Building the Base
Moderator: Chebass88
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Re: Building the Base
Squat day re-do
Squat
45
135
225
275
315
335x1
305x3x4
Walkout 405x10s
Hack squat 185x3x8
Split squat, unweighted x8 each leg
Squat
45
135
225
275
315
335x1
305x3x4
Walkout 405x10s
Hack squat 185x3x8
Split squat, unweighted x8 each leg
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Re: Building the Base
Yesterday
Bench up to 260x1, 220x3x7
Unrack hold 315x10s
Dips bwx4/3 ouch
Chins bwx3x6, +20x3, bwx6
Lat pull downs 2x8-10
Diag pulls 2x15
Bench up to 260x1, 220x3x7
Unrack hold 315x10s
Dips bwx4/3 ouch
Chins bwx3x6, +20x3, bwx6
Lat pull downs 2x8-10
Diag pulls 2x15
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Re: Building the Base
Warmed up for deals, lowback said no.
10min jog (3/4 mile)
10min jog (3/4 mile)
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Re: Building the Base
Incline
45
135
185
225x1
165x3x9
Cable curls 3x15, 1x6
Hammer curls 35sx3x10
Btn press 85x3x7
Wrist curl 95x3x8
Upright row 3x15/15/13
Rope pushdown 3x15/15/9
45
135
185
225x1
165x3x9
Cable curls 3x15, 1x6
Hammer curls 35sx3x10
Btn press 85x3x7
Wrist curl 95x3x8
Upright row 3x15/15/13
Rope pushdown 3x15/15/9
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Re: Building the Base
SLDL
45
135
225
275
315
365x1
RDL
315x3x4
Deficit Axle
315x3x5
45
135
225
275
315
365x1
RDL
315x3x4
Deficit Axle
315x3x5
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Re: Building the Base
Cardio day
Run
10:48 treadmill mile
Tib and calf raises
Row
500mx2min
Stretching
Very mediocre lol
Run
10:48 treadmill mile
Tib and calf raises
Row
500mx2min
Stretching
Very mediocre lol
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Re: Building the Base
Got a physical agility test coming up, so I'm going easy on the leg volume
Jog 5min xwarmup
Squat
45
135
225
275
315
335
355x1
315x2
Walkout hold
415x10s
Treadmill prowler x90s
Jog 5min xwarmup
Squat
45
135
225
275
315
335
355x1
315x2
Walkout hold
415x10s
Treadmill prowler x90s
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Re: Building the Base
Last night, ran 1.5 miles (less than 15min).
Today
Bench up to 260x1, then 220x3x8
Unrack hold 320x10s
Flat DB bench 65sx8/6
Incline curls 3x12-15
Today
Bench up to 260x1, then 220x3x8
Unrack hold 320x10s
Flat DB bench 65sx8/6
Incline curls 3x12-15
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Re: Building the Base
SLDL up to 365x1
RDL 315x2x5
Btn press up to 95x3x8
Upright rows 45x20, 55x2x12
Rope pushdowns 3x12-20
Rolling triceps 2x12-15
Cable row 2x8-12
RDL 315x2x5
Btn press up to 95x3x8
Upright rows 45x20, 55x2x12
Rope pushdowns 3x12-20
Rolling triceps 2x12-15
Cable row 2x8-12
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Re: Building the Base
Bench up to 260x1, then 220x3x9
Unrack hold 325x15s
All I had time for
Unrack hold 325x15s
All I had time for
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Re: Building the Base
Squat
45
135
225
275
315
365x1
315x4/3
Pin squat
385
405
425
Beltless pause squat
275x2x3
Chins bwx3x3
45
135
225
275
315
365x1
315x4/3
Pin squat
385
405
425
Beltless pause squat
275x2x3
Chins bwx3x3
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Re: Building the Base
High Incline cg
45
95
135
185x1
155x3x6
Btn press
45
95x2x6
HS row 4xF
Cable curls 4xF
Lying tricep db 3xF
Reverse curl 2xF
45
95
135
185x1
155x3x6
Btn press
45
95x2x6
HS row 4xF
Cable curls 4xF
Lying tricep db 3xF
Reverse curl 2xF
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Re: Building the Base
Terrible deadlift workout due to many factors, but mostly the bodily soreness and fatigue from everything else I did this past week.
Up to a 405 dead which felt like total ass
Lowback was achey. Did 1x15 each side 45lb side bends
Decided I need more deadlift-specific conditioning
Did double overhand dead 135x3x20
Up to a 405 dead which felt like total ass
Lowback was achey. Did 1x15 each side 45lb side bends
Decided I need more deadlift-specific conditioning
Did double overhand dead 135x3x20
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Re: Building the Base
Bench, up to 245x2x2
Dead, up to 345x2x2
Cg larsen
175x4x10
Db fly 25sx12- shoulder pain
Hammer curl 35sx4x6-12
Rolling db ext 3x8-10
Dead, up to 345x2x2
Cg larsen
175x4x10
Db fly 25sx12- shoulder pain
Hammer curl 35sx4x6-12
Rolling db ext 3x8-10
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Re: Building the Base
Bench, up to 245x2x2
Dead, up to 345x2x2
Deficit Axle 255x4x10
Side bends 2x15
Cable rows 3x8-12
Dead, up to 345x2x2
Deficit Axle 255x4x10
Side bends 2x15
Cable rows 3x8-12
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Re: Building the Base
Dead 345x4
Bench 245x1/3
Military press
45
85x10/10/10/8/2
Upright row 45x15/12
Bench 245x1/3
Military press
45
85x10/10/10/8/2
Upright row 45x15/12
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Re: Building the Base
Bench up to 245x2, 265x1, 245x1
Dead up to 345x1, 365x1, 385x1, 345x1
Started to warm up for front squats but they felt like AIDS, so I decided to supplement my deadlift some more.
SSB GM
135x5 too heavy for full ROM
95x13/13
Chins 2x4
Dead up to 345x1, 365x1, 385x1, 345x1
Started to warm up for front squats but they felt like AIDS, so I decided to supplement my deadlift some more.
SSB GM
135x5 too heavy for full ROM
95x13/13
Chins 2x4
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Re: Building the Base
Bench up to 225x4 (lowered the intensity in this as a daily lift, since I have a bad habit of grinding my bench)
Deads up to 345x2x2
Bicep tendinitis rehab
30lb db pullovers x20
Hang from bar x30s
Foam roll
Deads up to 345x2x2
Bicep tendinitis rehab
30lb db pullovers x20
Hang from bar x30s
Foam roll
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Re: Building the Base
Also this morning was a 2/3mile jog
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Re: Building the Base
Deficit Axle
135
225
275x3x10
Cable rows 3x18/10/8
Ab Walkout 2x5
Back ext bwx20, +25x6
135
225
275x3x10
Cable rows 3x18/10/8
Ab Walkout 2x5
Back ext bwx20, +25x6