T Nation

Velvet's Lifting and Other Fun Stuff Log

t-ransformation2018

#401

@losthog I’ve done some 3-4 day/week squatting in the past and it really does lock in technique and cues. Your 25rep deal look like hell, I bet it worked wonderfully.

@Koestrizer TBH, I couldn’t give you an accurate answer. I ‘tested’ for a training max a couple weeks ago and hit 225 for a challenging but repeatable 1 and 245 buried me. It was my first time using the bar though, and I’ve gotten much more comfortable with the movement since.


#402

It was hell, but my legs are like rocks now.


#403

4/14/18

Franken-531 - General lower day 2

Warmup:

Jumps/throws
Pullaparts
Step ups

Zercher GM: (pins at 8)
45x10
95x5
135x3
185x5
225x1x2
275x0x2
245x1

McGill curl ups:
5x15s

Box SSB squat:
45x10
135x3
155x3
175x7

Candlestick curls:
4x12

SSB GM:
85x3x12

1 arm kneeling high row:
Green x4x8

Zercher GM’s are pretty brutal on the arms (and in general). I have a pool noodle I cut in half and wrap around the bar from my Zercher squat phase, doesn’t work as well for GM’s though.


#404

4/16/18

Franken-531 - C1/W3/Press day 3

Warmup:

Jumps/throws
Dislocates
Step ups

Press:
45x10
55x5
65x5
75x5
85x5
95x7 strict
95x7 push
95x7 power jerk

Band row:
Black x6x10

Circuit 1:

SG BTN push press - 75x4
Lateral raise - 10x8
Pullaparts - red x10

7 rounds/6 minutes

Circuit 2:

Full ROM front raise - 25x6
Pushdown - black x10
Facepull - black x10

6 rounds/6 minutes

Airdyne: 7-8 minutes

Warmed up with some Hall & Oates and moved on to Kool and the Gang during my top sets. I wasn’t choosing the music, and I can’t say these would be my first choices for lifting, but I didn’t mind.


#405

I added some kool and the gang to my playlist the other day. :joy:


#406

It’s good stuff! Sometimes that light mood is just what you need to get your head in the game.


#407

4/17/18

Conditioning

Airdyne: 20 minutes

Was supposed to squat today but bumping it to tomorrow. Crazy week, but I’m making it work.


#408

4/18/18

Franken-531 - C1/W3/Squat day 3

Warmup:

Jumps/throws
Pullaparts
Step ups

SSB Squat:
45x10
95x5
115x5
145x5
165x5
185x9
145x5x10

Palloff press:
Black x5x5

Candlestick lift:
5x5

Fallout:
33 links x3x5

Band curls:
Black x3x10

Was burping up pesto most of this workout. Not nearly as pleasant as it was a few hours ago going down.

Took today as a mini-deload day. Past couple days have been super long and stressful. Main work was exhausting and didn’t have much left so going to focus on recovering and coming back stronger in a couple days.


#409

4/19/18

Franken-531 - C1/W3/Bench day 3

Warmup:

Jumps/throws
Dislocates
Step ups

Football bar bench:
45x10
75x5
95x5
125x5
140x5
155x6
140x6
125x8

1 arm band row:
Purple x6x10

Circuit 1:

Dips - BW x5
Pushups - BW x5
SA pulldowns - black x10

5 rounds/6 minutes

Circuit 2:

Band press - black x8
OH tri extension - purple x8
Pullaparts - red x10

7 rounds/6 minutes

The football bar is a real bastard compared to a barbell. The collar is pretty narrow on it, so I’m running into scenarios where I’m hitting the weights off the safety pins or J-hooks here and there. Also much more difficult to rack and unrack. That said, I do like using this bar.