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    Monday leg curls at park, wrecked Tues. 12"...

    Monday leg curls at park, wrecked

    Tues. 12" box squats, felt horrible, Knee pain, back felt lame and hams/inner thighs garbage but whatever. Need 5 days full res for Sunday.

    Many doubles with...
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    714
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    13 dips PM one legged squats, pullup rows

    13 dips

    PM one legged squats, pullup rows
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    Rack squats bottom up Up to 694 640x2 580x2 ...

    Rack squats bottom up
    Up to 694
    640x2
    580x2

    Leg press high reps
    Hams
    Leg raises

    Bodyweight 149kg LOL
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    2 sets explosive pushups early morning Park...

    2 sets explosive pushups early morning

    Park pullups PM
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    Starting over Handstand pushups at park, 2...

    Starting over

    Handstand pushups at park, 2 reps then 2 more singles with slow negative.

    Legs on wall 20 reps

    Goals are:
    848 deficit DL on 6" box
    846 axle deadlift no belt
    330 seated...
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    Db laterals with front high finish and hold, up...

    Db laterals with front high finish and hold, up to 14kg dbs

    One arm db laterals

    Front crucifix hold, palms up

    Rope pressdowns
    Wide grip straight bar pressdowns
    One arm pressdowns
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    714
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    Quick back blast Low pulley rows, one work...

    Quick back blast

    Low pulley rows, one work set with a down set, no rest

    Seated horizontal row machine, same

    Wide grip straight bar lat pulldowns, same

    One arm deads with 1.5" handle...
  • it's horrific, isn't it? I get it every time I...

    it's horrific, isn't it? I get it every time I train abs!!! Like a knife in my gut and I can feel my entire ab wall lock up. The worst is after sit-ups while lying on a pvc pipe. I just stopped...
  • quit playing basketball, dummy. You'll never gain...

    quit playing basketball, dummy. You'll never gain weight if you're running around playing gorilla golf all the time.
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    Standing strict press narrow grip, thumb on first...

    Standing strict press narrow grip, thumb on first ring, no leaning back
    264
    286
    297
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    341X, went too crazy, wider grip, leaned back to press and strained L pec again
    Narrower grip super...
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    714
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    Snatch grip deficits up to 716 lots of singles up...

    Snatch grip deficits up to 716 lots of singles up and down, seated backless press up to 319, elbows and Delts beat up so full two weeks off before the All Japan
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    After 15 days rest from the back strain #2, went...

    After 15 days rest from the back strain #2, went in and am returning to extreme deficit pulls with free bar, no pins! Wide grip, so less bar rebound. Difficult! 6" box, index about 7" from bar...
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    Sat morning, assistance work Grip hangs on fat...

    Sat morning, assistance work

    Grip hangs on fat bar with leg raises
    Wide grip parallel pullups, straight up, head through bars


    Sat night at gym

    Lying leg curls, 2x20-25
    Seated DB rear...
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    714
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    Shoulder pushups upright at park, 35! +2 from...

    Shoulder pushups upright at park, 35! +2 from last time. Second set just a few reps.
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    714
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    2 weeks from the comp, strained left erector, mid...

    2 weeks from the comp, strained left erector, mid back. Only 10 days from deficit pin pull max, those are way too stressful to be able to train deads again after only 10 days. Need a full 2 weeks or...
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    Park shoulder push-ups upright, 33! +2 from last...

    Park shoulder push-ups upright, 33! +2 from last time. Need to rest upper body now...
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    714
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    Some pullover style pull-ups in my door frame...

    Some pullover style pull-ups in my door frame last night then double blue band triceps this morning. Final DL and press training this Sunday before the competition 10/28
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    714
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    Park strict shoulder push-ups, 31. +1 from last...

    Park strict shoulder push-ups, 31. +1 from last time. Little bit much shorter and tri band work this week so should cut that out and just focus on the park shoulder push-ups. Huge pump!
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    Few days of random high rep upper stuff, today...

    Few days of random high rep upper stuff, today Thursday, deads. Standing on three blocks, 2-3" deficit off pins.

    264
    374
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    584
    694
    838 (+10kg from last time)
    804
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    Tue morning, park strict shoulder pushups,...

    Tue morning, park strict shoulder pushups, previous best 28

    30! Still felt rough 3 days after hard rack deads
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