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Old 04-10-2013, 05:44 PM   #1291
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I am back

Went down to New Orleans for a couple days to visit my girlfriends sister. It was a lot of fun.

I did some general stuff there, mostly conditioning. Sprints and circuits. It was good to give my body some rest. Back at it today
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Old 04-10-2013, 05:50 PM   #1292
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Wednesday squats
More front squats, back is starting to feel healthier

Atg front squats
95 x 2 x 3
135 x 2, 1
155 x 1
185 x 1
205 x 1
225 x 1
245 x 2 singles
185 x 2 x 3
These felt really good once I got loose. Need to make sure I keep my form tight and my back feels fine

Split squats with yoke bar, rear foot elevated
90 x 2 x 5
140 x 2 x 5
160 x 5
180 x 2 x 5
90 x 20 death
I like the yoke bar, and I used the rack for balance. This allowed me to go heavy without worrying about falling over. I will do them both ways, these were killer

Band x walks
Mini x 3 x back and forth across gym

Reverse hyper
3 x 12

Felt good, legs are killing me. The set of 20 was brutal. Tomorrow is OHP, I am going to skip Deads this week again. I will pick it up next week. Going to continue to try to get my back healthy while getting stronger.

Felt good though
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Old 04-11-2013, 10:12 AM   #1293
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Thursday me OHP
Legs were crazy sore today, I had no leg drive. So I am happy with the numbers I hit for the condition of my legs

Push press
95 x 2 x 3
135 x 2 x 3
185 x 1
205 x 1
225 x 1
245 x 1
265 x miss
265 x 1
225 x 3
I think if my legs were fresh I would have hit an awesome number today. Still happy

Close grip bench
135 x 8
225 x 3 x 8
My body is still adjusting to bench after OHP

Pull ups
BW x 3 x 8

Tricep Pushdown fat
150 x 15
190 x 12
210 x 3 x 10

Lateral raise
15s x 20

Pretty good session. Tomorrow I am just going to do back and some speed work. Light events on Saturday and then next week I will be back on track.

Going to be consuming some extra calories for a while, BW is down to 214, not good.
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Old 04-12-2013, 11:58 AM   #1294
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Nice comeback on that 265.
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Old 04-12-2013, 12:48 PM   #1295
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Quote:
Originally Posted by BendtheBar View Post
Nice comeback on that 265.
Thanks btb!
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Old 04-12-2013, 12:54 PM   #1296
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Friday messing around
Skipping serious Deadlifts today, messed around with some one arm work. Then hit some back

One arm Deads
95 x 2 x 3 each arm
115 x 3 each arm
135 x 2 singles each arm
155 x 1
185 x miss
155 x 3 singles each arm
135 x 3 each arm
These are weird

DB rows strict
60s x 10
110s x 3 x 8
130s x 2 x 6
80s x 2 x 15
A lot of volume, lots of pump

Bb curls
Bar x 20
65 x 15
85 x 12
105 x 8, 6
Last set was ugly

Band pull a parts
Mini x 4 x 20

Solid session, tomorrow is light events. Depending on the weather, it is raining today. Supposed to clear up, so hopefully tomorrow is good
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Old 04-14-2013, 12:39 PM   #1297
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Sunday light and random
Good session today, got done what I needed and felt good. I took off yesterday, I worked with my dad all day. Brutal, spent the day in an attic running duct work. Man work haha

Farmers walk
Just handles x a bunch of warm ups
160 each hand x 8 runs x about 50-60 ft
These were great, focused on form and tightness. Low back felt good, went progressively faster as I warmed up, full speed for the last 4

Overhead walks
95 x 4 x 40 ft
135 x 4 x 40 ft
Solid, just switching things up

Sledge hammer
5 each side x 4 sets
Just to loosen everything

Box jumps
6 singles

Happy with this, squats tomorrow. Used the defranco stretch routine before this work out. Found some serious tight spots, need to really work on "groiners" these were very painful
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Old 04-15-2013, 03:52 PM   #1298
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One arm deads are fun. How was the balance?
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Old 04-15-2013, 05:13 PM   #1299
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Quote:
Originally Posted by BendtheBar View Post
One arm deads are fun. How was the balance?
It took a while to find the balance. It gets a little crazy as the weights move up
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Old 04-15-2013, 05:22 PM   #1300
jwood
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Join Date: Jul 2009
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Monday me squats
Pretty good today, need to get more confident on heavy front squats. My eccentric gets slower as I move up in weight. Just need more practice, I know I can go heavier

Atg front squats
95 x 2 x 3
135 x 2 x 3
185 x 1
205 x 1
225 x 1
245 x 1
275 x 1 pr
Pr was rough, went forward a bit and almost lost it

Safety squat bar split squats
90 x 2 x 5
140 x 2 x 5
180 x 3
200 x 3 x 3 pr
140 x 2 x 5
Good volume, very heavy. I am using the safety squat bar so I can hold onto the rack for balance. The focus is weight.

Band work for hips
4 x 20

That is it for today. Agility work tomorrow. Really liking my new warm ups, I think mountain climbers and groiners will really help me. My back has been sore but feels like it is getting better. Dropped the carb back loading, doing a little bit of a bulk
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