Same here. Tweaked mine the last time I went heavy and haven't done anything but very light weight to get blood moving since.
Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
Same here. Tweaked mine the last time I went heavy and haven't done anything but very light weight to get blood moving since.
3,2,1 Go Fk yourself day:
20 Minutes:
Evens: 15 calories assault bike
Odds: 3 burpees, 4 box jumps, 5 wall balls (30lbs)
20 Minutes:
Evens: 15 calories assault bike
Odds: 3 burpees, 4 box jumps, 5 wall balls (30lbs)
Paused bench.
225x10
225x4sx9r shoulder a tick tender but a little better, goal is not to anger it more and allow it to heal before we ramp up the weight.
Deficit deads
320x4sx10r was hard but went well.
reverse hyper
50# 4sx10r
leg press, no idea what the sled weighs by itself so I just count the 45's.
90x20
180x20
270x15
360x10
450x10
All training is beltless/strapless to strengthen my core.
Knee, back and shoulder is feeling better. Going into this training cycle slowly. Jesse and I plan on me competing in the winter. So I have some time ease into this.:thumb:
225x10
225x4sx9r shoulder a tick tender but a little better, goal is not to anger it more and allow it to heal before we ramp up the weight.
Deficit deads
320x4sx10r was hard but went well.
reverse hyper
50# 4sx10r
leg press, no idea what the sled weighs by itself so I just count the 45's.
90x20
180x20
270x15
360x10
450x10
All training is beltless/strapless to strengthen my core.
Knee, back and shoulder is feeling better. Going into this training cycle slowly. Jesse and I plan on me competing in the winter. So I have some time ease into this.:thumb:
No machines, free-weights, yada yada. I.E. pull ups, push ups, etc. Basically if I wanted to go into the garage and get a workout in.
Ahh, Body Weight stuff.
4sx20r pushups wide, normal, narrow grip
4sx10r pull ups (over hand grip) chin ups (underhand grip)
100 air squats (full depth, hip crease below top of the knee)
50 burpes
pistols (single leg bw squats, these are super hard) as many as you can.
Crunch circuit 200 reps total, 20 reps per crunch variation.
A guy can pickup some cheap dumbells and kettlebells for some more options.
Do the above 5-6 times a week and get a handle on your diet and you will build some strength, some size and get into pretty good shape. When it starts to get easy, increase the speed and shorten your rest time. At some point buy a weighted vest.
4sx20r pushups wide, normal, narrow grip
4sx10r pull ups (over hand grip) chin ups (underhand grip)
100 air squats (full depth, hip crease below top of the knee)
50 burpes
pistols (single leg bw squats, these are super hard) as many as you can.
Crunch circuit 200 reps total, 20 reps per crunch variation.
A guy can pickup some cheap dumbells and kettlebells for some more options.
Do the above 5-6 times a week and get a handle on your diet and you will build some strength, some size and get into pretty good shape. When it starts to get easy, increase the speed and shorten your rest time. At some point buy a weighted vest.
Squats high bar beltless
225x6
245x5
275x1
295x1
315x3sx1r
225x6
back was to fatigued from deadlifts the last night... just did enough to feel some weight
Bench on the Elieko squat/bench rack with the Eleiko power bar and rogue comp plates. I think I spent more time trying to figure how much weight I had on the bar. The plates are in KG
221x10
240x5
265x6
259x3sx5r
221x6
Shoulder felt ok ish. probably won't go over 265 for a bit.
225x6
245x5
275x1
295x1
315x3sx1r
225x6
back was to fatigued from deadlifts the last night... just did enough to feel some weight
Bench on the Elieko squat/bench rack with the Eleiko power bar and rogue comp plates. I think I spent more time trying to figure how much weight I had on the bar. The plates are in KG
221x10
240x5
265x6
259x3sx5r
221x6
Shoulder felt ok ish. probably won't go over 265 for a bit.
last night was a 1RM PR night
Good work Katie. Congrats on the pr!
Bench and dreads yesterday
240x10
240x3sx9r
240x5
240x4
Trying to get my bench volume up. Wow is it moving slow
Deads beltless
320x4sx10r
These are going well for beltless.
240x10
240x3sx9r
240x5
240x4
Trying to get my bench volume up. Wow is it moving slow
Deads beltless
320x4sx10r
These are going well for beltless.
A. max of complex: power clean, front squat. Still taking it slow. Called it at 235.
B. 5x5 cambered bar speed squats. 205. Amazing how heavy that feels on a cambered bar. Felt like a wimp!
C. 5 rounds of 30 seconds on, 1 minute off: Rower sprints, pushups.
B. 5x5 cambered bar speed squats. 205. Amazing how heavy that feels on a cambered bar. Felt like a wimp!
C. 5 rounds of 30 seconds on, 1 minute off: Rower sprints, pushups.
I need some good accessories that will help with lockout. I can move the weight up to my knees with ease but i cant pull my hips through. 365 seems to be the hump for me. 345 & 355 is no problem but that extra 10 lbs is killer! :rofl: My BW is down like it always is in the summer and i know thats holding me back.
A. 5k row
B. 8 minutes of farmer handle work: 5 single arm DL and 50' carry. Switch hands. Rinse and repeat.
B. 8 minutes of farmer handle work: 5 single arm DL and 50' carry. Switch hands. Rinse and repeat.
No chains or bands at my gym but I can definitely do some rack pulls. Thanks! What's a good % to work at?