Perrin Aybara
Master
I haven't tried it on my elbows yet, but it's great on the knees.
MESO-Rx
Anabolic Steroids
5 Guys....Not just a burger joint anymore
- Thread starter theprodgicalson
- Start date
7-23
squats with buffalo bar
445
1 set 3 reps
400
2 sets 3 reps
Stiff Legged Deadlifts
505
2 sets 1 rep
hack squats
3 plates per side
5 sets 7 reps
kind of disappointed in squats. they have been feeling great the last several weeks but i couldnt get into a good grove this day. would have like to have hit over 450 as i feel thats where i should be considering what im lifting the other squat days. just didnt have it in me that day i suppose.
squats with buffalo bar
445
1 set 3 reps
400
2 sets 3 reps
Stiff Legged Deadlifts
505
2 sets 1 rep
hack squats
3 plates per side
5 sets 7 reps
kind of disappointed in squats. they have been feeling great the last several weeks but i couldnt get into a good grove this day. would have like to have hit over 450 as i feel thats where i should be considering what im lifting the other squat days. just didnt have it in me that day i suppose.
ruckin
Well-known Member
Volume day
squat: 385x5x3
Push press: 235x5x3
Chest supported row: 90x10,10,11
Bench: 275x8,8,11
Chins (dead hang, neutral grip): 275x5x3 (265 lb bw + 10 lb dumbbell)
Shrugs: 335x15x3
Weight this morning was 261. I have a deload planned for next week so I'm excited for a big 440x5 squat on friday.
squat: 385x5x3
Push press: 235x5x3
Chest supported row: 90x10,10,11
Bench: 275x8,8,11
Chins (dead hang, neutral grip): 275x5x3 (265 lb bw + 10 lb dumbbell)
Shrugs: 335x15x3
Weight this morning was 261. I have a deload planned for next week so I'm excited for a big 440x5 squat on friday.
RodgerThat
New Member
440x5 that's a pretty big intensity day holy shit man
ruckin
Well-known Member
Ha yeah I'm stoked. That'll be the most weight I've ever had on my back in training.
Perrin Aybara
Master
I had to skip cardio after work because I picked up a used washing machine. Did wrestle the old one out and the new one in by myself, so I'm calling it moderate GPP. I am drenched in sweat now.
RodgerThat
New Member
So what I'm gathering is you did a strongman HIIT cardio session with a 250+LB load?
Perrin Aybara
Master
I'm not sure what it weighs, but pretty much. Like an obstacle course plus various furniture moving.
Pendlay Rows
200
5 sets 10 reps
Football bar press
185
3 sets 10reps
(Felt too easy after the first set)
225
2 sets 10 reps
Reverse Hyper
270
5 sets 10 reps
( holy glute/hamstring pump)
Hammer curls
3 sets 10 reps
Focused on slow negative to help stretch out my tendons
Adductors and Abductors
3 sets 20 reps
Red mini doubled up
Holy shit @Perrin Aybara this was really a lot harder than I thought. I feel like this will have way more carry over than a machine.
200
5 sets 10 reps
Football bar press
185
3 sets 10reps
(Felt too easy after the first set)
225
2 sets 10 reps
Reverse Hyper
270
5 sets 10 reps
( holy glute/hamstring pump)
Hammer curls
3 sets 10 reps
Focused on slow negative to help stretch out my tendons
Adductors and Abductors
3 sets 20 reps
Red mini doubled up
Holy shit @Perrin Aybara this was really a lot harder than I thought. I feel like this will have way more carry over than a machine.
Perrin Aybara
Master
I haven't tried them doubled up yet. I tie it on the bottom of the power rack and hold on to the nearby calf raise machine. The amount of inner and outer thigh and even lower glute burn is crazy though. Glad you like it.
@Perrin Aybara
i tried it not doubled up and didnt seem to do much. doubled up like you said, my lower glutes were feeling it, which never have with a machine. which is why i said this is going to have a nice carry over. i got into an almost squat like stance with the leg i was doing the work on. i had to force myself to finish the last few reps on the last set.
i was also motivated because i had just watched a guy squat slightly over 800lbs. granted he was wearing gear, but it was still amazing to watch. after he was cooling down i knew i recognized him from somewhere and he is a columist for Elitefts. cool dude to talk to and was super humble.
i tried it not doubled up and didnt seem to do much. doubled up like you said, my lower glutes were feeling it, which never have with a machine. which is why i said this is going to have a nice carry over. i got into an almost squat like stance with the leg i was doing the work on. i had to force myself to finish the last few reps on the last set.
i was also motivated because i had just watched a guy squat slightly over 800lbs. granted he was wearing gear, but it was still amazing to watch. after he was cooling down i knew i recognized him from somewhere and he is a columist for Elitefts. cool dude to talk to and was super humble.
Perrin Aybara
Master
Yeah, I do a squat stance, too. I just grab the calf raise machine if necessary for balance.
Your gym sounds more and more like a paradise the more you talk about it.
Your gym sounds more and more like a paradise the more you talk about it.
it is for sure equipment wise, but with any gym comes douchey people and egos. a dude wanted to work in with me on deads a couple weeks ago and asked what i was working up to. i replied with heavy triples and he said well im doing max effort single so i should be alright. he said it in a way like he wasn't going to have to wait around for me and id be done long before him. not only did i have to wait on him in between sets longer than i should have, but my second to last warm up was his max effort single. same dude said i wasn't hitting depth on squats last week and was 4" off of depth this week. when my video showed me hitting depth on the first 2 for sure and the third was a tad suspect.
but in the end ive met a couple really solid dudes and have bounced some shit off of them and we've helped each other. and we do have alot of good equipment. we just got a couple new pieces at the end of last week.
Perrin Aybara
Master
Weight was 216lbs
Drove to the gym because weather
Comp deadlift
135x5
225x5
315x3
405x3
495x3
530x3
565x3 PR
510x3 hurt my lat again. Fuck
Pin press
135x5
225x5
250x5
285x5
285x5
285x5
285x5
Deficit deadlift
315x5
405 for a couple and got the lat pain and called it.
It doesn't feel as bad as last time, maybe it'll be good by next deadlift day
Drove to the gym because weather
Comp deadlift
135x5
225x5
315x3
405x3
495x3
530x3
565x3 PR
510x3 hurt my lat again. Fuck
Pin press
135x5
225x5
250x5
285x5
285x5
285x5
285x5
Deficit deadlift
315x5
405 for a couple and got the lat pain and called it.
It doesn't feel as bad as last time, maybe it'll be good by next deadlift day
@Perrin Aybara
HELL YES on the PR. Sorry about your lat brother. Maybe try some ice/heat and ibuprofen?
Dead lifts
540
3 sets 5 reps
1 set 4.75 reps lol
Pin Press
290
4 sets 5 reps
(Should've went heavier on these. Cut it short at 4 sets as I was pressed for time)
3.5" deficit Deads
475
1 set 5 reps
Had to end it there as the gym was already closed but the front desk girl stayed open for me. Should've went heavier on deficits also. Had at least another 10lbs in me. Just glad I made it to the gym. Wasn't feeling well and was just going to lay around on the couch. Decided late to force myself to go thanks to a White Monster and a bag of Sour Patch Kids. Turned out to be a solid training session. Days like these are always bitter sweet and end up being the best sessions I have. Separated the boys from the champions.
HELL YES on the PR. Sorry about your lat brother. Maybe try some ice/heat and ibuprofen?
Dead lifts
540
3 sets 5 reps
1 set 4.75 reps lol
Pin Press
290
4 sets 5 reps
(Should've went heavier on these. Cut it short at 4 sets as I was pressed for time)
3.5" deficit Deads
475
1 set 5 reps
Had to end it there as the gym was already closed but the front desk girl stayed open for me. Should've went heavier on deficits also. Had at least another 10lbs in me. Just glad I made it to the gym. Wasn't feeling well and was just going to lay around on the couch. Decided late to force myself to go thanks to a White Monster and a bag of Sour Patch Kids. Turned out to be a solid training session. Days like these are always bitter sweet and end up being the best sessions I have. Separated the boys from the champions.
Had a good night on squat. Followed the middle column on squats. Left column on bench and right column for round 2 of squat. 250 SLDL and 50s on fly. My core is struggle with the heavy weight. Legs are powering through no problem. Any ideas or advice for core help would be greatly appreciated. That's what took the biggest hit from my injury
Perrin Aybara
Master
Coach says six weeks off deadlift. Looks like I'll be doing a token deadlift at the meet, there goes my 1550+ total. I'm pissed. I'm dealing with a bunch of personal stuff, too. This stuff always comes on in clusters.
RodgerThat
New Member
When it rains it pours bud hopefully you can find a metaphorical umbrella and get something possitive outa this, maybe more bench frequency cause you'll have better recovery time?
Sorry man. Keep your head up.
Perrin Aybara
Master
He's making programming changes now. It'll be like one of those get better at deadlift without doing deadlift type things. I've never looked at those much since I love deadlift, but I'll try anything. Hopefully I can still hit 600+ even if I can't hit 625-650.
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