Squat Day @ The GYM
Foam Roll
Open Gate x10 Each
Caffeine
SSB
Bar x5
Bar x5
135 x3
135 x3
225 x3
275 5x3
Went better than last week
Paramount Seated Row Machine
2 Plates Each Side
3x10
1x8
A1 SA DB Shrug
115
3x8 Each
A2 Standing Preacher Curl Bar
25's
3x8
A3 Gripper
2 Plates
3x20
Great day today. Hip still hurt some, but depth and technique felt much better on the SSB and next week we are gonna hit some bigger weights on it for sure.
"Waking up sober is a good day. I love being able to wake up and do positive things, to go to the gym."
-Rodney King
I agree except for the part about waking up sober!!
Saturday, July 5, 2014
Training 6/30/14
Bench Day @ The GYM
Bar x10
Bar x10
135 x5
135 x5
185 x5
185 x5
225 x5
Added Slingshot
315 x5
375 x5
405 xDNF (Head Case, and Never Felt In My Groove)
405 x3
Seated HS SA Press (Seat all the way down for more of a shoulder press)
35 Each Side
3x20 Each
A1 Rope Pressdowns
45
4x20
A2 Seated HS DB Curl Machine
75 lbs
4x6
Tweaked my left shoulder a little on my set of three and it felt like somebody hammered both rear delts down like an accordion. My Technique felt great and I was happy with a 405 triple.
"Injury taught me I need to learn how to face challenges."
-Shawn Johnson
Bar x10
Bar x10
135 x5
135 x5
185 x5
185 x5
225 x5
Added Slingshot
315 x5
375 x5
405 xDNF (Head Case, and Never Felt In My Groove)
405 x3
Seated HS SA Press (Seat all the way down for more of a shoulder press)
35 Each Side
3x20 Each
A1 Rope Pressdowns
45
4x20
A2 Seated HS DB Curl Machine
75 lbs
4x6
Tweaked my left shoulder a little on my set of three and it felt like somebody hammered both rear delts down like an accordion. My Technique felt great and I was happy with a 405 triple.
"Injury taught me I need to learn how to face challenges."
-Shawn Johnson
Training 6/27/14
Assistance day @ The Gym
DB Press
25's 2x20
45's 2x20
55's 2x20
Seated HS SA Press (Seat all the way down for more of a shoulder press)
35 Each Side
3x20 Each
Rope Pressdowns
45
4x20
Tiller Curls
Kind of a wasted day, I should have really done more.
"Time you enjoy wasting, was not wasted."
-John Lennon
DB Press
25's 2x20
45's 2x20
55's 2x20
Seated HS SA Press (Seat all the way down for more of a shoulder press)
35 Each Side
3x20 Each
Rope Pressdowns
45
4x20
Tiller Curls
Kind of a wasted day, I should have really done more.
"Time you enjoy wasting, was not wasted."
-John Lennon
Training 6/26/2014
Dead @ The Gym
W/U
Foam Roll
Hip Mobility
Hang Snatch
Bar 2x3
95 3x2
Snatch Grip Deadlift (2nd Hole on Rack)
135 2x2
185 2x2
225 2x2
275 x DNF
Switched To Conventional
275 1x2
315 5x2
Front Squat
135 2x6
185 x6
Still sucks but getting better
Barbell Row
135 x10
185 2x6
A1 Seated Concentration Curls
45 3x4
A2 4-Arm Roller
Once up and Once down (sucks)
Today was alright. We moved quicky which describes why we were smoked. Plan on hitting a similar day for a couple weeks to get some progression before we test dead lift.
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."
-Benjamin Franklin
W/U
Foam Roll
Hip Mobility
Hang Snatch
Bar 2x3
95 3x2
Snatch Grip Deadlift (2nd Hole on Rack)
135 2x2
185 2x2
225 2x2
275 x DNF
Switched To Conventional
275 1x2
315 5x2
Front Squat
135 2x6
185 x6
Still sucks but getting better
Barbell Row
135 x10
185 2x6
A1 Seated Concentration Curls
45 3x4
A2 4-Arm Roller
Once up and Once down (sucks)
Today was alright. We moved quicky which describes why we were smoked. Plan on hitting a similar day for a couple weeks to get some progression before we test dead lift.
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."
-Benjamin Franklin
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