550 replies to this topic

[Austin]

GCB box squat
Warm ups
330x2
380x1
Added briefs
420x2
470x1
510x1
560 MISSED got rolled over forward
420x5

Pin 3 Zercher harness (on the higher setting)
135x5
225 3x5 These killed my soul! This was my stupidest idea ever, along with agreeing with Jeff to do them this damn low!

GHR back raises
bw 4x25

Green band leg curls
3x20

GHR sit ups
bwx10
10 behind head 3?x10

[Austin]

Bench
Warm ups
Manpon
225x5
275x5
315x1 (should have been easier, knew this was going to be a shitty day)
Sling Shot
315 2x3
335x1
365 MISSED
Wanted to do triceps, so did a few sets of JM presses, but its been so long since I've done them, that they didn't feel right, so switched to
Close grip 3 board
225x5
275x3
275x1
Couldn't get anything to work very well today

Rotator bar lat pulls
150 5x10

BOR
140 for at least 5 sets of 10

Reverse curls
65 3?x8

[Austin]

Box squat w/ Iron Wolfe bar
Warm ups to 335x2
Added briefs
335+120c for a bunch of doubles, lost count
385+120c x2
425+120c x2

KB swings
44kg 3x10

Rolling Thunder holds
Worked up to 95

Pallof Press
60? 3 sets of static holds each side

Donkey dick Reverse Hyper
? 3x10

[Austin]

Bench (w/ dbl. mini around wrists)
Warm ups
185+80c 7x5 (3 med, 2 close, 2 wide)
235+80c x1 form broke a lil'
255+80c MISSED (off the chest)

T-Grip bar (need to keep doing this bar)
135x10
185x8
225x3

Seated rows
3x10 heavy

KB curls
Some for a few

Triceps extensions
50+80c? or 120c? 3x10 (+10 reps close grip on the last set)

[Austin]

Sumo pulls
Warm ups
Added briefs
315+80c x2
365+80c x?
Added suit
405+80c x1
425+80c x1
Wearing briefs under the suit does not help. It just gets harder to get down to the bar and get into a good position.

SSB foam box squats
155x5
245x5
335 3x3

Dbl KB swings
? x10 both arms
? 2x10 alternating arms, but still holding both bells

Pulldown abs
? 3x10

[Austin]

Bench w/ Iron Wolfe bench bar
Warm ups
2 board
230x6
280x4
300x1
320 MISSED fucking a, I have done 315, does 5 lbs make that much of a difference? Fuck it, I wasn't feeling well today anyway.
230x13 (I thought it was 14, but I trust Jeff with the math)

DB bench
80x10
100x10
110x6
120x3

Triceps pushdowns, JM press (cheating) style
? 3x15

Green band assisted chins
2x5
Green band assisted pull ups
2x5

[Austin]

GCB box squats against doubled average(ish) bands, alternated blue foam and yellow foam, most sets with blue foam, w/ briefs
Warm ups
290 6?x2
330 2?x2
380 2x2

2 arm KB swings
48kg? 3x10

New roller style RH
140 3x10

Pallof press
80 3x each side

Plate pinch
2 25s very hard for me on left hadn, but I was able to do it for a couple seconds eventually

[Austin]

Far bar bench
Warm ups
140+minis 5x5
Added Sling Shot
185+minis 2x5
225+minis 3?x3
275+minis x1 for the ugliest and worst rep of bench press of all time, 100000 red lights

KB overhead press
Did some stuff with dbl 24kg's and 32kg's
Switched to 1 arm presses
worked up to about 7ish reps each arm w/ the 40kg KB, for about 3 sets

Sled rows
180 for 1 trip, down and back
270 for 4 trips, down and back

Triceps pushdowns w/ strap
60x15
80 3?x15

Zottman DB curls
25s 3?x10ish

[Austin]

Squat w/ Iron Wolfe bar
65x? these really hurt my left knee. Do not know why the knee was hurting, so I spent some time warming up, with green band TKE's + bw box squats, and added a Sling Shot multi-purpose wrap on the knee. Also, I switched to box squats and brought my stance in.
155 2x5
245x5
295x3
335x2 or 3
Switched to free squats
Added old regular knee wraps (put on myself)
385x3?
Added briefs, switched back to Sling Shot wraps
385x3
425x3
475x1
Added old knee wraps (put on myself)
515x1
Switched to APT 2xh knee wraps (put on by Juan) (these hurt like nothing else; the dude can wrap knees)
565x1

Fried after this. Did nothing else but foam roll for accessory work! Still don't know why knee was hurting, but it was good practice to use the knee wraps.

[Austin]

Bench
Worked up to a 275x3 and a shitty 315x1 off the carpet
Added chirt (wanted to do reps w/o boards)
365x3 3 board
425x1 no touch
475x1 touched
515x1 touched
Did some reps in the chirt w/ reverse green bands
No reps touched, but I was trying hard to get them down
315x3
365x3
405x3

DB Incline
60s 2x20
100s x8?

Far bar lat pulls
? 3x?

[Austin]

GCB box squat against doubled light bands w/ briefs
240 3x2
290 3x2
330 3x2

Sumo speed pulls in briefs against 80# of chain
275 3?x1
315 5?x1

GHR
bw 3x10 these were hard today for some reason

Pallof press
50 3 sets of static holds each side

[Austin]

Bench
Warm ups
135+120c x6
155+120c 3x6

DB floor press
50sx10
80sx10
100sx10
Went back down for one set, thought we were going to do something different: 70sx10
100sx8
100sx10

Panora shrugs (KB shrugs w/ bands as handles)
48kgs 5x15

DB French press
80 3x10

Supinated BOR
135 3x10

It's finals time again. I will not be in on Tuesday and Thursday. I will finish finals May 13, so my attendance will be sporadic until then. I at least hope to make it in every Sat and Sun.

[Austin]

GCB Box Squats w/ Foam
Warm ups
240x2
290x2
330 4x2
380 2x2

Box Sumo Pulls (Note: need to check height of boxes)
Warm ups raw to 405x1
455x1 straps down
495x1 straps up
545x1 straps up, motherfucking grinder

TRX ab flutters?
3x20

[Austin]

Bench
Did some speed bench, intending to work up, didn't go so well
135-155+minis? for ?x3
185+minis? x3
225+minis? x1 form broke
Switched to Iron Wolfe bar, no bands, trying to work on form
155 2x10
205x10
245x5
275x1 form broke flattened out

Bamboo bar bench
Some dumb shit for a few

Fuck I hate life

[Austin]

Got my Leviathan back from Ginny. She is awesome, and fixed the legs, so the suit fits well. I just need to get stronger!

Worked up to 605x1 for 3 sets, just trying to get down, last set dave said I was a couple inches high. It's going to take a while to get my strength back on the squat.

[Austin]

Bench
135+80c 3x3
155+80c 3x3
185+80c 3x3
205+80c x1
225+80c x1

DB floor press
105sx8
105sx6?
105sx8

Chin up and pull bs
Lots of different things

Chuck V rows + Triceps extensions
Some for a few

[Austin]

Sorry I missed the meet. I was sick. At least I lost 7 lbs.

Reverse green band deadlifts @ pin 5?
Warm ups conventional and sumo to 405
Added Leviathan
Straps down
455x2
Straps loose
495x2
Straps tighter
545x1 grinder, took like 20 seconds
Hard to get down and into a good position. I don't think I was using the suit correctly.

GCB Wide Stance GMs
150 3x10

Jeff trying to teach me good form
Some for a few

Pallof Press superset with hex db holds
3 sets?

[Austin]

Didn't have it last night

Bench w/ IW bar
Worked up to 260x
Worked up to 340x1 in Jim's xl slingshot (didn't notice much difference. I am learning I don't miss of my chest necessarily: I miss when my elbows flare out, which can happen early or late in the concentric)
Worked up to 530(x.5!) in my chirt, MISSED (my right side locked out, my left side refused to move after the initial drive off the chest. I hate myself)

DB bench
50sx10
80sx10
100sx10
120sx0 just wasn't feeling it I guess...

Nothing else, lost all my motivation.

[Austin]

Conventional speed pulls
Warm ups
225+quad yellow bands ~8x1
275+quad yellow bands x1

SSB box squat w/ briefs
Warm ups
245+200c x2
295+200c x2
335+200c 6x2, 1x1 stopped there, too many chains for me, still an ok workout, not speedy though

RH, new
3x10

Pull down abs
2-3x10

[Austin]

Bench w/ IW bar
Warm ups
230 8?x3

Incline bench
45x10
135x10
185x10
225x3 not very good at these at the moment...

Triceps giant set, 2 total sets:
T-Grip bar extensions x10
Light band pushdowns x25
T-Grip bar presses to failure (20, then 7!)

Neutral grip lat pulldowns
100x10
150x10
200x10