bad ass workout bro.
BTW, i hate hook grip
thank you, and so do i but at the same time i like it. going to be hanging around the wpo warmup section at the arnold next weekend so i'll get some pointers from the big dogs about how to do it right.Originally Posted by Beelzebub
Deadlifts(all w/ hook grip and yes, they are still tingling)
415 x 1
415 x 1
425 x miss
415 x 1(barely)
415 x miss
415 x miss(that's all she wrote, the hammies just couldnt take anymore)
Purple Band x 2 x 15
220 x 10
230 x 10
Standing Cable Abs
100 x 20
110 x 20
Wide Grip Face Pulls
210 x 8
220 x 7
Low Cable Pulls
210 x 6
210 x 4(switching these next week)
well walked in and did the first 2 of my 5 singles i was suppose to do and was alright, bumped it up to 425 and it just didnt want to get past mid shin. after that i was exhausted and couldnt get it back, all missing right at mid shin, i've been running out of steam like this the past 2 times i pulled from the floor so it will be good to have a break from it next week. other than that everything went up and the 45 hypers i'm almost to 15 without having to stop.
why so many sets with 415?
well i'm doing 5 sets of singles with a weight that's like 30-40lbs below my max, one week i'll pull from the floor and the next rack pulls from below knee level. but this week it didnt turn out the way it was suppose to.
oh and i got this from the big man from down south
ex? well, can't argue with his big ass, lol. i'm using some sort of dave tate program he wrote on elitefts.
yup, and as you know the only explination he gives is, "it makes you stronger"Originally Posted by Beelzebub
actually, the advice he gave me was "it makes ya purty." LMAO
3 Board Press(index finger on rings)
245 x 5
255 x 5
4 Board Press(index finger on rings)
285 x 5
285 x 4(was suppose to do 5 but was rushing through)
135 + Purple Bands Doubled x 2 x 5
pretty good workout today, got to the gym at about 130-135 and found out the gym was closing at 2. so that whole workout was done in about 20 min by the time i was done warming up. i got everything done but was flying through it, resting only like a min in between sets(which i hate to do). that's why the 4 boards i only hit 4 my second set and the weight didnt go up from last week. but i ended up getting everything done.
SSB Box Squats, 1" below parallel
255 x 3
265 x 4 x 3
600 x 20
2 arm in between legs 25 x 15
1 arm outside of legs, each arm 25 x 12
2 x 5(2 variations)
bw x 15
bw x 12(i'm horrible at these)
Red Band x 25
Seated Calf Raises
135 x 15
145 x 15
pretty good workout today, everything went good. that ssb is kicking my ass big time.
excellent work brutha. one of the gym members made up some sort of board concoction that has a different depth on each rotation. looking forward to trying it out. no more full range RAW for this guy.Originally Posted by guyfromkop2
interesting, try to take a pic if you can of it. you going shirted from now on?Originally Posted by Beelzebub
for full range, yes. board work will be raw, no lower than 3 board. i'll get a pic of the little thing, it's quite crafty.
Pause Bench, ring finger on rings
225 x 3
235 x 3 x 3
DB Hammer Grip Presses w/ pause
70 + Purple Band x 2 x 6
Laterals w/ pause
Red Band x 2 x 10
Front Raises w/ pause
Red Band x 10
Purple x 8
Pull Aparts w/ pause
Purple x 2 x 20
DBL Overhand 335 x 2 x 10sec
Hook Grip 335 x 10sec, 335 x a very quick 5 sec
pretty good workout today, second set of pause benches form and bar path was way off, but still got it, the rest went perfect. plus the hook grip static holds definately weren't the most enjoyable time of the night.
lotsa work brutha. bands working out for ya?
yea, i love using them, definately a different twist to doing shoulders.Originally Posted by Beelzebub
SSB Box Squats 1" below parallel(12")
265 x 5 x 3
600 x 20
2 arm in between legs 25 x 2 x 15
1 arm outside legs, each arm 25 x 2 x 12
bw x 2 x 5(variations)
Crazy Scissor Ab Machine
80 x 2 x 20
Seated Calf Raise
140 x 12
145 x 12
Red Band x 25
light cardio 20 min
alright day today, let my air out on my last rep of my last set and got stuck on the box, i ended up getting back up by myself after taking a little siesta but it wasnt pretty at all. weight on the box squats arent reallyi moving and my legs are starting to feel beat up, might take next time off or deload, not sure which to do.
Did you end up building your own or buying from elite?Originally Posted by Beelzebub
haven't had a need for it yet. i'm still terrified of flat barbell. so for now, i'm killing everything else til i get some confidence back.