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Posted on 8/14/19 at 9:59 pm to Dixie Normus
Recovery here too.
2 giant sets, 225x6 bench, rows, side laterals, sledgehammer swings, 50 lb slamball chest passes. 2 more giant sets feet elevated weighted pushups subbed for bench.
2 giant sets of belt squats, glute ham raises and hip thrusts.
3 supersets of bicep curls and slamball slams.
2 giant sets, 225x6 bench, rows, side laterals, sledgehammer swings, 50 lb slamball chest passes. 2 more giant sets feet elevated weighted pushups subbed for bench.
2 giant sets of belt squats, glute ham raises and hip thrusts.
3 supersets of bicep curls and slamball slams.
Posted on 8/15/19 at 8:32 am to Rep520
Yesterday was hams and calves am, chest pm. 225x10, 235 x 8, 245 x6, until I hit 30 reps total. Then various pressing and accessory movements.
Feeling pretty good after being back in the gym for 6 weeks now—strength levels are up and I’m on a workout sprint to get in shape for Labor Day. Might do a journal thread and update progress to keep me motivated
Feeling pretty good after being back in the gym for 6 weeks now—strength levels are up and I’m on a workout sprint to get in shape for Labor Day. Might do a journal thread and update progress to keep me motivated
Posted on 8/15/19 at 8:16 pm to Proximo
Had a solid workout to make up for a shitty Tuesday.
Switched my DL style to a narrow sumo and I think it helped. Helped me keep my back up straight.
DL: 345 3x3; 330 1x8
Bench: 245 3x6
Close grip becnh: 225 1x5
3s Pause bench: 275 1x1
Weighted chins till failure 2x
Spider curls
upright cable rows
Switched my DL style to a narrow sumo and I think it helped. Helped me keep my back up straight.
DL: 345 3x3; 330 1x8
Bench: 245 3x6
Close grip becnh: 225 1x5
3s Pause bench: 275 1x1
Weighted chins till failure 2x
Spider curls
upright cable rows
Posted on 8/15/19 at 8:24 pm to Dixie Normus
OHP 140 6x2
DL 240 3x10
Z Press 105 3x8
Landmine row 120 3x8
Shoulder press (DB) 50 3x8
Lat Pulldown 150 3x8
OHP has been stuck at 140 for 3 weeks now. Any tips to push past this plateau? I’ve been doing a ton of accessories to target weak points.
DL 240 3x10
Z Press 105 3x8
Landmine row 120 3x8
Shoulder press (DB) 50 3x8
Lat Pulldown 150 3x8
OHP has been stuck at 140 for 3 weeks now. Any tips to push past this plateau? I’ve been doing a ton of accessories to target weak points.
This post was edited on 8/15/19 at 8:34 pm
Posted on 8/15/19 at 8:29 pm to Bonkers119
What sticks you?
If it's stability, waiters walks are good.
Lockout, technique work and bands can help.
If it's stability, waiters walks are good.
Lockout, technique work and bands can help.
Posted on 8/15/19 at 8:40 pm to Rep520
It’s definitely the lockout. The weight goes up smooth about 80% of the way. I’ll try using some bands, but I’ve never really incorporated them. This should be interesting.
Posted on 8/15/19 at 10:58 pm to Bonkers119
Form wise, getting your head under and the weight back really helped me a lot.
If you have pins, set them 3-4 inches below your sticking point and do pin presses if you want something beyond bands. Good luck!
If you have pins, set them 3-4 inches below your sticking point and do pin presses if you want something beyond bands. Good luck!
This post was edited on 8/15/19 at 10:59 pm
Posted on 8/16/19 at 12:03 pm to Rep520
Thursday
Split Jerk 185 3x1
OHP-105x5/120x5/140x5+
Incline DB press-5x10
Shrugs 185-5x10
Superset: curls 5x10
Friday
Power Cleans 185x3
Deads 275x5/315x5/355x5+
Lunges 110 3x10
Good Morning 95 3x10
Superset: curls for girls 3x10
Reverse Hypers 3x10
Weighted Crunches 3x10
Yesterday and today. Hit the heavy bag without gloves today so I wouldn’t be tempted to smash the bag for 12 straight minutes, thus giving my sore joints rest.
Split Jerk 185 3x1
OHP-105x5/120x5/140x5+
Incline DB press-5x10
Shrugs 185-5x10
Superset: curls 5x10
Friday
Power Cleans 185x3
Deads 275x5/315x5/355x5+
Lunges 110 3x10
Good Morning 95 3x10
Superset: curls for girls 3x10
Reverse Hypers 3x10
Weighted Crunches 3x10
Yesterday and today. Hit the heavy bag without gloves today so I wouldn’t be tempted to smash the bag for 12 straight minutes, thus giving my sore joints rest.
Posted on 8/16/19 at 10:27 pm to DeafJam73
I was stupid tonight.
Deads, singles up to 530. Then 5 EMOM speed doubles at 405.
Bench, 7 EMOM singles with 245 and 3 more with 235.
Back was shot, so 5 giant sets of belt squat, db close grip bench or slamball chest passes and rows.
Sled pulling to finish with side planks and hollow rocks. Just went too far with volume and intensity.
Deads, singles up to 530. Then 5 EMOM speed doubles at 405.
Bench, 7 EMOM singles with 245 and 3 more with 235.
Back was shot, so 5 giant sets of belt squat, db close grip bench or slamball chest passes and rows.
Sled pulling to finish with side planks and hollow rocks. Just went too far with volume and intensity.
Posted on 8/16/19 at 11:15 pm to Rep520
Solid work brother. That’s some strong numbers.
Posted on 8/16/19 at 11:39 pm to DeafJam73
Thanks man.
Posted on 8/17/19 at 8:33 am to Rep520
I had a dream that I deadlifted 455 for a couple last night.
I think I might like this strength shite way too much
I think I might like this strength shite way too much
Posted on 8/18/19 at 3:18 pm to Dixie Normus
Did some shoulder and leg volume yesterday.
Question, has anyone had issues with their hip flexor? Something has been weird with my hip the last few weeks and it’s starting to bug me more and more.
I feel like it started when I was doing some pause squat volume with low weight for reps.
ETA: it feels like it is strained or something, but I can still use it fine. Just hurts. Probably just need to stay off of it for a couple weeks.
Question, has anyone had issues with their hip flexor? Something has been weird with my hip the last few weeks and it’s starting to bug me more and more.
I feel like it started when I was doing some pause squat volume with low weight for reps.
ETA: it feels like it is strained or something, but I can still use it fine. Just hurts. Probably just need to stay off of it for a couple weeks.
This post was edited on 8/18/19 at 3:19 pm
Posted on 8/19/19 at 7:16 am to Dixie Normus
Banded glute bridges. Helps activate dat azz and takes pressure off your hips. Also, make sure your hips are warm. Do things like the world’s greatest stretch and the iron cross.
Posted on 8/19/19 at 9:32 pm to DeafJam73
5 giant sets. Spider bar good mornings, belt squat, weighted, feet elevated pushups or weighted dips, rows and broad jump chest passes with the 50 lb slamball.
4 rounds of forwards and backwards sled dragging. Felt like I did good work tonight.
4 rounds of forwards and backwards sled dragging. Felt like I did good work tonight.
Posted on 8/19/19 at 10:19 pm to Rep520
Split Jerk 185 3x1
Bench 205x3/230x3/260x3+
Bench DB 75-3x10; 80-2x10
Barbell Rows 155 5x10
Superset: curls 5x10
Weighted crunches 80-4x10
Smacked the heavy bag around. Incorporated more head/body movement.
Bench 205x3/230x3/260x3+
Bench DB 75-3x10; 80-2x10
Barbell Rows 155 5x10
Superset: curls 5x10
Weighted crunches 80-4x10
Smacked the heavy bag around. Incorporated more head/body movement.
Posted on 8/19/19 at 10:21 pm to Rep520
Bench: 282.5 3x3; 272.5 1x5 (meh)
Speed Bench: 225 2x3
Floor Press: 205 2x8
Seated DB Press
Barbell rows
Pull-ups
OHP
Curls
Rope hammer curls
Forgot to do dead hangs for time. I’ll probably just do them tomorrow.
Speed Bench: 225 2x3
Floor Press: 205 2x8
Seated DB Press
Barbell rows
Pull-ups
OHP
Curls
Rope hammer curls
Forgot to do dead hangs for time. I’ll probably just do them tomorrow.
Posted on 8/20/19 at 9:16 pm to Dixie Normus
Strongman.
4 sets of 250 per hand farmers walks. Took them further (end of the block) than ever before.
3 sets of yoke walk with 500-510 pounds. Tweaked my shoulder a little, but the pain has subsided, so hopefully just a cramp.
3 giant sets of gorilla grip, side planks and weighted ab wheel. Entire workout, I did 2 side slams with a slamball after each regular exercise.
4 sets of 250 per hand farmers walks. Took them further (end of the block) than ever before.
3 sets of yoke walk with 500-510 pounds. Tweaked my shoulder a little, but the pain has subsided, so hopefully just a cramp.
3 giant sets of gorilla grip, side planks and weighted ab wheel. Entire workout, I did 2 side slams with a slamball after each regular exercise.
Posted on 8/20/19 at 9:25 pm to Rep520
Power Cleans 205x3
Squats 275x3/315x3/355x3+
Box step ups 110-3x10
Calf raises 3x10
Reverse Hypers 3x10
Strap layouts 3x10
More rounds at the heavy bag.
Squats 275x3/315x3/355x3+
Box step ups 110-3x10
Calf raises 3x10
Reverse Hypers 3x10
Strap layouts 3x10
More rounds at the heavy bag.
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