550 replies to this topic

[Austin]

RH
180 5?x10 hurt low back a lil, but I need to keep doing them, light though

GHR
3x10

SSBar Box Squats (I looked it up, and the bar supposedly weighs 65#, so I am logging the addition 20#!)
Warm ups to 335
Added briefs
335x3
385x1
425x1
455x1

Reverse green band (set up low, no cheating) sumo deadlift, in suit
405x5
455x3
495x1
545x1

Kipping pull ups
2 sets of 5-6

Rotator bar lat pulls
5x10, working up from 100 to 200

[Austin]

Bench
Warm ups
3 board med grip
185x5
225x5
275x5
295x3
315x1
335 MISSED couldn't control the eccentric. Man I suck at 3 board, especially with a close® grip...
Added chirt
365x3 3 board
405x3 3 board
435x3 2 board
455x3 2 board
475x3 2 board
495x3 2 board (this was ugly and shitty, and Mark had to guide me/help because I got a lil nutty)
495x1 2 board clean, except I lost my footing of the left side at lockout and drifted back, so Mark took it, the bastard
Face blowed up x100000

Incline DB elbows out extensions
50s 5x10

DB Curls
30s 5x10

Seated DB Cleans
25s 5x10

[Austin]

Horrible day today. I overdid it with my lower back on Tuesday. I have been icing and using heat all week, and I should have known better.

SSBar box squat w/ green bands
All raw sets were slow and horrible
All sets with briefs were slow and horrible
Raised the box a lot, so now high box squats (These sets moved better)
275 3-4x2
315x2
315x1 rounding over like a motherfucker. Stopped here, as I had no back strength left

Did nothing else but sled for the rest of the workout... used a short rope attached to my belt.
Started with 135 and kept adding a plate each trip
Worked up to 450

Horrible day for me. I need to be more careful. I tried to blast my back on Tuesday, which I did, but I am not recovered. Need to be smart about this if I want to reach my potential, as I believe I can put up a big squat if I ever get healthy...

[Austin]

Flo Press w/ Obesity Bar
Warm ups
230 6x4

Military Press
Warm ups
185 2x3

DB Press
80sx20
100s 2x10

Kipping Pull ups
bw 2?x3, 1x5

Superset: Band pull a-parts + band face pulls
IW red band 3x10

DB Lateral Raises
25s 3x10

[Austin]

I don't know if it was the reverse hypers, or doing both ME squats and pulls, but last week I hurt my back and it is still bad. I don't know what to do, it's been over a year of this shit. When my back shuts down, I feel so fucking weak. I should quit like everyone else! Fuck.

GCB Box Squat
Warm ups
MISSED 420 (I probably could have finished it, but I think I was bent over to far and was going so slow I looked like death, so it was taken)
Added briefs
420x1
470x1

GHR
bw 3x20

Green band leg curls
3x15

[Austin]

Bench
Warm ups
275x2
Added Sling Shot
315 2x3 (did two sets because I moved my grip in a lil)
335x1 this was one of the weirdest reps, as it was good form except for in the transition stage i flared and got weird, but it was very brief and I somehow pulled it back in... I think the Sling Shot really helps my issues... perhaps I will use it on Sundays
Added chirt
365x3 3 board
405x3 3? board
455x1 2 board
Took chirt off, had Mark twist the sleeves. Did this because the chirt is very loose. Twisting them did make the sleeves tighter, but I think it made the chest looser, which confounded Mark and me!
455x1 2 board
475x1 2 board
495x1 2 board
525x1 2 board

Did some other stuff, but didn't get in to anything really, had to help spot and I was sleepy, so I called it.

[Austin]

Warmed up w/ stretches, light sled, hip mobility, glute activation (because low back is not well)

Sumo pulls (was just intending to do these light before squatting, but I ended up doing ME deadlift, as I worked on a new form)
A bunch of singles at 135, 185, 235, 275, 325 raw, working on not rolling the bar in
Added suit
more singles: 225, 275, 315, 365, 405, 455, 485 This was a grinder. Should have been easier, as I was planning on trying for a pr. Still, I think my form is better this way. I am tighter, but the pull is slower. I also think it would help if my back was better. Also, I think my grip was uneven, as the bar was much higher on one side, so that probably didn't help.

Superset
Green band side bends (1 arm) 3x10 (each arm)
Hard reverse hyper (coach fat fixed my pain problem on the RH, which was my hips were too low and needed to be MUGH higher) 3x15ish

[Austin]

Bench
Warm ups
Used Sling Shot because shoulders are sore from the chirt work on Thurs. Twisting the sleeves made the chest plate loose (which shouldn't happen). Oh well.
225+new Kilo bands (similar to minis) 8?x3

Stability ball DB bench
50s 5 sets (as for reps, I think it went: 25, 22, 20, 20, 20)

Sled rows
160? x a lot

[Austin]

Beefalo bar free squat
Worked up to 530 w/ straps down
Did 550 w/ straps up for 1, but my form was way off from all the preceding sets, and I got way forward, but I ground it out
Tried the same weight, went down with good form, but had nothing trying to get out of the hole, and MISSED (I just froze, like I was doing an isometric)
Did this to test if my squat is working enough to do full power in the meet... I don't know, doesn't look like it right now

Did some lats and shouler rehab, nothing else, I am so tired (not from lifting) and I just needed the rest

[Austin]

Flo press
Worked up to 295x1, very easy, MISSED 315 twice, my elbows just flew back both times... did 2 down sets of 225x5

T-grip bar
Worked up to 225x1 just to see if that would prevent my weirdness, which I think it does, but I also cannot stay as tight with my hands in a neutral grip

I really would like to be able to bench press like a normal person someday...

[Austin]

Back in the saddle again

Warmed up with sled drags for a bunch

Chain suspended GMs w/ GCB
Worked up to 420+160# chain x1 (in briefs)

Pin 3 sumo rack pulls against new orange mini-ish bands, raw
Warm ups
Bunch o' sets of 3 @ 315+bands
365+bands x3
405+bands x1

RH
180 3?x10

Chin up holds at the top
bw x3

[Austin]

The Lakers fucking suck!!!!!!!!!!!!!!!!!!!!

[Austin]

Bench
Warm ups
275x3
315x1 ugliest lift of all time, 3 reds, locked out my right side, then my left, but I'm counting it!
Added chirt
3 board
365x3
405x3
2 board
455x2
495x1
535x1

Did some light accessories:

Chin ups
bw 3x1

Triceps pushdowns
2x10 regular grip
2x10 reverse grip

Curl grip BB front raise
45 3x10

Shoulder horn
2 sets of some for a few

[Austin]

Box squat w/ Masturbator bar + green bands on tensors
Did a lot of sets. Worked up, but form was shitty, so went back down and worked up again. I focused on keeping the torso upright, and added a board, to keep my arch. Worked ok, but I need to watch my knees coming in. Finished w/ 330 3x2. I need to keep remembering to force my torso to be as vertical as possible.

Did some rehabish stuff for the hips

Finished w/ some front squats and front squat isometric holds
240x1 for the squat
290 and 330 for the holds
These will help me keep my torso vertical.

[Austin]

Bench
135+minis for a lot of sets x3 (did last set at 185 but it hurt, plus I need to not worry about weight on Sunday's)

Fat bar floor press
50x10
140x10
190x10
230x12

DB bench
80sx10
110sx10
110sx8

Face pulls
80? 5x15

[Austin]

Horrible day

Box Squat
Worked up to 335x2
Added briefs, worked up to 475x2
Took out of the box, missed 515
Did 425x2, 445x2
Form was horrible, I was horrible, life is horrible

[Austin]

Bench
Worked up to 280 with the new bar, which I hate, and switched out with a normal bar, then worked up to 275
Did 315x1 with Sling Shot
Added chirt
365x3 3 board
405x3 3 board
455x1 2 board
455x1 1 board
475x1
505x1

Did a shit ton of spot and load, then some H rolls 3x15@15s, static holds on the CSR w/ 90, face pulls 3x20@60?, and 1 chin up!

[Austin]

SSBar box squat (lowish) in briefs
Worked up to 330x2 for a few sets, brought my stance out wider and went back down to 290x2 for one set, then back to 330 for a few more sets. 8+ sets, probably...

Speed pulls against green bands
Alternated conventional and sumo each set, did 6x1@225 and 6x1@275.

RH
Some for a few (note to self: use the short strap more often).

[Austin]

Bench
Warm ups
185+120# chains 5?x3
5 board
315x5
365x3
405x2
Reverse green bands
225x25

Hammer curls (across body)
Some for a few

Fat bar lat pulls
Some for a few

[Austin]

Why am I still awake?

Sled
180 some for a few

Sumo pulls off new blocks
Worked up to 545x1 straps up (new positioning really works well off blocks, need to work it off a deficit next time I pull)
Took blocks out for drop sets
315x3 straps down
405 2x2 straps up

GHR
bwx10
held 25# behind head 3x5

BOR
135x10
185 2x10
225x10

Donnie Thompson used my shitty old knee wraps!