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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...

13 dips

PM one legged squats, pullup rows

Rack squats bottom up
Up to 694
640x2
580x2

Leg press high reps
Hams
Leg raises

Bodyweight 149kg LOL

2 sets explosive pushups early morning

Park pullups PM

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...

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

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 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 weight if you're running around playing gorilla golf all the time.

Standing strict press narrow grip, thumb on first ring, no leaning back
264
286
297
308
341X, went too crazy, wider grip, leaned back to press and strained L pec again
Narrower grip super...

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

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...

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...

Shoulder pushups upright at park, 35! +2 from last time. Second set just a few reps.

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...

Park shoulder push-ups upright, 33! +2 from last time. Need to rest upper body now...

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

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!

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

264
374
473
584
694
838 (+10kg from last time)
804

Tue morning, park strict shoulder pushups, previous best 28

30! Still felt rough 3 days after hard rack deads