New training log

[KettleBellFreak]

Today was legs

30m sprint starts - try to peak acceleration and immediately tapwr down, just to get the legs firing right
6x 30m x2

RDLs
285 6x12, 3 DOH, 2x mixed, 1 straps
Form work

Barbell rows

Box jump complexes

Leg press ss calf raises

[KettleBellFreak]

Amazing shoulder and grip day!

In depth warm ups shoulder OKs and rotator cuff

OHP
Worked up to 175 on the bar for 5 reps then went down the rack by 5s on each side of the bar, then 10s, till it was just the bar. Like 35 reps. Did 2 rounds

Pinch swings
2" 45lb bell, 2 handed warm ups, 8 rep single hands

2" block
70lb isometrics
50lb reps

Gripper work

Pull ups ss chin ups

Band extensions ss fat bar curls

[KettleBellFreak]

Yooooooo squats feel too good right now

Awesome warm up

Squats - low bar position is the new standard for me
225 3x2
275 3x2
315, 335, 355, 385 paused doubles
Everything feels SO fucking stable!!!

KB swings ss RDLs w resistance bands

KB swing snatches, clean and press, tried "anyhow style" lifting that was weird

Practicing front lever position. Can only get am eccentric, no pause. Can only raise myself to the position and immediately fall

Ab roller ss rotations ss chops/lifts

[Altered Beast]

Sounds like GAINZZZZZZZZZZZZZZZZ in here!

[KettleBellFreak]

May as well bench again! Got some KT tape for scap retraction, depression and C spine extension because my posture at my desk is fucked because I'm almost 6'2 and it's built for 5'10 atthe most.

Warm up was farmer walks on treadmill w orange fat grips
35lb dbs 3x1 minute
50lb dbs 2x1 minute waaaaay harder than it seems

Bench w feet up
Sets of 8 up to 255x3, 275x3x2+fail

Spoto press partials to failure

Facepull ss RD row

DB bent row

Pull ups/chins

5 rounds amrap w 1.75lb metal jump rope dropset to 14oz muay Thai rope amrap

[KettleBellFreak]

Sounds like GAINZZZZZZZZZZZZZZZZ in here!

One of these days I'll have a couple muscles!!

[KettleBellFreak]

Last of the 12 rep sets today...

Warm ups

RDLs - was supposed to be 305 but 315 happened anyway
315 6x2, 4 DOH, 1 each of both mixed grips
Felt like I was dead

Front squats
135 5x8

That was it. That was the workout lol

[KettleBellFreak]

Last of the 12 rep sets today...

Warm ups

RDLs - was supposed to be 305 but 315 happened anyway
315 6x2, 4 DOH, 1 each of both mixed grips
Felt like I was dead

Front squats
135 5x8

That was it. That was the workout lol

Supposed to be 6x12 oops

[KettleBellFreak]

Back to regular scheduled programming

Axle OHP
Worked up to 195x3
then did pin presses down the rack starting at 205 with a push and dropset by 5 or 10lbs down to 65lb, 30-40 reps per set

Rogue pull up globe ss vertical pipe pull ups

Gripper work, almost closed the 2.5 no set, got the Cannon power works x robert baraban grippers and they're so much more comfy than COCs

Tricep overhead extension and push down - green rogue band high rep sets

Lateral raises ss full ROM front raises

30 backwards 30 forward steel jump rope ss 50 back 50 fwd muay Thai jump rope

Another therapist bought a theragun and i used it on the forearms and calves w recovery motions and some single leg gait training on both sides while i drank a biiiiiiig ol protein shake. Bumped calories up. 215-220 is as low as I wanna be. Gotta eat to get stronger. Clocking about 4500-5k w 300g+ of protein

[KettleBellFreak]

Really, really good day. Anvils, atlas stones and arms!!!

Warm ups
10 paces x3 w both my 100lb anvils!!!! PR baby! Been working on this for a minute. Nothing works the upper back like this i swear.
https://youtu.be/aAODOYHPP2U

Stone shouldering. Technique work
175x3, x2 one motion, x4 beltless, x2 one motion beltless, x6 belted
https://youtu.be/9-_GZSufy7I

Bench
185 8x8

Fat bar curls

Lat pull down dropsets

[KettleBellFreak]

Put in some work today

Warm ups were real in depth for knees/hips/ankles

KB swings

Front squats
Worked up to 295x1 heaviest ive gone in a long time
Everything feels good

Anvil clean and press - just for fun

Low bar technique work. 185 for sets of 8-12

high box jumps ss jump rope

Hamstrimg curls

Gorilla hangs

[KettleBellFreak]

Fell asleep real early, woke up real early. Trained for no reason lol

Warm up walk

Pull ups ss shrugs

Wrist wrench ss plate curls

2" pinch block

Radial/ulnar and curls c sledgehammer

Crunches/bar twists/ dragon flags

[KettleBellFreak]

Man i really gotta relax about training. I get too focused about it when I'm not training and get too,hyped and waste energy. I was chilling today and absolutely killed it

Warm ups

Bench
Worked up to 265 4x2 + 1x 3 count pause rep

Lat pull down with fat grips

Chest press machine w resistance band for lockout work
This shit was so dumb and difficult on the tris but you could really get a good neutral grip extension and barbell grip extension work by doing lockout partials

Orange Fat grip curls
Supinated 55x4 each arm
Hammer grip 65x4 each arm

L hand wasn't feeling great till i started moving then it felt like i could rip a phone book in half

2 inch pinch
Clean 2 handed lift with 185, narrow miss with 195 which wouldve been a 25lb PR

Cool down light rows and facepulls

Gonna fuck up some RDLs and sumo tomorrow!!!!

[KettleBellFreak]

Deadlift

Warm ups

RDLs wider stance today felt amazing on the hamstrings
305 6x9 2 DOH 4 straps

Orange fat grip DL
255 3x5

Seal rows ss single arm DB row (bent row form)

Parallel bar dips and pull ups

Gripper work

[KettleBellFreak]

Slept like shit. Took a nap after breakfast and tried to get my shit together

Shoulders

Warm up dips and pull ups

KB clean and press / snatches

Orange fat grip OHP
Worked up to 205x5 push then went down the rack and amrap'd 135 strict and BTN

Tricep extensions ss vertical pipe pull up

Tricep extensions ss steel jump rope x80 ss diamond push ups 5 rounds

I feel like someone beat the shit out of me

[KettleBellFreak]

Squats. Everything moved like an empty bar today. Trusting the process and going easy into the heavier weight. Just want to rep 405 again without feeling like I'm going to die

Supine hip ER/IR - Glute extension warm up

Walking

From squats
Worked up to 265x3 dropset 245x3, 225x8 135x8 - 3 rounds. Legs were too pumped

Beltless squats
315 5x2 ass to grass, explosive, stable, comfy. Squats are getting better every session

An absolutely batshit insane amount of ab volume was done after this. Rotations/hangs/planks/lever practice/crunches

[Altered Beast]

Batshit amount of ab volume sounds painful!

[KettleBellFreak]

Batshit amount of ab volume sounds painful!

Honestly i love it but yeah it sucks a little lol!

[KettleBellFreak]

Got to hit the climbing gym

Worked up to a v3+ on the bouldering. Gotta get back to V4+/V5- range

They put up a training wall to practice transitions from sketchy holds. Did some interesting progressions on big reaches with both arms

Hangboard pull ups and finger holds for time

High rep curls/triceps extensions

Feel strong as fuck. Just fatigued from the week. Saturday morning is going to be nuts

Hands are gasses

[KettleBellFreak]

It's like the purpose of today was one beautiful lift

Warm ups

Stone shoulders and carries with 175s
215x3x5
250x1 PR!!! Didn't drop the opposite arm and stabilize like a comp lift but I got the 250 to my shoulder at a bodyweight of 219

Anvil farmer walks
3x10 paces

Explosive pull ups. Trying to get towards muscle ups
4x3 reset every rep

Key pinch
60lbs each hand 3x3

4inch pinch
160 2x2

3" pinch
175 2x2

Axle holds for time with 220 (Bodyweight)