Liftin' weights & lacin' skates

[StinnerOzz]

Killer workout on 4hrs of sleep!



LOWER DAY #1

Standing Calf Raise, no step, alternating legs
12 / 5 / 5
12 / 5 / 5 / 5
12 / 5 / 5 / 6 / 5


RP Seated Calf Raise
50x4 / 4 / 4 / 4 each leg SS w/both x15
RP 50x20? both



Seated Leg Curls SS w/Sissy Squats
80x8 / 6
80x10 / 6
2up/1down 80x11 each / +25x8,4,3 RP


Frog stance Leg Press
360x15,5,5,5 RP
SS w/High Hamstring Press 360x10,5 drop 270x10




BB Shrugs
*2s peaks/stretch
225x10,6,6 RP
SS w/BTB shrugs 225x20
SS w/snatch grip hang stretch 225 @45s

[Cantplankwell]

Well, we lost the semis against the best team. I figured we might, but again we beat ourselves. Goalie had an absolutely terrible night from the very first shot. I had 2 assists on my line's 3 goals, and the other I ran great interference/screen to make room for the shot. The team that beat us ended up winning the championship 8-1, one goal away from a mercy, so chances are we would have won that if we advanced. Bah!




Aaaand I'm really busy and may not be able to lift tomorrow, so if not I'll just do full body on Saturday. Next week is in the air, Gironda workout/training Tuesday and not sure what else. I usually get a free pass for when I travel, and will probably do the same unless something comes up.

I wanted to check back and see how you did in your playoffs, too bad we dont have back up goalies!

There is no way that you were feeling as bad as Tampa is today.


Breezed through your work from the last several weeks, will get caught up soon in detail.

[StinnerOzz]

I wanted to check back and see how you did in your playoffs, too bad we dont have back up goalies!

There is no way that you were feeling as bad as Tampa is today.


Breezed through your work from the last several weeks, will get caught up soon in detail.

Thanks for checking in! You're my only frequent friend here, haha.

Tampa...wow! They made Pittsburgh's implosion look not-so-bad by comparison. Sharks/Knights has been great so far. Aside from last night's blasting, it's been really close and exciting.

[StinnerOzz]

Arms and delts still sore from Monday, but the show must go on. Tomorrow is hockey so I have to lift today.




UPPER DAY #2

Warmups / Incline Pushups / face pulls / repeat


Weighted Chins +70x7,4,3,3 RP (+1,1,0,0)
SS w/High Grip Machine Rows, 5s peaks
115x8 RP 190x8 explosive



Flat DB Press
90x17,9,7 RP no change. Damn. But triceps and delts were sore, so that probably impacted it too.
SS w/Gironda Dips x12



Frog Crunch w/5s peaks
10, 5 backoff set
20 RP



French Press, 2s peak/stretch (something new…meh): 70x8
SS w/Straight bar pressdowns 130x12
SS w/Guillotine Curls, 5s peaks 130x8

RP Rev Grip pressdowns 2s peaks 80x12
SS w/Tail Ends 80x15
SS w/Guillotine Curls, 5s peaks 150x6 drop 130x5

[StinnerOzz]

LOWER DAY #3



Standing Calf Raise, no step, alternating legs
12
12 / 7 / 5
SS w/Seated calf raise 50x20
SS w/Rev raise off a step x25

12 / 7 / 4
SS w/Seated calf raise 50x20
SS w/Rev raise off a step x30

-----

Lying Leg Curls SS w/Sissy Squats, no rest
70x8 / 6
70x10 / 6
100x15 / Leg Extensions 120x8* add 140x8* add 170x6 add 190x6 add 210x6
*=2s peaks


Unilateral leg press
180x8 / 180x5 / 180x4 - each leg alternating, no rest
Added 40 lbs and lowered reps considerably from last time, when my quads felt like they were going to explode afterward. I need quicker recovery for this high frequency program.
SS w/frog stance leg press 5s negatives 180x15
RP High Hamstring Press 360x15

-----

BB Shrugs 2s peaks/3s stretch
135x8 add 175x8 add 225x8
RP 275x12 straight




Frog Crunch w/10s peaks
6, 6

6 SS w/Gironda vacuum @60s

[StinnerOzz]

UPPER DAY #3


Warmups Incline BB Press / Face Pulls / repeat



Incline BB Press: 195x11,5,5,4 RP (+1,0,0,0)
SS w/Parallel Dips 10s negatives x4,3 RP


T-Bar Rows *5s peak / straight
90x3* / 90x3
add 115x3* / 115x3
add 135x3* / 135x3
RP 30s - 160x10 straight (+2)


Machine L-Laterals
90x15s hold / x6 / 15s hold / x10 / 15s hold


Rev Incline rear Laterals
45x12,8,8 RP


Guillotine Curls w/5-second peaks: 130x12,5
SS w/Drag Curls 2s peaks 75x10


Incline dual rack Skullcrushers
110x10,4,4 RP
SS w/Tail Ends 3s peaks 90x12

[StinnerOzz]

Unexpected short day, decided to skip arms and added a little more work for the big stuff to help. Needed to conserve some time.

*=extra

UPPER DAY #1

Warmups parallel Dips / Pullups / repeat



Converging Pulldown machine w/10s negative last rep each
175x8 add 195x6 add 215x5
RP 245x8,4,*6 RP +10s static last rep
RP High Machine Rows 180x6 drop 150x7 drop 130x6




Slight Incline DB Press
95x15 (+3!)
RP 95x8,6,5*
(Last week RP 90x9,6,3 RP +30s static peak hold)

RP Gironda Dips x10,5 RP



W Press (Scott Press)
45x10 / 45x10 / 45x12
25s between each set

[StinnerOzz]

LOWER DAY #1


Standing Calf Raise, no step, alternating legs
12 / 5 / 5
12 / 5 / 5 / 5
12 / 6 / 6 / 6 / 5 - (+2 total)

RP Seated Calf Raise (+10lbs)
60x4 / 4 / 4 / 4 each leg
SS w/both x18 / short RP 6 / long RP 10




Seated Leg Curls SS w/Sissy Squats
80x8 / 6
80x10 / 6
2up/1down 80x10 each / +25x8,4 RP (minus 1 rep hams / 1 RP quads since last week kept my legs sore for hockey)


Frog stance Leg Press (+20lbs all around)
380x15,6,6,6 RP (+0,1,1,1 reps)

SS w/High Hamstring Press 380x10,5 (same reps)
(minus a drop set w/270, again to maybe curb soreness)




Frog Crunch w/5s peaks
10, 5 backoff set
20 RP




Skipped traps and will hit them with high pulls tomorrow. It's been a while since I've done those!

[StinnerOzz]

Had to hurry again, condensed a couple things. May as well not even say that anymore, the past couple months have been the same thing over and over.



UPPER DAY #2

Warmups / Incline Pushups / rack Pullups/Rows / repeat


Weighted Chins +70x8,5,3,3 RP (+1,1,0,0)
SS w/Drag Curls w/2s peaks 65x15?


Flat DB Press
90x18,9,7 RP (+1,0,0)
SS w/Gironda Dips x12


Snatch Grip High Pulls
135x5, 135x5, 165x3, 165x3, 165x3


Incline Skullcrushers, dual rack, total weight
120x6 drop 100x6 drop 80x15
SS w/Rev Grip pressdown w/2s peaks
50x8 add 70x6 add 80x8 add 100x12 straight reps

[Cantplankwell]

Needed to conserve some time.










W Press (Scott Press)
45x10 / 45x10 / 45x12
25s between each set

Scott press....thats a new one to me...I looked it up, sort of like a cross between and arnold press and a fly...? Might give it a try in a super set

As usually you crank out the volume!

Keep up the good work.

[StinnerOzz]

Scott press....thats a new one to me...I looked it up, sort of like a cross between and arnold press and a fly...? Might give it a try in a super set

As usually you crank out the volume!

Keep up the good work.

I made a mistake, that was actually the "W Press" that I did, which is like the Scott Press without the rotation. It looks funny as if you're doing a lame shoulder press w/o full extension, but w/the stress correctly put onto your delts, it really hits you hard.

How about these playoffs? Only one team I picked to advance has (Boston), and thankfully I'm a fan (old hometown team if I never mentioned, though I think I did?) so I have someone to root for. What's great is I really don't mind any team that's left, so no one will make me jealous or upset. I could do w/o the Isles winning, but won't care much if they do. Just watch, a couple of these darkhorse teams are going to get SLAUGHTERED in the next 2 rounds!

[Cantplankwell]

I made a mistake, that was actually the "W Press" that I did, which is like the Scott Press without the rotation. It looks funny as if you're doing a lame shoulder press w/o full extension, but w/the stress correctly put onto your delts, it really hits you hard.

How about these playoffs? Only one team I picked to advance has (Boston), and thankfully I'm a fan (old hometown team if I never mentioned, though I think I did?) so I have someone to root for. What's great is I really don't mind any team that's left, so no one will make me jealous or upset. I could do w/o the Isles winning, but won't care much if they do. Just watch, a couple of these darkhorse teams are going to get SLAUGHTERED in the next 2 rounds!

For sure I had the Leafs (My Team) out in the first round, they are still missing a number of critical pieces yet to play serious playoff hockey: they need a couple of gritty never quit forwards, a big mean right hand side d-man and a good back up goalie. And I dont think their Coaching is up to the task moving forward.

The Bruins still have most of those pieces. I did not see Tampa or Winnipeg, or Nashville being out. I still have the Islanders in the Eastern Final, simply because they allowed the fewest GA in the regular season...which is a necessity for the playoffs.

I have lost interest in Hockey till next fall, time for baseball and a little play off basket ball.

[StinnerOzz]

I have lost interest in Hockey till next fall, time for baseball and a little play off basket ball.

:: does not compute ::


As a Boston fan I had to trust they'd take game 7, but I was worried all around. History always presents repeatable trends until it doesn't, you know? Leafs look scary to me, one bounce here or there and they advance. Lots of firepower to overcome soft defense, and with the right opponent you never know how far they can go!

I was thinking about how much I hate Dubinsky and Foligno, and that I really don't want to see them win - lol. Can never underestimate Torts, and they're a tough team when they get going. As was reiterated last night, that Panarin can shoot!




Today


FULL BODY


Had to take the past 3 days off, gonna catch up with a couple full body routines this week I guess! Combined arms to the net stuff today and will probably do so on all full body days so I'm not in there 90+ minutes. I'll do calves alone at home tomorrow since I'm not lifting otherwise.




Gironda Dips / Neutral Grip Pullups / Skater Squats
x6 each x2 circuits, no rest



Incline BB Press w/4s squeezed peaks
175x9-10? Lost count , 6, 4 RP (+10lbs)
SS w/Parallel Dips x15

Long RP / CG Bench (1-2 shy of failure)
165x10,6 RP drop 135x10,5 RP
SS w/Parallel Dips x12
Wide dip bar was taken every damn time I wanted it today…




Lying Leg Curls
70x8 add 80x6 add 90x6 add 100x6 drop 90x6 drop 80x10

Leg Extensions
Unilateral 60x8 add 70x8 add 80x8
RP / Bilateral 200x10 RP 220x10



Snatch Grip High Pulls
135x5, 135x5, 165x3*, 165x3*, 165x3*
*=SS w/T-bar Rows 160x10



Leg Press (regular stance for a change!)
90x10 add 140x10 add 180x10 add 230x10 add 270x10 add 320x10 add 360x10 add 410x10

[StinnerOzz]

Calves / abs bonus day

Unilateral calf raise
10, 10
10,5,5 RP w/2s peaks


Frog Crunch
10, 10 w/5s peaks
9 w/10s peaks


Seated calf raise
90x15 drop 70x10 drop 50x10
90x15 drop 70x10 drop 50x15

Right foot felt like it took more of the work as usual, so I did some machine calf presses 2up/1down for my left leg. That helped! 100x12 reps w/2s peaks and 2-3s negatives


DB tibialis raise, 3s peaks
55x20, 55x15, 55x15


Ab Wheel rollouts F/L/R
6 each

[Cantplankwell]

Ab Wheel rollouts F/L/R
6 each

Nice that you can do those, I tried them using a barbell, even say a 1/2 one and it irritates my lower back (which must be exposing a weakness I should train)

Nice work on the heavy snatch pulls the other day as well.

[StinnerOzz]

Nice that you can do those, I tried them using a barbell, even say a 1/2 one and it irritates my lower back (which must be exposing a weakness I should train)

Nice work on the heavy snatch pulls the other day as well.

Thanks! The snatch pulls felt great and my traps were sore as hell. My delts felt decently worked too. Should I feel these in my upper back? I've read that they're a good thickness move, but I'm not feeling it much.

I've always wanted to try the ab rollouts with a barbell but always forget when the time comes. It'd be impossible to do at the gym, but I do have equipment at home that I could use anytime. I also have an actual ab wheel, which I never use either since I never work out at home anyway.

I've had that lower back feeling too, it's pretty easy to make happen IMO. I feel it either comes from letting your core dip (like a failing plank/lame pushup) or "pulling" with your hips instead of abs. That's why I stopped these for a while, as my lower back kept being sore even if it was from a couple bad form reps out of all I did.

[Cantplankwell]

Thanks! The snatch pulls felt great and my traps were sore as hell. My delts felt decently worked too. Should I feel these in my upper back? I've read that they're a good thickness move, but I'm not feeling it much.

I've always wanted to try the ab rollouts with a barbell but always forget when the time comes. It'd be impossible to do at the gym, but I do have equipment at home that I could use anytime. I also have an actual ab wheel, which I never use either since I never work out at home anyway.

I've had that lower back feeling too, it's pretty easy to make happen IMO. I feel it either comes from letting your core dip (like a failing plank/lame pushup) or "pulling" with your hips instead of abs. That's why I stopped these for a while, as my lower back kept being sore even if it was from a couple bad form reps out of all I did.

Many advanced Olympic lifters have big traps, and upper back. However I think you have to have a steady diet of this work...lots of varying styles of pulling in every session. I like to think that because most of my work right now is with complexes, utilizing minimum rest I should be building some volume, hopefully this has an effect on my traps/upper back. I could use this as I am just not a muscular looking dude....I look like an out of shape cyclist LOL. Look at the traps on these three Chinese weightlifters.



Tian Tao...the middle guy is around 5'8", 200+lbs. Dont kid yourself tho, in the off season these guys do a lot of bodybuilding style work.

I really don't directly train core at all. There is only so much time I have in the gym, I suppose I could do something on my off days if I find myself with some time.

[StinnerOzz]

Those guys look great. Definitely a lot of volume and tons of weight moved by those guys. I will keep these in and aim to hit 10-15 sets weekly of 3-5 reps, hopefully increasing weight weekly. See how that goes. My traps have seen some growth recently and it's tough to tell if it's because of these alone, high pulls alone, or a combination of those + the overall frequency. I think the frequency is first and foremost.

Now I need those guys' calf routine - lol. I bet it consists of heel lifts while throwing 300-600lbs. over your head unfortunately

[Cantplankwell]

Those guys look great. Definitely a lot of volume and tons of weight moved by those guys. I will keep these in and aim to hit 10-15 sets weekly of 3-5 reps, hopefully increasing weight weekly. See how that goes. My traps have seen some growth recently and it's tough to tell if it's because of these alone, high pulls alone, or a combination of those + the overall frequency. I think the frequency is first and foremost.

Now I need those guys' calf routine - lol. I bet it consists of heel lifts while throwing 300-600lbs. over your head unfortunately

Watching those three guys lift my max deadlift ...over their heads..while they are warming up is unbelievable.

Keep the reps low as you are saying, just for fun try a few from the floor, I dont have a good understanding of bodybuilding but if you went from the floor wouldnt that put more "time under tension", do to the longer distance covered?

With the kind of weight you are moving and some good volume Its going to have a positive effect I would think.

[StinnerOzz]

Watching those three guys lift my max deadlift ...over their heads..while they are warming up is unbelievable.

Keep the reps low as you are saying, just for fun try a few from the floor, I dont have a good understanding of bodybuilding but if you went from the floor wouldnt that put more "time under tension", do to the longer distance covered?

With the kind of weight you are moving and some good volume Its going to have a positive effect I would think.

Maybe the extra hang tension will be good once I get up to heavy weights, though I think the additional ROM will be beneficial. It would definitely hit my legs some, which is actually not a bad idea at all for these full body days I have lately. I will try that tonight if I feel up to it! It's more of a leg recovery thing for me, I wouldn't want to wear on them w/these and have to do my leg workout the next day, or vice versa. Doing them on full body day might be a good solution to that.

Am I supposed to do it in one fluid motion, or lift it up to the hang position and get the thigh brush/push?

[Cantplankwell]

Maybe the extra hang tension will be good once I get up to heavy weights, though I think the additional ROM will be beneficial. It would definitely hit my legs some, which is actually not a bad idea at all for these full body days I have lately. I will try that tonight if I feel up to it! It's more of a leg recovery thing for me, I wouldn't want to wear on them w/these and have to do my leg workout the next day, or vice versa. Doing them on full body day might be a good solution to that.

Am I supposed to do it in one fluid motion, or lift it up to the hang position and get the thigh brush/push?

Thats why I say "every day is leg day", pretty much all of this style of lifting uses your legs some, even the accessory stuff. I would throw it in at the beginning of a full body day as opposed to the middle or end

Here is a pretty good video of lifters under a coaches eye.



There is a very good tutorial text with the video if you open it in youtube. Dont jerk the bar from the floor, think controlled separation..then smooth transition from a leg movement to an upper body movement as the bar rises ...yes...fluid. Start lighter to get the feel of the movement, with the weight you are capable of moving you will look like some sort of beast in the gym in no time as your traps torture your shirt...when you get real good at it switch to a tank T...

[StinnerOzz]

Was going to do full body but the gym was packed and there was no way I could have done what I wanted in time. So, lower today and upper tomorrow after all. I was gonna take tomorrow off anyway so it's just as good as far being caught up at the same time goes. I prefer the extra day anyway, I need the mental escape now more than ever.



LOWER DAY #2



Seated Leg Curls SS w/Sissy Squats, no rest
80x10 / 6
100x10 / 6
2up/1down 80x12 each / +25x8,5 RP


Frog stance Leg Press
410x15,6,6,6 RP
(+30lbs all around, same reps, and 1 extra set of 6)
SS w/High Hamstring Press 410x10,6 RP


Donkey calf machine, straight reps
230x12, 230x12, 230x12, 230x12


Calves felt awesome on this today, not sure if that's because they were a little sore from yesterday or I just did them perfectly.

[StinnerOzz]

Thats why I say "every day is leg day", pretty much all of this style of lifting uses your legs some, even the accessory stuff. I would throw it in at the beginning of a full body day as opposed to the middle or end

Here is a pretty good video of lifters under a coaches eye.



There is a very good tutorial text with the video if you open it in youtube. Dont jerk the bar from the floor, think controlled separation..then smooth transition from a leg movement to an upper body movement as the bar rises ...yes...fluid. Start lighter to get the feel of the movement, with the weight you are capable of moving you will look like some sort of beast in the gym in no time as your traps torture your shirt...when you get real good at it switch to a tank T...

The floor lift looks simple, the hang part looks simple, but doing both in order smoothly looks like it may be tough to time. I hope to try later in the week!

[StinnerOzz]

Bad day, but great pump.



UPPER DAY #2

Gironda Dips / Neutral Grip Pullups / repeat
6 each set


Converging Pulldown machine w/10s negative last rep each
180x8 add 200x6 add 220x5
RP 245x8,5 RP (+1 rep)



Slight Incline DB Press
95x11,8,6 RP
(Last week was 15,8,6. I ****ed this up bad. Left shoulder felt horrible.)
RP Gironda Dips x10
^Skipped 1 RP set each



Snatch Grip High Pulls
135x5, 135x5, 175x3, 175x3
Not as perfect as 165 was, but I was off all day. Skipped 1 set because of it.



Wide V-bar pressdowns w/triple peaks per rep
90x10, 90x8

Drag Curls 95x15
SS w/DB spider curls 25x12

[StinnerOzz]

Rough hockey game last night. Scored a couple and lost by a couple. Legs were still a little sore, but I think hardly eating all day lent more to my lethargy than that. Missed a hat trick by flubbing a near-breakaway on one final last-second move. I split the D and had the lower part of the circles alone. Was going to roof glove but he looked like he had it covered, so I made a move stick side (my backhand) and just missed. Argh!

Felt awesome in the gym at least!


FULL BODY / UPPER & LOWER #3



Gironda Dips / Neutral Grip Pullups / Skater Squats
x8 each x2 circuits, no rest


Didn't push my chest much today w/presses since my delt still felt off.


Machine Chest Press
80x8 add 100x6 add 120x6 add 140x5 add 160x4*
RP 180x4*
*-4s peaks, 8s negative last rep
SS w/slight Incline DB Press 60x6 w/8-10s negatives
SS w/Cable flies 40x10 w/3s peaks


Snatch Grip High Pulls
135x5, 135x5, 175x3, 175x3
Still not great. Right wrist hurt today for some reason. Probably/hopefully hockey.


Rev Grip chins, 25-30s RPs
+90x3,3,3 RP neutral grip +90x5
SS w/spider Curls 25s x20
SS w/V-bar pressdowns w/triple peaks 80x4 add 90x4 add 110x4 add 130x4 RP 150x4



…Few-minute rest before lower body...


Standing Calf Raise, squeezed peaks
12,8,6 RP each
12,8,6 RP each


Donkey Calf machine SS w/Rev raise
230x12 / 20
230x12 / 25


Leg Extensions
Unilateral 60x8 add 70x8 add 80x8
RP / Bilateral 200x10 RP 225x12


RDL (something different today)
135x10 add 175x6 add 195x6 add 215x6



Skipped leg press because I plan another full body day on Sunday and legs on Tuesday.

[StinnerOzz]

FULL BODY


Gave my delt & wrist more rest today. Felt rough today but all the work went well. Great pump, good numbers, nothing bothered me. Just took a little extra time between some things. Legs were still sore from the cluster set RDLs 2 days ago, so I just stuck with straight up leg press today and no iso work. Felt really good there!




Gironda Dips / Neutral Grip Pullups / bodyweight squats
8 / 8 / 12 / repeat




Machine Chest Press
120x8 add 140x6 add 160x6*
RP 180x6*
*-4s peaks, 6-8s negative last rep
RP Slight Incline DB Press 60x6 w/8s negatives
SS w/Cable flies 40x8 w/2 half reps (lower) + 3s peaks each rep




Donkey Calf machine SS w/Seated calf raise
230x15 / 120x15
230x15 / 120x15
230x15 / 120x20?



T-bar Rows, 3s peaks/straight reps
90x3 / 3
115x3 / 3
Add 135x3 / 3
RP 160x8,5 RP straight



V-bar pressdowns w/triple peaks
130x10 drop 110x6 drop 90x5
SS w/rope French Press 80x10



(Skipped direct bicep work)



Leg Press
90x10 add 140x10 add 180x10 add 230x10 add 270x10 add 320x10 add 360x10 add 410x10
RP 450x15

[StinnerOzz]

bonus day calves & abs




Unilateral Calf Raise w/2s peaks
8, 8*, 10* each
*SS w/single leg DB tibialis raise 35x12,6 RP each

Seated Calf Raise w/5s peaks & 2s stretch*
90x6 toes in / 6 toes straight
70x6 toes in / 6 toes straight

Leg Press Calf Raise, toes in w/2s peaks & stretch*
270x12
270x12
270x15

Seated Calf Raise
90x50 RP




Ab Wheel F/L/R
6 each, 6 each
15 straight


Frog Crunch w/5s peaks SS w/Gironda Vacuum
6 / 6@10s each
6 / 6@10s each

[StinnerOzz]

Couldn’t lift last night. Can’t do lower today because of hockey tomorrow. Oh well.



UPPER DAY #2


Gironda Dips / Wide Pullups / repeat
6 each set


Slight Incline DB Press
95x15,8,6 RP (11,8,6 last week . . . 15,8,6 two weeks ago. Back to what should be normal here)
RP Gironda Dips x10,6 RP


Diverging Pulldown machine w/10s negative last rep each
180x8 add 200x6 add 220x5 add 245x5
RP High Grip Machine Rows, 5s peaks
120x6 RP 190x8 explosive


Snatch Grip High Pulls
135x5, 135x5, 165x3, 165x3, 165x5
(back to annihilate 165 before returning to 175)


Incline Skullcrushers, dual rack, total weight
100x12 drop 90x10,6 RP
RP Wide V-bar pressdowns w/triple peaks per rep
70x15? Used a different pulley stack which felt a little lighter.


Guillotine Curls w/3s peaks 150x12,6 RP
SS w/DB Hammer Curls 25x20

[StinnerOzz]

FULL BODY


Unilateral Calf Raise
3 sets, 10-12 each

Seated Calf Raise w/3s peaks & 2s stretch
80x10 toes in / 8 toes straight*

Leg Press Calf Raise, toes in w/2s peaks & stretch
270x12,8 RP
300x10,6 RP*

*SS w/DB Tibialis Raise 55x20-25

-----


Knees were bothering me the past couple days, so I changed it up slightly and removed iso work. Felt good.

Frog Stance Leg Press
300x20-25 lost count

Wide leg press
370x15,8,8,8,8 RP

RDL
135x10 add 175x6 add 195x6 add 215x4 add 245x4

-----
Quick upper body to get it in. Good enough!



Incline Pushups / Wide Pullups
20 / 8 / repeat



Weighted Parallel Dips SS w/Neutral Wide Pullups
+70x8 / 7
drop +45x6 / 5
drop BW x12 / 10

SS w/machine rows w/5s peaks 120x6
SS w/Cable flies 40x6 w/3 half reps (lower) each rep



Snatch grip high pulls
135x5, 135x5, 165x5, 165x5

[StinnerOzz]

UPPER DAY #1

Gironda Dips / high machine Rows
6 / 130x8 / repeat



Slight Incline DB Press
95x14,8,6 RP (-1,0,0) damn it. I think mental stress is starting to carry over physically. Not eating enough is surely my helping either. Ugh.

SS w/Gironda Dips x10,6 RP



High Grip Machine Rows
200x10 explosive
Drop w/5s peaks 130x6
SS w/Rope J Pulls 100x10 w/5s negatives
SS w/Rope Pulldowns 130x15



Snatch Grip High Pulls
135x5, 165x5, 165x5, 165x3, 165x3



Drag Curls 2s peaks: 95x8,4,4,3 RP

Incline Skullcrushers, dual rack, total weight
110x10,6 RP
Drop 90x12
RP Wide V-bar pressdowns w/triple peaks per rep
100x8


Got a friend visiting tomorrow through next week, may not get in many workouts til then. Some rest is probably needed anyway.