592 replies to this topic

[Thad Coleman]

Dude I've been there. I'm sure you've been through this shit before so you know what to do. The week off is coming at a perfect time.

[Hakola]

Yeah thanks. It comes around about once a year. I haven't been taking care of myself with chiro like i should have been but I will now! Stupid.

[Hakola]

benching after a week off

lats, rh and upper back x2

raw bp up to 496x1 2 board. easy PR
shirt on no boards: 606, 650, 700x1 the seven was a hair from touching and went up but I'm rusty. First time in the shirt since the meet.
add 2board, 722x1. 3 board 744x3

close grip raw up to 341 x6
db ohp and pullups x3
abs and rope exts x3
shrugs x2

My low back isn't too bad. Getting adjusted tomorrow.

[Thad Coleman]

How often do you shirt up when there is no meet on the schedule? How bout when there is?

[Hakola]

I'm 20 weeks out from the Lexen.

Probably the next 20 weeks I'll be in my shirt 9-10 times. Only because thats the most I can train bench with my crew. The other weeks, I train alone. Two wks in the shirt, 2 out, kinda waving the boards up and down. If I could train with my crew every week I'd probably get in it the same but alternate weeks. It's the same shirt I've had for four years now so I don't think theres too much more to figure out with it. I simply need to get stronger.

In the "off season", only when I feel I need to. Eight weeks is longer that I have gone in awhile voluntarily though.

[Hakola]

Deads and squats

Back raise x2

Sumo pulls w/ +4 mats and briefs up to 760 and 799. Back was ok and form was great. First time sumo in awhile.

Ssb free w/ briefs 315 4x3. I felt a bit of compression so I took it easy.

Ghr, leg raise, 45s, lat pulls x2

[Hakola]

Benching

Back raises x3

Bp raw 3bd bench up to 501x3 and 518x2 missed the 3rd

Inclines up to 315x5

Hs rows and rope exts x3
delts and leg raise x3
band pushdowns and pullaparts x2

[Hakola]

Squats and gms

R hypers x3

Free squats in briefs up to 682x 2 726x 3. Back was good and this was in new preds which were huge, or im way down in size?

Abgm up to 405x5

Ghr and pullups x3
hypers and decline abs 3

Not too bad today. At least my back held.

[Hakola]

Bench

Hypers x2

Floor press w/ 2 chains up to 315 3x5

Incline CG up to 315x 8

Light hs rows and pushdowns x4
delts and abs x3

[Hakola]

Squats and deads

Hypers

Squats in briefs 439 1x3, 461 4x3. Easy and fast. Back is still doing well.

Sumo pulls in briefs and 3 mats up to 749x2. I felt shitty so I left some in the tank. 3 mats always blow for some reason.

Ghr and vbar lat pulls x4
hypers and abs x3

Need nsaids asap

[Hakola]

Bench

Bp w/ monster minis up to 341x2, 429x2 and 451x2 3bd

Shirt on no boards with the bands 496x2. 562x2. 606 x2 one touched one was very close, both went up really well.

5 bd m minis up to 473 x3
inclines and pullups x4
delts and tris x4
abs x3

[Hakola]

Squats and gms

Hypers and foam

Ssb w/ briefs and wraps up to 635 x2 and 675 x2

Bgm up to 185 x25

Ghr and hs rows x3
rope abs and hypers w/ minis x3

[Hakola]

benching

warmup shit

bench all doubles today:
451 2b
496 3b
540 4b
shirt on all doubles
628 2b
683 1b
700 1b

shirt off 5 board
496x3
562x3
584x3

pullups and bb ohp x4
delts, abs and tris x4

[Thad Coleman]

I like this workout! This exactly what I need to do. 584 x 3 off a 5 board is pretty damn good lockout work man.

[Hakola]

I agree about the 5 boards. I have a warm and fuzzy about them. I never really did them but I really like handling the weights and I feel it all in my tris. I plan on working in more of these. Although you may need a 6 or 7 for lockout work though.

[Hakola]

Squats and deads

Skrait bar w/ greens and briefs 439 5x3

Deads off 2 mats in briefs up to 755x2

That's it. Turkey day break from assistance.

[Hakola]

bp

I trained early which blows dicks

bench with minis 275 5x5 speed

cg w/ minis 341 x3, 352 x3

inclines and pullups x3
delts and abs x2
shrugs and bb exts x2

high reps for assistance and took it easy

[Hakola]

squats and gms


hypers and lats x2

squats with blues briefs and wraps up to 682 x1 and 726 x1. It went up really well but I didn't want to push it because my back was a little funky.

BGMs up to 275 x6 This was pretty hard?

ghr and pullups x3
back raises and heavy abs x3

[Thad Coleman]

NIce squatin! What's a BGM...I know it's a goodmorning of some kind?

[Hakola]

Thanks

Bent goodmorning. For me that means close stance straight legs and down to parallel.


BTW I'll pass on your number next time I see him.