Freaking brutal. Good sesh, man!
Brutal indeed. I like
I was playing around with my grip on the fat bar and found I was going too wide which was causing me to lose pop off the board.
Once I brought it in it felt much better both in terms of on my delt and power..
Who knows I might see some pain free benching in the future (more than likely incline)
Solid sessions ace. Benching with a fat bar takes a lot of stress off my shoulders.
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Great sessions Ace. Love the detail all around bud. Glad you're enjoying this :-)
Breakfast: huge omelette
2 whole eggs
6Oz sirloin sauteed in butter, onion, yellow pepper, mushrooms, garlic, and laurys season salt
With one slice Muenster cheese
Ate the whole thing... This is about a third of it
Training yesterday 09/27
Foam roll, monster walks, superD set the hips
One leg sldl
Everything felt great up until 405 which felt MUCH slower than it should have, sI I shut it down.. Looking back I think it might have to do with the heavy sldl right beforehand.. Derp
Sumo off 3" pads
Haven't done sumo in forever but these felt great. Explosiveness and pop felt great and my chest stayed pretty upright.
My hips are pretty tight from these today. no wonder you're often tight from sumo pulls, Sean.
Unilateral leg press
One ascending set up to 4 plates per side
One descending set working my way back down
Did these with a four second negative, bringing them all the way down. I'd pause at the bottom for two seconds, maintaining tightness in my legs, then explode back up.
I figured these should help my starting strength on deads, also they gave me an brutal pump.
Bw x18, 12
Seated ss standing ss external rotation (dorsiflexion)
Three sets lever ss three sets 45° hyper with orange efs band around neck
Three sets leg raise ss three sets Roman chair back extension (on ghr)
I'm pretty toasted today. So glad I made yesterday a high carb day.. Needed it after that.
Acne is on the rise. Nothing serious, but normally my skin is clear... so I can tell where it's coming from.
Not going to take abe on my low days since it will increase hunger.
same for , only taking on training days. (eod)
I'll still take versa today and tomorrow.
Not sure if I should just use the extra abe for a longer run or add the extra ones in on training days.
Yesterdays low day: a few notes:
I do not count greens as carbs.
My only carbs were in my last meal of the day which ended up being ~6oz 90/10 gd sirloin on a bun.
I noticed I was less hungry yesterday.. Not sure if it was from back loading the little carbs I had, or not taking abe.. Probably a bit of both. I'm going to try to do this again today and see how it goes
Don't worry. I'll eat the carbs for you when I go to Qdoba.
I haven't done one leg sldl in ages, but I used to love them! What are you doing with the non-working leg Ace? I used to put it back on a short box or stepper.
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lumbar was still toast from Friday, and partly from sitting at work all weekend.. So I didn't do any rdls or, single leg sldls. Also, I kept the squats light.. Sucks but I'd still say it went well
Unilateral leg curl
Done with three different angles
SSB low box squat
edit: now that I think about it, the box was in the hole
elite fts GHR
Bw x 10,8,6
2 chain x 60yd x2
second set drop chains do another 60 yds
Five rounds of calf work
1) standing calf ( four second flex)
2) donkey calf (four second stretch)
3) bw, dorsiflexion
Efs 45° hyper ss DB side bends
Bw x 25,25,20,30 // 80x15, 90x12, 100x12,10
Definitely notice less hunger on the days I did low carb when back loading..
Also i'm filling out like crazy from the two days with 30g carb back loaded followed by today, which is near 500 and counting. Feeling great from the carbs. Whoop whoop
Nice man, definitely a solid day. lumbar issue or not.
Training went great today
Weighted supinating pullups
worked up to 6 chains.. 4x5
-shoulder width grip, bro said about three links were off the ground at the top
One arm bb row
Used handle on end of Barrel. 25lb plates always
20°incline supinating DB scapula row
Cable fly 21s three sets
20° incline DB hex press
3sec eccentric 2sec concentric, 2sec flex
Landmine laterals ss landmine rear delt
Did laterals with BB behind me, ten reps, then ten with BB in front, then 10 rear delt flys
go to about 4 mintes in. these are excellent.
Last edited by aceroni; 10-02-2013 at 12:56 AM. Reason: added delt video
Quick arms at the university gym
Hammer curls ss high pulley rope extension
35x4x15 // 4x 20
BB skulls ss BB grip 4orce curls
75x5x10 // 55 x4 x12
DB incline curls two drop sets
DB overhead tricep extension two drop sts
Four sets countdown seated calves
Four sts standing calves ss dorsiflexion
Kept everything light today, focused on slow negatives and hard contractions everywhere
25 min LISS walk home (I know I know, **** liss, but we missed the bus so we had to)
Excellent day of pressing my friends.. Pain free- Fu[k yeah
Chest supported row
Five sets of 15, light, varying grips. Trying to get blood in the upper back before pressing
DB flat twist press
4 second eccentric 3 second concentric 3 second flex
At the top I actually supinated my wrist as hard as possible, flexing my pecs really hard.
The pump from these was astounding.
15° incline Swiss bar pin press
225 + slingshot x3,3,5
Was having a hard time setting up an arch with this incline.
Once my buddy told me to keep my abs tight with a belly full of air I felt much much stronger. Was amazing what a single cue can do.
My feet were underneath me but I just wasn't getting any leg drive at all.
The third set with the slingshot I obviously found the groove as I was able to bust out two extra reps.
20° incline fly
My training partner resisted my concentric portion of the lift, about 1/3 from lockout to lockout. Great squeeze from this.
20° DB incline rear delt
One set rear delt destroyer palms back pinkies up (holy ****)
Three sets fat man rows ss plate laterals
Bw x3x12 // 25 x3x12
I'd love a Swiss bar. Good stuff
Although, my front Delts are fried.
I've been feeling kinda beat up.
I think the additional leg day each week is catching up to me.. Not that i've even been pulling heavy each week (cause I haven't) I just think the extra volume is starting to add up.
Going to play squats by ear on Monday.. If I deem necessary I'll deload this week. If i'm feeling strong, **** it i'm hitting a PR on that SSB, make it my bitch
I vote for SSB PR