I absolutely hate pulling for reps.
Paused 3 board Comp Grip
275 x 2 x 5
Paused 4 Board Comp Grip
305 x 0
295 x 1
225 x 5
i had to cut it short today. the left side of my arm/tricep about 2" above my elbow was killing me today. i couldnt press anything heavy. i dropped down to 225 just so i could finish the workout but started getting shooting pains down my arm. in fact it was so bad when i was all said and done my fingers were twitching and i couldnt even wrap my wrist wraps up. couldnt hold onto anything with my left arm. i tweaked it on monday doing squats when i was getting under the bar and it just hasnt been right ever since. and i was looking forward to todays workout too.
Squats w/ belt and medium wrap
325 x 3
325 x 2
325 x 3
Pause Squats raw no belt or wraps
225 x 3
225 x 5
2 x 5 partials since now i have to do them a lot harder way
Crazy Scissor Ab Machine
100 x 2 x 8
#2 x 25
very interesting day today. walked in ready to drop weight and work strictly on form. so i decided to squat on the little platform we have and boy was that interesting, basically it was the first time i havent squatted in a rack in a very long time. the platform is set up like how the usapl does squats, basically to give it a visual i was squatting where i'm pulling a dead in my avatar.. my confidence was shot and i was all over the place, not having that cage around you made me think i was going to fall over. that's why the rep scheme on the squats is the way it is. i also decided to give my arm a break and do ghrs today instead of my normal kettlebell swings.
2 x 5 assisted
#3 band x 2 x 15
40 x 7
40 x 6
didnt bench today, letting my arm heal up some more for saturday. so i just did some posterior and ab stuff. the ghrs will be coming along a lot faster than i thought.
Can you tell me what GHRs are and do you have anything explaining these kettle swings?
here are the ghrsOriginally Posted by peterson24
and here are some variations
and i dont have any videos of kettlebell swings but basically they are like front raises but you are swinging the weight, the in between legs is in a sumo stance with the kbs in between your legs and when you hit the top(eye level) you are snapping your hips forward and squeezing the cheeks. the same for outsdie of legs but you are in a deadlift stance(i use a very narrow stance, feet are ~6" apart). i'll try to get some videos next week of them
I have never seen them done but they look good. thanks for the info.
the ghrs? they are a KILLER for the posterior, big time pullers love emOriginally Posted by peterson24
100 x 12
Wide Grip Face Pulls
140 x 20
Wide Grip Low Cable Rows
140 x 20
65 x 2 x 8
25 x 2 x 10
Shirt work done w/ a 2ply RageX
2Board - 315 x 1
1 Board - 315 x 1
335 x 1
355 x 1 about an inch from touching
365 x miss, dumped it forward
365 x 1
385 x 1 about 1/2" from touching
385 x 1 about an inch from touching
225 x 5
315 x 5
385 x 5 or 6
first of all i'd like to give a HUGE thank you to joel aka cubanbull for all your help today and hooking me up with that stuff, plus i'd like to give another HUGE thank you to joe aka jcp2 for all your help today, plus thank you to the great lazarrito for your help and greg the egg for all your help too. THANK YOU GUYS!!! today was a lot of fun and i learned a ton. first time i was ever in a shirt and it was definately an experience. when they say how hard it is to touch in a shirt they are not kidding, there was a ton of pressure at the bottom and i can only imagine what it's like when the big weight gets involved. i have to work on keeping my forearms straight up and down and tilting them forward and having the bar go so low. today was definately an experience and i cannot thank the north jersey chapter of teamsniffy enough. thanks a ton guys, we'll definately be back up sometime soon.
Sounds like you had alot of fun out there today.
i did man, i loved every second of it, i'm definately hooked nowOriginally Posted by Poobah
1 Arm Kettlebell Snatches
35 x 2 x 5
215 x ~50yards up my steep driveway forward
215 x ~50yards up my steep driveway backward
had the day off today so i decided to be productive. made a band attachment setup(copyed from the guys up in north jersey) so i dont have to drag the 160lb dbs over anymore. plus i decided to bring bertha out for the first time this year. she was lonely and it was nice, so i figured i'd pay some attention to her. now my legs are on fire and tingling like non other. thanks bertha
Paused 2 Board w/ middle of palm on rings
Paused Floor Presses w/ fat bar and middle of palm on rings
Standing Military Presses w/ middle of palm on rings
Low Cable Fly Thingies
Deads w/ briefs(inzer max dl suit with straps down) and loose belt
365x3 had to take a min breather almost visited blackout city switched to over/underx2
Sumo w/ straps up and loose belt
Standing Cable Abs
Chest Supported Rows
Wide Grip Face Pulls
first time pulling in briefs today and let me tell you, i have a much greater respect for guys who pull in full gear. getting down to that bar is not fun, and i was only in single ply. breathing is not an option, especially when pulling for reps. then after i was done with that i decided to pull sumo for the first time ever. form was sloppy but the weight went up a lot easier when i was in a conventional stance.
Attempted Shirt Work
315 off 4 board x 3 barely touching
315 off 2 board x not even close
3Board Comp Grip
4Board Comp Grip
Mowing the lawnx20min
well attempted shirt work today and it was a disaster. neck kept choking me, couldnt get the weight even close to the 2 board, was just bad, so i ditched it and went for top end raw work.
Curious on the DL suit..
Other then it being tight as hell, hard to breath, and hard to get down. how much of a weight jump are you able to make in it?
i honestly have no idea, 365x5 is easy for me suit or no suit, i'm working back up lightly, but i do know the weight flew upOriginally Posted by Poobah
Squats w/ belt
Pause Squats raw no belt
Kettlebell Swings(about a min or 2 break in between sets, just enough to catch my breath)
2 arm in between legs, bent at the waist(i highly recommend these, they hit my hamstrings and lower back like crazy)
35each handx6 wait 30sec x6
2 arm outside legs
35each handx5 wait 30 x5 wait 30 x5
1 arm snatches(right to left no break in between switching hands)
Believe it or not this workout took me 2 hours before the cardio. i dropped the weight on squats because i'm really trying to work on sitting back a lot more. i have a problem with my shins going forward when i'm in the whole. also i tried something new on teh kettlebells today, the bent at waist was very nice going to keep that in and went through them all at a fast pace, the cardio i got from them was crazy, almost puked 2xs.
by shins moving forward in the hole, do you mean shins moving at all? my shins never go over my toes or anything, but move slightly forward no matter how far i sit back.