Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
Chris, you have made some damn nice progress my man:thumb: Congrats on the dead pr!
Crushed my legs today with front squat volume from hell...
95x10
115x10
135x10
155x10
185x10
225x10
Strict OHP
95x10
115x10
135x10
155x3
Feeling run down, to much work... Stupid adulting getting in the way of strength progress:rofl:
95x10
115x10
135x10
155x10
185x10
225x10
Strict OHP
95x10
115x10
135x10
155x3
Feeling run down, to much work... Stupid adulting getting in the way of strength progress:rofl:
I did hit one of my pr's I wanted to hit by the end of the year back then finally lol.
Chest day today. Changed it up a bit and did some dips. Been a while since I did that.
A.
Box squat, low bar. 15:00 to find a "heavy" single for the day. No slow reps allowed. No unloading on the box allowed; T bagging only. Worked to 315.
B.
Submaximal strength: Sumo good mornings, 3x6, 95lbs. Again, go fast and then add more speed.
C.
Metcon:
21 hang power cleans, 21 wall balls, 10-20-30 shuttle sprint on the turf-3 min rest
15, 15, sprint-2 min rest
9,9, sprint-90 sec rest
250 m sprint.
D.
Aux:
3x10 Glute Ham Raise
100 banded good mornings as fast as possible, rest when complete. Westside green band, I think it's a 4.5mm thickness. Hated it.
Box squat, low bar. 15:00 to find a "heavy" single for the day. No slow reps allowed. No unloading on the box allowed; T bagging only. Worked to 315.
B.
Submaximal strength: Sumo good mornings, 3x6, 95lbs. Again, go fast and then add more speed.
C.
Metcon:
21 hang power cleans, 21 wall balls, 10-20-30 shuttle sprint on the turf-3 min rest
15, 15, sprint-2 min rest
9,9, sprint-90 sec rest
250 m sprint.
D.
Aux:
3x10 Glute Ham Raise
100 banded good mornings as fast as possible, rest when complete. Westside green band, I think it's a 4.5mm thickness. Hated it.
Ran 3 miles today it sucked
Then 2nd round at the gym Did some squats nothing too crazy today
123x10
173x10
183x10
193x9
193x9
WOD was 3 rounds
10 clusters (53#)
15 bar facing burpees
Done in 8:17
Clusters felt good first time doing a clean since surgery keeping it light.
Sent from my iPhone using Tapatalk Pro
Then 2nd round at the gym Did some squats nothing too crazy today
123x10
173x10
183x10
193x9
193x9
WOD was 3 rounds
10 clusters (53#)
15 bar facing burpees
Done in 8:17
Clusters felt good first time doing a clean since surgery keeping it light.
Sent from my iPhone using Tapatalk Pro
Started my acc pulling day again. Back is feeling good, so I'm slowly adding weight and extra work back in. Strength is coming back from my weird off week and body weight is around 211.
3" Deficit Deads (all beltless)
295x3sx10r
345x2sx8r
Shrugs
225x15
315x2sx12r
Weighted decline abs
45x2sx12r
oblique's
45x2sx20r each side
3" Deficit Deads (all beltless)
295x3sx10r
345x2sx8r
Shrugs
225x15
315x2sx12r
Weighted decline abs
45x2sx12r
oblique's
45x2sx20r each side
Did a bunch of reading and such and decided since my knees, hips and back feel like poo doing Candito that I'm not going to force the issue and end up injuring myself. So started 5/3/1 Monday using my 1rm from candito. I must say I've gotten alot stronger so may have to do a quick retest of the bench, ohp, squat, dead to have better numbers. Granted it's not perfect for beginners since we generally gain fast than the program but still it's a marathon not a sprint so I'm gonna give her hell
I thought you were heavier than that by a good bit. Your bench numbers are monstrous for that BW.
Thanks! It's my best lift, probably because I don't need my back as much for it.
I compete at 205 with a 2 hour weigh in
I compete at 205 with a 2 hour weigh in
Matt have you read or do you own any of Jim Wendler's 5/3/1 books? I think I need to pick one up to fully grasp the program. Also I think I'll have to use this week as a gauge and maybe retest 1RM on the bench, ohp, dead, squat as my last am rap set has been like 15+ reps at 85% of my 90% of the 1rm. Not sure if that's normal.
And squats sucked today holy poop. Worked up to a 175 for an amrap set. Got 11 and decided I hate life. Most I'd done prior was 8. May have had a few left but really didn't want form to get sloppy so I stopped
Flex Friday, so decided to hit leg day. -Candito program
Squats - low bar & Deadlift - sumo, warmed up with:
Bar x 12
135 x 12
225 x 10 pause reps
Main sets - belt:
Three of 315 x 6
Accessories right after, I take Glutamine both before and after but might need to start using BCAA's....
Squats - low bar & Deadlift - sumo, warmed up with:
Bar x 12
135 x 12
225 x 10 pause reps
Main sets - belt:
Three of 315 x 6
Accessories right after, I take Glutamine both before and after but might need to start using BCAA's....
Squat
135x10
165x10
195x10
Conventional deads
135 warmup
185x10
225x8
275x3
315x1
Leg extension
60x10
70x10
80x10
One leg press
70x10
80x10
I ❤ volume
135x10
165x10
195x10
Conventional deads
135 warmup
185x10
225x8
275x3
315x1
Leg extension
60x10
70x10
80x10
One leg press
70x10
80x10
I ❤ volume
A.
12 x 2 box squats every 45 seconds. 175 + 3 chains.
8 x 2 deads every 45 seconds. 225 + bands.
B.
4:00 AMRAP of: 3 muscle ups, 6 ring dips, 15 air squats.
3:00 rest
4:00 AMRAP of: 30 double unders, 15 situps
3:00 rest
4:00 AMRAP of: 500m run and max burpees
C.
3x8 snatch grip deads
3x20 sumo deads
3x1min weighted plank
1x100 banded goodmornings
12 x 2 box squats every 45 seconds. 175 + 3 chains.
8 x 2 deads every 45 seconds. 225 + bands.
B.
4:00 AMRAP of: 3 muscle ups, 6 ring dips, 15 air squats.
3:00 rest
4:00 AMRAP of: 30 double unders, 15 situps
3:00 rest
4:00 AMRAP of: 500m run and max burpees
C.
3x8 snatch grip deads
3x20 sumo deads
3x1min weighted plank
1x100 banded goodmornings
A.
Powah cleans: every 2 min for 12 min: two singles. Worked at 205.
B.
Squats EMOM for 10. Triples at 225. Go fast, then add speed. No rest at the top.
C.
:30 of power cleans at 135
:30 rest
:30 of wallballs (30 pounder)
:30 of rest
:30 of burpees
D. 3x20 RDLs at 135
Powah cleans: every 2 min for 12 min: two singles. Worked at 205.
B.
Squats EMOM for 10. Triples at 225. Go fast, then add speed. No rest at the top.
C.
:30 of power cleans at 135
:30 rest
:30 of wallballs (30 pounder)
:30 of rest
:30 of burpees
D. 3x20 RDLs at 135
Ohp warm ups.
45x5, 55x5, 65x5
Working sets ohp
75x5, 85x5, 95x15
Did some side lateral raises, front delt raises, and bent over rear flys...100 reps total between the accessories. Shoulders burned. Digging 5/3/1
45x5, 55x5, 65x5
Working sets ohp
75x5, 85x5, 95x15
Did some side lateral raises, front delt raises, and bent over rear flys...100 reps total between the accessories. Shoulders burned. Digging 5/3/1
Knew I didn't have it in me, but all the guys at the gym think I'm hulk so I tried 385 on flat bench after doing
275 x 5 twice and 295 x 5 once and 315 x 3 once and went straight to 385. Good control all the way down nice and slow, got it off my chest but that was about it. Didn't have the food in me for that one lol. But got a good negative lol
275 x 5 twice and 295 x 5 once and 315 x 3 once and went straight to 385. Good control all the way down nice and slow, got it off my chest but that was about it. Didn't have the food in me for that one lol. But got a good negative lol
A. Overhead Squats 5-5-4-4-3-3 on 90 second clock. 115,135,155,165,175,185.
B. every 8 minutes for 32 minutes start a round, go A, B, A, B:
A. 250m run, 15 burpee box jump overs, 20 alternating dumbbell snatch @45, 250m run.
B. 250m run, 15 burpee box jump overs, 10 single arm DB lunges (each), 250m run
B. every 8 minutes for 32 minutes start a round, go A, B, A, B:
A. 250m run, 15 burpee box jump overs, 20 alternating dumbbell snatch @45, 250m run.
B. 250m run, 15 burpee box jump overs, 10 single arm DB lunges (each), 250m run