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Lets see what this muscle can do..

Belt squats
5 plates + 25lbs on each side for 5x3

Marching db lunges
75lb dbs for 6x3

Unilateral leg press
2 plates on each side for 3x5

Stretched
Elbow


Possibly the most ive ever done on the belt squats and i typically dont hold onto the bars but...they do make a difference. Why?!
 
Bench
275lbs for...jesus, 5x5 (75 sec?; lastvset had 4)

Close bench
225lbs for 6, 5, 5, 5, 3 (75 sec)

Staggered bent over row
185lbs for 5x8 (1 min)

Stretched
Thera cane


Ran out of time! God dammit, i had high hopes today. Thought i was supposed to go heavy but no, 290 was my last bench day.
 
Conventional deads
Maxed out or stopped at 345lbs.

Sumo deads
275lbs for 3x3 (1 min)

Romanian deads
275lbs for 3x5 (1 min)

Theracane
Bands


Can i tell you how much i sweat when i deadlift? Im that nervous. That said, 345lbs didnt feel that hard.
 
Dead Snatches
24kg KB for 3x3 (1 min)

Kettlebell jump squats
12kg KB for 5x3 (45 sec RI)

Clean n Press
24kg KB for 2x3
Jump Squats
12kg KB for 2x3
~ss~
Snatch
24kb KB for 2x3
Clean n Press
24kb KB for 2x3 (1 min)

Goblet Squat
32kg KB for 3x3
~ss~
Jump Squats
12kg KB for 3x3

Elbow
Stretched


All explosiveness today. Gonna try this for other workouts, but what the fuck for pull?
 
Floor press
95lb db for 3 reps

Clap pushups for 6 reps

Kettlebell swing into rows
20kg kb for 3 reps

Pendlay rows
20kg kbs for 6 reps
(45 sec; 2 sets)

Floor press
95lb db for 3 reps
Kettlebell 'punch'
12kg for 5 reps
Floor press again, punch again
2 sets, 30 sec ri

Db row
95lb db for 3 reps
Pendlay rows
20kg kbs for 5 reps
Db row again, pendlay again
2 sets, 30 sec ri

Elbow


Gooooood damn! Want some explosive shit? Well there it is!
 
Dead Snatches
28kg KB for 3 reps
KB Swing
28kg KB for 3 reps
KB Snatch
20kg KB for 3 reps
x2 with 12kg Single Legged RDLs in between

Dead Snatch
24kg KB for 3 reps
Snatch
24kg KB for 3 reps
KB Swing
24kg KB for 3 reps
x2, 20lb DB Curls for 5 reps each

Romanian KB Deads
32kg KB for 6 reps
KB Ground Based Squats
32kg KB for 6 reps
KB Swing
32kg KB for 6 reps
x2, 20lb DB OH Press
 
Standing oh bb press, cleaned into position
155lbs for 5x3 (~1 min)

Standing oh db press
60lb dbs for 5x5 (30-45 sec)

Weighted staggered chins
70lbs for 8x3 (30 sec)

Elbow

Didnt stretch!
Ya know, its times like these that prove that i have an excellent working body. Im fasting after drinking and sleeping horribly. Yet....i was a ferrari today.
 
Tbar rows
4 plates for 4x6 (45 sec)

Pendlay rows
185lbs for 5x5 (45 sec)

Bench
245lbs for 8x3 (30 sec)

Elbow

No time to stretch? Oh cmon... fucking Ozark.

Training like a Ferrari and did some..pendlays? Honestly, when it comes to doing explosive stuff lately, these were fun.
 
Weighted staggered chins
45lbs for 3x5 (30+ sec)

Push press
115lbs for 5x5 (30sec)

Weighted chins
25lbs for 5x5 (30sec )

Stretched

Out of time again, but god damn good workout. Ferrari bitch.

I really tried to do a supinated grip for my chins but this elbow or whatever is killing me. Perhaps when i last rehabed it for tennis elbow is healed wrong.
 
Squats
275lbs for 5x5 (60-75 sec)

Belt squats
3 plates on each side for 5x5 (30 sec)

Goblet db squats
85lb db for 4x6 (30 sec)

Sauna


Horrible weekends always bring bright workouts. As stiff as my back sides are, 275lbs was cake. The rests may had been mostly 60 sec. The belt squats were low but i made them explosive.
 
Rack deads
405lbs! for 3x3

Sumo deads
275lbs for 3x5

Romanian deads
225lbs for 5x5 (30-45 sec)

Stretched


405! Albeit racks but ive not touched this in years. Perhaps this intermittent fasting shit is allllright. Did this on an empty stomach too.
 
Push press
135lbs for 8x3 (30-45 sec)

Standing oh bb press
135lbs for 5x5 (45 sec )

Chins
BW for 6x5 (30 sec)

Curls/elbow

Stretched


Push pressing the same weight id use on the next workout, eh?
Chins were supinated...or they tried to be. Elbows didnt like it, so we went staggered.
 
Belt squats
4 plates + 25lbs for 4x6 (1 min)

Jump squats
35lb db for 8x3 (30 sec)

Elbow n abs

Sorta stretched


This knee pain has got me worried. Doesnt hurt more or less when i do heavy or no weight. Just whenever it wants to hurt.
 
Weighted wide pullups
45lbs fir 8x3 (30 sec)

Weighted chins
25lbs for 5x5 (30 sec)

Standing oh bb press
135lbs for...3x8 (30 sec to full recovery)

Elbow
No stretches!


Today was more of a purge of toxins. Too dizzy, weak, screwed.
 
Squats
275lbs for 8x3 (30-45 sec)

Marching DB Lunges
70lb DBs for 8x3 (30-75 sec)

Goblet DB Squats
60lb DB for 5x8 (30 sec)

Cycle for 20 min

stretched


I did the squats in a wider than usual stance to see if it helped my knee. It....did not. Whole day today I felt a stiffness in my knee and lower back, but it never got worse. So...good day.
 
Bench
275lbs for 3,3,3,3,3,3,2,3 (30-45 sec;last one got full rest which was maybe 75 sec)

Flat db press
95lb dbs for 5x5
~ss~
Clap pushups
5x3 (30 sec)

Neutral cable rows
135lbs for 5x8 (20-30 sec)

Elbow rehabs
Stretched


I failed on the 275? THE 275?!?!?!? Ugg. Couple more sec and i got the 3.
Flat was easy..at first. Same with claps. Those slowed down to a crawl toward the end.
Partnered with a PT about my right bicep. Gonna focus on eccentric, more now research focuses on tempo on that AND concentric. Left arm is always gonna be sore. Im also doing flex bar stuff for my right epicondylitis.
 
Flat DB Press
110lb DBs for 5x5 (1 min)

Clap Pushups
5x3
~ss~
Flat DB Press
85lb DBs for 5x3 (30 sec RI)

Pendlay Rows
225lbs for 5x3
185lbs for 5x3 (30-60 sec RI)

Elbow
Bands
Theracane

Kettlebells later on


Glad to be back. Those pendlays were...too heavy. Had to go back down.
 
AKIRA said:
Flat DB Press
110lb DBs for 5x5 (1 min)

Clap Pushups
5x3
~ss~
Flat DB Press
85lb DBs for 5x3 (30 sec RI)

Pendlay Rows
225lbs for 5x3
185lbs for 5x3 (30-60 sec RI)

Elbow
Bands
Theracane

Kettlebells later on


Glad to be back. Those pendlays were...too heavy. Had to go back down.
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Belt squats
3 plates + 25lbs on each side for 8x3 (30 sec)

Jump squats
25lb db for 3x3
~ss~
Db reverse lunges
25lb dbs for 3x5 (30 sec)

Some rehab clam shells
Theracane
Bands


Why the fuck is my back sore?! The pendlays? Its gotta be...
Anyway, doc says i may have patellafemoral syndrome. Thats why im doing reverse lunges and clams.
 
Push press
145lbs for 8x3 (30-60 sec)

Standing oh bb press
135lbs for 5x5 (45 sec)

Weighted neutral chins
25lbs for 10x3 (20-45 sec)

Curls for elbow

Theracane
Stretched


Heavier lifts and tried to do some beutral chins and the damn elbow still hurt.

Shit was kinda heavy for the presses.
 
Sumo deads
225lbs for 5x3 (30 sec)

Trap bar deads
225lbs for 5x5
~ss~
Kb swings
24kg for 5x5 (30-60 sec)

Today was more of a purge day. I could not stop fucking sweating, but hot damn, mission accomplished. Today was a day that after i left, i felt much better. Typically i dont have those endorphin rush, but thank god it came today.

Bad dreams about my dead mother.
 
Pendlay rows
205lbs for 8x3 (30 sec)

T bars
4 plates for 5x5 (30 sec)

Flat db press
95lb dbs for 5x5 (30 sec)

Elbow


What the fuck, why cant i get a lil extra time?!

Pendlays were much better. Still a challenge and stiff from yesterdays workout, but because if the volume being reduced, no loss of range of motion.
Flat may had been heavier but i wanted to make sure i could do it under the 30 sec rests.
 
Jammers
1 plate + 35lbs on each side for 5x5
~ss~
Goblet squats
80lb db for 5x3 (45 sec)

Jammers
1 plate + 25lbs for 5x3
~ss~
Goblet kb squats
2 20kg kbs fir 5x5

Ferrari right? Time to go.

Elbow
Stretched


Wanted nothing but explosive shit. This is what fucked up my elbow last time and as i sit here, i feel fine.

Wanted to do a seated cycle hiit but we only have 2 cycles i prefer and they were unavailable. So..short day.
 
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