Killed some T-Bars today, decided not to deadlift due to some tightness in my legs and just didn't feel ready. This is the strongest session of T-Bar rowing i have done!!
Squats @ 225 BW
Flat Sole: 265 x 3 sets of 5 reps - aiming for 270-275 next session for 3 sets of 5
Elevated Heel: 225 x 3, 205 x 3 sets of 3 Paused, 135 x 10 reps, bucket to half way, 215 x 3 x 3 paused for next
Glute Ham Raise w/bend at waist: 8,7,7. Aiming for 3 sets of 8 next time
Bench, BW...
Deadlift Day 2/13/14 BW @ 224Lbs
Deadlift: 365 x 5, had some pain in hip after so didn't get a 2nd set Speed on warmups and grip were EXCELLENT. 315 moved FAST man with a double overhand grip!
T-Bar Row: 3p10 x 8,8,8. Adding 5lbs next session and aiming for 3 sets of 6
Chins: BW x 10,10,9...
2/11/14
Squats With Heel: 255 x 3 sets of 5 reps, 185 x 3 sets of 8 reps (from now on i am using elevated heel for my sets of 8 to build my quads and strength from the bottom, i am way stronger flat shoed and i want to get everything i can out of it)
Romanian Deads: 135 x 3 sets of 8
2/12/14...
^^Another big reason i think my bench dropped was training with that guy, we benched 3 days in a row.... So i think i should bounce back pretty nice. A little bummed out but i'll get it back!
It is a stack in one pill, no problem man yeah it's pretty good i probably am using it a little out of context since i'm aiming more for strength/size but it's still working really good!
Agree 100% man i have not seen this good of progress from anything else, i love the basics so much now i...
Ok guys sorry for the lack of updates, i started training with a powerlifter in my area and we are doing some stuff i have never done. We squat every day up to a single that is 5lbs heavier than the day before with a safety squat bar. this is some crazy stuff. We also do a vertical leg press...
Hit this PR today it was really fought for, definitely didn't feel as quick as i normally did on warm ups. I decided i would go for it and i got it! Longest set of my damn life though, it's my secret shhhhhh that's how i build my core up just standing there forever with the weight definitely has...
Well today was a rest day and it is definitely needed, might shuffle my rest day to after deadlift day and structure my training rotation as follows:
Day 1: Squat pyramid up to a target set of 3-5 reps, this has been working very well to my squat. 1 set of 2 rep vertical jump after warm up
Day...
First day using over/under grip for deadlift, i am right at where i was back when i was 250lbs and deadlifted 415 x 5 touch and go with straps. I could probably hit 405 for 1 so i am right in the same territory. Grip felt really good i am aiming for 365-375 x 3-5 next session :) BW @ 221Lbs
Was supposed to do incline but i felt like i could kill flat bench again. Ended up hitting a **** ton of PR's i guess i should just focus on the movement i want to improve on!
Flat Bench Top sets: 205 x 5, 210 x 2, 195 x 5, 185 x 8 ALL PR'S (besides 195) CHRISTMAS DAY IN THE GYM! LOL
Joints...
Did Weighted Chins, T-Bar Rows and Barbell Shrugs today
Weighted Chins: +15 x 6, +20 x 6, +25 x 5, +30 x 5. +20-30 are PR's never been this strong on chins, on my bw warm up i was pulling the bar below my chest!
Heavy T-Bar Row: 3p x 5, 4p x 5(smaller rom but controlled) 3p25 x 5, 3p x 5
Barbell...
Wasn't feeling absolutely 100% but i still hit 275 x 3, then a set of 2. considering how i felt this went really good. Not going to be deadlifting heavy on the same day as squatting heavy anymore. Did some practice pulls with 135 after this too, bodyweight is 217 :) almost done with this cycle.
Hit 195 x 5 and 200 x 4 on bench today!! Both are PR's, i should have saved myself for 200 x 5 i would of gotten it.. Did 2 sets of slow dips then called it a day!
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