bar x 8 bar x 7 95 x 3 120 x 2 140 x 1 150 x 3 150 x 3 150 x 3 150 x 3 150 x 3 150 x 3
Barbell Hip thrusts 160 x 7 160 x 7 160 x 7 160 x 7 160 x 7 moved feet apart a few inches, I"m not actually sure I noticed much of a difference in this lift. I'm probably going to reset the weight soon and start pausing these at the top.
Back extensions 25 x 15 25 x 14 25 x 14
Decline sit-ups alternated with below band adductors 10 x 15 10 x 12 10 x 9
band abductors bunch
3/24
Paused Bench bar x 5 bar x 5 bar x 5 75 x 3 85 x 2 95 x 1 105 x 1 113 x 1 113 x 1 116 x 2 Rep PR 115. x 1 115 x 1 115 x 1
widegrip, strict pause work 90 x 6 90 x 6 90 x 7
neutral grip pullups 13, 8, 7, 6
DB tricep rollbacks single DB weight 15 x 12 15 x 10 15 x 9
Iso seated rowing machine 60 x 8 ea 60 x 9 ea 60 x 8 ea dat left sideā¦
band facepulls 15, 17, 16
3/25 was a rest day upon which I did the following:
kneeling squats 140 x 10 140 x 10 140 x 10 140 x 10
95 x 3 135 x 2 185 x 2 225 x 2 245 x 2 265 x 2 285 x 3 rep PR 225 x 8 225 x 8
pull-ups 13, 8, 7, 6, 6
Bulgarian split squats 40 x 10 ea 40 x 10 ea 40 x 10 ea
facepulls 105 x 16 110 x 11 105 x 13
Apparently I'm peaking with facepulls
adductor machine 140 x 16 140 x 15 140 x 20
abductor machine 140 x 13 got a migraine, went home. Ughhh. Still a good session overall.
That's right, I might be able to pull about 3x bodyweight. If it doesn't happen at this meet, it will someday soon. Really want it and I believe I can get it.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
I'm impressed that whoever did that image actually has the bar bending under the weight. Must be a lifter. And yeah, this would be really fun to have as a shirt design. We'll just have to keep this one filed for possible future use.
I know; I'm a nice guy though, so I won't ask for the full six.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun Mar 31, 2013 7:28 pm
I feel like pulling in topless garment such as the above might be kind of...difficult.
2/30
volume squat day bar x 7 bar x 7 95 x 3 120 x 2 135 x 6 135 x 6 135 x 6 135 x 6 135 x 6
barbell hip thrusts 165 x 5 165 x 6 165 x 6 165 x 6 165 x 6
back extensions 25 x 12 25 x 12 25 x 13
bunch of band abductor work
Today's stuff
paused bench bar x 5 bar x 5 bar x 5 70 x 3 80 x 2 90 x 2 100 x 2 108 x 1 112 x 3 107 x 3 107 x 1, Kyle kind of accidentally thought I was doing a single when I was planning on tripling this, so he took it from me and then I just set up and did 107 x 2 107 x 3
widegrip stuff 90 x 5 90 x 6 90 x 7 lots of long pauses on this for the most part
neutral-grip pull-ups 13, 9, 8, 7. 6
Seated unilateral iso rows 60 x 8 ea 60 x 7 ea 60 x 7 ea
band pushdowns 17, 14, 13, 12
I smashed my finger between some weights at the beginning of this workout and it's hurting like hell to type so I'm just not going to throw out the commentary I was planning on doing today. Oww, holy crap.
squat bar x 6 bar x 6 95 x 3 125 x 2 145 x 2 160 x 5 160 x 9 160 x 5 160 x 5
paused beltless squats 100 x 6 100 x 5 100 x 5 Sometimes I picture a frog sitting and then suddenly jumping away when I do these. And then I remember I'm no longer 12 years old. And then I picture it again anyway.
GHRs bw x 16 bw x 14 bw x 12
hamstring curl 65 x 16 70 x 12 65 x 15
abductor band work
video:
3/3 training
volume bench day strict freaking pauses 85 x 8 85 x 8 85 x 8 85 x 8 85 x 8
95 x 3 135 x 3 185 x 2 225 x 2 240 x 5 240 x 5 240 x 5 240 x 5
Took it easy as hell with these because of the migraine issue, which I seem to have headed off by using a new mouth guard. Note to self--do NOT use a mouth guard you've basically chewed all the way through. It's not going to serve its purpose.
Weighted pull-ups 20 x 5 25 x 5 25 x 4 25 x 4
Bulgarian split squats 40 x 11 ea 40 x 11 ea 40 x 11 ea
Facepulls 110 x 12 110 x 12 110 x 12
3/6
Volume Squat Day
95 x 3 120 x 2 135 x 1 145 x 4 145 x 4 145 x 4 145 x 4 145 x 4 145 x 4
Barbell hip thrusts 170 x 6 170 x 6 170 x 6 170 x 6 170 x 6
in all honesty, I'm not quite sure what I did for assistance work on this day. Yeah, I screwed that up.
3/7
Paused Bench
75 x 3 85 x 3 95 x 1 105 x 1 110 x 2 110 x 2 110 x 2 113 x 2 113 x 2
All the work sets (the doubles) were strictly paused and Kyle gave me commands. Basically, this was command practice for the meet. Yay!
Widegrip work 90 x 6 90 x 7 90 x 7
neutral-grip pull-ups (weighted) 25 x 7 25 x 6 25 x 5 25 x 5
Overhead cable tricep pushdowns 60 x 12 60 x 12 60 x 12
Seated Iso Rowing machine 60 x 9 ea 60 x 8 ea 60 x 8 ea
band facepulls 4 sets of 15
Today's stuff
LAST HEAVY SQUAT SESSION BEFORE THE MEET I AM TEH SAD
95 x 3 120 x 2 140 x 2 160 x 1 170 x 2 170 x 7 rep PR f yeah I deserve one of these, damnit 170 x 2
paused squatting 105 x 5 105 x 5 105 x 5
Backing off on overall volume for this day was a strategic move prior to the meet. I really feel like I'm peaking right now, and I am going to do whatever I feel is necessary to preserve that. Today was good on the squatting front overall, and i'm happy about it.
GHRs bw x 16 bw x 16 bw x 13
Hamstring curls on an evil lying hamstring curl machine 70 x 15 70 x 12 70 x 10
No meet recap because you people freaking saw it [bleh]. That said, I did total elite so I am owed a shirt. Not really. Kind of. Underground sucks so who knows what's going to happen on any shirt front, pun heartily intended.
Today was Doing Hypertrophy Crap in the Gym Because I Just Did a Meet On Saturday day. Monday is a scheduled rest/accessory day, so this actually worked out quite well.
Did the mobility work, sans rolling, that I usually do before squatting/DLing and then:
Glute-hams BW x 15 BW x 11 BW x 11
Quad extensions 65 x 15 65 x 11 60 x 14
Back extensions BW x 34 BW x 32 BW x 30
Band abductor work 15, 17, 18
Pull-ups 9, 7, 5, 5, 5 w/ less than 60 sec rest Holy balls did I detrain these during the deload. Ugh. This has happened after every meet. Time to bring all the bodyweight pulling movements back up.
Miniband facepulls 15, 15, 14, 13
band pushdowns 16, 14, 11, 12
And that was it. Tomorrow will be squatting of some sort. Getting back into it.
alright, after the meet, I did some light work over the week. I'll start logging again with regularity soon, I'm kind of being lazy about it right now. Extra/accesorry day on monday, squat session on Tuesday, light benching wednesday, speed deadlifts Friday with a LOT of accessory work on Wednesday and Thursday. Here's a video with a recap of Wednesday and Thursday:
warmup 140 x 4 140 x 4 150 x 4 150 x 4 150 x 4 150 x 4
Box Squat 110 x 6 110 x 6 110 x 7
weighted back extensions 15 x 24 15 x 20 15 x 20
band abductors 20, 20, 20
Wed 5/1 Volume bench
75 x 10 75 x 9 was supposed to do 10, I can't count, so I made up for it in the following two sets (okay, I did an extra rep by doing both sets at 11 reps. I only intended to do this for the third set and ended up doing so on the fourth because I can't count FML). 75 x 11 75 x 11
Barbell row (strict) 85 x 7 85 x 7 85 x 8
push-ups (bw) 22, 13, 12
tricep DB rollbacks (single DB weight) 15 x 10 15 x 10 15 x 9
feet-up crunches, weighted 40 x 30 40 x 25 40 x 25
warmup 140 x 4 140 x 4 150 x 4 150 x 4 150 x 4 150 x 4
Box Squat 110 x 6 110 x 6 110 x 7
weighted back extensions 15 x 24 15 x 20 15 x 20
band abductors 20, 20, 20
Wed 5/1 Volume bench
75 x 10 75 x 9 was supposed to do 10, I can't count, so I made up for it in the following two sets (okay, I did an extra rep by doing both sets at 11 reps. I only intended to do this for the third set and ended up doing so on the fourth because I can't count FML). 75 x 11 75 x 11
Barbell row (strict) 85 x 7 85 x 7 85 x 8
push-ups (bw) 22, 13, 12
tricep DB rollbacks (single DB weight) 15 x 10 15 x 10 15 x 9
feet-up crunches, weighted 40 x 30 40 x 25 40 x 25
close-grip pulldowns 90 x 11 90 x 10 90 x 9
Last edited by KKeough on Sat May 04, 2013 7:31 pm; edited 2 times in total (Reason for editing : for the lulz)
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa