Carbed Up and Dangerous - SNS Glycophase (+Focus XT) LOG

[gokix811]

SAT

1 scoop Focus XT

Sumo DL
70x5
90x5
115x5
135x5x5x5
150x5
170x1

SLDL
80x10x10x10

Good Morning
20x10
45x10
45x10

Swiss Ball Reverse Hypers
2x15

Plank + Side Plank
2x30sec + 1x30 sec

15 min recovery walk

Watched some Dan Green vids before pulling today. Best piece of advice that I was able to implement into my workout was to lock out my knees first and THEN lock out my hips. That made a big difference when I pulled 135 today for 3x5, easily. 150 felt really good too. No back issues. However, at 170 the bar got away from me a bit and I didn't keep my belly full of air so although it went up my hip lockout was weak, thus resulting in more pressure on the lower back. Other than that it was a solid session and I know I just have to keep practicing the motor patterns. Tomorrow will either be a rest day or tire flips depending on how my lower back feels.

[Sean1332]

Good pulls. I'm glad your back has been holding up for them

[gokix811]

Good pulls. I'm glad your back has been holding up for them

I can see where I had gone wrong in the past with locking out my knees and hips simultaneously. Kind of in awe that a minor tweak in form could make the lift so much more efficient. I'm just super pumped and looking forward to the next session. Weee!!

[GeekPoop]

nice pulling session! getting all strong n stuff!

[gokix811]

nice pulling session! getting all strong n stuff!

Aw shucks. Don't make me blush.

No lifting today. Attempted some tires but my back isn't 100% so better safe than sorry. Plus, I'd like to squat tomorrow. Did some suicides on the field today as well as hill sprints. Today will be lower in carbs as well.

[Nooshefx]

Solid on the SLDL. There is a ton of people out there that cannot do those, very nice work.

[gokix811]

MON

1 scoop Focus XT

Front Squat
45x8
70x3 (3 sec pause)
90x3 (3 sec pause)
110x3 (3 sec pause)
120x2 (3 sec pause)
130x1 (1 sec pause)
140x1 * PR

Box Squats
110x5
130x5
150x3
175x1
195xF

DB Skipping Jumping Lunge (5lb db)+ Jumping Jacks (ss)
10 x 20
10 x 20

Band Pull throughs
3x12

Plank + Side Plank
2x30 sec + 1x30 sec


New PR on front squats and it came up easy...quite frankly that surprised me since my warm ups were not exactly smooth. But it was a good surprise! Not a lot of gas left for box squats and so I failed @ 195 and stopped there. My legs are going to be sore tomorrow for sure. Not due to squats but the jumping lunges. Those suck!

[gokix811]

Solid on the SLDL. There is a ton of people out there that cannot do those, very nice work.

Thanks Noosh! And yeah, it really depends on how my hammies are feeling that day.

[McCrew530]

Damn girl you are going to be breaking into the 200lb range with those box squats here real soon!

[gokix811]

Damn girl you are going to be breaking into the 200lb range with those box squats here real soon!

I already have.

[McCrew530]

I already have.

Well nicely done

[gokix811]

Well nicely done

Thank ya darlin

[804]

Congrats on the front squat PR! That's always a big feat!

[gokix811]

TUES


1 scoop focus XT

30 min jog

Pinch Grip Deadlifts
30x10
50x10
60x10
60x10
60x10

Inverted BW rows
3x10

Band Negative Pull Ups
1x5

Band 1 arm rows
3x10

Band Pull aparts on foam roller
2x40

Mostly band work today. It doesn't bother my lats like weighted rows, so I'm trying to be creative and find ways to work around that.

[gokix811]

Congrats on the front squat PR! That's always a big feat!

Thank you

[PaulBlack]

Pinch Grip Deadlifts
30x10
50x10
60x10
60x10
60x10

Hey you, how'r you pinching those exactly? From the plates!?

[gokix811]

Hey you, how'r you pinching those exactly? From the plates!?

Hey you

There are no openings on the plates so I am gripping the sides.

[Nooshefx]

I see ya doing those inverted rows. Love those things, and the reps you are doing shows Kix got some muscles!

[PaulBlack]

Hey you

There are no openings on the plates so I am gripping the sides.

Yeah, I didn't think so. I figured you were either pinching the plate sides or set up a 2x6 board attached to the bar and over handing them.
So how many guys hands do you crush sayin' good night bub!!!???

Do you or should I ask, how many lunches have you won, beating men and women at arm wrestling???

[McCrew530]

TUES


1 scoop focus XT

30 min jog

Pinch Grip Deadlifts
30x10
50x10
60x10
60x10
60x10

Inverted BW rows
3x10

Band Negative Pull Ups
1x5

Band 1 arm rows
3x10

Band Pull aparts on foam roller
2x40

Mostly band work today. It doesn't bother my lats like weighted rows, so I'm trying to be creative and find ways to work around that.

AAAAAAAND your a beast! I like the Pinch grip DL I have never seen those b4 I may have to give those a whirl!