Liftin' weights & lacin' skates

[Cantplankwell]

Good luck in your playoffs, maybe lay off those Bulgarian squats during the course of things

I see you are keeping the clean/snatch pulls in, with big numbers. The hip contact mainly should be incidental because you are keeping the bar close to your body, at the point your hips add to the drive (a quick upward pop) the bar should scoot through that region and get anywhere from a brush to a bump, it should never be a big bounce though because that could send the bar away and cause a miss. I get a little rattle from the bump and the sudden acceleration upwards. Its a cool sound, telling me I got a good "explosion" of power.

Meeting the Gironda coach would be a cool thing indeed, I would love to spend sometime with a coach or lifter who has done some high level work. Hopefully you can wring the guy dry for information and technique.

[StinnerOzz]

Thanks, we won our opening game with .6 seconds remaining. We were down by 1 with just over 2 minutes left, tied it up in a scramble, and then somehow pulled it out in the last second. I had our first goal. Next week we play the #1 team and if we win we have the championship game an hour later.

I'll probably do legs on Monday to give them an extra day of rest, and then do 1 upper routine on Tues or Wed. Definitely keeping Bulgarian Squats out til afterward, haha!

Thanks for the tips on the pulls. I've been trying to power through my hips/hams to get the bar moving, and when I do I blow right by getting a brush from my quads. But I do this by getting a solid bend at the hip, is that preferable?

I'm going to get all I can out of the trainer, especially on some exercises I haven't tried yet. I wish I'd kept up doing Gironda Pullups all this time, because I know he'll beat me up with them. I think I'll surprise him on the dips though.

[Cantplankwell]

Thanks for the tips on the pulls. I've been trying to power through my hips/hams to get the bar moving, and when I do I blow right by getting a brush from my quads. But I do this by getting a solid bend at the hip, is that preferable?

With snatch-pull you would brush the upper most point of the the thigh leading into the crease of your hips...because of the wider grip.

With the clean-pull you would probably make contact mid thigh, and brush upwards...because of the narrower grip keeping the bar lower

Since we all have different dimensions its going to be slightly different for anyone.

Its a good full body excercise thats for sure, even though I stepped away from snatches and CnJs for a while I have chosen to keep the pulls in.

Check this video out.

[StinnerOzz]

With snatch-pull you would brush the upper most point of the the thigh leading into the crease of your hips...because of the wider grip.

With the clean-pull you would probably make contact mid thigh, and brush upwards...because of the narrower grip keeping the bar lower

Since we all have different dimensions its going to be slightly different for anyone.

Its a good full body excercise thats for sure, even though I stepped away from snatches and CnJs for a while I have chosen to keep the pulls in.

Check this video out.

Ah, I've been doing them from a hang to keep it only an upper body movement. Granted my hamstrings get in on it a little from the hip swing, but that's it. Doing it that way, I guess the bounce/brush comes from the initial hip swing since I already have the bar in the crease, right? I do hold wide so that it sits right at the crease, I knew that much.

When I was learning these I played with a more artificial/forced bounce from that position, and I felt it swing outward like you mentioned before. I didn't like that, and I can see why. It also didn't flow well since I was already sitting w/the bar in the crease.

[StinnerOzz]

Looks like I will be playing in a 2nd league starting in a few weeks with some of the guys from my main team. They want to play a different division. Of course that makes it almost impossible to get 2 leg days in, but I'll toy with it to try to keep it in since I'm enjoying it a lot and seeing progress. I'll play Tues & Thurs, which means leg days are pretty much Friday & Sunday. Sucks because I don't lift on Sunday at all, but I'll have to change that. Also sucks for family plans on Sunday when I'm busy all/most the day, but we'll see how it goes.




LOWER DAY #1


Calf raise off a step
About 10 straight minutes straight of single leg/both leg alternating. 2s peaks, 3s stretches

Seated Calf Raise, hard peak/3s stretch
100x12,7,6,6,8 RP




Lying Leg Curls SS w/Leg Extensions, minimal rest
70x8 / 120x10
80x10 / 140x12
80x12 / Sissy Squats x10


Lying Leg Curls
110x12 drop 90x8 drop 70x12


Unilateral leg press
140x18 / 140x13 / 140x10 - each leg alternating, no rest
(+2/+2/+1, keep adding reps)


Leg Press 2up/1 down
240x8,4 RP (-2)
SS w/Frog Stance Leg Press 240x12 (-3)
SS w/High Hamstring Press 240x15 (added entire set)

[StinnerOzz]

So pumped for playoffs tomorrow!



UPPER DAY #1


Warmups Gironda Dips x8 /Rope Face Pulls 70x15
Gironda Dips x8 / BB Rows 135x20



Converging Pulldown machine
150x8 add 170x6 add 190x5 add 210x10 w/10s negative on last rep of each
SS w/Inverted BW Rows w/2s peaks x8?

(do last upper session's Pulldown scheme. Lats were absolutely blasted!)


Slight Incline DB Press 80x18,9,6 RP (+3,+1,+0)
SS w/Gironda Dips x10,6 RP
(replaced fly peak w/dips)


Wide BB Drag Curls
110x10 drop 95x8 drop 75x10 w/2s peaks



Machine L-Laterals w/10s peak on last rep of each
110x10 drop 90x6 drop 70x6



Rev Machine Flies w/2s peaks
100x12
130x10 drop 120x6


Machine dips 150x8 add 170x8 add 200x10


Squat Machine Shrugs
230x15,10,15*,15* RP
* 10s peak on last rep

[StinnerOzz]

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.

[StinnerOzz]

Running on fumes today, I was so drained. Not a bad workout but I threw a bit of everything in and went off schedule again. Skipped direct trap and delt work though.


UPPER / LOWER DAY



Gironda Dips / Neutral Grip Pullups / Skater Squats
x8 each x2 sets, no rest between except to change stations

Gironda Dips SS w/Neutral Grip Pullups
x30 total each done between calf work to save time/add volume


-----


Unilateral calf raise, 5s peak and stretch
5 / 5 / 5 each leg

Calf raise off a step, hard peak/stretch
25, 25

Seated Calf Raise, hard peak/3s stretch
120x12,8,6,5 RP


-----


Lying Leg Curls
80x6 add 90x6 add 100x5 add 110x10

Leg Extensions
120x8 add 140x8 add 160x8 add 180x8 add 200x12


-----


Wide Guillotine Curls
170x20 drop 150x10 drop 130x10

OH DB Extensions
30x6 10s pause / 30x9 add 35x15 each
SS w/Fwd Cable Extensions 5s peaks 100x10


-----


Frog Stance Leg Press 360x20
RP High Hamstring Press 360x20

[StinnerOzz]

Gironda workout tonight. Not exactly what I was expecting, but did spend a ton of time there talking, discussing, trying out new things, etc.

Guy was definitely more of a strength trainer and a huge proponent of overpowering/controlling weight. He had a lot of custom built machines for specific movements which was awesome, but doesn't help me once I go back home. Just about everything we did included 10-second contractions and he wanted 20 reps out of it. Being on the road and ill-prepare for such a shock, I was not mentally nor physically ready for that. I did what I could and a lot of it was brutal still. You know how it is, when you're not used to such specific/extended TUT, it will ****ing KILL YOU fast. When I realized what he was putting me through, I knew I was going to be beat in short order. I'm too trained for my lifting style to randomly pop into such an extreme difference with higher reps. He says his usual routines ramp upward, over months time, to 75-100 reps of an exercises with 1 set of that taking upward of 1.5 hours. I'm not one to say one thing or another is wrong, but while I have 0% interest in doing THAT, it'll that'll DEFINITELY get you some results... Especially these days, I'm gearing back more toward the aesthetic aspect of "pure bodybuilding". Not that I'm worried about being shredded or have overly bulbous muscle bellies all over, but I want my overall physique to be well-proportioned and that's what I'm doing.

The very last thing we did was Gironda pullups and, surprisingly, I surprised him! Good to know I've been doing them well, and the dips were good too. Though he says the inverted hand position is Larry Scott's idea (but I swear I feel it across the pecs better) and that going too wide like G suggests is too much. He also didn't push for making the crescent shape but for crossing the feet in front of you. Point being to add weight in front of you, so that's a wash. He wasn't much for sissy squats so we didn't get to playing w/G's methods on that unfortunately. He also said that the recommended side lateral method was bent/seated/incline and otherwise normal. He wasn't sold on the "Gironda High Pull" targeting side delts as opposed to front, but I shared my experience anyway.

I'll be sore tomorrow, that's for sure. For pure bodybuilding purposes this was all not my style. He did have a sick harness squat machine that I'd love to pile weight on and NOT do 10-second peaks or pauses midway like a suspende wall sit, though. Lots of cool and innovative stuff!

[StinnerOzz]

UPPER DAY #1

Warmups Dips x12 / Wide pullups x8 /Dips x10 / wide Pullups x8



BB Rows: 245x11,6,5 - (-1,-0,-0) barely held peaks, but tried to!
SS w/Gironda Pullups 6,4
Haven't done rows in a few weeks; not bad I guess.


Slight Incline DB Press 80x18,9,6 RP (same reps as last time)
SS w/Gironda Dips x10
Skipped due to use: (SS w/Cable Fly contraction hold: 60 @ 30 seconds)


Machine L-Laterals w/10s peak on last rep of each
110x10 drop 90x6 drop 60x8
These are so brutal. Definitely making my lateral heads pop, too.


Squat Machine Shrugs
230x20,15,10,15,15 RP (+5,5,5,0,-5)


Guillotine Curls w/5-second peaks
120x10 drop 100x6


Machine dips 180x20 +10s static
SS w/Cable French Press, outward splay 100x10 +10s static
SS w/Wide Fwd cable extension 100x10 +10s static




Skipped rear delt work. Fly machine was taken all day and I just didn't want to do anything else.

[StinnerOzz]

LOWER DAY #1



Calf raise off a step
About 10 straight minutes straight of single leg/both leg alternating. 2s peaks, 3s stretches



Lying Leg Curls SS w/Sissy Squats
70x8 / 5
80x10 / 5
80x15 / x10


Lying Leg Curls
130x8 drop 110x8 drop 80x10
SS w/Leg Extensions 130x


Unilateral leg press
140x18 / 140x13 / 140x10 - each leg alternating, no rest
(0/0/+1, keep adding reps)


Leg Press 2up/1 down
240x8,6 RP
SS w/Frog Stance Leg Press 240x12
(Skipped SS w/High Hamstring Press 240x15)



Skipped Frog Crunch w/10-second peak

[StinnerOzz]

UPPER DAY #2

Flat DB Squeeze Press 50x20 / 70x15
SS w/ Face Pulls 80x20 / 100x10


Flat DB Press 85x20,9 RP (same as last time. It was tough)
SS w/Gironda Dips x10


Neutral Grip dead stop Pullups +40x10,6,4,4
(-2,+1,0,+1) same reps overall. Great!


Snatch Grip High Pulls
135x6, 135x6, 160x4, 160x4
A few weeks out of practice with these, didn't go too heavy but these felt great.


Rev Machine Flies
*2s peaks
100x8 add 120x6* add 140x10* drop 120x12



Wide Smith Drag Curls (plate weight only) 4s peaks
70x10 drop 60x6 drop 50x5-6?


OH DB Extensions
30x6 add 35x12
SS w/fwd cable extensions heavy stack 60x? 3s peaks
SS w/Tail ends heavy stack 60x burnouts




Skipping abs again because **** it and I'm beat to hell from minimal rest + food + maximum stress.

I was doing so great w/hex deads when I hit my PR, then I stopped doing them for one reason or another. It's been over a month now! I dread getting back to them whenever it happens.

My legs were killing me from that last session, so I am not ready to hit them again tonight. I'll just do a full body routine tomorrow to catch everything up for the week. Turns out I won't be playing hockey 2x per week next season either (someone forgot to sign us up), so my gym frequency won't be affected after all. At least that's good!

[StinnerOzz]

UPPER / LOWER DAY #3
No hockey this week so it was truly lower day 2, but for the sake of documenting properly this is what is normally day 3. Great workout though the chest/back work tired the hell out of me. I was going to do bulgarian squats for legs but by the time it came around I changed my mind quickly. I love the leg press for feeling and squeezing my quads out anyway.


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


Unilateral calf raise, 5s peak and stretch: 5 / 5 / 5 each leg


Calf raise off a step, hard peak/stretch
25
25 SS w/Seated calf raise 90x12,6,6 RP


-----

Incline BB Press w/4s squeezed peaks SS w/Gironda Dips
165x8,4,3 RP / 10


T-Bar Rows *5s peaks
90x5* add 115x5* add 135x4* RP 160x8


Machine L-Laterals
70 hold @ 15s / 70x10 / 90 hold @20s / 90x8


-----

Guillotine Curls w/5-second peaks: 120x10-12?

Rev Grip pressdowns 100x12,6 RP
SS w/Fwd Rope Extension peak hold 100@30 seconds

Frog Crunch w/10s peaks
x8,4,3 RP


-----

Leg Extensions slow/extra hard peaks
80x6 add 90x6 add 100x6 add 110x8 add 130x12

Lying Leg Curls 2up/1down
80x12 each SS w/70x12 straight

Frog stance leg press SS w/wide stance paused/explosive
360x10 / 8
360x8 / 10

[StinnerOzz]

Had to skip upper yesterday. Will pick back up as usual tomorrow with upper day 2.

Today:




LOWER DAY #1

Calf raise off a step
About 10 straight minutes straight of single leg/both leg alternating. 2s peaks, 3s stretches



Lying Leg Curls SS w/Sissy Squats
70x8 / 5
80x10 / 5
80x15 / Leg Extensions 160x20


Lying Leg Curls
130x8 drop 110x8 drop 80x12


Unilateral leg press
140x18 / 140x13 / 140x10 - each leg alternating, no rest
(add weight)


Leg Press 2up/1 down
240x10 (skipped RP)
SS w/High Hamstring Press 240x15

Think next week I'll RP the 1up/2down set after the other unilateral work, thus making it one giant set. High Hamstring Press TBD, but probably another RP for an exclamation point on it all.

[StinnerOzz]

Sick as hell a couple days ago, missed my upper workout. Survived hockey last night, though we got blasted. Played the best team without our best guy, and spent half the game on the PK. Then one of our guys got his face busted open from a puck, straight through the lip/under nose. What a night.

Nutrition on Wed was 1 piece of toast and half a sleeve of Saltines. Amazed I pulled this off tonight and skated last night.




UPPER DAY #2


Warmups / regular Dips slooow x6 / Wide pullups slow x5 / regular dips slooow x6 / wide pullups slow x5



Neutral Grip dead stop Pullups +40x10,6,3,3,3
(extra set instead of just 2 with 4 reps, to match volume)
RP Wide Cable Rows
70x6 add 80x6 add 100x5 add 120x5* add 140x5*
*10s hold on last rep


Flat DB Press 85x20,9 RP
SS w/Gironda Dips x9


Gironda High Pulls
90x8, 90x8, 80x8 20s rest between


Dual rack Incline Skullcrushers (total weight)
100x12,7,6 RP


DB Hammer Curls w/10s peaks SS w/Guillotine Curls
15x11-12 / 120x15



-----

Saving for tomorrow with lower body:

Squat Machine Shrugs
270x12-15
Drop 230x,,, RP

Machine Rev Flies w/10s peak on last rep of each
140x10 drop 120x drop 100x

[StinnerOzz]

LOWER DAY #3

Unilateral calf raise, 5s peak and stretch: 5 / 5 / 5 each leg alternating
SS w/bilateral x15
RP bilateral x15 2s peak/stretch

Unilateral Seated calf raise, alternating no rest
50x12 each / 10 each / 8 each




Lying Leg Curls
40x25, 50x20
70x6 add 80x6 add 90x6 add 100x10

Leg Extensions
120x8 add 140x8 add 160x8 add 180x8 RP 200x15



Frog stance Leg Press SS w/Wide pause/explosive lift
270x25 SS w/270x12
RP High Hamstring Press 270x20 paused/explosive lift



Felt like crap after all, so I skipped abs, the upper stuff from last night, and a couple sets for legs. Still got in a good workout though, so whatever. It's probably best I knock down volume sometimes as the point of this frequency program is exactly that.

I should have taken last night as a sign to get some rest, but I rarely listen.

[StinnerOzz]

UPPER DAY #1

Warmups Incline Pushups / Pullups / repeat



Slight Incline DB Press 85x16,10,6 RP
(vs 80x18,9,6 last time)
SS w/Gironda Dips w/6s negatives x6



Converging Pulldown machine
150x8 add 170x6 add 190x5 RP 210x10 w/10s negative on last rep of each
SS w/BB Rows: 165x12,6 RP



Machine L-Laterals w/15s peak on last rep of each
90x12 drop 70x6 drop 50x6
Wheewww these always kill!

Rev. Machine Flies w/2s peaks
130x12 drop 110x8 drop 80x5 (5s peaks)



Guillotine Curls w/5-second peaks
120x10 drop 100x6
SS w/DB cross body Curls 25x14

Machine dips 180x10 w/4s peaks / drop 150x6 w/6s peaks
SS w/Cable French Press, outward splay, 5s peaks 70xF
SS w/rope pressdowns 70xF w/2s peaks

[StinnerOzz]

LOWER DAY #1

Unilateral Calf raise off a step, 2s peak, 3s stretch
+30x5/5/5 each, alternating
drop 20x8/6 each, alternating
drop 15x? each, alternating




Seated Leg Curls SS w/Sissy Squats
80x8 / 5
80x10 / 5
90x15 / Leg Extensions 160x20 drop unilateral 60x12 / add 80x8 each w/2s peaks


Lying Leg Curls
130x10 drop 110x8 drop 80x12


Smith Machine Bulgarian Squats, both legs before RP
90x10,6,6,8 RP (slightly longer final RP)




Squat Machine Shrugs
230x15,15 RP add 270x12,8 RP add 300x8

[StinnerOzz]

UPPER DAY #2


Warmups / Incline Pushups / Wide pullups slow x6 / Parallel dips slooow x12 / wide pullups slow x6


Flat DB Press 90x15,8,6 RP
SS w/Gironda Dips x10


Neutral Grip dead stop Pullups +40x10,5,4,3,3
Reps changes on 2nd/3rd RP, but overall even.

SS w/Wide Cable Rows, 5s peak last rep of each
80x6 add 100x5 add 120x4 RP 170x10 (no hold)



Gironda High Pulls
90x8, 90x8, 85x8 20s rest between

Machine Rev Flies
140x15 drop 130x10 drop 120x10


French Press
90x15 drop 70x12 drop 60x12
SS w/rope pressdowns 10s peaks 50x12


DB Hammer Curls w/5s peaks SS w/Drag Curls
20x20-25? / 65x12

[StinnerOzz]

11pm hockey last night, I'm beat. Great workout though thanks to doubling up on PWO stims.


LOWER DAY #3

Unilateral calf raise, 2s peak and stretch
+20x 6 / 5 / 5 each leg alternating
SS w/Seated calf raise 100x? Drop 75x15 drop 50x15
SS w/Rev Raise 3s peak/2s stretch x15 (30s peak last rep)
RP tibialis DB raise 50x25




Lying Leg Curls
40x25, 50x20
70x6 add 80x6 add 90x6 RP 100x10
(next week go back to 2up/1down)

Leg Extensions
120x8 add 140x8 add 160x8 add 180x8
RP 200x6 add 220x8

Frog stance Leg Press
360x15 RP to 20 with 1 breath per rep
RP 360x10
SS w/High Hamstring Press 360x10 drop 270x8




Frog Crunch w/10s peaks
x10

[StinnerOzz]

UPPER DAY #3


Warmups Incline BB Press / Face Pulls / repeat



Incline BB Press: 195x10,5,5,4 RP (+1)
SS w/Gironda Dips 5s negatives x8,6 RP


T-Bar Rows *5s peak / straight
90x3* / 90x3
add 115x3* / 115x3
add 135x3* / 135x3
RP 30s / 160x8 straight


Machine L-Laterals
70 x 10s hold / x5 / 10s hold / x10
Add 90x 5s hold / x3 / 5s hold / x3
RP 90x5s hold / x3 / 5s hold / x3


Rev Incline rear Laterals
45x12,8,6,6,5 RP


BB Shrugs
135x8 w/3s peak/stretch
Add 175x8 w/3s peak/stretch
Add 225x6 w/2s peak/stretch
RP 275x10 straight


Guillotine Curls w/5-second peaks: 130x12,4
SS w/Drag Curls 2s peaks 75x10?


Floor Skullcrushers 95x12,6 RP
RP V-bar Pressdowns 110x / partials x12 drop 90x


Frog Crunch w/5s peaks
x20 RP'd (10s last rep)

[StinnerOzz]

UPPER DAY #1

Warmups parallel Dips / Pullups / repeat



Slight Incline DB Press
90x15,9,6 RP
SS w/Gironda Dips w/6s negatives x7
SS w/Cable Crossover static holds: 70@45
(+5lbs x (-1,-1,0) on the presses compared to last week. 20 lbs less in tonnage, but tougher.)

Machine L-Laterals w/15s peak on last rep of each
90x12 drop 60x8 drop 40x8



Converging Pulldown machine w/10s negative on last rep of each
160x8 add 180x6 add 200x5 RP 215x10
SS w/BB Rows: 165x12,6 RP

Rev Incline rear Laterals
45x12,8,8,6 RP



Drag Curls w/2s peaks
85x drop 75 static hold @30s
SS w/DB cross body Curls 25x12
SS w/Cable Curl peak hold 80@30s

Machine dips
120x8 add 150x8 add 180x15 drop 150x10
RP V-bar Pressdowns w/3s peaks
110x10-12 / partials x12



BB Shrugs SS w/BTB shrugs, 1s peak/3s negative
225x6 / 10
225x8 / 12
275x8 / 8,6 RP

[StinnerOzz]

LOWER DAY #1

Unilateral Calf raise off a step, 2s peak, 3s stretch
+30x5/5 each, alternating / bilateral 15,8,8 RP

Seated calf raise
110x15 drop 90x12 drop 70x12 drop 50x12




Seated Leg Curls SS w/Sissy Squats
80x8 / 5
80x10 / 5
90x16 / Leg Extensions 160x20 drop unilateral 60x12 / add 80x8 each w/2s peaks


Lying Leg Curls
130x10 drop 110x8 drop 80x12


Smith Machine Bulgarian Squats, both legs alternating before RP
90x10,6,10 RP (2nd RP was 20s longer)

Skipped final RP set of 6 from last week, since I was still sore the following Thursday for hockey.




Frog Crunch 5s peaks
5, 5
20 RP’d

[StinnerOzz]

UPPER DAY #2

Warmups / Incline Pushups / face pulls / repeat




Flat DB Press 90x16,9,5.5 RP (+1, +1, -½)
SS w/Gironda Dips x12 (included 2 loose ones to start)


Skipped Weighted Pullups today (+40x10,5,4,3,3) and did:

Wide Neutral Pulldowns
210x8 drop 170x10 drop 150x8 drop 130x8
SS w/High grip Machine Rows, 5s peaks
100x5-6?




DB Hammer Curls w/5s peaks SS w/Drag Curls
25x20 / 65x14


French Press
90x18 drop 70x15 drop 60x15
SS w/rope pressdowns 5s peaks 60x8-10?




Skipped direct delt & trap work today. This session was hours earlier than usual and I'm very dependent on proper nutrition or I feel off. I was off mentally today, but was fine physically. Killer pump!

[StinnerOzz]

Full body today. Had to skip upper yesterday. Great hockey Thursday (2g3a, best game in a while!) and a late concert last night + early wakeup = I'm tired.

Swapped direct arm work for heavy compounds after my primary stuff, to help conserve time.



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


-----

Incline BB Press w/4s squeezed peaks
165x9,6,4 RP (+1,+1,+1)
SS w/Gironda Dips 10,6
RP CG Bench 165x10 drop 135x12,6 RP




Leg Extensions
120x8 add 140x8 add 160x8 add 180x8
RP 200x6 add 220x10


Lying Leg Curls 2up/1down
70x8 each
80x12 each SS w/70x12 straight



Frog stance Leg Press
360x15 RP to 25
RP 360x10
SS w/high Hamstring Press 360x10




T-Bar Rows *5s peaks
90x5* add 115x5* add 135x4*RP 160x8,3 RP

RP Neutral Grip Pullups +70x5 drop +45x4

[StinnerOzz]

Another ****ty diet day. This time more extreme deficit than anything, as I ONLY had about 100g protein all day until 530pm when I grabbed a couple small burgers on the road. Everything's killing me lately. But the weights were great and the workout was brutal.




UPPER DAY #1

Warmups parallel Dips / Pullups / repeat



Slight Incline DB Press
90x16,9,6 RP (+1,0,0)
SS w/Gironda Dips w/6s negatives x7,4 RP
(Skipped due to being used, as usual) SS w/Cable Crossover static holds: 70@45

(95s next week?)



Converging Pulldown machine w/10s negative on last rep of each
170x8 add 190x6 add 210x5
RP 225x10

SS w/high machine Rows w/5s peaks
110x8,4 RP
^Took blasted my rear delts too. Starting to love this machine.



Machine dips
120x8 add 150x8 add 180x15 drop 150x10
RP V-bar Pressdowns w/5s peaks, heavy stack
50x8 RP 50x12



Drag Curls w/2s peaks
85x12 drop 75x6 drop 65 static hold @30s
SS w/DB cross body Curls 25x15



Will do traps tomorrow on lower day. Skipped side delts, just too beat.

[StinnerOzz]

LOWER DAY #1

Calf raise off a step
About 10 straight minutes straight of single leg/both leg alternating. 2s peaks, 3s stretches for about 8 minutes, then remainder w/hard peaks, deep stretch

RP Seated Calf Raise
50x6 single leg / 15 both
RP 50x12 both



Seated Leg Curls SS w/Sissy Squats, no rest
80x8 / 5
80x10 / 5
2up/1down 80x10 each
SS w/Leg Extensions 160x20 drop unilateral 60x12 / add 80x12 each w/2s peaks

Smith Machine Bulgarian Squats, both legs alternating before RP
100x10,6,5,4,4,3 - RP



BB Shrugs
*2s peak/3s stretch
135x10* add 165x8* add 195x5* add 225x10,6 RP
SS w/BTB shrugs 225x20
SS w/snatch grip hang stretch 225 @40s



Frog Crunch w/5s peaks
5, 5, 5
20 RP

[StinnerOzz]

UPPER DAY #2

Warmups / Incline Pushups / face pulls / repeat




Flat DB Press 90x17,9,7 RP (+1,0,+1.5)
SS w/Gironda Dips x12


Machine L-Laterals hold / reps
110 @ 10 / 8
Drop 90 @ 10 / 8
Drop 60 @ 20 / 10


Weighted Chins: +70x6,3,3,3 RP
SS w/High Grip Machine Rows, 5s peaks: 105x8-9?
RP 190x6 explosive


Rev Grip pressdowns 2s peaks: 80x12
SS w/straight bar pressdowns 120x12
SS w/Face fwd extensions 120x15 drop 100x10 w/30s peak last rep
SS w/French Press 60x10
SS w/rope pressdowns static hold 60@40




Did chins to hit biceps so I could skip direct work for once. High Rows hit rear delts well enough again. Traps yesterday, so this was a quick one! I needed it, I almost couldn't come in as it was.

[StinnerOzz]

Had sore hamstrings since Tuesday's workout, not sure if it impacted me during hockey last night but they're still sore today! Delts are from Wednesday as well. I won't do legs tonight, but next session will be quad-dominant. I will probably do full body on Saturday if all works out, otherwise lower on Sun/Tues and upper on Mon/Wed as usual and I'll be all caught up.

It's been a while since I've been on this upper/lower low volume/high frequency split. I think I dropped some progress notes a while back, but here's some more:

It's definitely working well for:
pecs
biceps
lats/upper back
traps
hamstrings



Tough to tell:
delts
calves
quads
abs


For delts & calves, I'd hit them very hard lately with prioritization sessions and mega-volume. That absolutely brought results, and now it's tough to gauge how this compares. I do have other calf priority workouts I want to try, so I may work to cycle that in.

Abs are tough to say since I'm not lean enough where I can easily notice a tiny bit of progress or regress. I will say, however, that the paused-peak crunches make them look better than ever when pumped, so that's probably a decent indicator. The "frog stance" is probably helping too, but it's hard to say. I certainly feel it more, so I'd guess that's accurate. What I need to do is be MORE CONSISTENT with them, and maybe even ramp up the intensity beyond 8-10 RP reps per session.

Quads are tough to say. I refuse to measure and go by the tape since I've been leaning out consistently over the past year or so, and I know they're obviously SMALLER than they were riding when I was 15lbs. heavier. They look the same, if not better though, and whichever quad head it is in the center of my leg is popping. I do the extensions slowly and with a hard pause, dialing in on that head as much as I can since I seem to feel it best therein.

[StinnerOzz]

UPPER DAY #1

Warmups parallel Dips / Pullups / repeat



Converging Pulldown machine w/10s negative on last rep of each
170x8 add 190x6 add 210x5
RP 240x8,4 RP
SS w/High Machine Rows 180x6 drop 150x7 drop 130x6




Slight Incline DB Press
95x12 RP 90x9,6,*3 RP *+30s static peak hold
(gotta make the 95s the new working weight)

RP Gironda Dips w/6s negatives x6,4 RP

*SS w/Cable Crossover static holds: 70 stretch squeeze
/ peak squeeze / reps / drop 50 reps / peak squeeze / reps
*bonus stuff




Drag Curls w/2s peaks
85x12 drop 65x8 +static hold @20s
RP DB cross body Curls 25x15
RP DB Hammers 5s peaks 25x8


Rev Incline rear Laterals SS w/Side Laterals, no rest
45x12 / 30x8
45x8 / 30x6 drop 20x8
45x8 / 30x6 drop 20x8


Incline Skullcrushers, dual rack, total weight
100x12,6,6 RP

SS w/unilateral Rev Grip pressdown w/5s peak, alternating arms
20x5 each / add 30x5 each
add 40x6 w/3s peaks
Add 60x5 drop 40x7 straight reps