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- Feb 18, 2008
- Messages
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DEATH Triangle training log đź’€
- Thread starter Stargazer Rex
- Start date
- Joined
- Feb 12, 2008
- Messages
- 82,730
- Reaction score
- 87,339
BW 226
Deadlift
135 x 5 x 2
185 x 5
225 x 5 x 3
Press
bar x 10
135 x 5 x 4
Lat pull downs
140 x 12 x 3
Man, I feel like shit. Haven't eaten really in 3 days or gotten good sleep. Just wanted to get some reps in. On a positive not, my SI joint feels a hell of a lot better.
Deadlift
135 x 5 x 2
185 x 5
225 x 5 x 3
Press
bar x 10
135 x 5 x 4
Lat pull downs
140 x 12 x 3
Man, I feel like shit. Haven't eaten really in 3 days or gotten good sleep. Just wanted to get some reps in. On a positive not, my SI joint feels a hell of a lot better.
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Saturday, November 22, 2020
I missed my session on Friday because I was buried in work and LTR was off from school, so when I finally finished up, we just played instead. So I did this session Saturday morning. I trained fasted, but I got to sleep 2.5 hours later than on a weekday, and puttered around the house for 40 minutes before training, so I was just rolling out of bed and squeezing it in. Felt good, all-in-all.
Normal warmup.
Band Seated Leg Cur
BlueX12
GreenX12
Green and Blue X 12 X 2
Skater Squat
Using the rack for a little bit of stability (aka cheating); height was a pack of leaf bags from Home Depot and blue yoga blocks.
15/15 X 2
Safety Bar Squat (SS Yoke Bar)
BarX5
85X5
115X3
125X3
135 X 8 X 2
Barbell Romanian Deadlift
BarX5
135X5
155X5
175 X 8 X 2 -- My grip is garbage and remains a limiting factor
Walking Lunge (Outside)
21/21 = death
I missed my session on Friday because I was buried in work and LTR was off from school, so when I finally finished up, we just played instead. So I did this session Saturday morning. I trained fasted, but I got to sleep 2.5 hours later than on a weekday, and puttered around the house for 40 minutes before training, so I was just rolling out of bed and squeezing it in. Felt good, all-in-all.
Normal warmup.
Band Seated Leg Cur
BlueX12
GreenX12
Green and Blue X 12 X 2
Skater Squat
Using the rack for a little bit of stability (aka cheating); height was a pack of leaf bags from Home Depot and blue yoga blocks.
15/15 X 2
Safety Bar Squat (SS Yoke Bar)
BarX5
85X5
115X3
125X3
135 X 8 X 2
Barbell Romanian Deadlift
BarX5
135X5
155X5
175 X 8 X 2 -- My grip is garbage and remains a limiting factor
Walking Lunge (Outside)
21/21 = death
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Monday, November 23, 2020
Warm-up
15-Degree Incline DB Press (I just put a 25-pound bumper under the head of the bench)
25X8
30X6
35X4
40X3
45X3
50 X 8 X 2
30-Degree Incline BB Press*
Bar X 8
75X5
95X5
105 X 8 X 2
*This was supposed to be 45, but if I put the bench at that angle the bar was too far behind me because of how close the rack is to the wall and how far out the legs of the bench stick. I'm looking to get a new bench, but not sure if it will solve this problem. I will eventually put some more mats down in front of the rack area, which would allow me to pull it away from the wall a bit more. First world problems and whatnot.
Dips (band-assisted because I'm weak)
Black band X 3 (yep, too weak)
Big Fat blue EFS band X 8/10
Band Pushdown (Rogue Monster Lite Green Band)
12/12/10-10-8
(On the last set I did 10 reps, then moved two steps closer and did 10 more, then even closer and got 8 more)
Reverse Crunches
12X3
Warm-up
15-Degree Incline DB Press (I just put a 25-pound bumper under the head of the bench)
25X8
30X6
35X4
40X3
45X3
50 X 8 X 2
30-Degree Incline BB Press*
Bar X 8
75X5
95X5
105 X 8 X 2
*This was supposed to be 45, but if I put the bench at that angle the bar was too far behind me because of how close the rack is to the wall and how far out the legs of the bench stick. I'm looking to get a new bench, but not sure if it will solve this problem. I will eventually put some more mats down in front of the rack area, which would allow me to pull it away from the wall a bit more. First world problems and whatnot.
Dips (band-assisted because I'm weak)
Black band X 3 (yep, too weak)
Big Fat blue EFS band X 8/10
Band Pushdown (Rogue Monster Lite Green Band)
12/12/10-10-8
(On the last set I did 10 reps, then moved two steps closer and did 10 more, then even closer and got 8 more)
Reverse Crunches
12X3
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Tuesday, November 24, 2020
20-minute walk and warmup
Dead Stop One-Arm DB Row
25X6/6
30X6/6
35X4/4
40X4/4
45X8/8 X 2
Neutral Grip Chin Up (Band assisted)
Black Band X 4
Black and Green X 6/4
Rack Deadlifts (just below knee)
Bar X5
95X5
135X5
155X5
175 X 8 X 2
Low Incline Rear Delt Fly
10s X 15
15s X 15
Alternate Standing DB Curl
20 X 10 X 3
After last set, drop downs of 15X8 and 10X10
20-minute walk and warmup
Dead Stop One-Arm DB Row
25X6/6
30X6/6
35X4/4
40X4/4
45X8/8 X 2
Neutral Grip Chin Up (Band assisted)
Black Band X 4
Black and Green X 6/4
Rack Deadlifts (just below knee)
Bar X5
95X5
135X5
155X5
175 X 8 X 2
Low Incline Rear Delt Fly
10s X 15
15s X 15
Alternate Standing DB Curl
20 X 10 X 3
After last set, drop downs of 15X8 and 10X10
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Wednesday, November 25, 2020
Conditioning - 30 minutes at 65-70% Max HR
Echo Bike - 30 minutes
Happy Hump Day
Conditioning - 30 minutes at 65-70% Max HR
Echo Bike - 30 minutes
Happy Hump Day
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Thursday, November 26, 2020
20-minute walk then warmup
One-Arm Landmine Press
BarX6/6
25X5/5
35X8/8
40X6/6
DB Floor Press
25sX6
30X6
35X6
40X4
45X8X2
Inverted Barbell Row
H22X8
H18X8
H11X5
I suck at those.
One-Arm DB Lateral Raise
15X12/12X3
Swiss Ball Plank
20/25/25
Happy Thanksgiving!
20-minute walk then warmup
One-Arm Landmine Press
BarX6/6
25X5/5
35X8/8
40X6/6
DB Floor Press
25sX6
30X6
35X6
40X4
45X8X2
Inverted Barbell Row
H22X8
H18X8
H11X5
I suck at those.
One-Arm DB Lateral Raise
15X12/12X3
Swiss Ball Plank
20/25/25
Happy Thanksgiving!
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Friday, November 27, 2020
Wrestling match in the basement/warm-up
Seated One-Leg Band Curls
Green Band X 12/12
Green/Blue X 8/8
Rear Foot Elevated Split Squat
10s X 8/8 X 2
SS Yoke Bar Front Squat
Bar X 5
75 X 5
85 X 8 X 2
Braced One Leg DB Romanian Deadlift
25X5/5
35X8/8
40X8/8
Goblet Squat (down in 4 seconds, pause for 2 at the bottom, back up 3/4 of the way to keep tension the whole time)
35X20
Fuck me running'.
Happy Friday, savages.
Wrestling match in the basement/warm-up
Seated One-Leg Band Curls
Green Band X 12/12
Green/Blue X 8/8
Rear Foot Elevated Split Squat
10s X 8/8 X 2
SS Yoke Bar Front Squat
Bar X 5
75 X 5
85 X 8 X 2
Braced One Leg DB Romanian Deadlift
25X5/5
35X8/8
40X8/8
Goblet Squat (down in 4 seconds, pause for 2 at the bottom, back up 3/4 of the way to keep tension the whole time)
35X20
Fuck me running'.
Happy Friday, savages.
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Saturday, November 28, 2020
30 minutes conditioning at 65-70% MHR -- jogged for 30 minutes, about 2 miles, then cool down walk.
30 minutes conditioning at 65-70% MHR -- jogged for 30 minutes, about 2 miles, then cool down walk.
- Joined
- Apr 3, 2012
- Messages
- 59,243
- Reaction score
- 86,226
Monday November 29th
Body weight confirmed to be 198 lbs
Squat 185lbs 3x5
Bench 175lbs 3x5
Deadlift 275lbs 1x5
Felt good today. Real good. The squat is already coming back to form. Zero tenderness or aggravation. The ball is rolling.
Body weight confirmed to be 198 lbs
Squat 185lbs 3x5
Bench 175lbs 3x5
Deadlift 275lbs 1x5
Felt good today. Real good. The squat is already coming back to form. Zero tenderness or aggravation. The ball is rolling.
- Joined
- Apr 3, 2012
- Messages
- 59,243
- Reaction score
- 86,226
Sweet Jesus, the Goblet squats!
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Clearly the man who programmed this phase hates me and wants me to die.
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Nice work, Mr. President.
How many guys answered Ms. LilyApril's question with some variant of "you." I bet it's a lot.
Also, Monday was November 30. I don't want you to miss any appointments tomorrow.
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Monday, November 30, 2020
Normal warmup
15-degree Incline DB Press (My bench doesn't have a 15-degree incline, so I just put a 25-pound bumper under the top of the bench)
25X6
35X6
40X4
45X3
50X10X2
Note: The program calls for two sets of 5-8, but my Powerblocks only go up to 50. Time to bump up to the Elites. Unfortunately my set isn't expandable.
30-Degree Incline Barbell Press
Bar X8
75X5
95X5
110X5X2
I must have tired myself maxing out all the weight on those DB presses ....
Dips (with EFS band)
8 reps X 2
Band Pushdown (Rogue Green Band)
12X2
15-10-10 (moving closer and then closer again to get in additional reps)
Reverse Crunch
12X3
Happy Monday, my Triangular friends.
(She kinda looks like a triangle.)
Normal warmup
15-degree Incline DB Press (My bench doesn't have a 15-degree incline, so I just put a 25-pound bumper under the top of the bench)
25X6
35X6
40X4
45X3
50X10X2
Note: The program calls for two sets of 5-8, but my Powerblocks only go up to 50. Time to bump up to the Elites. Unfortunately my set isn't expandable.
30-Degree Incline Barbell Press
Bar X8
75X5
95X5
110X5X2
I must have tired myself maxing out all the weight on those DB presses ....
Dips (with EFS band)
8 reps X 2
Band Pushdown (Rogue Green Band)
12X2
15-10-10 (moving closer and then closer again to get in additional reps)
Reverse Crunch
12X3
Happy Monday, my Triangular friends.
(She kinda looks like a triangle.)
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Tuesday, December 1, 2020
Warm-up
Dead Stop One-Arm DB Row
25X6/6
35X6/6
40X6/6
45X3/3
50 X. 8/8 X 2
Neutral Grip Chin Up (band assisted)
Green/Black X 5 (hold 5 seconds)
Green/Black X 5 (hold and negative 10 seconds)
10 second hang
Rack Deadlift
75X5
135X3
165X3
185 X 8 X 2
Low Incline Rear Delt Fly
15 X 15 X 2
Alternate Standing DB Curl
25 X 10/10 X 3
last set burnout with 15X8/8; 10X8/8
Warm-up
Dead Stop One-Arm DB Row
25X6/6
35X6/6
40X6/6
45X3/3
50 X. 8/8 X 2
Neutral Grip Chin Up (band assisted)
Green/Black X 5 (hold 5 seconds)
Green/Black X 5 (hold and negative 10 seconds)
10 second hang
Rack Deadlift
75X5
135X3
165X3
185 X 8 X 2
Low Incline Rear Delt Fly
15 X 15 X 2
Alternate Standing DB Curl
25 X 10/10 X 3
last set burnout with 15X8/8; 10X8/8
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Wednesday, December 2, 2020
Conditioning - 30 minutes at 65-70% MHR
I picked up this mini stepper at Wamart:
It was not bad, especially for $45. Did it while watching Cobra Kai with LTR.
Happy Hump Day
Conditioning - 30 minutes at 65-70% MHR
I picked up this mini stepper at Wamart:
It was not bad, especially for $45. Did it while watching Cobra Kai with LTR.
Happy Hump Day
- Joined
- Apr 3, 2012
- Messages
- 59,243
- Reaction score
- 86,226
Squat 190lbs 3x5
Overheard press 105lbs 3x5
Power Clean 115lbs 3X5
I’m training with my sister again. She’s staying with me through Christmas. Had a cool moment with her tonight because she thought the bar weighed 40lbs. It wasn’t until we got to the power cleans and she was doing deadlifts that we were working with the same weight and I realized what she was doing. So all her lifts were 5lbs heavier than she though they were so she realized she was just a tad stronger than she thought. HEr squats are shaky but she has a beautiful deadlift. She’s already at 115 and its coming up like toothpicks. She’ll be a good one when she gets dialed in.
Hadn’t Power cleaned in a while. Wanted to go ahead and switch to that instead of deadlifting every time. Brought back CrossFit and O Lifting gym memories. Fun times
Overheard press 105lbs 3x5
Power Clean 115lbs 3X5
I’m training with my sister again. She’s staying with me through Christmas. Had a cool moment with her tonight because she thought the bar weighed 40lbs. It wasn’t until we got to the power cleans and she was doing deadlifts that we were working with the same weight and I realized what she was doing. So all her lifts were 5lbs heavier than she though they were so she realized she was just a tad stronger than she thought. HEr squats are shaky but she has a beautiful deadlift. She’s already at 115 and its coming up like toothpicks. She’ll be a good one when she gets dialed in.
Hadn’t Power cleaned in a while. Wanted to go ahead and switch to that instead of deadlifting every time. Brought back CrossFit and O Lifting gym memories. Fun times
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Thursday, December 3, 2020
Normal warmup
One-Arm Landmine Press
Bar X 6/6
25X4/4
40X8/8 X 2
DB Floor Press
25X6
35X6
40X4
45X4
50X8 X 2
JTX Strap Pronated Rows
10/10/8
One Arm Standing DB Lateral Raise
20 X 12/12 X 3
Plank
45 seconds X 3
Then I messed around with some chinup assistance stuff - some scapular pullups and then some negatives.
Normal warmup
One-Arm Landmine Press
Bar X 6/6
25X4/4
40X8/8 X 2
DB Floor Press
25X6
35X6
40X4
45X4
50X8 X 2
JTX Strap Pronated Rows
10/10/8
One Arm Standing DB Lateral Raise
20 X 12/12 X 3
Plank
45 seconds X 3
Then I messed around with some chinup assistance stuff - some scapular pullups and then some negatives.
- Joined
- Feb 18, 2008
- Messages
- 34,675
- Reaction score
- 18,975
Friday, December 4, 2020
Normal warm-up
Seated Band Single Leg Curls
Green X 8/8
Geen-Blue X 8/10 (woops)
Green-Blue X 10/10
Rear Foot Elevated Split Squat
10s X 10/10 X 2
Front Squat (SS Yoke Bar)
Bar X 5
80 X 5
90 X 8 X 2
Braced One Leg DB Romanian Deadlift
25 X 8/8
40 X 8/8
45 X 10/10
Goblet Squats of Death (down in 4 seconds, hold for 2, up 3/4 of the way, short of lockout)
35 X 21 (failed on 22)
I also did 15 minutes on the mini stepper because I wanted to eat a Greek yogurt ice cream bar and stay within my calorie budget.
Normal warm-up
Seated Band Single Leg Curls
Green X 8/8
Geen-Blue X 8/10 (woops)
Green-Blue X 10/10
Rear Foot Elevated Split Squat
10s X 10/10 X 2
Front Squat (SS Yoke Bar)
Bar X 5
80 X 5
90 X 8 X 2
Braced One Leg DB Romanian Deadlift
25 X 8/8
40 X 8/8
45 X 10/10
Goblet Squats of Death (down in 4 seconds, hold for 2, up 3/4 of the way, short of lockout)
35 X 21 (failed on 22)
I also did 15 minutes on the mini stepper because I wanted to eat a Greek yogurt ice cream bar and stay within my calorie budget.
- Joined
- Feb 12, 2008
- Messages
- 82,730
- Reaction score
- 87,339
Got stuck in the underworld. I’m back
BW: 226
Squat
Bar x 5 x 2
135 x 5
185 x 5 x 3
BP
Bar x 10
135 x 10
185 x 5 x 3
DB Flys
15 x 12 x 3
Landmine rows(need to add more weight)
45 x 12
55 x 12 x 5
Hammer curls
25 x 12 x 5
really loving the landmine rows. I’ve never done them. I needed a heavy row for my home gym. I really feel it in my back and not my biceps which I like. The handle I bought is a beast too. All 12 lbs of her
BW: 226
Squat
Bar x 5 x 2
135 x 5
185 x 5 x 3
BP
Bar x 10
135 x 10
185 x 5 x 3
DB Flys
15 x 12 x 3
Landmine rows(need to add more weight)
45 x 12
55 x 12 x 5
Hammer curls
25 x 12 x 5
really loving the landmine rows. I’ve never done them. I needed a heavy row for my home gym. I really feel it in my back and not my biceps which I like. The handle I bought is a beast too. All 12 lbs of her
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