Progress/training log part 3: Operation retard strengthstrength

[RodgerThat]

Good workout this morning

1.banded deads 8x3 7RPE 2 sets 275 3 sets 255 3 sets 225
2.racks pulls 4x3 315lb
3.stiff leg deads 2x8 225lb
4.DB ohp 4x6 top set 70lbs then 60lb for the last 3

5.pullups 6x2

How were the pull ups this week? Also checked the video for the rack pulls that's exactly how I want them to look if you can go heavier but keep them looking that crispy then go for it otherwise you're doing them good

 

[Perrin Aybara]

Good workout this morning

1.banded deads 8x3 7RPE 2 sets 275 3 sets 255 3 sets 225
2.racks pulls 4x3 315lb
3.stiff leg deads 2x8 225lb
4.DB ohp 4x6 top set 70lbs then 60lb for the last 3

5.pullups 6x2

How are the pull ups feeling now that you're lighter?

 

[insaiyan93]

How were the pull ups this week? Also checked the video for the rack pulls that's exactly how I want them to look if you can go heavier but keep them looking that crispy then go for it otherwise you're doing them good

How are the pull ups feeling now that you're lighter?

Sounds good @RodgerThat i will start adding weight by the week, they felt better this week as i got my height adjusted. Last week I did them from the lowest pin setting because the one i used this week was too high but this week i stood on a plate and it put the bar just touching the bottom of my knee so i was able to keep my shoulders in position .

Pullups were ok, for the first couple sets i got pretty much a full rep on the first one and then partials on the 2nd rep.

Last few sets were too partial reps so not terrific still but definitely showing improvement.

 

[RodgerThat]

Sounds good @RodgerThat i will start adding weight by the week, they felt better this week as i got my height adjusted. Last week I did them from the lowest pin setting because the one i used this week was too high but this week i stood on a plate and it put the bar just touching the bottom of my knee so i was able to keep my shoulders in position .

Pullups were ok, for the first couple sets i got pretty much a full rep on the first one and then partials on the 2nd rep.

Last few sets were too partial reps so not terrific still but definitely showing improvement.

The vertically pulling will come we haven't had a lot of that programmed in but it's going to keep coming so we can have you cranking them out no issues in the near future. Smart man for he rack height cause that's a perfect height as well.

 

[insaiyan93]

The vertically pulling will come we haven't had a lot of that programmed in but it's going to keep coming so we can have you cranking them out no issues in the near future. Smart man for he rack height cause that's a perfect height as well.

Oh yeah i am sure even by the end of this block i will be able to crank out a few solid reps, just a new thing so just gotta do the work, same as when i started doin cleans, it'll all come together.

Yep, week before i was pulling from about mid shin just didn't think to utilize a plate before

 

[insaiyan93]

Great workout all across the board tonight.

1.pause squats 3x3 8rpe 320lb hit rpe 9 on last set though so i will probably not add weight next week.

2.tempo squat 3x3 270lb

3.bench 5x5 8.5 rpe 205 for 4 sets hit 9rpe on 4th set so dropped to 195lb for final set

4.powerclean/front squat complex 4x3 155lb


5.8 sets chest hyperteophy work
4 sets incilne BB press 135lb 15 15 12 10 reps
4 sets flat DB press worked up to 85lb for 7 then final dropset of 60lb for 15

6.arms one kickass superset heavy EZ bar curl dropsets and tri pushfown dropsets for 4 sets. Got a sick arm pump.

 

[insaiyan93]

Fuckin hells guys, what an exceptional workout tonight.

1.deadlift double at 9RPE 455lb 20% load drop to 3x5 365lb

2.RDL 2x5 250lb

3.pullups 6x2

5.upright row 4x8 105lb

6.lateral raise 3x12 25lb

7.standing arnold press 4x8 50lb

8.shrugs 4x16 225lb

Fuckin hell that 455 double moved like silk, honestly it was more like 8.5rpe than 9, i definitely hsd more in the tank and I'm a little upset i didnt gonfor maybe 460 465 but i suppose i would rather be a little on the conservative side than risk it and end up missing reps, still super stoked though. Fuck yeah goddamnit!!!!!

 

[RodgerThat]

Fuckin hells guys, what an exceptional workout tonight.

1.deadlift double at 9RPE 455lb 20% load drop to 3x5 365lb

2.RDL 2x5 250lb

3.pullups 6x2

5.upright row 4x8 105lb

6.lateral raise 3x12 25lb

7.standing arnold press 4x8 50lb

8.shrugs 4x16 225lb

Fuckin hell that 455 double moved like silk, honestly it was more like 8.5rpe than 9, i definitely hsd more in the tank and I'm a little upset i didnt gonfor maybe 460 465 but i suppose i would rather be a little on the conservative side than risk it and end up missing reps, still super stoked though. Fuck yeah goddamnit!!!!!

A 500 pull is in the near future man I know it. Congrats on pulling 2xbw for reps now too my man and thank you for no soft lockouts it looked great.

 

[insaiyan93]

A 500 pull is in the near future man I know it. Congrats on pulling 2xbw for reps now too my man and thank you for no soft lockouts it looked great.

Oh man i know it, i can feel it in my bones hahaha. Thank you thank you, definitely happy about now just gotta make it to 3xBW lmao.

Yep, definitely paying more attention to those lockouts, especially on the higher rep sets cuz those are what really get me with the soft locks.

 

[insaiyan93]

Pretty good workout today.

1.squat 6x3 8rpe 315
2.slingshot bench 5x3 8RPE 2 sets 235 3 sets 225
3.tempo bench 3x3 7rpe 175lb
4.front squat 4x4 9RPE 225lb beltless small beltless pr there
5.incline db press 4x6 8RPE worked to a top set of 90lb which surprised me then 2 sets of 80lb and 1 with 70lb

Supposed to do leg press and leg extensions but ran out of time, girls birthday on monday and we are headed down to see her family for her party this weekend.

 

[insaiyan93]

No workout yesterday, didn't end up getting back into town untill about 9 and we had a long day, did a lot of walking and shit so got some sort of exercise in but just not enough juice to go home and change and go back out to the gym lol

 

[Kgkle]

Rack pulles were full fucking retardation to day did 400 for 30 mind you it wasn't non stop I'd get a split second break from switching my over under grip every 5 reps.

 

[insaiyan93]

Great workout tonight

1.pause squat 4x3 8RPE 320lb
2.tempo squat(4-1-2) 3x3 255lb
3.bench 5x5 8.5rpe 205lb
4.powerclean/front squat complex 4x3 155lb
5.incline bench press 4 sets 135x20 155x10 175x8 135x12
6.incline DB flys 4x12 40lb

No arms tonight, getting late and i started getting hungry around the time i started the powercleans, it's time for a big bowl of applejacks.

Fuckin kicked ass tonight, pretty pleased to work up to 175x8 on incline bench, flat bench went well, hit 9RPE on last set but still pretty good, and even with an extra set thrown in didn't get above 8RPE on front squats so definitely a good night.

 

[insaiyan93]

Meant to say i didnt get above 8RPE on pause squats, not front squats.

 

[RodgerThat]

Great workout tonight

1.pause squat 4x3 8RPE 320lb
2.tempo squat(4-1-2) 3x3 255lb
3.bench 5x5 8.5rpe 205lb
4.powerclean/front squat complex 4x3 155lb
5.incline bench press 4 sets 135x20 155x10 175x8 135x12
6.incline DB flys 4x12 40lb

No arms tonight, getting late and i started getting hungry around the time i started the powercleans, it's time for a big bowl of applejacks.

Fuckin kicked ass tonight, pretty pleased to work up to 175x8 on incline bench, flat bench went well, hit 9RPE on last set but still pretty good, and even with an extra set thrown in didn't get above 8RPE on front squats so definitely a good night.

Also just a note you may not realize but that’s a MOTHER FUCKING BENCH VOLUME PR that puts you around 250 for a 1rm just an FYI to think about considering last time you hit 250 you were 290ish lbs

 

[insaiyan93]

Also just a note you may not realize but that’s a MOTHER FUCKING BENCH VOLUME PR that puts you around 250 for a 1rm just an FYI to think about considering last time you hit 250 you were 290ish lbs

Oh shit, didn't think about it but you're right, i guess even that pesky old bench press is coming around slowly but surely haha

 

[insaiyan93]

Fuckin awesome workout

1.deadlift triple at 9RPE 460lb 20%load drop 3x5 370lb

2.RDL 2x5 275lb

3.pullups 6x3 most of them were like 1 full rep and two psrtials, those deadlifts took alot out of me.

4.upright row 4x8 95lb

5.lateral raise 3x12 25lb

6.arnold press 4x8 50lb

7.shrugs 4x16 225lb

Fuckin awesome dead session, 460x3 is a huge PR for sure especially at 9RPE. Fuckin smashed it, smashed it, fucking SMASHED THAT SHIT!!!!! HAHAHA fuck i feel good

 

[ickyrica]

Fuckin awesome dead session, 460x3 is a huge PR for sure especially at 9RPE. Fuckin smashed it, smashed it, fucking SMASHED THAT SHIT!!!!! HAHAHA fuck i feel good

tell us how You really feel!!

 

[insaiyan93]

Pretty good workout this morning.

1.squat 6x3 8RPE 320lb
2.slanger bench 6x3 8RPE 235lb
3.TNG bench 3x3 7RPE 205lb
4.front squat 4x4 9RPE 225lb
5.DB incline press 4x6 8RPE 90lb
6.leg press 2x20 2 plates
7.leg ext 4x16 100lb

Went alot better than expected, still feeling fairly fried from that deadlift triple 3 days ago but it turned out ok.

 

[insaiyan93]

Good one today.

1.block pulls from 3" block 6x3 8RPE 405 beltless 425 beltless 2 sets then popped on the belt and did 2 sets 445 and 2 sets 425
2.stuff leg deads 2x8 275lb
3.strict BOR overhand 5x5 135lb
4.pullups 5x4 first set i actually almost got 3 whole reps and the rest of the sets were 1 or 2 reps and a couple partials
5.seated DB ohp 4x6 70 70 60 60
6.bent over rear delt flys 3x15 20lb
7.standing BTN press 115x10 135x5 95x15

Good workout, block pulls were interesting, first time doing them but good workout all around