Press Day @ VSU
OH Press
Bar x10
95 x3
95 x3
135 x3
155 x3
175 x3
195 x1
Grinded it the F@#k Out!!
A1 DB Pushups
BW 5x5 (40's)
A2 Straight Arm Cable Pulldowns
30 x10
45 4x10
Stupid exercise, try something else
Seated DB Cleans
20's
3x10
Other than a recent PR on the OH press, not a great day by any means. Pecs still don't feel 100% with the elevated pressing. Gotta get it together.
"Part of the western movement is this desire that we, Americans, have to keep pressing on."
-Beau Bridges
Agreed...
Squat @ VSU
Foam Roll
Magic Stretch
Hip Flexor Stretch
Strap Assisted Leg Raises
Squat
135 x3
185 x3
225 x3
255 x3
285 x3
325 x3
365 x3 (Might have been high)
405 x1
Dead Lift
320 x3
365 x3
415 xDNF
Outta Gas
A1 Band Pull Throughs
Green Band
5x10
A2 Land Mine BB Rows
75 lbs
5x10
Combined days which was dumb, but overall it was a good day. Smoked myself and feel like I got stronger.
"I
think it's my personality to overcome things, learn from them and
become stronger, both personally and professionally. To be honest, I
welcome those hardships."
-Hope Solo
A true inspiration to girls everywhere...
Bench Day @ VSU
Pin Presses
135 x3
185 x3
225 x3
260 x3
300 x3
335 x3
375 xDNF
Felt heavy as hell today and wasn't happening
A1 SA DB Bench
75 2x10 Each
65 3x10
A2 BB Row
135 5x10
B1 Gorilla Curls
Purple Band 5x10
B2 SA DB OH Press
35 5x10 Each
Decent day after a week of deloading where I really didn't do anything I was supposed to (again). I think at this point I need to see a psychiatrist about my deload week issues.
"Psychiatry enables us to correct our faults by confessing our parents' shortcomings."
Combination Day @ VSU
Foam Roll
Lying Band Resisted Leg Raises 3x10
Glute Bridges 3x10
Magic Stretch 3x10 Seconds Each
Dead Lift
135 x5
185 x5
225 x5
Switched to Conventional
275 x5
335 x5
380 x3
425 x1
450 x1
OH Press
Bar 2x10
95 x5
135 x5
155x3
175 x1
185 x1
SLDL
225
3x8
Band Pull Aparts
MMB 4x8
Really good day. I am not sure if I ever pulled a dead lift that hard. Felt like my technique was horrible and my back felt like a question mark. Took like 20 seconds to lock it out and I felt like blood eagled myself (in reference to the TV show vikings). Again, great day though. I tried several rows and between my right elbow screaming and my posterior chain feeling like I demolished it during the dead lift, it wasn't happening. Grip smoked after SLDL too. I was supposed to to 4 sets. Gotta toughen up.
"The great questions of the day will not be settled by means of speeches and majority decisions but by iron and blood."
-Otto von Bismarck
Squat @ X-Factor
Squat
135 x5
185 x5
225 x5
255 x5
295 x5
335 x3
375 x1
395 x1
Good Mornings
135
4x8
Not a lot on paper. As always, I took too long and talked too much, but I haven't seen the X-factor crew in a while. Good squatting and everything felt pretty good today.
"Listen!
Clam up your mouth and be silent like an oyster shell, for that tongue
of yours is the enemy of the soul, my friend. When the lips are silent,
the heart has a hundred tongues."
-Rumi
