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Old 04-25-2013, 07:24 PM   #1341
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It's very smart that your taking precautions with regards to your back! But it's still a sh!t ton of work, lol
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Old 04-25-2013, 07:26 PM   #1342
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It's very smart that your taking precautions with regards to your back! But it's still a sh!t ton of work, lol
Haha, thanks
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Old 04-25-2013, 07:32 PM   #1343
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Thursday Deadlifts
Getting better, need to focus on form and keeping my abs tight. I am trying to get my core as tight as possible before every lift. I think I did a few too many reps before getting weight on the bar. I was not getting as tight, starting to fatigue. I am going to lay out my warm up routine just for a reference. I think it is really helping, I had a pump before I started.

Warm Up
Rolling: it band, groin and glutes only
rollover to v-sit x 10
hip circles x 10 each way
mountain climbers x 10 each leg
groiners x 10- pain
This first part is done at home, then I leave for the gym
2 rounds at gym
Box squat to jump x 5
Band GMs x 10
Lunges x 5 each leg
Reverse Hyper x 10
This looks extensive, but is the only way my back feels ready to go

Conventional Deads off 4 mats (about 3 inches)
135x3x3
225x 3 singles
275 x 2 singles
315 x 2 singles
335 x 1
365 x 1, started to feel my back so I stopped
315 x 5 singles
Short rest for all of these. Going to stick with these for a bit and slowly start to add weight. I need to make sure my form is held on all sets.

Single Leg Glute Bridges
bw x 2 x 5 each leg
30 pound chain x 2 x 5 each leg
60 pounds of chain x 3 x 5 each leg
I liked these a lot, next week I am going to try the two legged version. Felt them in very different areas of my hammies and glutes.

Chest Supported Rows
65s x 10
85s x 8
95s x 6, 5 I think this is a PR
85s x 10
60s x 15
I really like these

Neutrail Grip Wide Face Pulls
115x 10
150 x 10
180 x 2 x 10

Barbell Curls
65 x 2x15
65 x 12

Band GMs
average band x 4 x 20
I wish my gym had a reverse hyper ... but, SICK volume on those deadlifts. A few singles and im usually out of the running.
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Old 04-25-2013, 07:37 PM   #1344
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I wish my gym had a reverse hyper ... but, SICK volume on those deadlifts. A few singles and im usually out of the running.
Thanks, next time I am going to limit my reps on the way up and see how I feel. Don't want to be fatigued before I hit my numbers

My gym is amazing! We have everything you could ever want. Every specialty bar, a mono, GHR, reverse hyper, I love it
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Old 04-26-2013, 08:23 AM   #1345
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Excellent and well thought-out session. You'll get those pulls organized and be smashing it.
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Old 04-26-2013, 08:45 AM   #1346
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Excellent and well thought-out session. You'll get those pulls organized and be smashing it.
Thanks offroad!
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Old 04-26-2013, 11:11 AM   #1347
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Friday straight speed
Felt pretty good, had some tightness to start but not bad.

Sled sprints
Plus 45 x 4 x about 40 yards
Plus 70 x 6 x about 40 yards
Plus 45 x 2 x about 40 yards

Box jumps
3 x 3

Abs
Ab roller, leg raises, band work

Strongman tomorrow, planning to hit some farmers moderate weights. Will feel it out and go from there
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Old 04-26-2013, 11:15 AM   #1348
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Looks like fun, in a not at all fun sort of way. Smash the strongman training!
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Old 04-26-2013, 11:18 AM   #1349
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Looks like fun, in a not at all fun sort of way. Smash the strongman training!
Haha, thanks brute. I actually enjoy the sled, but I am weird and crazy

Looking forward to strongman
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Old 04-27-2013, 11:40 AM   #1350
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Haha, thanks brute. I actually enjoy the sled, but I am weird and crazy
I feel you man, something is to be said about that deep burn only weighted drags can bring.
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