A 31 rep set of front squats? WTF is wrong with you? Do you like agony that much? Haha!
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Fu Fu's l337 journal
- Thread starter fufu
- Start date
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
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- 83
- Age
- 39
lol, I call that "my cardio".
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift -
5x5 335 lbs
RDL -
3x6 245 lbs
KB swing -
5x14 60 lbs
standard plank -
3x70 seconds
stretch
Excellent session. Deadlifts are still pretty light. I think next week I'll be getting back to the 3 rep sets. Not this current phase, but the next, I should be finally getting to the heavy pulls. I want to take things nice and slow as doing so has been paying dividends on my form.
warm up
deadlift -
5x5 335 lbs
RDL -
3x6 245 lbs
KB swing -
5x14 60 lbs
standard plank -
3x70 seconds
stretch
Excellent session. Deadlifts are still pretty light. I think next week I'll be getting back to the 3 rep sets. Not this current phase, but the next, I should be finally getting to the heavy pulls. I want to take things nice and slow as doing so has been paying dividends on my form.
jagbender
Registered
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
Turkish get up -
4x1 each side 80 lbs PR
chin ups -
8x7 BW (x3 neutral, x5 supinated)
push ups -
5x14 BW
stretch
Good shit. The TGU's felt really good. However, on the third rep on the left side, I lost my balanced on the first phase of the movement and I dumped the KB into horizontal adduction. It was scary, I felt like I could have really fucked up my shoulder. I felt a little crunch doing the slip up, but that is something I regularly feel. No pain, no weakness, and it doesn't feel sore at all right now. I considered stopping there, but I reassessed the situation and completed a couple more solid reps.
warm up
Turkish get up -
4x1 each side 80 lbs PR
chin ups -
8x7 BW (x3 neutral, x5 supinated)
push ups -
5x14 BW
stretch
Good shit. The TGU's felt really good. However, on the third rep on the left side, I lost my balanced on the first phase of the movement and I dumped the KB into horizontal adduction. It was scary, I felt like I could have really fucked up my shoulder. I felt a little crunch doing the slip up, but that is something I regularly feel. No pain, no weakness, and it doesn't feel sore at all right now. I considered stopping there, but I reassessed the situation and completed a couple more solid reps.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
foam roll
warm up
front squat -
6x3 241 lbs
DB Bulgarian squat -
3x6 each side x2 60 lbs
front squat -
1x30 121 lbs
No stretch today.
Good shit. The last 2 sets of heavy squats went very well, but the first sets were a bit off, but not too bad.
My legs are shot.
foam roll
warm up
front squat -
6x3 241 lbs
DB Bulgarian squat -
3x6 each side x2 60 lbs
front squat -
1x30 121 lbs
No stretch today.
Good shit. The last 2 sets of heavy squats went very well, but the first sets were a bit off, but not too bad.
My legs are shot.
jagbender
Registered
Nice squats
Sent from my ADR6400L using Tapatalk
Sent from my ADR6400L using Tapatalk
davegmb
Elite Member
So you have been doing the split squats for a while now, how have they helped with regular squats if any?
- Joined
- Nov 28, 2005
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- Reaction score
- 288
- Points
- 83
- Age
- 39
Definitely. My squats have been moving on up, but for several other reasons as well.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
flat DB bench press -
4x6 x2 90 lbs
weighted chin up -
4x5 +30 lbs (neutral x2, supinated x2)
unilateral KB OHP -
3x12 each side 50 lbs
unilateral DB row -
2x10 each side 110 lbs
stretch
First day back since being sick. I was just forced to take a couple extra days off after the weekend. I'm still a bit congested and foggy, but I definitely felt good enough to train today. Strength was there, but recovery between sets felt dulled.
warm up
flat DB bench press -
4x6 x2 90 lbs
weighted chin up -
4x5 +30 lbs (neutral x2, supinated x2)
unilateral KB OHP -
3x12 each side 50 lbs
unilateral DB row -
2x10 each side 110 lbs
stretch
First day back since being sick. I was just forced to take a couple extra days off after the weekend. I'm still a bit congested and foggy, but I definitely felt good enough to train today. Strength was there, but recovery between sets felt dulled.
jagbender
Registered
feeling better I see!
Takes time to recooperated
Takes time to recooperated
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
foam roll
warm up
deadlift -
5x3 345 lbs
RDL -
3x6 255 lbs
KB swing -
5x16 60 lbs
standard plank -
2x80 seconds
no time to stretch.
Felt like a zombie, but lifting went well. Deadlifts still feeling pretty light. I'm itching to move that heavier work, but I know that if I keep bumping things up slowly with solid and snappy form it'll be better in the long run.
foam roll
warm up
deadlift -
5x3 345 lbs
RDL -
3x6 255 lbs
KB swing -
5x16 60 lbs
standard plank -
2x80 seconds
no time to stretch.
Felt like a zombie, but lifting went well. Deadlifts still feeling pretty light. I'm itching to move that heavier work, but I know that if I keep bumping things up slowly with solid and snappy form it'll be better in the long run.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
foam roll
warm up
Turkish get up -
1x1 60, 70, 75, 80, 85 lbs PR
chin up -
5x8 BW (supinated grip)
push up -
4x16 BW
short stretch
That 85 lb TGU was a very proud lift for me. Form was on point. Next week I think I'll attempt to TGU my 92 lb KB at home. BW stuff is nothing too impressive. I've been putting weight on consistently for the past several weeks, so it is kind of hard to gauge BW strength progress.
foam roll
warm up
Turkish get up -
1x1 60, 70, 75, 80, 85 lbs PR
chin up -
5x8 BW (supinated grip)
push up -
4x16 BW
short stretch
That 85 lb TGU was a very proud lift for me. Form was on point. Next week I think I'll attempt to TGU my 92 lb KB at home. BW stuff is nothing too impressive. I've been putting weight on consistently for the past several weeks, so it is kind of hard to gauge BW strength progress.
Hell yeah on the Turkish getup. I throw those in on occasion still. Such a badass lift.
- Joined
- Nov 28, 2005
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- 19,276
- Reaction score
- 288
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- Age
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Mmm, yes. I really love them, such a fun movement to do once you get the groove of it.
I've never tried them with a barbell...that is just wacky lol. I have seen it done like that though. I really like using the KB to do them, allows you to really load up the weight.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
foam roll
warm up
front squat -
6x3 251 lbs
DB Bulgarian squat -
3x6 each side x2 65 lbs
front squat -
1x30 133 lbs
Holy shit. That was the ballsiest set of high rep squats I've done in a long time. All the way down, all the way up. I can barely walk down the stairs now. My legs are fried.
foam roll
warm up
front squat -
6x3 251 lbs
DB Bulgarian squat -
3x6 each side x2 65 lbs
front squat -
1x30 133 lbs
Holy shit. That was the ballsiest set of high rep squats I've done in a long time. All the way down, all the way up. I can barely walk down the stairs now. My legs are fried.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
foam roll
warm up
flat DB bench press -
4x6 w/ x2 95 lbs
weighted chin up -
2x5 +35 lbs (neutral grip)
2x4 +35 lbs (supinated grip)
KB OHP -
1x12 each side 55 lbs
1x11 each side 55 lbs
DB unilateral row -
3x8 each side 115 lbs
stretch
Done.
foam roll
warm up
flat DB bench press -
4x6 w/ x2 95 lbs
weighted chin up -
2x5 +35 lbs (neutral grip)
2x4 +35 lbs (supinated grip)
KB OHP -
1x12 each side 55 lbs
1x11 each side 55 lbs
DB unilateral row -
3x8 each side 115 lbs
stretch
Done.
What?!?!!! IM journals are getting ridiculous!
jagbender
Registered
your squat are going up a lot!
- Joined
- Nov 28, 2005
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- Reaction score
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- Age
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When in need of a religious experience in which you come face to face with the nature of your existence...just do a 30 rep squat.
thanks, I've been eating a lot and training heavy, so things are happening.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
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gracias senor, trying to get back to my former strength, and then surpass that.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
foam roll
warm up
deadlift -
5x3 355 lbs DOH grip still holding on
1x1 405 lbs used a mixed grip here, didn't want my grip messing with the groove, I think I could have done it DOH though.
RDL -
3x6 265 lbs
KB swing -
3x20 60 lbs
ultimate contraction planks -
5x20 seconds (really contracting every muscle as hard as possible for the duration of each set, a little trick from Pavel, teaching the body how to turn in rigidity for stability.)
short stretch
Wow. That 405 deadlift, for whatever reason, felt much easier than all the previous repping at 355 lbs. I haven't pulled 405 in a long time, maybe close to a year (granted I haven't been deadlifting much at all in that year). I felt like I had a lot more in me, plus I wasn't wearing a belt.
foam roll
warm up
deadlift -
5x3 355 lbs DOH grip still holding on
1x1 405 lbs used a mixed grip here, didn't want my grip messing with the groove, I think I could have done it DOH though.
RDL -
3x6 265 lbs
KB swing -
3x20 60 lbs
ultimate contraction planks -
5x20 seconds (really contracting every muscle as hard as possible for the duration of each set, a little trick from Pavel, teaching the body how to turn in rigidity for stability.)
short stretch
Wow. That 405 deadlift, for whatever reason, felt much easier than all the previous repping at 355 lbs. I haven't pulled 405 in a long time, maybe close to a year (granted I haven't been deadlifting much at all in that year). I felt like I had a lot more in me, plus I wasn't wearing a belt.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Wednesday's session -
foam roll
warm up
Turkish get up -
1x1 each side 35 lbs, 65 lbs, 65 lbs
1x1 right side 92 lbs PR
I had a couple brave attempts on the left side, but bailed on both, nearly killed myself. Hah! Very disappointed, I'm just glad I didn't seriously injure myself.
Several short sets of 92 lb swings.
Done.
Short little session. I am so pumped about the 92 lb TGU, but I am so disappointed I didn't manage to stick the left side. I was so fucking close. My left shoulder capsule is "loose" and sometimes the head of the humerus shifts around. When that happens, all muscle activity seems to shut off, and my arm will go limp. I felt like that was about to happen, and I didn't want to drop a 92 lb KB on my face or chest. The bail out was almost an injury in itself.
foam roll
warm up
Turkish get up -
1x1 each side 35 lbs, 65 lbs, 65 lbs
1x1 right side 92 lbs PR
I had a couple brave attempts on the left side, but bailed on both, nearly killed myself. Hah! Very disappointed, I'm just glad I didn't seriously injure myself.
Several short sets of 92 lb swings.
Done.
Short little session. I am so pumped about the 92 lb TGU, but I am so disappointed I didn't manage to stick the left side. I was so fucking close. My left shoulder capsule is "loose" and sometimes the head of the humerus shifts around. When that happens, all muscle activity seems to shut off, and my arm will go limp. I felt like that was about to happen, and I didn't want to drop a 92 lb KB on my face or chest. The bail out was almost an injury in itself.
