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1
Posted on 7/11/17 at 11:19 pm to CBLSU316
531 BBB
Only got 5 of the required 5 on the + set. The not so boring variation is rough. Deadlift then 5x10 of squats.
I add in 3x10 of curls to each workout at only 45 lbs.
Soooooo don't put in maxes of your lifts before a cut and try to do it on a cut. I'm doing the weights but gosh damn it was rough. I'm going to get every rep though.
Only got 5 of the required 5 on the + set. The not so boring variation is rough. Deadlift then 5x10 of squats.
I add in 3x10 of curls to each workout at only 45 lbs.
Soooooo don't put in maxes of your lifts before a cut and try to do it on a cut. I'm doing the weights but gosh damn it was rough. I'm going to get every rep though.
Posted on 7/12/17 at 6:42 am to Hu_Flung_Pu
Treadmill-1.50 Miles
Squat-135x8,185x8,235x8,
285x5,300x3,320x3.
Front Squats-135x6,155x6,
175x4,185x3,195x3.
Seated Calf Raises
DB Seated Curls-20x10,25x10,
30x10,40x6,45x6.
Squat-135x8,185x8,235x8,
285x5,300x3,320x3.
Front Squats-135x6,155x6,
175x4,185x3,195x3.
Seated Calf Raises
DB Seated Curls-20x10,25x10,
30x10,40x6,45x6.
Posted on 7/12/17 at 10:04 am to gizmothepug
Run - 5 Miles
Posted on 7/12/17 at 10:26 am to NonSense
Posted on 7/12/17 at 4:41 pm to Rossberg02
Did some squats up to 275x5 in a short time period and then hit Hero WOD Jack after some HSPU work.
Parallette HSPU negatives 3 seconds down and reset x3 for 3 sets. Strict HSPU out of the deficit for each rep.
20 min AMRAP
10 pushpress at 115lbs
10 kb swings at 53lbs
10 box jumps at 24"
7+20
My cardio suuuuucks.
Parallette HSPU negatives 3 seconds down and reset x3 for 3 sets. Strict HSPU out of the deficit for each rep.
20 min AMRAP
10 pushpress at 115lbs
10 kb swings at 53lbs
10 box jumps at 24"
7+20
My cardio suuuuucks.
This post was edited on 7/12/17 at 4:45 pm
Posted on 7/13/17 at 7:01 am to LSUAlum2001
Elliptical-1.50 Miles
DB Shoulder Press-35x10,45x10,
55x6,65x6,75x6,80x6.
Lateral Raises
Front Raises
Close Grip Bench-135x10,185x10,
205x10.
WG Lat Pulldowns
Treadmill-1.75 Miles
DB Shoulder Press-35x10,45x10,
55x6,65x6,75x6,80x6.
Lateral Raises
Front Raises
Close Grip Bench-135x10,185x10,
205x10.
WG Lat Pulldowns
Treadmill-1.75 Miles
Posted on 7/13/17 at 12:34 pm to gizmothepug
On deadlift, when I lift above 225 I tend to lose my grip. Would you recommend switching to a mix grip?
Posted on 7/13/17 at 2:00 pm to Bonkers119
I use it from time to time but I also use a hook grip sometimes. Many people argue against the mix grip because if you rely on it to much it can lead to imbalances and injury. Several of the posters on here are far more efficient with the deadlift than I am and could probably give you more detailed advice.
Posted on 7/14/17 at 9:25 pm to Rossberg02
Last 2 days...
Yesterday:
Squats: (after warmup sets) 225x5, 250x5, 285x7
A bunch of tabata shite. :puke:
Today:
6 RFT
9 Toes to bar
9 power cleans @115
9 HSPUs
13:18 Rx
After R2 I wasn't able to continue linking all 9 TTBs and it slowed me down along with my shite cardio. Went unbroken with strict HSPUs until the last round where I broke after 7.
Yesterday:
Squats: (after warmup sets) 225x5, 250x5, 285x7
A bunch of tabata shite. :puke:
Today:
6 RFT
9 Toes to bar
9 power cleans @115
9 HSPUs
13:18 Rx
After R2 I wasn't able to continue linking all 9 TTBs and it slowed me down along with my shite cardio. Went unbroken with strict HSPUs until the last round where I broke after 7.
This post was edited on 7/14/17 at 9:27 pm
Posted on 7/15/17 at 6:35 am to LSUAlum2001
Treadmill-1.30 Miles
Barbell Bench-135x10,185x10,
225x6,250x6,270x4,285x2,290x1,
295x1,225x10.
Incline Bench-135x10,185x10,
200x10,225x6,240x3,250x3.
Elliptical-2 Miles
Barbell Bench-135x10,185x10,
225x6,250x6,270x4,285x2,290x1,
295x1,225x10.
Incline Bench-135x10,185x10,
200x10,225x6,240x3,250x3.
Elliptical-2 Miles
Posted on 7/15/17 at 1:09 pm to gizmothepug
531 squats
5 245
5 275
9 305
5x10 deadlifts at 225
5x10 hanging leg raises
4x12 DB curls 25lbs
Rower 5 minutes high intensity.
Going to go and throw up now.
5 245
5 275
9 305
5x10 deadlifts at 225
5x10 hanging leg raises
4x12 DB curls 25lbs
Rower 5 minutes high intensity.
Going to go and throw up now.
This post was edited on 7/15/17 at 1:10 pm
Posted on 7/15/17 at 1:12 pm to gizmothepug
quote:
135x10,185x10,
225x6,250x6,270x4,285x2,290x1,
295x1,225x10.
I've started to do a super light set after my heavy set and it really helps solidify my form. Nothing crazy, just something like 5 "singles." Like if I just did 315 on squat, I'll jump down to 135 and do 5 full reps of pause and full breathes.
Posted on 7/17/17 at 6:25 pm to Hu_Flung_Pu
Nancy
5 rounds
400m run
15 overhead squats @ 95lbs
Jesus Christ it's hot outside
5 rounds
400m run
15 overhead squats @ 95lbs
Jesus Christ it's hot outside
Posted on 7/18/17 at 8:56 pm to CBLSU316
15 power snatch @115lbs
50 sit-ups
12 power snatch
35 sit-ups
9 power snatch
20 sit-ups
50 sit-ups
12 power snatch
35 sit-ups
9 power snatch
20 sit-ups
Posted on 7/18/17 at 9:43 pm to Rossberg02
49 miles. Some vo2 max intervals thrown in and the rest zone 2 power
Posted on 7/18/17 at 10:33 pm to CBLSU316
Yesterday..
3RFT
10 L-sit pull-ups
15 OHs @95
30 DUs
Today.. spent a shitload of time in hot-assed attic setting up power for a wifi camera system.
Diane tomorrow: 21-15-9 225lb DL/HSPUs. Shooting for sub 3 min.
3RFT
10 L-sit pull-ups
15 OHs @95
30 DUs
Today.. spent a shitload of time in hot-assed attic setting up power for a wifi camera system.
Diane tomorrow: 21-15-9 225lb DL/HSPUs. Shooting for sub 3 min.
Posted on 7/19/17 at 5:50 am to LSUAlum2001
Elliptical-2.50 Miles
Hammer Grip Lat Pulldowns
Close Grip Machine Row's
Corner Bar Row's
Wide Grip Cable Lat Pulldowns
DB Tricep Extensions
Preacher Curls
Elliptical-1.50 Miles
Hammer Grip Lat Pulldowns
Close Grip Machine Row's
Corner Bar Row's
Wide Grip Cable Lat Pulldowns
DB Tricep Extensions
Preacher Curls
Elliptical-1.50 Miles
Posted on 7/22/17 at 1:06 pm to gizmothepug
Deadlift
355x5, 390 X3, 445 X3
Deficit deadlifts 3" with speed
225x5 , 225x5, 225 5xsingles
High bar squats narrow, ATG, Paused, bottom half reps
200x5, 200x5, 200x6, 200x7
DB curls
3x12 30s
Lying tricep ext
3x12 30s
355x5, 390 X3, 445 X3
Deficit deadlifts 3" with speed
225x5 , 225x5, 225 5xsingles
High bar squats narrow, ATG, Paused, bottom half reps
200x5, 200x5, 200x6, 200x7
DB curls
3x12 30s
Lying tricep ext
3x12 30s
This post was edited on 7/22/17 at 1:07 pm
Posted on 7/23/17 at 6:46 am to Hu_Flung_Pu
5 rounds: 20 squats (95lbs), 200m run, 20 KB swings, 10 box jumps, 10 K2E. 500m row to end
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