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Progress/training log part 2:getting beary serious

jaymaximus said:
Pullups are hard, just get strong enough to pull the bar down, as long as it goes under your chin its a rep.
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I run Pavel's Russian pullup program once every quarter.. 30 days of pullups, where you increase by one rep per day... 54321,54322,54332,54432,etc....

Started there ,now on my third run through I start at 12,11,10,9,8 etc on day one and go up from there... Once I get to 20,I'll add a weight and start back at 54321.

It's blown up my lat width and definitely helped with upper back strength overall..
 
Missed my workout last night, as soon as i got home and went to lay down for a bit i was a fuckin goner haha.

So here's the game plan, yesterdays workout was pretty damn light sonim just going to combine it in to todays bench workout, gonna wait till these advil kick in and then go make that happen haha
 
So did double duty to make up for missin last night

1.squat 4x3 225lb
2.front squat 4x6 165lb
3.bench 6x2 185lb
4.dumbbell incline press 3x8 65lb
5.banded dealdift 4x2 225lb
6.deadlift 4x2 225lb
7.cable low to high 4x12 50lb
8.tri pushdown 4x12 130lb
9.straight bsr curl 3x8 60lb
10.hammer curl 3x8 25lb
11.single leg ext 4x12 70lb

Not bad actually got through pretty quickly as it was all pretty light.

Just went out to get some prices on some tires for my truck took the scenic route home for a nice little cruise. Now im gonna eat a nice lunch and then go for a hike and get some sunshine.
 
So so tonight

1.squat 3x3 supposed to be 305 but it wasn't goin down so dropped to 285lb
2.bench 4x4 supposed to be 205 but dropped to 185lb
3.deadlift 1x3 405lb actually got this, although hard fought, so that was a nice feeling lol

Just self regulating this last week, just doin what i can.

Weight was down another 2lb this week, down to 232, 12lbs to go to 220, yall pray for me lol
 
Just extratired tonight, moved probably a literal ton of glass today so just kept it fairly light but very little break time between sets

1.BOR 6x6 135lb
2.tri push down4x16 110lb
3.cable low to high 3x12 40lb
4.rear delt flys 3x12 15lb
5.side lateral raise 3x12 15lb
Then i did some curls n qrist curs n shit just for fun to get a pump and keep my heart rate up for a little while

In n out pretty quick.
 
Very bitter sweet tonight

1.squat 1x1 350lb 3x3 280lb
2.front squat 3x3 205lb
3.banded deads 4x3 225lb
4.sumo deadlift 3x8 225lb
5.single leg ext 4x12 70lb

Like i said bitter sweet. On one hand this was the day i was scheduled to squat 385, obviously that didn't happen, on the other hand this was the best workout i have had in weeks.

Sort of had some fuel poured on my flame tonight, there was this fuckin 17 year old kid in there reppin out 355 squats and i was bullshitting with him. Very humble and nice young man, gave him what little wisdom i coul about sticking with it and how i wished i had been more consistent at his age, but id be lying if i said i wasn't jealous as fuck lol but it lit a flame up under my ass and got me to work up to the 350 single as i had only planned on going for maybe 325 or 330 tonight.

Almost missed it as i sort of stuck about halfway up for a split second and felt myself about to bail and said fuck that and just grinded it out, so i think pretty fair to say 350-355 is probably my true 1RM on squat right now.

Everything else felt good, i was on a mission after seeing that kid squatting tonight and my drive is renewed because i cant let some little fuckin punk beat me hahaha.
 
Bleh bench day haha

1.bench 225 amrap got 1 went for 2 and missed the second rep. 135 amrap got 20
2.incline DB bench 3x8 60 80 70
3.cable low to high 4x12 50 60 70 50
5.tri pushdown 4x12 140lb
6.straight bar curl 3x8 70lb
7.hammer curl 3x8 30lb
8.side laterals 3x12 15lb

Did a few rounds of HIIT because im going to work for aome friends on their farm and to catch up and will probably have a beer or two after working so figured id burn a few extra calories.
 
Just had a duper solid workout to end this flustercuck of a training block haha.

1.deadlift worked up to 455 9.5 RPE
2.clean n jerk 8x3 135lb 1x155 1x175 1x185
3.bent over row 5x5 135lb
4.leg press 2x25 2 plates per side

So managed to get 455 which is better than i had expected, not the 495 but i know that will come in time.

@RodgerThat hope you don't mind i deviated from the plan just a hair and did full C&J instead if the powerclean pushpress just because it felt like the thing to do and i figured last day of the block i might as well have a little fun and probably burn some extra calories at the same time.

Anyways, decided i was gonna have atleast one PR to make me feel better and worked up to that 185 clean n jerk which was pretty cool, there were alot of girls around and some casual male lifters around to see the glory lol.

All in all just real solid, had alot of fun today.
 
insaiyan93 said:
Just had a duper solid workout to end this flustercuck of a training block haha.

1.deadlift worked up to 455 9.5 RPE
2.clean n jerk 8x3 135lb 1x155 1x175 1x185
3.bent over row 5x5 135lb
4.leg press 2x25 2 plates per side

So managed to get 455 which is better than i had expected, not the 495 but i know that will come in time.

@RodgerThat hope you don't mind i deviated from the plan just a hair and did full C&J instead if the powerclean pushpress just because it felt like the thing to do and i figured last day of the block i might as well have a little fun and probably burn some extra calories at the same time.

Anyways, decided i was gonna have atleast one PR to make me feel better and worked up to that 185 clean n jerk which was pretty cool, there were alot of girls around and some casual male lifters around to see the glory lol.

All in all just real solid, had alot of fun today.
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Man I'm happy for you that looks like a solid day for sure and congrats on the PR powerclean/pushpress is so close to clean&jerk you can always interchange them if you want the only three you can't alter and I know you wouldn't is the big 3 everything else is fluff in comparison. Ill start writing up the final cutting block tonight for you. Have fun on the deload my friend
 
RodgerThat said:
Man I'm happy for you that looks like a solid day for sure and congrats on the PR powerclean/pushpress is so close to clean&jerk you can always interchange them if you want the only three you can't alter and I know you wouldn't is the big 3 everything else is fluff in comparison. Ill start writing up the final cutting block tonight for you. Have fun on the deload my friend
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Thank you sir, was surprised i managed it since i haven't been training it regularly.

Awesome sounds great brotha, have good weekend!
 
insaiyan93 said:
Very bitter sweet tonight

1.squat 1x1 350lb 3x3 280lb
2.front squat 3x3 205lb
3.banded deads 4x3 225lb
4.sumo deadlift 3x8 225lb
5.single leg ext 4x12 70lb

Like i said bitter sweet. On one hand this was the day i was scheduled to squat 385, obviously that didn't happen, on the other hand this was the best workout i have had in weeks.

Sort of had some fuel poured on my flame tonight, there was this fuckin 17 year old kid in there reppin out 355 squats and i was bullshitting with him. Very humble and nice young man, gave him what little wisdom i coul about sticking with it and how i wished i had been more consistent at his age, but id be lying if i said i wasn't jealous as fuck lol but it lit a flame up under my ass and got me to work up to the 350 single as i had only planned on going for maybe 325 or 330 tonight.

Almost missed it as i sort of stuck about halfway up for a split second and felt myself about to bail and said fuck that and just grinded it out, so i think pretty fair to say 350-355 is probably my true 1RM on squat right now.

Everything else felt good, i was on a mission after seeing that kid squatting tonight and my drive is renewed because i cant let some little fuckin punk beat me hahaha.
Click to expand...
Yea we got some young kids at my gym that are pretty strong for there age. Only thing with them tho is they half rep their squats. Drives me crazy!!!
 
Deload week day 1

1.squat 5x5 185lb
2.bench 5x5 135lb
3.deadlift 1x5 315lb
4.front squat 2x12 135lb
5.incline bench 2x8 135lb
6.4 roundsof HIIT battle ropes untill arms go numb, 25 jumping jacks, 135lb squats 10 reps or failure

That was some pretty intense HIIT incorporating squats into the mix, whole workout was basically a big cardio session only taking about 30 seconds rest between sets.

Weight was 235, gonna reweigh tomorrow because im thinking im holding some water, got a bit off track this weekend having....we'll call it "several" drinks with aome friends so just hoping i didn't legitimately set myself back 3lbs lol.
 
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insaiyan93 said:
Lol i know it.

Still fat enough to rip my sweatpants stretching though, spent the whole workout trying to keep my cock and balls from sliding out of the whole in my pants lmao
Click to expand...

To me the worst part about losing weight is I cant wear my boxers. They got stretched out and I had to go get new ones.
Feels great to slim down, but it can be costly.

Also don't stress about the scale so much. 3 lbs could be water, could be you need a dump.

Mirror > Scale always
 
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