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Throneof Log

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  1. CountryLiftin's Avatar
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    Looked fine to me. 3rd rep was best. Keep improving form. When your hips are completely flexed in the bottom of a squat your hams and glutes are fully extended so if they are tight they will cause that post til but IMO it's not excessive it's just right.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  2. throneof's Avatar
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    T1RM: 147

    OHP: 75x2x10
    Pullup: 3x5
    Dip: 2x10
    Seated cable row: 100x3x15
    Alt incline curls: 15x3x30
    Pullaparts: 3x20

    weight vest walking: 20 min, 1.16 mi.

    Done with 5/3/1 for now. Eight months on it and I am satisfied with the progress. Doing my own constructed program utilizing basic periodization and some of Wendler's teachings. Will do eight weeks of hypertrophy at 2x10 with ever so slightly increasing weight for upper lifts. Lower movements I will rebuild from the ground up. Want to focus on technique more than anything, so they will start really light.
  3. throneof's Avatar
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    Squat: 145x3x5
    Walking lunge: BW x 3x30 (TUT)
    Reverse hyper: 3x10x10
    Ab roller: 3x12
    DB shrug: 3x20x60

    In the process of developing proper power squat stance/ technique. Also focusing on bar speed. Every week will add 10 lbs to squat. Low bar positioning is getting more comfortable
    •   
       

  4. Sean1332's Avatar
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    Does it feel stronger?
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  5. throneof's Avatar
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    Quote Originally Posted by Sean1332 View Post
    Does it feel stronger?
    Yes. The box is teaching me to sit back more
  6. throneof's Avatar
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    Bench: 145x2x10
    Incline BB: 115x2x10
    T bar row: 55x3x15
    Skull crusher: 3x15
    Face pulls: 2x20
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    OHP: 80x2x10 (strict)
    Pullup: BWx5 (strict)
    Dip: BWx2x10
    Seated row: 120x3x12
    Incline curls x3x30
    Pullapart series

    Good tempo today resulted in a bodacious bro pump : )
    Taking a break from mashing and extensive mobility work. After watching that vid put up by my man dmax, I have reevaluated mobility work. I also took a look around my gym this past week, and none of the heavy hitters were rolling themselves ad nauseum like I've been doing these past several months. Also recomping a bit. Gained 20 lbs since September when I started 5/3/1; time to tighten up a bit. I'm still eating for strength though, just not like a wolverine that hasn't ate in days.
  8. throneof's Avatar
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    Box Squat: 45x2x5, 95x5, 115x5, 135x5, 155x3x5, 110x10
    Walking lunge: BWx30, 10x2x24
    Reverse hyper: BWx12, 20x10, BWx12
    Ab wheel: 3x15
    Standing calf raise: 3x25

    Tried one set of squats ATG and my adductor/inner thigh still did not like it. To the box feels great though. Slowly adding weight to the bar as I heal from the strain. TUT on lunges/hypers
  9. throneof's Avatar
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    Bench: 45x10, 95x5, 115x5, 135x3, 150x3x5
    Incline DB: 45x10, 60x10, 70x10
    T Bar row: 45x3x20
    BB curl: 45x2x12

    stairclimber: 20 min, 46 floors
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    Bench: 45x5, 95x5, 115x5, 135x3, 155x1, 170x3x3
    Incline bench: 145x12 (AMRAP) had a few left
    Reverse machine flyes: 3x20x30
    Rope pressdown: 3x20x30

    30 min treadmill. 1.8 miles
  11. throneof's Avatar
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    Deadlift: 145x5, 175x5, 205x3, 235x1, 255x5
    Sumo speed DL: 135x5x3
    Pendlay row: 95x12, 135x2x8
    BSS: 3x20xBW
    Lat pull down: 120x3x10

    Treadmill: 25 min 1.4 miles. Weight vest walk
  12. Sean1332's Avatar
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    How's sumo feelin?
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  13. Duramaxhd's Avatar
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    Nice work today. I'm also curious as how u like sumo?
  14. throneof's Avatar
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    Been doing them for about a month. Just at 135 dynamic. They were awkward at first., but they're starting to feel more natural. I may start rotating efforts by the week or do deads every other week
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    OHP: 90x2x10
    Pullup BW: 3x6
    Dips: BWx2x10
    Chest supported unilateral row: 25x2x20, 35x20
    Incline DB curls: 20x2x8
    Pullaparts: 2x20
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    Bench: 190x5x1 rep paused
    Incline bench: 150x12 PR
    Pullaparts: 4x20
    Rope PD: 40x4x20

    Treadmill: walk 1.45 mi. 25 min
  17. Sean1332's Avatar
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    Nice incline reppage
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  18. throneof's Avatar
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    Deadlift: 135x5, 165x5, 195x3, 225x1, 245x1, 265x3
    Sumo speed: 135x5x3
    Hack squat: 50x3x15 TUT
    Uni leg curls: 20x3x10
    Seated calves: 20x3x20
    Ab wheel: 3x15

    Weight vest walking: 20 min ~ 1.0 mi.
  19. Duramaxhd's Avatar
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    Nice work man that a good amount of deadlifting getting the weight up there too
  20. throneof's Avatar
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    Quote Originally Posted by Duramaxhd View Post
    Nice work man that a good amount of deadlifting getting the weight up there too
    Thanks. The weight is verrrry submaximal. Letting some of these lower body issues heal. I had plenty left in those deads.
  21. throneof's Avatar
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    Box Squat: 175x3x5, 125x10
    Reverse barbell lunge: 45x2x30, 65x20
    Reverse hyper: BWx12, 20x2x12
  22. throneof's Avatar
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    OHP: 95x2x10
    Pullup: BWx7,6,6
    Chest supported Uni row: 45x2x20, 70x10
    HS uni shouder press: 25x2x20
    Cambered curl: 3x15

    Weight vest walking: 20 min, 1.1 mi.
  23. throneof's Avatar
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    Box squat TnG: 185x3x5, 130x10
    Stiff leg DL: 95x10, 115x10, 135x10
    Leg Press: 90x30, 180x25, 270x20 (short rest periods + no lockout+ PWO agmatine/citrulline = vicious pump)
    Ab wheel: 3x15,10,10

    weight vest walking: 20 min 1.03 mi.

    Lower body is feeling healthier. Rebuilding the squat with light weight to learn power squat was a great decision. Watched vids of my squat from today and compared to 6 wks ago at 135 and 185 moved faster than 135
  24. Sean1332's Avatar
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    That's good news then, man
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  25. throneof's Avatar
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    DE Bench: 145x8x3
    DB bench press: 60x3x12
    T bar row: 45x20, 70x2x10
    Lat pulldown: 120x3x12
    Pullaparts: 3x20

    treadmill: 20 min walk/jog 1.20 mi.
  26. throneof's Avatar
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    RE Deadlift: 210x2x8
    Pendlay row: 135x8, 140x2x8
    BSS: BWx2x20, 10x20 (watched a Meadows vid on these, mimicked his style. Felt great)
    Uni kneeling leg curl: 20x3x15 TUT
  27. Sean1332's Avatar
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    I'm loving BSS more and more. Nice reppage by the way.
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  28. Duramaxhd's Avatar
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    Ok I give tried googling it what's bss
  29. Sean1332's Avatar
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    Bulgarian split squat
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  30. throneof's Avatar
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    I played around with BSS for a couple weeks and could not find a groove. After studying the meadows version where he grabs onto something, I tried again and it felt wonderful
  31. throneof's Avatar
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    Quote Originally Posted by Sean1332 View Post
    I'm loving BSS more and more. Nice reppage by the way.
    Deads were easy, bro. However, old ham injury is feeling much better, so I'm keeping it conservative for now
  32. throneof's Avatar
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    PWO: Hemavol, 5 G. creatine mono, ~175 mg caffeine

    OHP: AMRAP 135x4, 70x5x10
    Kroc rows: 5x20,12,10 worked up to 65 lbs, first time doing them... I like
    Rope pressdown: 40x3x20
    Incline curl: 20x3x20
    Lateral raise: 10x3x20

    weight vest walking: 30 min, 1.45 mi, unk weight
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    Box squat TnG: worked up 265x1
    BBB: 120x5x10
    Reverse hyper: BWx5x15
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    Bench: worked up to 230x2
    DB bench press: 50x20, 55x15, 60x3x10
    T bar row: 45x20, 70x4x12
    Rope pressdown: 40x5x20
  35. CountryLiftin's Avatar
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    Nice work man
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Deadlift: worked up to 325x1 (PR)
    Hack squat: 5x20, 15, 12, 10, 10... worked up to 70 lbs. TUT/constant tension
    Ab wheel: 5x10
    Kneeling uni leg curl: 20x3x10...TUT/hard contraction at top
    Seated calves: 3x15-20

    Treadmill: weight vest walking/ 30 min/ unk weight/ 1.61 mi.
  37. Duramaxhd's Avatar
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    Very nice keep up the great progress
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    Deload

    Squat: 95x5, 120x5, 145x5
    Bench: 85x5, 110x5, 130x5
    Leg curl: 30x3x10
    Lat. pulldown: 70x3x10

    Weight vest walking: 20 min, 1.16 mi

    Deload week... Blah. It's boring and I make myself go off all PWO supps. I literally had no drive. I'm going to coalesce the four workouts into two this week, as I see no point in going in four times when the enthusiasm is absent.
  39. throneof's Avatar
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    OHP: 45x5, 55x5, 70x5, 80x3, 90x5, 105x5, AMRAP 115x12 (PR), 90x3x8
    Incline BB bench: 95x10, 110x10, 130x10
    Lat pulldown: 120x4x12
    Incline curls x3x30
    Pullaparts: 3x20

    stair climber: 20 min, treadmill walk x 10 min
  40. Duramaxhd's Avatar
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    Nice work man that's a lot of sets
  

  
 

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