My Training Journal

[ExtraMile]

Today -

15mins cycling

Weighted Deep Dips bodyweight after my workout was 195! holy fuck...
assisted 30lbs x 10
bw x 5
bw + 36lbs x 7 PR
bw x 36lbs x 6
bw x 3 sets of 8 reps

Tri Set:
A1: Standing Strict Laterals 17lb DB x 8 for all four sets
A2: Standing BB Military Press 72lbs x 6, 72lbs x 5, 66lbs x 5 +1pushpress, 66lbs x 4 +2pushpresses
A3: Standing Laterals (with a small cheat at the start) 17lb Db x 5 for all four sets

this burned my shoulders!

Seated Cable Row - starting to get back into the back work now my injury is almost healed...
(I did these reps super strict and slow, with a hard squeeze at the top of the rep and holding it there for a second)
stack x 15 PR
stack x 12
stack x 10

Seated Overhead Extension
55lb DB x 10 PR
61lb DB x 7 PR
61lb DB x 6
-dropset 45lb DB x 6

15mins cycling

I weighed 195 after the gym, so I had drunk my pwo shake which I started taking last week and it contains 51g protein, about 65g carbs and somthing like 4g fat. So that may have added some and I was looking a bit bloated but fuck it, being that bodyweight is a PR and when I tense my abs you can see a blured set of top abs lol

no calves because I few people I knew from outside the gym were there and I had managed to avoid them throughout my workout but I was smoked and didnt wanna risk ruining my focus talking and shit, still using mind-muscle I managed to get my calves firing pretty hard during cycling and I worked them on friday so who cares lol

 

[ExtraMile]

Tomorrow is the real test, Im doing front squats, deadlifts, hypers and one arm rows. Deads and 1 arm rows are what fucked my back originally, the deadlifts will be medium weight and the one arm rows strict and slow to ease back into it, if all goes well then Ill start the creatine and my new routine and start lifting as normal again

 

[Tblock1]

Tomorrow is the real test, Im doing front squats, deadlifts, hypers and one arm rows. Deads and 1 arm rows are what fucked my back originally, the deadlifts will be medium weight and the one arm rows strict and slow to ease back into it, if all goes well then Ill start the creatine and my new routine and start lifting as normal again

What weight are you going to use for front squats?

 

[ExtraMile]

What weight are you going to use for front squats?

probably 110 for 3 sets of 8 nothing extreme, I managed 110 for 3x5 last workout after my oly and box squats so I should get it.

I bet you will ask this sooner or later lol so Im gonna say now, I use the cross grip not the clean grip.

 

[Tblock1]

probably 110 for 3 sets of 8 nothing extreme, I managed 110 for 3x5 last workout after my oly and box squats so I should get it.

I bet you will ask this sooner or later lol so Im gonna say now, I use the cross grip not the clean grip.

Ahhh no!!!! JK I used the cross grip when I frist started them too, and continued to use it for a while. Call it "bodybuilder grip", it sounds cooler

 

[ExtraMile]

Ahhh no!!!! JK I used the cross grip when I frist started them too, and continued to use it for a while. Call it "bodybuilder grip", it sounds cooler

lol well yeah crossgrip looks more badass IMO and yes I know 8 reps its not good according to you and andalite but Im gonna try it, and if it doesnt work and my posture goes wrong I will change to 4x6

 

[Tblock1]

lol well yeah crossgrip looks more badass IMO and yes I know 8 reps its not good according to you and andalite but Im gonna try it, and if it doesnt work and my posture goes wrong I will change to 4x6

Well I don't really care about the whole 8 reps thing, but that article someone posted about it said it was bad, so I took note.

 

[SaiBoT]

I was the one who posted that article, but that is meant for olympic lifting with a clean grip. For those who want to do it for bodybuilding purposes or even strongman, you can even do front squats widowmakers, that's being a badass lol.

 

[SaiBoT]

probably 110 for 3 sets of 8 nothing extreme, I managed 110 for 3x5 last workout after my oly and box squats so I should get it.

I bet you will ask this sooner or later lol so Im gonna say now, I use the cross grip not the clean grip.

I think you should wait a bit more for the front squats because the position will make it tough on that spot you got hurt. At least take it easy, don't make it a real test.

 

[Tblock1]

I was the one who posted that article, but that is meant for olympic lifting with a clean grip. For those who want to do it for bodybuilding purposes or even strongman, you can even do front squats widowmakers, that's being a badass lol.

Oh that clears up a lot. I was thinking about attempting a set of widowmaker front squats as I had never seen anyone do it, and was thinking that would be one of the hardest things possible