BDCC is much cuter than JM though.
Lol. Told you I probably wouldn't get above 95.Cage Presses are tougher than they look eh? Glad you liked them Jim.
Haha I noticed that. You got close though.Lol. Told you I probably wouldn't get above 95.
I've got 24 hour duty tomorrow, but if I can get away for a couple of hours I plan to do my ME lower.What's on the plate for the weekend?
Thanks champ. I have to apply make-up before videos.BDCC is much cuter than JM though.
Yeah, my mechanics were much more sound this time around. No early flaring, strong tuck.Good PR. 225 is always a big one, like a stepping stone
Solid PR's today! Quite the appnut pwo ritual you have there! lol very similar to mine.Didn't get a chance to do anything this weekend. Except sit on a desk, eat fast food, and strengthen my brain. Started listening to the audio book Mastery it's pretty good so far.
Slept too late on Sunday to get any sprints or sleds in. :sigh:
But today! got my workout on.
6MAY13 ME Upper
Pre: 3 Drive, 7 N.O. Uptake, 2 Uncut, 3g Mono
Intra: 1/2 gallon of BCAA + Gatorade
Warm-up: External Rotations, Over and Backs, Ext. Rot., Shoulder Dislocates, Lacrosse ball across pec minor and scapula adductors.
Bench: Work to 2RM (normally wouldn't do the same exercise 2 weeks in a row, but the workout partner didn't go last week so I just changed the rep range and hit it again)
45x5, 95x5, 135x2, 175x2, 205x2, 215x2, 225x1 (PR)
Dips: BWx18, +45x13
a1. T-Bar Rows: 25x12, 45x12, 70x12, 85x8, 115x6 (had to feel these out because I haven't done them in years lol)
a2. Face Pulls: 100x12, 120x10, 120x9x2, 140x9
b1. BB Shrugs: 185x13, 205x10, 205x14 (alt. grip, 7 each. Grip was smoked and I couldn't hold it for the last set)
b2. Rope Pushdown: 100x15, 120x13, 140x8
Notes: The pump on the first superset was intense! Might have hit a PR on the face pulls (rep PR), but I would have to check my log to be sure. Also, might have hit a rep PR on the Dips as well (but again, I would have to check). My Tri's were feeling awful (read: awesome) during the last set of the pushdowns. Wasn't able to get the rope today for face pulls so I used this awkward 'V' shaped bar and it actually worked out really well. Feeling like a boss right now, bout to shower and then eat some teriyaki chicken and rice and stuff. Got RE Lower tomorrow (last week RE, before starting the pendulum wave for DE), probably going to be conventional deads or rack pulls....:yikes:
Had a solid PR for the bench today. I have never quite been able to push through the 225# barrier; until today. The lift was a bit of a grind, but it was clean! The tri's are definitely my sticking point right now, so this is the perfect opportunity to completely hammer them. Forced adaptation and ****. Went for the second rep and it wasn't trying to go anywhere, my spotter made it hard to push through, but I definitely only got 1 on my own (he didn't touch that friggin bar lol).
It seems like you are liking the Uncut. Nice.Got to the gym late today, but still got it done!
Hit the RE lower today, and it was AWFUL! Had to really push it to get done at a decent hour because of how stupid work was today.
RE Lower
Pre: 3 Drive, 2 Uncut, 3g Mono
Intra: Gallon jug of BCAA+ and Gatorade
Warm-up: Shortened because of time. Squat to stands, foam rolling, hip mobility drills
Deadlift: 45x7, 132x7(WU), 176x15, 198x15, 242x11 (shortened the reps because it was a full DL and not a squat variation)
Front Foot Elevated Split Squat: 1'x45#x8 (WU), 4"x88#x8, 4"x116x8x2 (per leg)
Good Mornings: 154x6, 176x6, 198x6, 242x6
Uneven Farmers Carries: 88#/70#x30ydsx3 (per arm)
Notes: Energy was solid throughout the session. Rest intervals were short, intensity was high. Felt good for maybe an hour after the session, and then it all hit me at once (while I was ordering chinese). Now I'm so tired, I'm so worn out from that. Bout to pass out lol.
Great training day today! Haha Uncut tends to stick around at times.Got to the gym late today, but still got it done!
Hit the RE lower today, and it was AWFUL! Had to really push it to get done at a decent hour because of how stupid work was today.
RE Lower
Pre: 3 Drive, 2 Uncut, 3g Mono
Intra: Gallon jug of BCAA+ and Gatorade
Warm-up: Shortened because of time. Squat to stands, foam rolling, hip mobility drills
Deadlift: 45x7, 132x7(WU), 176x15, 198x15, 242x11 (shortened the reps because it was a full DL and not a squat variation)
Front Foot Elevated Split Squat: 1'x45#x8 (WU), 4"x88#x8, 4"x116x8x2 (per leg)
Good Mornings: 154x6, 176x6, 198x6, 242x6
Uneven Farmers Carries: 88#/70#x30ydsx3 (per arm)
Notes: Energy was solid throughout the session. Rest intervals were short, intensity was high. Felt good for maybe an hour after the session, and then it all hit me at once (while I was ordering chinese). Now I'm so tired, I'm so worn out from that. Bout to pass out lol.
The first set felt great, after that though.....Dang sorry about the car troubles man! Solid workout session though...those bradford's are tough.
yeah, they are awful (in an awesome way)Sorry about your Buick man. The constant tension with Bradford presses is brutal...I just called them "over and back" press.
Lol it's Mr. Chevy now.I'm in mr. Buick!
Nice!Lol it's Mr. Chevy now.
Lol yeah.Nice!
I bring a gallon mix, generally get through half and reuse what's left three next day.You drink a gallon of Gatorade during your workout?
Hit ME lower yesterday, well update that when I get to the CPU. Normally, I would've done conditioning today. But I went to meet a friend at the beach, turns out they were all leaving when I showed up.What's the weekend look like for you bro?
Quit copying me!Solid front squat. I did some mobility and rowing yesterday so it is nice to see someone who follows a similar path as myself.
Clean grip.Good front squat man. Do you lay the bar across your Delts and cross armed? Or a clean grip?
I'm sure years of wear and tear will stop me eventually lolI always envy the people that have the wrists to hold the bar clean style.
Thanks, it's definitely a good vehicle. Been well maintained too.I'd be all over that ride bubba!
I'm there on Sundays at 6:45 a.m. You are in good company.Who goes to the gym on Sunday?!
<----- Apparently this guy does.
12MAY13 GPP/PreHab/Mobility
Pre: 2 Uncut, 3 Drive, 5 Uptake, 3g Mono
Intra: Same mix as always lol
WarmUp: Dynamic Track, Foam Roll lower body/lats, Band Pulldowns, Assisted Hip Openers, Band Assist Hammie Stretch, 2x30yd Bounds
KB Rows: 44#x10x3
Upright Sled Pulls: 90#(+sled)x60yds
Back Pedal Sled Pulls: 90#(+sled)x60yds (small steps, stay on heels. Really felt the hammies on this)
a1. Prone KB Switch: 18#x10x2
a2. KB "Suitcase" Carries: 97#x60ydsx2 (30yds per arm) Note: 1 Arm Farmer Carry with KB
Prowler Sprints: 135#(+sled)x30ydsx2 Note: Sprint down, had my partner take it back down the turf and then took it back. Rest was maybe 8-10 seconds between them. It was pretty terrible, moved it very quickly.
Notes: Good training session. Felt good afterwards, but shortly after felt like my blood sugar was low. Found some licorice strips at walmart and opened them up and ate some. Felt fine after having a couple (or 20). Hit up the barber for a haircut afterwards and then ate some chipotle.
Thanks bud. Anything you wanna know, just ask.Just read through it all and found some new ideas in here. Thanks for sharing! Good luck on your goals!
I really enjoyed them, will probably hit them again this week.Great work so far, Jim!
I have been following along, but not posting much. I tried the California presses (JW presses) for the first time last weekend and I really like them. I haven't been able to bench with the shoulder rehab, but I can do these. They really hit the triceps hard, so happy to say I have already gained something from your log. Don't want to give Ben credit; it will just go to his head!
Not terribly actually. I can't say for sure until I start running or something later today. But, I actually feel pretty good today.Killer workout yesterday. I bet you are sore today....
Yeah, IGF-2 does help a lot with recovery. I am waiting for June 1st and I will start using IGF-2 or HGH-Up again.Not terribly actually. I can't say for sure until I start running or something later today. But, I actually feel pretty good today.
I noticed last time I ran igf2 that my recovery time decreased, do that may have something to do with it.
Haven't used HGH-up, so I can't compare lolYeah, IGF-2 does help a lot with recovery. I am waiting for June 1st and I will start using IGF-2 or HGH-Up again.
HGH-Up and IGF-2 are actually very similar. HGH-Up seems to help a little better with recovery/sleep and IGF-2 more with performance/endurance.Haven't used HGH-up, so I can't compare lol
That's an interesting workout. How do you like Uncut before cardio or HIIT like this? I'm a big fan of 2 caps since it doesn't really get my heart racing like most pwo's do if I take them before HIIT.Went to the field today and ran some receiver routes (sprints).
pre: 2 uncut, 5 uptake, 3 drive
Intra: SSDD
Started with "X" drills (40yd)
3 total, 2 for time (10.38, 10.55) and learned that I need to work on my acceleration, and agility.
Then spent 30 minutes straight running slants, gos, curls, and posts.
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