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LegioTitan
Guest
Nice squat PR. Nice deads too. I think we use the exact same weights at times for our training max. I got sheiko 30 week two today, with a 538 training max.
Its cool to see, thats all.
Hey, thanks man.
#30 is no joke. I can't imagine the MS programs. 4x a week? Lololol NOPE.
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LegioTitan
Guest
THURSDAY:
Deadlift, paused below knees:
270 1x4
324 2x4
375 2x3
405 4x3
Deadlift:
430 5x3
375 2x3
325 1x4
270 1x4
Two sets paused, two sets from the floor:
Bench Press:
155 1x5
185 1x5
215 2x4
230 2x3
245 2x2(paused)
230 2x3
215 2x5
185 1x7
155 1x9
---Looong session. Pretty grueling. Felt good coming in though. Feels like I'm pushing through that lull from last week. I think the extra recovery efforts are helping.
--Did pulls in one long go. Took forever. Had to use straps the whole day. My hands are shredded. It's very frustrating. I was losing callouses even with straps. Got to figure this out. Other than that I enjoyed almost all of the reps. Which is rare. I felt like I was sitting down hard through my pull. So, yay. Pauses felt stronger than usual.
The sets of 430 took forever. I didn't rush between reps, focusing on driving from a more crowded start. Really emphasized pulling myself into my set up and that seemed to help. No idea where this rolling the bar around deal came from. I was jamming out to some UB40 and it just happened.
--Bench was done very quickly. Tiring but other than that everything felt smooth.
Deadlift, paused below knees:
270 1x4
324 2x4
375 2x3
405 4x3
Deadlift:
430 5x3
375 2x3
325 1x4
270 1x4
Two sets paused, two sets from the floor:
Bench Press:
155 1x5
185 1x5
215 2x4
230 2x3
245 2x2(paused)
230 2x3
215 2x5
185 1x7
155 1x9
---Looong session. Pretty grueling. Felt good coming in though. Feels like I'm pushing through that lull from last week. I think the extra recovery efforts are helping.
--Did pulls in one long go. Took forever. Had to use straps the whole day. My hands are shredded. It's very frustrating. I was losing callouses even with straps. Got to figure this out. Other than that I enjoyed almost all of the reps. Which is rare. I felt like I was sitting down hard through my pull. So, yay. Pauses felt stronger than usual.
The sets of 430 took forever. I didn't rush between reps, focusing on driving from a more crowded start. Really emphasized pulling myself into my set up and that seemed to help. No idea where this rolling the bar around deal came from. I was jamming out to some UB40 and it just happened.
--Bench was done very quickly. Tiring but other than that everything felt smooth.
- Joined
- Sep 26, 2005
- Messages
- 5,950
- Reaction score
- 8,582
I like this. Going to use this as my default excuse from now on.
Girlfriend: "you are home 7 hours late and stinking of booze, explain yourself!"
Me: "I was jamming out to some UB40 and it just happened"
Police: "do you realise you were driving at 90mph on a 30mph zone?"
Me: "I was jamming out to some UB40 and it just happened"
Etc..it can't fail!
L
LegioTitan
Guest
FRIDAY
Brief accessory session.
BOR, Bench Grip
145 5x8
Split Squats:
+16kg 5x10/ea
---And then I sat on the bike a bit. Just wanted to get some upper back work using actual weight. Was going to do more but given how solid I've been feeling I thought, ehh better not.
Brief accessory session.
BOR, Bench Grip
145 5x8
Split Squats:
+16kg 5x10/ea
---And then I sat on the bike a bit. Just wanted to get some upper back work using actual weight. Was going to do more but given how solid I've been feeling I thought, ehh better not.
L
LegioTitan
Guest
Girlfriend: "How could you cheat on me at my sister's wedding?!"
You: "I was jamming out to some UB40 and it just happened"
Uses abound.
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"Why did you burn down that hospital with Molotov cocktails while dressed as a centaur and drinking absinthe?"
"I was jamming out to some UB40 and it just happened."
LOL at the guy shouting at you on the deadlift.
"I was jamming out to some UB40 and it just happened."
LOL at the guy shouting at you on the deadlift.
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LegioTitan
Guest
Yeah he's a funny kid. Super nice. He just wants to motivate everybody. With his accent though I think people have a hard time understanding what he's on about when he raises his voice. Not saying a disparaging word about him though. Like I said, nice guy.
Their memory lives on...
- Joined
- Sep 26, 2005
- Messages
- 5,950
- Reaction score
- 8,582
First record (yes, record) I ever bought was I got you babe by UB40 featuring Chrissie Hynde. I would have been 4 years old, my mum took me to the record shop and they couldn't see me over the counter.
L
LegioTitan
Guest
SATURDAY
Bench Press:
155 1x5
185 2x4
215 2x3
245 5x2(paused)
LBBS:
215 1x5
260 2x5
305 5x5
Benching:
170 1x4
200 1x3
230 5x2
Front Squat:
155 7x7
--Very welcome easy day today. Did everything without any gear. Felt pretty solid. Smooth.
--Brought my bench grip in a bit for my top sets at 80%. Felt very good. Not sure if I'll move to this grip but we're not talking about a huge difference. Just trying to really figure out my bench. If I can get another easy 10-15lbs in short order that'd be great for my short term total goals.
--Some kind of beltless volume PR in the squat. Somewhat taxing but strong.
--Minor hip discomfort today. Might have done a few too many reps in the FS, not sure. They felt great at the time though.
Bench Press:
155 1x5
185 2x4
215 2x3
245 5x2(paused)
LBBS:
215 1x5
260 2x5
305 5x5
Benching:
170 1x4
200 1x3
230 5x2
Front Squat:
155 7x7
--Very welcome easy day today. Did everything without any gear. Felt pretty solid. Smooth.
--Brought my bench grip in a bit for my top sets at 80%. Felt very good. Not sure if I'll move to this grip but we're not talking about a huge difference. Just trying to really figure out my bench. If I can get another easy 10-15lbs in short order that'd be great for my short term total goals.
--Some kind of beltless volume PR in the squat. Somewhat taxing but strong.
--Minor hip discomfort today. Might have done a few too many reps in the FS, not sure. They felt great at the time though.
L
LegioTitan
Guest
SUNDAY
Real chill accessory session.
DB Fly:
35/ea 5x8
DK KB Rows:
24kg/ea 5x10
DB Shrugs:
80/ea 4x20
Strap Crunch:
+100 5x8
Band Pull-Apart:
Mini Black 5x15
Back-Raise:
BW: 5x10
---Just wanted to get some pretty easy upper back stuff in today. Also, I eat a lot more when I've done something that day and operation summer bulk is going well right now, so I want to keep pushing that.
--Knees are pretty tired.
Real chill accessory session.
DB Fly:
35/ea 5x8
DK KB Rows:
24kg/ea 5x10
DB Shrugs:
80/ea 4x20
Strap Crunch:
+100 5x8
Band Pull-Apart:
Mini Black 5x15
Back-Raise:
BW: 5x10
---Just wanted to get some pretty easy upper back stuff in today. Also, I eat a lot more when I've done something that day and operation summer bulk is going well right now, so I want to keep pushing that.
--Knees are pretty tired.
L
LegioTitan
Guest
I woke up feeling great today. So much so that I thought I could skip my normal two-day rest here, to get ahead of schedule. Or really, back on schedule.
Started to warm up and felt pretty achy and creaky. I worked up to 345x3 in the squat and decided I needed another day of down time.
Started to warm up and felt pretty achy and creaky. I worked up to 345x3 in the squat and decided I needed another day of down time.
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Good call!
L
LegioTitan
Guest
TUESDAY
LBBS:
215 1x5
260 2x4
305 2x3(belt)
345 5x3(belt)
280 4x6
260 1x6
215 1x6
Last 345:
A press, lying:
155 1x5
185 1x4
215 2x3
245 5x3(paused)
230 4x4
200 2x5
Middle-ish 245:
---Coming into today I felt quite apprehensive. That might be a bit too serious, actually. After yesterday I just really wanted to sail through this. When I warmed up to 345 Monday it was the heaviest I think 80% has ever felt in the Squat. Could be mistaken. For perspective I'm about 90% positive the session would have been 4 hours long or I would have started missing reps. Pretty pleased with this session, that in mind. They definitely weren't the easiest reps at 80% in both the squat and bench but they were smooth and solid. The videos are both of later sets and aren't much uglier than my normal production.
I didn't even have a good reason to try and cut off a non-lifting day and get ahead. I don't have a concrete meet date at all. Sometimes when I hit rep PR's I catch myself pushing too much, chasing numbers. Very sneaky brain. Verrrrry sneaky.
--Benched without my belt today. Second time doing so at 245. Felt pretty much the same. Maybe slightly weaker in my arch and set up endurance. The later having more to do with just being a bit beat up than anything else.
--No assistance today. Tight schedule. Oh I climbed a 25ft rope a few times. Does that count??
--Hot out at my first job, BW 172 when training. 179 when I went to bed last night. Jaybus.
LBBS:
215 1x5
260 2x4
305 2x3(belt)
345 5x3(belt)
280 4x6
260 1x6
215 1x6
Last 345:
A press, lying:
155 1x5
185 1x4
215 2x3
245 5x3(paused)
230 4x4
200 2x5
Middle-ish 245:
---Coming into today I felt quite apprehensive. That might be a bit too serious, actually. After yesterday I just really wanted to sail through this. When I warmed up to 345 Monday it was the heaviest I think 80% has ever felt in the Squat. Could be mistaken. For perspective I'm about 90% positive the session would have been 4 hours long or I would have started missing reps. Pretty pleased with this session, that in mind. They definitely weren't the easiest reps at 80% in both the squat and bench but they were smooth and solid. The videos are both of later sets and aren't much uglier than my normal production.
I didn't even have a good reason to try and cut off a non-lifting day and get ahead. I don't have a concrete meet date at all. Sometimes when I hit rep PR's I catch myself pushing too much, chasing numbers. Very sneaky brain. Verrrrry sneaky.
--Benched without my belt today. Second time doing so at 245. Felt pretty much the same. Maybe slightly weaker in my arch and set up endurance. The later having more to do with just being a bit beat up than anything else.
--No assistance today. Tight schedule. Oh I climbed a 25ft rope a few times. Does that count??
--Hot out at my first job, BW 172 when training. 179 when I went to bed last night. Jaybus.
Last edited by a moderator:
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25' rope?! Damn, that's a long climb.
L
LegioTitan
Guest
I started to think about this earlier. There's no way it's a 25ft ceiling in there. 20, tops. I'm somewhat curious now.
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I used to have my rope up in my climbing gym. It was 25' but had a few feet on the floor, so I guess I was actually climbing like 15' after factoring in the sit start. Not easy, and killed my elbows after a while.
Apparently it can get real serious. lol at his legs.
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- Feb 12, 2008
- Messages
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- Reaction score
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Damn, that reminded me of when I was in the Marines and there was a rope climb at the end of the O course. I'd say the rope was only like 12 feet or something but this guy would just power up there with just his arms and the rope was at the end of the course.
Nice training in here Legio, very strong.
