I’m on vacation now in Capri. Been using time to rest and recover. Back next week.
Accessory Movements? Periodization? Talk to Me
- Thread starter iBrowse
- Start date
first day back, w the jet lag i was sluggish af but got thru it
A) Back Squats
4x1 @ 90% of 1RM
i backed off of the 90% a bit and after a few warm up sets I did 4 singles @ 315#, my legs weren't exactly there for me after being out of the gym for 9-10 days.
B) 15 min AMRAP
3 muscle ups
6 front squats from floor (155#)
6 burpee box jumps (24" box)
subbed strict ring pulls up for the muscle ups, completed 6 full rounds + 3 front squats
looking forward to getting back into the swing of things this week.
A) Back Squats
4x1 @ 90% of 1RM
i backed off of the 90% a bit and after a few warm up sets I did 4 singles @ 315#, my legs weren't exactly there for me after being out of the gym for 9-10 days.
B) 15 min AMRAP
3 muscle ups
6 front squats from floor (155#)
6 burpee box jumps (24" box)
subbed strict ring pulls up for the muscle ups, completed 6 full rounds + 3 front squats
looking forward to getting back into the swing of things this week.
i keep hearing to do that but to mix it up (lift heavy with lower rep range once a week maybe an do what you said the rest of the week
Today was a creepy sneaky fukk your shyt up quietly on stealth type day
1 round every 5 mins for 5 rounds
300m row
20 American kb swings (55#)
*Score all completion times and note best and worst scores*
1:36 / 1:47
1 round every 5 mins for 5 rounds
300m row
20 American kb swings (55#)
*Score all completion times and note best and worst scores*
1:36 / 1:47
Today was a creepy sneaky fukk your shyt up quietly on stealth type day
1 round every 5 mins for 5 rounds
300m row
20 American kb swings (55#)
*Score all completion times and note best and worst scores*
1:36 / 1:47
1 round every 5 mins for 5 rounds
300m row
20 American kb swings (55#)
*Score all completion times and note best and worst scores*
1:36 / 1:47
Friday is usually a cardio/mobility day but I was working out with a girl and felt stronger lol.
45 minutes on the elliptical
3 sets of paused spoto press @205 AMRAP
3 sets of standing OHPs 135x8, 145x5, 155x5 (new PR for volume and weight)
I already started week 5 of my programming so I'll post the entire week later.
45 minutes on the elliptical
3 sets of paused spoto press @205 AMRAP
3 sets of standing OHPs 135x8, 145x5, 155x5 (new PR for volume and weight)
I already started week 5 of my programming so I'll post the entire week later.
Haven't updated this in a while.
Progress is the name of the game.
Main lifts (I know there are people on here that do more
)
Progress is the name of the game.
Main lifts (I know there are people on here that do more
)- Conventional dead: 1RM @ 485lbs...went up nice and tight, I was hoping to hit 500lbs by December but it looks like I'm ahead of schedule. I'll do a slow 5lbs push to 490 next week or maybe two weeks. No rush...want to really normalize this kinda weight on my body
- Back Squat: Per my coach, I'm doing slow descending squats (~4 seconds) with a pause in the bucket...I'm at 335lbs with a belt...I think sleeves will make a big difference.
- Flat Bench: Weak point...I'm at a 265lbs single...
working on it. - Incline Bench: 225x3...same as above...working on it
- OHP: Did a 170lbs 1RM but got a little dizzy...not going that high again any time soon