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- Thread starter CowPimp
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I think I'm going to have nightmares about that guy tonight, haha.
A1 Squat
135x5
205x3
245x12
255x10,8,5 - 35
A2 Wall Slides
B1 BB Bulgarian Squat
125x12,10,8,5 - 35
B2 Cable External Rotations
C Machine Calf Raise
180x10,10,9,6 - 35
Had to cut the weight workout a tad short because I had softball class right after. No biggie; I got the important stuff done. Squats felt pretty solid, and I went a hair too light on the first set. The Bulgarian squats are such a fucking bear. They suck the crap out of a gorilla's asshole after he's been eating Chinese food for two weeks straight. My legs were destroyed after this. I had a couple moment where my knee just buckled going down the stairs. Then I finished my shake, ate a meal, and had softball class 20 minutes later. I'm tired, lol.
A1 Squat
135x5
205x3
245x12
255x10,8,5 - 35
A2 Wall Slides
B1 BB Bulgarian Squat
125x12,10,8,5 - 35
B2 Cable External Rotations
C Machine Calf Raise
180x10,10,9,6 - 35
Had to cut the weight workout a tad short because I had softball class right after. No biggie; I got the important stuff done. Squats felt pretty solid, and I went a hair too light on the first set. The Bulgarian squats are such a fucking bear. They suck the crap out of a gorilla's asshole after he's been eating Chinese food for two weeks straight. My legs were destroyed after this. I had a couple moment where my knee just buckled going down the stairs. Then I finished my shake, ate a meal, and had softball class 20 minutes later. I'm tired, lol.
A1 Military Press
95x5
145x9,7,5,5,4 - 30
A2 Pullups
BWx5
+10x10,9,8,7 - 34
A3 Ankle Mobility
B1 Dips
+80x10,10,8,6,1 - 35
B2 Hammer Strength Pulldowns
250x6 (Oops, too heavy)
215x10,9,8 - 33
B3 Hip Pendulums
C1 VBar Pushdown
+9x11,8 - 19
C2 Cable Curls
#11.5x10 - 10
Note: Stopped again because of my elbow flexor issue.
C3 Quadruped Squats
A1 Single Arm Hang Snatch
30x5
50x3
70x10,10,6,6 - 32
A2 Wall Slides
B1 Good Mornings
255x12
265x10,9,5 - 35
B2 Supine No Money
C1 Seated Calf Raise
140x12,12,11 - 35
C2 Reverse Chop
#75x12,12,11 - 35
Good couple of workouts. You can tell I have more fast twitch fibers in my pressing muscles, because they always fatigue much faster than everything else. Elbow flexors still bugging me, but they are feeling better, and I think replacing the cleans helped. Dropping the weight from my shoulders back down was just too hard on it. Good mornings felt solid too. Next time I'll stick to shorter sets with the hang snatches. 10 reps is just stupid with those, and I know better.
95x5
145x9,7,5,5,4 - 30
A2 Pullups
BWx5
+10x10,9,8,7 - 34
A3 Ankle Mobility
B1 Dips
+80x10,10,8,6,1 - 35
B2 Hammer Strength Pulldowns
250x6 (Oops, too heavy)
215x10,9,8 - 33
B3 Hip Pendulums
C1 VBar Pushdown
+9x11,8 - 19
C2 Cable Curls
#11.5x10 - 10
Note: Stopped again because of my elbow flexor issue.
C3 Quadruped Squats
A1 Single Arm Hang Snatch
30x5
50x3
70x10,10,6,6 - 32
A2 Wall Slides
B1 Good Mornings
255x12
265x10,9,5 - 35
B2 Supine No Money
C1 Seated Calf Raise
140x12,12,11 - 35
C2 Reverse Chop
#75x12,12,11 - 35
Good couple of workouts. You can tell I have more fast twitch fibers in my pressing muscles, because they always fatigue much faster than everything else. Elbow flexors still bugging me, but they are feeling better, and I think replacing the cleans helped. Dropping the weight from my shoulders back down was just too hard on it. Good mornings felt solid too. Next time I'll stick to shorter sets with the hang snatches. 10 reps is just stupid with those, and I know better.
A1 Bench Press
135x5
225x3
280x2,2,2,3,1 - 10 - PR
A2 Bent Row
135x5
225x3
275x3,2,2,2,1 - 10 - PR
A3 Dorsiflexed Mobility
B1 Dumbbell Incline Press
95sx6,5,5,4,3 - 23 - PR?
B2 Hammer Strength High Row
330x6,6,6,5,2 - 25 - PR
B3 Hip Pendulums
So overall this workout was good. For some reason it took me some time to get into it. It's strange I didn't get a triple until the 4th set on bench, but I just felt out of the groove and slow at first. It all came together though. Super psyched about that. Pretty sure everything I did was a PR today. I'm not totally sure about the incline dumbbell presses, but 6 wasn't the max I could've done either, so either way I was capable of a PR there if nothing else.
Also, I swear that my body is recompositioning some. Maybe it's psychological because I'm seeing strength gains, but my weight is sitting right around 203, but I think I look leaner than a few weeks.ago. Anyway, if I don't see any difference in weight by Friday I might be increasing my calories another few hundred. It's getting hard to eat all this food, lol.
135x5
225x3
280x2,2,2,3,1 - 10 - PR
A2 Bent Row
135x5
225x3
275x3,2,2,2,1 - 10 - PR
A3 Dorsiflexed Mobility
B1 Dumbbell Incline Press
95sx6,5,5,4,3 - 23 - PR?
B2 Hammer Strength High Row
330x6,6,6,5,2 - 25 - PR
B3 Hip Pendulums
So overall this workout was good. For some reason it took me some time to get into it. It's strange I didn't get a triple until the 4th set on bench, but I just felt out of the groove and slow at first. It all came together though. Super psyched about that. Pretty sure everything I did was a PR today. I'm not totally sure about the incline dumbbell presses, but 6 wasn't the max I could've done either, so either way I was capable of a PR there if nothing else.
Also, I swear that my body is recompositioning some. Maybe it's psychological because I'm seeing strength gains, but my weight is sitting right around 203, but I think I look leaner than a few weeks.ago. Anyway, if I don't see any difference in weight by Friday I might be increasing my calories another few hundred. It's getting hard to eat all this food, lol.
A1 Squat
135x5
225x3
275x1
305x1
335x3,2,2,2,1 - 10 - PR
A2 Wall Slides
B1 Barbell Bulgarian Squat
185x6,6,6,5,2 - 25 - PR
B2 Cable External Rotations
C Machine Calf Raise
210x8,7,7,6 - 28
Pretty solid all in all. The squats didn't feel as tight as when I used 325 last week, but I guess I can't complain. PRs are good no matter what.
A1 Military Press
95x5
135x3
165x1
180x3,2,2,2,1 - 10 - PR
A2 Pullups
BWx5
35x1
+70x3,3,2,2 - 10 - PR?
A3 Ankle Mobilization
B1 Dips
+135x4,4,3,3,3 - 17
B2 Hammer Strength Pulldowns
260x6,6,5,5,3 - 25
B3 Hip Pendulums
C1 VBar Pushdown
#11x5,5,5,4,4 - 23
C2 Cable Curl
#13.5x6,6,6,5,3 - 26
C3 Quadruped Squat
Good workout. The overhead pressing felt pretty on point, and a PR too, yay. Next heavy workout I get to use 185, so that's a nice milestone to attempt a triple with. Dips have been stronger, but that was when they were first in the workout, so they were fine for their placement in the exercise order. Antecubital pain was lesser today. Arm work hardly bothered it. Pullups maybe have bugged it a bit more actually, but not too badly.
135x5
225x3
275x1
305x1
335x3,2,2,2,1 - 10 - PR
A2 Wall Slides
B1 Barbell Bulgarian Squat
185x6,6,6,5,2 - 25 - PR
B2 Cable External Rotations
C Machine Calf Raise
210x8,7,7,6 - 28
Pretty solid all in all. The squats didn't feel as tight as when I used 325 last week, but I guess I can't complain. PRs are good no matter what.
A1 Military Press
95x5
135x3
165x1
180x3,2,2,2,1 - 10 - PR
A2 Pullups
BWx5
35x1
+70x3,3,2,2 - 10 - PR?
A3 Ankle Mobilization
B1 Dips
+135x4,4,3,3,3 - 17
B2 Hammer Strength Pulldowns
260x6,6,5,5,3 - 25
B3 Hip Pendulums
C1 VBar Pushdown
#11x5,5,5,4,4 - 23
C2 Cable Curl
#13.5x6,6,6,5,3 - 26
C3 Quadruped Squat
Good workout. The overhead pressing felt pretty on point, and a PR too, yay. Next heavy workout I get to use 185, so that's a nice milestone to attempt a triple with. Dips have been stronger, but that was when they were first in the workout, so they were fine for their placement in the exercise order. Antecubital pain was lesser today. Arm work hardly bothered it. Pullups maybe have bugged it a bit more actually, but not too badly.
A1 Single Arm Dumbbell Hang Snatch
40x5
60x3
80x1
90x2,2,2,2 - 8
A2 Wall Slides
B1 Good Morning
305x6,6,5,5,3 - 25
B2 Supine No Money
C1 Seated Calf Raise
170x7,6,6,6 - 25
C2 Reverse Cable Chop
#9.5x7,6,6,6 - 25
Pretty solid workout. Snatches felt quick overall. I started using Prilipen's table to determine my loading parameters for the snatches. Another little tweak I'm implementing since this is dynamic/maximal effort type work and not repeated effort type loading like most of the rest of the exercises. Good mornings were solid. I'll use 3 plates next time. It might've been a PR actually, but I don't really remember. Calf raises continue to get easier, though who knows if my calves are really growing. It's hard to asses through my goggles of dysmorphia, haha.
40x5
60x3
80x1
90x2,2,2,2 - 8
A2 Wall Slides
B1 Good Morning
305x6,6,5,5,3 - 25
B2 Supine No Money
C1 Seated Calf Raise
170x7,6,6,6 - 25
C2 Reverse Cable Chop
#9.5x7,6,6,6 - 25
Pretty solid workout. Snatches felt quick overall. I started using Prilipen's table to determine my loading parameters for the snatches. Another little tweak I'm implementing since this is dynamic/maximal effort type work and not repeated effort type loading like most of the rest of the exercises. Good mornings were solid. I'll use 3 plates next time. It might've been a PR actually, but I don't really remember. Calf raises continue to get easier, though who knows if my calves are really growing. It's hard to asses through my goggles of dysmorphia, haha.
You are turning into quite "the beast" 
You are turning into quite "the beast"
Thank you good sir. I'm doing my best!
A1 Bench Press
135x5
185x3
225x1
255x6,5,5,4,3,2 - 25
A2 Bent Row
135x5
185x3
225x1
245x6,6,5,5,3 - 25
A3 Dorsiflexed Mobility
B1 DB Incline Press
90sx7,7,6,5,5 - 30
B2 Hammer Strength High Row
310x8,7,7,6,5 - 33
B3 Hip Pendulums
C1 EZ Skulls
100x8
110x6,6,5 - 25
C2 Cable Curls
#13x8,8,7,7 - 30
Everything pretty solid here. Really, most everything there is a PR too, but since I'm using undulating periodization it's just a PR at different rep ranges. I'll only tack those on for heavy days, heh. Also, I'm just going to use cable curls both days. It seems to be the least bothersome form of elbow flexion for me, so I'll stick with that for now.
Well I did all the in between workouts here, but I was too lazy to post them. Every time I get on a computer lately it's to finish up one of my last couple papers that I have to write or applying for jobs, which I have been doing some recently. Anyway, back to the same workout that I posted last time, but this time the heavy version.
A1 Bench Press
135x5
185x3
225x3
265x1
285x2,3,2,2,1 - 10 - PR
A2 Bent Rows
135x5
185x3
225x3
255x1
280x2,3,2,2,1 - 10 - PR
A3 Dorsiflexed Mobility
B1 Dumbbell Incline Press
95sx6,6,5,5,3 - 25
B2 Hammer Strength High Rows
340x6,6,5,5,3 - 25
B3 Hip Pendulums
C1 EZ Skullcrushers
120x5,4,4,3,3 - 19
C2 Cable Curls
#14x6,6,5,5,3 - 25
C3 Quadruped Squats
I noted the PRs on the important moves. Twas a good workout. Once again it took a set for me to get fired up enough to break that record. Hellz yeah.
A1 Bench Press
135x5
185x3
225x3
265x1
285x2,3,2,2,1 - 10 - PR
A2 Bent Rows
135x5
185x3
225x3
255x1
280x2,3,2,2,1 - 10 - PR
A3 Dorsiflexed Mobility
B1 Dumbbell Incline Press
95sx6,6,5,5,3 - 25
B2 Hammer Strength High Rows
340x6,6,5,5,3 - 25
B3 Hip Pendulums
C1 EZ Skullcrushers
120x5,4,4,3,3 - 19
C2 Cable Curls
#14x6,6,5,5,3 - 25
C3 Quadruped Squats
I noted the PRs on the important moves. Twas a good workout. Once again it took a set for me to get fired up enough to break that record. Hellz yeah.
Thanks dude. I feel like I'm kicking ass and taking names lately.
A1 Squat
45x8
135x5
225x3
275x1
315x1
345x3,2,2,2,1 - 10 - PR
A2 Wall Slides
B1 Barbell Bulgarian Squat
195x6,6,6,5,2 - 25 - PR
B2 Cable External Rotations
C Machine Calf Raise
210x9,8,8,8 - 33
Fuck yeah. Raped the squats today. That first set felt pretty solid, and so did the next double. The last couple there was some slow down, but it felt like my form stayed pretty solid. My best squat ever was 365 PL style. This was Olympic style, and I wouldn't doubt if I could hit nearly 400 right now.
Bulgarian squats rocked too. Next heavy workout I'll try over 200 for the first time ever. Had to cut out one exercise because I was a little short on time.
A1 Military Press
95x5
135x3
170x1
185x2,2,1,1 - 6
A2 Pullups
BWx5
+45x1
+80x3,2,2,1 - 8
A3 Ankle Mobility
B1 Dips
+135x4,4,3,4,3,2 - 20
B2 Hammer Strength Pulldowns
270x5,5,4,4,4 - 22
B3 Hip Pendulums
The first workout I've had in a while that wasn't that great. I feel kind of tired today. I had a few things interrupt my sleep (Out of my control) last night so I was a little lethargic going into this. Also, it's probably just getting to that point where it's going to be hard to keep pumping up my numbers like crazy. We'll see how the next heavy week goes. I didn't really regress, but didn't really progress either. Also, because I was feeling tired, I just skipped the arm work. Got the important shit in though.
95x5
135x3
170x1
185x2,2,1,1 - 6
A2 Pullups
BWx5
+45x1
+80x3,2,2,1 - 8
A3 Ankle Mobility
B1 Dips
+135x4,4,3,4,3,2 - 20
B2 Hammer Strength Pulldowns
270x5,5,4,4,4 - 22
B3 Hip Pendulums
The first workout I've had in a while that wasn't that great. I feel kind of tired today. I had a few things interrupt my sleep (Out of my control) last night so I was a little lethargic going into this. Also, it's probably just getting to that point where it's going to be hard to keep pumping up my numbers like crazy. We'll see how the next heavy week goes. I didn't really regress, but didn't really progress either. Also, because I was feeling tired, I just skipped the arm work. Got the important shit in though.
A1 Single Arm Dumbbell Snatch
45x5
65x3
85x1
95x2,2,1,1 - 6
A2 Wall Slides
B1 Good Mornings
315x6,6,5,5,3 - 25
B2 Supine No Money
C1 Seated Calf Raise
180x6,5,5,4 - 20
C2 Reverse Cable Chop
#10x6,6,6,6 - 24
Solid workout really. I could've done more on the snatches, but I was really trying to keep all of them looking snappy. Next time I'll keep the weight there and just up the volume a bit.
45x5
65x3
85x1
95x2,2,1,1 - 6
A2 Wall Slides
B1 Good Mornings
315x6,6,5,5,3 - 25
B2 Supine No Money
C1 Seated Calf Raise
180x6,5,5,4 - 20
C2 Reverse Cable Chop
#10x6,6,6,6 - 24
Solid workout really. I could've done more on the snatches, but I was really trying to keep all of them looking snappy. Next time I'll keep the weight there and just up the volume a bit.
