FU - Fehu Uruz

[Trevor Lane]

Time: 45 minutes
Grade: A+
Notes: A very tough session of different types of squats & assistance lifts. The only thing I think I'd change is alternating between the lung/front squat combo 1 week & standard squats the next. It was just too much t o get done in the time I had.

Lunges & Incline Straight Arm DB Pullovers - 30 seconds rest
135*5 (per leg) & 20s*10
185*4 & 25s*8
205*3 & 30s*6

Front Squats & Preachers w/fat gripz - 30 seconds rest
225*8 & 35*20
275*6 & 40*15
295*5 & 45*10

Squats & Calf Presses - 30 seconds rest
405*4 & 390*25
495*1 (went for 2, but go nowhere deep enough on the 2nd)

[BendtheBar]

Knees handle those heavy ass lunges pretty well?

[Trevor Lane]

Originally Posted by BendtheBar

Knees handle those heavy ass lunges pretty well?

Nope, they hate it. They're the main joints that remind me I'm in my 30s and not my 20s.

[Trevor Lane]

Time: 60+ minutes
Grade: A+
Notes: Deficit deads finally happened. I haven't done those in months. It showed, but it wasn't bad. Also, I discovered that the gym has GHR stands and blew the "bros" minds by not doing retarded hyper-extended sit-ups on them... I seriously never realized they were there because no one uses them right I actually have never done them before, but now realize their awesomeness for big deadlift potential and they will be a regular exercise from now on!

Deficit Deadlifts (3") - up to 2 minutes rest
135*10
225*8
315*5
405*1
425*1
455*1
475*fail*2

Iso-lateral rows & GHRs - 30 seconds rest
90 (each hand)*10 & BW*10
115*8 & BW*10
125*8 & BW*10

[Trevor Lane]

Time: 60 minutes
Grade: A+
Notes: Bench is weak, even though I exhausted myself on WG first, I was still hoping for better than 245. So I punished my delts pecs & tris for their insolence with some high volume after. That's what gives this session an A+.

WG Bench - 30 seconds rest
135*10
185*8
205*8

SG Bench - 30 seconds rest
225*6
235*5
245*1 (failed on #2)

CG Bench - Dropset
135*10
115*9
95*8
65*12

Mil. Presses (super strict, no push) - 30 seconds rest
95*5
115*5
135*5

Standing Arnolds - 30 seconds rest
35s*10
40s*7
45s*5

[BendtheBar]

It showed, but it wasn't bad. Also, I discovered that the gym has GHR stands and blew the "bros" minds by not doing retarded hyper-extended sit-ups on them...

Quote of the day.

Wish I had access to that piece of equipment.

[Trevor Lane]

Originally Posted by BendtheBar

Quote of the day.

Wish I had access to that piece of equipment.

I wish I knew they were there, I could have been using them for months. They're buried a midst all the abzorcising stuff that I never use and all I see anyone do in that area are sit-ups.

[Trevor Lane]

Time: 60 minutes
Grade: D
Notes: Thanks to my stupidity, what could/should have been a stellar session has caused the rest of this week to probably be nigh on unbearable! I had burned my right hand on my lawn mower a few days ago, so I had a rather impressive set of blisters on 2 of the fingers (index & middle) on my right hand. I thought these had healed "well enough" to deadlift today, but the fact that I even questioned should have been a sign. To make a long story short, I now have open wounds on both hands that will make pressing on Wednesday an impossibility and may keep me from it on Saturday as well!!! I just ordered straps, which would have prevented this problem as well! As far as the work accomplished today though, it was great. I did 18" rack pulls using the buckeye chart until I tore both hands to absolute shreds on the 2nd rep of the 2 rep set!

18" Rack Pulls - up to 90 seconds rest
135*10
225*10
315*10
395*4*2 (re-chalked)
415*3*2
430*4
445*3
460*1 and dropped on 2nd as my hands tore!

[BendtheBar]

I did 18" rack pulls using the buckeye chart until I tore both hands to absolute shreds on the 2nd rep of the 2 rep set!

Fun times.

[Trevor Lane]

Originally Posted by BendtheBar

Fun times.

My hands are a mess now