DE Upper
Speed BP: 135lbs + 100lbs chain for 10 sets of 3
Standing OHP: worked up to a top set of 175x3, strict
Chest Supported TBar Row: 3 sets
Incline DB Press: 3 sets
Pullups: 3 sets
Tate Presses/DB Hammer Curl/Side DB Lateral Circuit: 3 rounds
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
ME Lower
Deficit DL (on 35s): worked up to a top single @ 495 PR
Front SQ: worked up in triples to a top set of 205x3
Romanian DL: 3 sets
Leg Press: 3 sets
Rev. Hypers: 3 sets
Abs: 3 sets
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Modified ME Lower
Deads: 90% for a triple (460)
Cambered Bar GMs: 4 sets
Dimel Deads: 3 sets
Leg Press: 3 sets
Abs: 3 sets
First workout back from vacationing in Ireland. Main movement was tough, but completed. Body needs another day or two of regular hydration/food. Spent a week in Ireland drinking lots and lots and lots of Guinness and good foods. Back to normal now.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
REALLY like the Lower body training days! That's some work right there!
Glad you came back in one piece from ole Ireland =)
Ireland was a great time. And yeah, my lower body days have been primarily focused on my posterior chain (something I've avoided for too long). Now that I'm pounding out romanian deads, hypers, good mornings, etc., my dead and squat have been rising.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
ME Upper
Paused CloseGrip BP: worked up to a triple w/ 265, which is a 10lb gym PR
Standing OH Press: 3x8 w/ 135
Chest Supported T-Bar Row: 3 sets
Rolling DB Tricep Ext: 3 sets
DB Hammer Curl: 3 sets
Side DB Laterals: 3 sets
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Pure Focus Gym
Brick NJ
Modified ME Lower
Front SQ: worked up to a max triple w/ 275
Deficit Sumo Pulls: 4 sets of 5
Cambered Bar GMs: 4 sets of 6
Modified Glute-Ham Raise: 3 sets
Reverse Hypers: 3 sets
Abs: 3 sets
One of the things I've been doing differently has been replacing DE lower body days with a "modified max effort day". Instead of doing 10x2 or w/e with light weight, I do more of a ME day, focusing on reps in the area of 3-5, attempting to beat previous numbers. And then on the legit ME days, its more full-bore max singles. So far, its been working well.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
DE Upper
Speed Bench: 12 x 3 w/ 40% bar weight plus bands
Standing OH Press: worked up to a top set of 3
Chest Supported T-Bar Row: 3 sets
Tate Presses w/ DB Curls: 3 sets
Pullups w/ Pushdowns w/ DB Laterals: 3 sets
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Pure Focus Gym
Brick NJ
Modified ME Lower
Deads: worked up to a 5 rep max w/ 430 (PR)
Pause Front SQ: 4 sets of 5, up to 190lbs
Cambered Bar GM: 4 sets of 6
Romanian Deads: 3 sets
Leg Curl: 3 sets
Abs
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
ME upper
Bench Press (paused): worked up to a top set of 5 w/ 255
Incline DB Press w/ Machine Row: 2 sets
DB Shoulder Press w/ Pullups: 2 sets
Cable Pushdowns w/ DB Hammer Curls: 2 sets
Had to get in/out so after the main movement, I cut the volume back on the accessory and paired them up.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
ME Lower
SQ: worked up to a double w/ 420lbs PR
BB SLDL: 3 sets of 5
Leg Press: 4 sets
Dimel DL: 3 sets
Leg Curl: 2 sets
Huge PR for me. At my last meet (May2017), 420 was my second attempt. So to be able to walk this out (meet was a mono), and squat this for a double was huge for me.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Pure Focus Gym
Brick NJ
DE Upper
Speed Bench: 10x3 w/ 45% bar weight plus bands
Standing OH Press: 3 sets of 5
DB Row: 100s for 10, 110s for 10, 120s for 8
Machine Fly w/ Face Pulls: 3 sets
Tate Presses/DB Curl/Standing DB Laterals: 3 sets each
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Modified ME Lower
Cambered Bar Good Mornings: worked up to a top triple
Front SQ: 4 sets of 5-8
Romanian Deads: 3 sets
Hack SQ: 3 sets
Back Ext w/ bands: 3 sets
Wicked back pump today. Cut some intensity down a bit.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Pure Focus Gym
Brick NJ
ME Upper
Floor Press: worked up to a triple w/ 285 (10lb PR) followed by 3 backdown sets of 215 for 3 sets of 8
Incline DB Press: 3 sets
Pulldowns: 3 sets
Rolling DB Ext w/ DB Hammers: 3 sets
V-Bar Pushdowns w/ Side DB Raises: 3 sets
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Haven't trained since September 9th. Not sure what I did, but I woke up this past Sunday with a horrific pain in my lower back. Did nothing out of the ordinary, so not sure what caused it. Its slowly gotten better since then. Today, 4 days since it happened, I can actually walk around without feeling pain on each/every step I take. Progress. So I will take it easy for another few days and almost treat this as an impromptu deload/break from the weights. In the last few weeks, I've slept wrong causing some weird back pain and I've pulled a muscle drying myself off after a shower, which caused me to have shortness or breath for a few hours. Sucks getting old. For years, I haven't bothered warming up, cooling down, etc. My warmup was a few light movements with no rhyme/reason and then straight into the weights. I think it's about time to take my pre-workout routine a little more seriously in the interest of general health and self-preservation.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Haven't trained since September 9th. Not sure what I did, but I woke up this past Sunday with a horrific pain in my lower back. Did nothing out of the ordinary, so not sure what caused it. Its slowly gotten better since then. Today, 4 days since it happened, I can actually walk around without feeling pain on each/every step I take. Progress. So I will take it easy for another few days and almost treat this as an impromptu deload/break from the weights. In the last few weeks, I've slept wrong causing some weird back pain and I've pulled a muscle drying myself off after a shower, which caused me to have shortness or breath for a few hours. Sucks getting old. For years, I haven't bothered warming up, cooling down, etc. My warmup was a few light movements with no rhyme/reason and then straight into the weights. I think it's about time to take my pre-workout routine a little more seriously in the interest of general health and self-preservation.
I had the same damn issue!!!! Was the L5S1 disc nerves that were irritated by SS Yoke Bar GM's. I was doing too much posterior chain work and my back let me know it!
Only took one long chiro appointment with about 5-6 treatments done to me but it fixed me immediately!
I had the same damn issue!!!! Was the L5S1 disc nerves that were irritated by SS Yoke Bar GM's. I was doing too much posterior chain work and my back let me know it!
Only took one long chiro appointment with about 5-6 treatments done to me but it fixed me immediately!
That's interesting. My last lower body day had me doing heavy GMs, front SQ, RDL, and back extensions. Completely thrashed my posterior chain. I would think it was related but I did that workout on a Tuesday and didn't feel the pain until Sunday.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."