My Training Journal

[SaiBoT]

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

Pic a nice weight and even if you don't make all the reps switch to back squat without resting and rep it all out, just make sure you have the trash can nearby

 

[ExtraMile]

some day i will do a widowmaker front squat set...

 

[ExtraMile]

Today - fuck yes!!!! BACK IS HEALED

pretty much a deadlift day

got to the gym 20mins before it closed again because of school work and shit so this was super fast paced, luckily the gym owner let me and a few other of the regular members stay 20mins after it was closed.

15mins cycling

Deadlifts (medium day)
132 x 5
198 x 3
248 x 3 easy and no back pain
264 x 2 easy again and still no back pain

those deadlifts were supersetted with:

Wide Grip Chins
(bodyweight 191)
first set 9 reps PR
second set 7 reps
3rd set 4 reps then 2 w/ underhand grip

Dumbell RDL
72's x 12
72's x 12

those were supersetted with:

Strict One Arm Row - this is how I injured my back in the firts place...
50 x 20/20 easy
66 x 15/15 easy lol this is actually a PR for the strict style...
one arm rows get my heart racing

Seated Reverse BB Wrist Curl
(forearms were kinda tired from all the pulling exercises before, deadlifts weren't mixed grip)
just a preset bar that weighed I think 15lbs for 3 sets reps went 15, 12, 10

Weighted Hypers (bar behind the neck)
22lbs x 10 x2sets PR
-I prefer weighted zercher hypers...

15mins cycling

badass workout and Im so hyped about the deadlifts, 264 wasnt too hard although I could tell I hadnt deadlifted in so long as my technique was a little off, I was expecting it to be real hard but it wasnt too bad. Im going to progress from here with triples then a set of 6-8 of deficit deadlifts. Now I know my back is healed its time to take creatine and go full blown into my new routine and start smashing PR's on everything like I was before. I am going to take the rows, deficit deadlifts and front squats easy though as they require alot of back stabilising.

 

[JDid23]

good shit man!

 

[Tblock1]

Take that injured bullshit off your profile signature

 

[ExtraMile]

Take that injured bullshit off your profile signature

lol I forgot, I will do

 

[SaiBoT]

Good stuff! Now go break those PR's!

 

[ExtraMile]

Good stuff! Now go break those PR's!

hell yeah! 300+ deadlifts and 250+ sumo squats are on the menu

iv got a pm for you so check you inbox in a few mins

 

[SaiBoT]

hell yeah! 300+ deadlifts and 250+ sumo squats are on the menu

iv got a pm for you so check you inbox in a few mins

Tomorrow i will look it, got some chicks in the gym, one of them was miss brazil usa

 

[ExtraMile]

Today - Bench day

getting a little frustrated with my benchpress.

Flat BB - this is getting harder every week I can feel a plateau coming on
bar x 5
105 x 5
132 x 5
160 x 3
187 x 1
215 x 3 PR
165 x 9 PR feet on the bench

few sets of practising competition grip and paused benching which was a little awkward to get the hang of

Incline DB
66's x 8
66's x 7
66's x 6 +1 w/ help

Cable Crossover
25lbs in each arm for two sets of 15 reps PR

DB Pullover
50lb x 10
55lb x 10
61lb x 10 PR
61lb x 10
61lb x 8

Seated Calf Raise Machine
115 x 10 PR
120 x 9 PR
125 x 8 PR
95 x 15 PR

Standing Cable Rear Delt Flye (slow negatives)
5lbs in each arm x 25 reps PR
10lbs in each arm x 12 reps PR
10lbs in each arm x 12 reps

Weighted Highest Decline Situps
3 sets of 8 reps with a 15lb dumbell behind the head

my gym manager was a fuckin moron today came up to me in the middle of a set twice (he did this on wednesday too to tell my not to move a dumbell out of the way with my foot) anyway he came up to my during my set saying did i use chalk on the benchpress and i said yes. I use it on my hands to get a good grip and sprinkle some on the floor so my feet dont slide around. He said I have to clean it up from the floor (there wasnt much) because its getting spread everywhere. I guess it was a fair point so I did get some paper towels get down on my hands and knees and wipe up the chalk from the bench, the floor and the mat next to it. Then he comes up to me AGAIN during a set of pullovers and says to me:

"if you spilt milk at home and your mum told you to clean it up and it looked like that would she say it was an acceptable job?"

the floor still had a white kinda colour to it where there was some chalk not like any loose chalk that could be spread just a stain, so I had to do the same again with wet paper towels and mop everything up. WTF

about my bench, my setup was a little off and my first rep was kinda shitty ROM which put me out of the groove, the 3rd rep I was struggling like mad barely got it up the bar had stopped and I actually asked for help from the spotter just as he put his hands on it started moving again before he could apply any force, I asked at he end and he said it barely touched it so Ill count it at 3 reps. But this workout really highlighted the fact that its my chest strength that is holding me back and I dont have any explosion from my chest, Iv also stalled on incline DB Press not for 3 weeks which is fucking gay.