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Old 02-07-2012, 08:35 PM   #241
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Tuesday Deadlifts!
Solid workout today, deadlifts felt good. My low back was a little fatigued but got better as the workout went on. Abs are very sore from sunday.

Sumo Deadlifts
135x5
225x2x3
315x3
415x7 sets x 3 reps
These all felt solid, tried to keep my rest pretty short on these. About 1:30 rest periods

Front Squats
-i used the big squat bar which was awkward
145x5
165x3
195x3
215x2x3
Need to do these more often, end of story

KB Swing
100 lb kb x 3 x 20

Reverse Hypers
2 plates, very light x 2 x 20

That is it, the deadlifts wore me out pretty good. And the kb swings got a crazy pump going in my back. Decided to call it there, no need for anything else.
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Old 02-07-2012, 09:53 PM   #242
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7 sets of heavy deads...Can't wait - lol
Nice session.
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Old 02-09-2012, 08:21 PM   #243
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Thursday Overhead Press Solid Workout
Very good session today, felt strong on the OHP. No belt used, still need to get the core up to par.

Standing OHP
warm ups then
160 x 6 sets x 3 reps
160x5 reps
Only took about 1 minute rest between sets, all reps were smooth and solid. Decided to push it a little on the last set. Felt good.

Close Grip Bench
135x10
225x6
245x5
265x5
225x8
These felt easy

Pendlay Rows
135x15
185x10
225x4x6

Tate Press
55s x 3 x 8

Face Pulls
90 x 15
135x 2x 10

Banded Tris
Monster mini x 2 x 20

Pull Ups on ropes
2x10

Solid session!
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Old 02-10-2012, 12:15 PM   #244
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Tuesday Deadlifts!

Sumo Deadlifts

415x7 sets x 3 reps


KB Swing
100 lb kb x 3 x 20.
That's some quality reps at that weight. 7 triples is monster territory.

How are you liking the kettlebell swings?
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Old 02-10-2012, 06:30 PM   #245
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Originally Posted by BendtheBar View Post
That's some quality reps at that weight. 7 triples is monster territory.

How are you liking the kettlebell swings?
I like the KB swings, I think I need to do more explosive work with the low back. I am getting a lot of soreness in my low back. I need to start doing more rehab/prehab work.
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Old 02-10-2012, 06:33 PM   #246
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Quick Friday Evening Training
I really like training on fridays, I get to relieve all my stress from the week and go crazy for a bit. However, I always train too heavy like tonight.

Hang Cleans
(my plan was 10x3 of 135 just to get blood flowing!)
135x2x5, already blew my plan
155x3
185x3, weights were feeling good
205x3
225x3
205x3
add fat gripz
135x2x3
There you have it, a great example of how I can not resist going heavier. 225 is a solid number for me.

Did some rolling and hip mobility stuff. Hopefully tomorrows squat workout goes well. 390 for 5 sets of 3, sounds brutal! I am going to try to roll out again before bed, and I have a slight cold which is not helping anything!
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Old 02-10-2012, 07:14 PM   #247
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I like the KB swings, I think I need to do more explosive work with the low back. I am getting a lot of soreness in my low back. I need to start doing more rehab/prehab work.
I have been getting a lot of lower back fatigue lately and was thinking of these after seeing Bolton use them.
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Old 02-11-2012, 01:21 PM   #248
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Saturday Awesome Workout!
Squats finally felt good, I did my prep work before I went to the gym. I think this will be key for now before squats. I rolled out briefly and did all my hip mobility drills before I left. This got me really warmed up and ready to go. So I got there, did some leg swings and got started.

Squats
145x2x5
235x2x3
325x2 x singles
390 x 5 sets x 3 reps
All reps were to awesome depth, and felt really strong. Had a few more left in the tank on the last set. I felt tight and confident with the weight, finally a good squat day!

Good Mornings
95x15
135x2x6
185x5, 3
135x2x8
95x20
Need to start doing a lot more of these.

Walking Lunges!!
Holding dumbells
40s x 8 each leg
50s x 3 sets x 8 each leg
My legs were on fire, crushed my glutes and quads.

Back Extensions
bw x 20
doubled mini x 4 x 15
held the squeeze at the top

Banded hip work
few sets of 20

Did some rolling out and called it a day. Rather than doing a deadlift variation on saturdays I am going to stick to good mornings. I think this puts less overall stress on my body but really hits my weak points. I must do them more often.

Very satisfied with my workout today. Next week is 425 for max reps. I am hoping for 5. I might wrap the knees and see what happens.
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Old 02-11-2012, 02:48 PM   #249
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Great squat work J, quite a bit of volume at 390. Looking forward to seeing you hit 6 at 425!
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Old 02-11-2012, 02:52 PM   #250
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Great squat work J, quite a bit of volume at 390. Looking forward to seeing you hit 6 at 425!
If thats what you want, thats what you will get!

Thanks pull!
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