Liftin' weights & lacin' skates

[StinnerOzz]

Hockey last night...high division team had only 1 line and nobody on the bench, so we had to skate the entire game against a way better team. We didn't have any pro guys either, just me and not-even-me. It was rough. Lost 7-3 and I scored all of ours. Can't feel bad, I'm surprised we even survived, and my efforts were great. We kept it tied until the 3rd, basically playing rope-a-dope and taking a couple chances when we got lucky enough to catch a break. Second game we won with 10 seconds left, great faceoff win of mine to our D who threaded the needle and beat the buzzer. Great night all around. Playoffs w/my 3rd team start tomorrow!



UPPER #2


Warmups
Gironda Dips 8 / Pullups 8 - 2 sets



Slight Incline DB Press: 90x12,8,5 RP
SS w/Decline Cable Flies w/3s peaks & negatives: 40x8


Weighted Wide Grip Pullups, dead hang +45x8,4,4 RP


Snatch Grip High Pulls SS w/shrugs w/3s peaks
155x6 / x6
175x5 / x6
185x3 / x6


Rev. Cable Flies w/3s peaks
90x8 add 110x6 add 130x6 add 150x6




Floor cable Curls behind head w/3s peaks 110x12
SS w/French Press 90x15
SS w/Rope French press 110x8 w/3s peaks
SS w/Cross-Body DB Curls 30x10
SS w/Machine preacher half reps w/3s peaks 60x12
SS w/Elbows out extensions 35x20

[StinnerOzz]

UPPER #3
Low volume today, legs tomorrow. Last night my 3rd team won our opening playoff round. Had a couple assists, got robbed on a couple shots, and hit an empty post with a backhand from center (boards) at the end. It ran the clock out though, so it’s all good. Playoffs for my other 2 teams next week, including back-to-backs. Ugh. Gonna go HAM on carbs that day. Hope my high division team actually shows up (literally).



Warmups
Parallel Dips / Pullups: 10/8 - x2 sets



Squat machine calf raise
140x8, 140x12, 160x10, 190x8
200x10,8,6 RP
Ankle is feeling pretty decent lately, I think I might start stretching past parallel soon. Seated calf work has been like that and it’s been fine.



Flat DB Press: 100x12,5,4 RP
SS w/High Pulley Cable Crossovers w/3s peaks 60x10



Neutral grip machine rows
200x6,4,4 RP drop 140x6 w/5s peaks
RP diverging pulldown machine w/10s peaks:
150x1 add 170x1 add 190x3 add 210x4
Add 240x5 straight reps



Elbows out extensions 40x
SS w/OH BB extensions 85x6,5,4 RP

Dual Rack Drag Curls
110x10,6 RP drop 90x6,6 RP



Legs & abs tomorrow. Maybe seated calf work too.

[StinnerOzz]

LOWER #1 (after 3 hockey games this week)


Warmup circuit
#1 Skater Squats x6 each leg / Swissball ham bridge x10 / Sissy Squat x8

#2 Skater Squats x8 each leg / Swissball ham bridge x10 / Sissy Squat x8




Seated Calf Raise
90x20, 110x12, 150x10, 180x8
w/3s peaks: 150x8,6,4 RP


A2G BB Squat cluster/RP set
135x3 add 155x3 add 175x2 (+1)
RP 185x6,4,3 RP (last week 2,3,3) ….+5!


Lying Leg Curls
3s peaks 110x8, 120x10
2up/1down 80x10 each


Leg extensions
140x15 w/3s peaks & negatives



V-Sits
12, 12

Cable crunch w/rope, facing away from stack, 5s peaks/3s negatives
80x8, 110x6

[StinnerOzz]

Another weird week. Triple whammy of no hockey/holiday/closed gym on Thursday, evening plans Wed, and weekend travel. So at best I can lift Mon/Wed at home if I'm lucky, then round it out on Thurs at home and/or Fri at the gym. Probably do a full body (possibly EMOM) session in there unless I can space it out enough to do 2 uppers & a volume lower.

I should look for some sort of bench or rack attachment for leg curls at home. If anyone reads this and has something in mind, please recommend!

On one hand, I thrive on all the necessary structure of doing what I do + getting in all of my lifts, but on the other hand I hate that I can't hit the OFF switch and just relax at will. Maybe one of these years. I've always felt like once I get used to things I can then hit the cruise control mentally, but I'm always onto bigger & better things professionally and personally that I never really take a mental break.

[StinnerOzz]

UPPER #1

Got some comments from usuals that I'm looking lean, and my delts & pecs are showing obvious improvement. Nice to hear something aside from my own thoughts!



Warmups: Gironda Dips SS w/Neutral grip Pullups 8/8 - 2 sets


Flat BB Bench, cluster set, *not too close to failure
205x8,6,5*,6,7 RP (+4, add weight)
SS w/Gironda Dips +half-reps @ bottom: x8


BB Rows 225x10,6,6,4 RP
RP Gironda Chins x4,3,3 RP


Snatch Grip High Pulls SS w/shrugs w/3s peaks
165x6 / x6
185x4 / x6
Cut 1 set short


DB Side Laterals reps/static:
25x5/5, 4/4, 3/3, 2/2, 1/1


DB Hammer curls 45x12
SS w/French press 90x17
SS w/DB curls 35x10,6 RP +10 static last rep
SS w/rope French press w/3s peaks 100x12
SS w/Rev grip pressdowns 100x6 add 120x6 add 150x6



Playoffs Tues: high div team had only 1 high end player and mostly low-end that didn't really play all season. Just for bodies because we needed them. Got absolutely blasted. Oh well, we weren't going anywhere w/o those guys so it's just as well. Middle div team won; I had the game winner + insurance goal at the end. Onto next week against possibly our biggest rivals in the league Gonna be a dirty one.

[StinnerOzz]

UPPER #2


Warmups: Parallel Dips x8 SS w/Machine Rows 140x8, dips x8 / pullups x8



Slight Incline DB Press: 90x12,8,5 RP
SS w/Gironda Dips w/half rep @ bottom x6 RP
SS w/decline lower pec flies 60x8 drop 40x6


BB Rows 225x8,6,5,4 RP
SS w/Diverging Pulldowns w/3s peaks & negatives 180x10,5 RP


Snatch Grip High Pulls SS w/shrugs w/3s peaks
165x6 / x6
185x4 / x6
Skipped the 2nd set of 185 again, just didn't feel good enough.


DB OH Extensions: 40x8, 40x6 each


Rev machine flies w/5s peaks 100x5 add 120x4 add 140x5


French Press: 100x12
SS w/Elbows Out Extensions: 40x12
SS w/Cable French Press w/3s peaks 100x6-8


Dual Rack Drag Curls w/2s peaks
90x10,5,4 RP




Legs tomorrow morning

[StinnerOzz]

LOWER #1

Donkey machine calf raise
3s peaks: 140x10, 160x12, 180x10
Straight reps: 230x12, 260x8,5,5,4 RP

Seated calf raise w/3s peaks
100x12, 110x10, 110x10,4 RP




Warmup circuit
#1 Skater Squats x6 each leg / Swissball ham bridge x10 / Sissy Squat x8

#2 Skater Squats x8 each leg / Swissball ham bridge +12x8 / Sissy Squat x8


A2G BB Squat cluster/RP set
135x3 add 155x3 add 175x2
RP 185x6,4,3 RP
Last week was +1 w/175 and +5 w/185, so staying there is perfectly fine


Lying Leg Curls
3s peaks 110x8, 120x10
2up/1down 80x10 each


Leg extensions
140x15 w/3s peaks & negatives




Rope crunch, facing away
110x8, 110x20

V-sits x10
SS w/strap crunch machine w/8-10s peaks 100x5


Ab bench trunk curl x10
SS w/twist crunch x12 each
SS w/oblique jackknife x10 each
SS w/frog crunch x10



And some tibialis work to kill time at the end

[StinnerOzz]

UPPER #1

Warmups / Parallel Dips SS w/Pullups: 8/8 - x2 sets


Squat machine calf raise
140x10, 140x12, 170x10, 190x8
200x10,8,6 RP


Flat DB Press: 100x12,6,4 RP (+0,1,0)
SS w/High Pulley Cable Crossovers w/3s peaks 60x10


Scott Press: 50x12,8,6 RP
Working on these again after a long time away. Forgot about em in favor of the high pulls. Backward rotation for medial/anterior delts is my focus here.


Rev. Grip Pulldowns: 160x10,6,5 RP w/2s peaks



Incline Dual Rack Skullcrushers 100x12,6,5 RP
SS w/Fwd Rope Extensions w/3s peaks: 100x10


Cable Rows, loose reps: 200x8,5,4 RP



Skipped direct bicep work today. They were beat from pulling and I had to jet anyway

[StinnerOzz]

UPPER #2

Quick workout at home, first real workout! Nice to absolutely crank my music.



Warmups / Flat DB Press SS w/DB Rows SS w/Pullups
60x10 / 60x6 each / 4
60x10 / 60x6 each / 4



Slight Incline DB Press: 90x14,8,6 RP (+2,0,1)
RP Decline BB Press 135x5 add 185x4 add 215x6



BB Rows 225x8,6,5,4 RP
SS w/pullups w/4s peaks & negatives x4,3 RP


Landmine linebacker shoulder press (bar + apparatus + plates) w4/s negatives
+70x14,6 RP


OH BB Extensions: 85x15,10,8 RP
SS w/DB Hammer Curls w/3s peaks 45x6 drop 35x6
SS w/California Press: 85x12
SS w/BB Curls: 85x6
SS w/Drag Curls, explosive: 85x10



Last night in hockey, my mid-division team got knocked out of the playoffs. Started off horribly, as usual, but this was impressive. Defenseman blind passes from our goal line to the opposite team, and we're down 1-0 in SIX SECONDS. What the hell... Between that guy causing havoc in our own end all night from refusing to just D up and play his position rather than the puck/pressing too much, and the goalie letting up softy after softy, it was just a nightmare. We got lucky after that 1st goal, my line went out and I scored TWO that shift to put us up. We were tied the very next shift when I got on the bench. Unreal. The game kept going like that. I ended up with 3g1a and was only out there for 1 or 2 I think. It's a real shame because if the goalie just played an average game with no awful goals allowed, we would have won. Granted, 5-6 of those were directly related to garbage coverage and he shouldn't have had to face the shots, but they were still ones he definitely should have had. I like to figure, if you would LOVE to have our guys in position to shoot on the opponent from certain areas, then DON'T let the other team have that same opportunity against us! Ugh, what a bummer. We pretty much knew it would go this way this season and I'm not surprised, but we were playing so well and FLYING after we tied it & went ahead. But no one likes to settle into role playing and focus on team defense.

Next season we'll have a new Dman who also plays net; hopefully he can help certain people with certain things like positioning, angles, etc. I almost left this team this season for a break, but with him coming in I have hope. My linemate and I started ripping it up the past few games and we'll both no longer be playing double headers on Tuesday so that will also help.

My lower-division team has their championship game tonight against the undefeated team that probably shouldn't be in this league. Hope I can bring it again!

[StinnerOzz]

Woohoo, my 3rd team won the championship! I scored to break a tie, then assisted what turned out to be game-winner. They credited me with it since it looked like I bounced it off my guy or the D. Hey, I'll take it =P The guy who really scored dumped it to me on the goal line, then when the D turned I slipped it back through his legs back to my teammate to one-time it. 3rd season w/these guys and we got the championship I promised we would

[StinnerOzz]

UPPER #3

Warmups: Gironda Dips / pullups / face pulls
8 / 4 / 100x8 - 2 sets



Flat BB Bench, cluster set, *not too close to failure
+10 lbs, same reps as last week!
215x8,6,5,6,7

RP decline cable flies 70x10



Machine Rows w/5s peaks
100x6 low grip / add 120x5 neutral grip / add 140x4 high grip

RP Gironda Chins x4,3 RP
SS w/venom rows 80x6 add 90x6 add 110x8




Snatch Grip High Pulls
165x6
185x3,2,2,4 RP
Went for that 185 instead of higher tonnage with 175




Skipped arms today. Legs tomorrow.

[Cantplankwell]

UPPER #2

Quick workout at home, first real workout! Nice to absolutely crank my music.


Last night in hockey, my mid-division team got knocked out of the playoffs. Started off horribly, as usual, but this was impressive. Defenseman blind passes from our goal line to the opposite team, and we're down 1-0 in SIX SECONDS. What the hell... Between that guy causing havoc in our own end all night from refusing to just D up and play his position rather than the puck/pressing too much, and the goalie letting up softy after softy, it was just a nightmare. We got lucky after that 1st goal, my line went out and I scored TWO that shift to put us up. We were tied the very next shift when I got on the bench. Unreal. The game kept going like that. I ended up with 3g1a and was only out there for 1 or 2 I think. It's a real shame because if the goalie just played an average game with no awful goals allowed, we would have won. Granted, 5-6 of those were directly related to garbage coverage and he shouldn't have had to face the shots, but they were still ones he definitely should have had. I like to figure, if you would LOVE to have our guys in position to shoot on the opponent from certain areas, then DON'T let the other team have that same opportunity against us! Ugh, what a bummer. We pretty much knew it would go this way this season and I'm not surprised, but we were playing so well and FLYING after we tied it & went ahead. But no one likes to settle into role playing and focus on team defense.

Next season we'll have a new Dman who also plays net; hopefully he can help certain people with certain things like positioning, angles, etc. I almost left this team this season for a break, but with him coming in I have hope. My linemate and I started ripping it up the past few games and we'll both no longer be playing double headers on Tuesday so that will also help.

My lower-division team has their championship game tonight against the undefeated team that probably shouldn't be in this league. Hope I can bring it again!

I am actually allready missing working out at home, I love cranking the music, not only that I cant stand all of the mirrors all over the place at this gym, or being shoulder to shoulder with other people.

You can only do so much, you can't always outscore your problems. I have issues with two of the other D men on our team, they usually are paired up, guy1 is terrible for turnovers on bad passes in our own end, and just trying to chip it out, the opposing point men always grab and get nice point shots, his partner...guy2 is a pincher...always rushing...getting caught deep in the offensive end, none of the fwds could be bother to cover. They also allow the opposing fwds to rush right down broadway...while they back in too far. Sounds like our team is similar to yours.

One of the areas I am weakest at is upper body pulling strength, such as chin ups...I am all arms...I get some sort of tennis elbow thing happening so I avoid it. I read somewhere that until you can "activate your lats" and "cobra" you wont be able to bring in your whole upper body engaged to pull up efficiently....I think this is somewhat true in my case. Do you think that can be developed by isolating lats or upper back somehow and get them working..like various types of pull downs? I have seen a few guys now at this gym who can pound out the chins and pull ups...I am naturally very envious of this.

Keep your head up!

[StinnerOzz]

LOWER #1

This is last week's leg workout, but my legs were sore from hockey and I was too busy. No hockey this week, so I'll get another leg workout in sometime.




Donkey machine calf raise
3s peaks: 140x10, 160x12, 190x10
Straight reps: 240x12, 270x8,5,4,4 RP 10s peak and 5s negative on final rep

Seated calf raise w/3s peaks
110x12,7?,5,5 RP



Warmup circuit
#1 Skater Squats x6 each leg / Swissball ham bridge x10 / Sissy Squat x8

#2 Skater Squats x8 each leg / Swissball ham bridge +x10 / Sissy Squat x8

Frog crunch 15, 15, 10




A2G BB Squat cluster/RP set
135x3 add 155x3 add 175x3 (+1)
RP 185x6,4,4 RP (+1)

Lying Leg Curls
3s peaks 120x10,6,4 RP
(Skipped 2up/1downs in favor of RP sets above)

Leg extensions
160x10 w/3s peaks & negatives
RP straight reps 160x6 add 180x4 add 200x4 add 230x6




Strap crunch machine w/8-10s peaks
100x5 drop 100 straight reps x6
SS w/Ab bench trunk curl x6
SS w/twist crunch x10 each
SS w/oblique jackknife x10 each
SS w/Decline Crunch x6
SS w/Decline bench Rev. Crunch x6

[StinnerOzz]

Yea I can see how you'd miss your music (I just blast earbuds and am in my own world). My gym doesn't get too busy so I rarely have to deal with crowds, but I've been at busy places and that does indeed suck. I do love the mirrors though! Nice to assess things, watch form at times, and see the fruits of your labor haha.

Our main problem guy on D sounds like both of yours. Giveaways, pinching, tries to break out too much, etc. He's good but he's not the type that should do that. He tries to dangle through players all the time, stuff even I try not to risk. Do it when you have to, not as your game plan.

I'm not sure what the "cobra" means, but lats are a tough one to nail. I'd suggest a thumbless grip and try keeping your shoulders anchored. If you move them up and down throughout the movement, that's less work your lats are doing. Same with biceps, try not to pull with them. If you focus on "pulling with your elbows", as if you're imagining them drawing a downward path as you pull. While doing this, you'd be pulling downward w/your lats instead of your arms. Squeeze hard at the peak of the contraction and also on the negative. This will all help. It might take a bit to really learn that feel, but you will eventually get it. Most people don't really get that true mind/muscle connection with lats because they just rely on their arms, which is fine for moving weight but not for advancement in your back.

I like to go heavy with neutral or wide pulldowns, and higher rep with reverse grip. Rev. Grip let's you get a deeper, harder contraction, plus you can more easily pull "inward" at the peak and really crank on it. I also feel a nice stretch on each rep is helpful to re-engage them for the reps to follow. Nothing major, but to help keep you from shortening the range of motion too much.

I am actually allready missing working out at home, I love cranking the music, not only that I cant stand all of the mirrors all over the place at this gym, or being shoulder to shoulder with other people.

You can only do so much, you can't always outscore your problems. I have issues with two of the other D men on our team, they usually are paired up, guy1 is terrible for turnovers on bad passes in our own end, and just trying to chip it out, the opposing point men always grab and get nice point shots, his partner...guy2 is a pincher...always rushing...getting caught deep in the offensive end, none of the fwds could be bother to cover. They also allow the opposing fwds to rush right down broadway...while they back in too far. Sounds like our team is similar to yours.

One of the areas I am weakest at is upper body pulling strength, such as chin ups...I am all arms...I get some sort of tennis elbow thing happening so I avoid it. I read somewhere that until you can "activate your lats" and "cobra" you wont be able to bring in your whole upper body engaged to pull up efficiently....I think this is somewhat true in my case. Do you think that can be developed by isolating lats or upper back somehow and get them working..like various types of pull downs? I have seen a few guys now at this gym who can pound out the chins and pull ups...I am naturally very envious of this.

Keep your head up!

[StinnerOzz]

UPPER #1

Warmups / Parallel Dips SS w/Pullups w/2s peaks: 8/6 - x2 sets

Ab Wheel F/L/R x4 each SS w/Side Plank +25 @ 30 seconds each



Flat DB Press: 110x6 RP 100x6,5 RP
(Last week 100x12,6,4 RP, trying to build up)
SS w/Gironda Dips w/half reps @ stretch x8


Rev. Grip Pulldowns
120x8 add 140x6 add 160x4 add 180x4 RP neutral grip 200x6,4 RP
RP Venom Rows: 120x12,6 RP


Machine L-laterals w/3s peaks
50x6 add 70x5 add 90x4 add 100x8 straight reps
Drop 70 static @20s


Low Cable Knee Tuck/Raise SS w/Ab Wheel F/L/R SS w/Side Planks
40x15 / 10 each / +45 @ 20-30s each side



Incline DB curls w/half reps @top 35x10
SS w/elbows out extensions 50 10 drop 40x8
SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
SS w/cable curls w/3s peaks/5s negatives 100x7

[Cantplankwell]

UPPER #1

Warmups / Parallel Dips SS w/Pullups w/2s peaks: 8/6 - x2 sets

Ab Wheel F/L/R x4 each SS w/Side Plank +25 @ 30 seconds each



Flat DB Press: 110x6 RP 100x6,5 RP
(Last week 100x12,6,4 RP, trying to build up)
SS w/Gironda Dips w/half reps @ stretch x8


Rev. Grip Pulldowns
120x8 add 140x6 add 160x4 add 180x4 RP neutral grip 200x6,4 RP
RP Venom Rows: 120x12,6 RP

Always interesting work here!

What is the advantage of doing the presses with the dips? Does the different angle produce that profound of a different kind of stress?

I was doing these same pull downs yesterday..but went with the narrow chin grip...trying to recruit my lats, was partially successful going to keep trying. I notice when I do these overhand i get popping in my shoulder, not sure why but it can't be good.

Sooner or later I will be trying those skater squats.

[StinnerOzz]

Always interesting work here!

What is the advantage of doing the presses with the dips? Does the different angle produce that profound of a different kind of stress?

I was doing these same pull downs yesterday..but went with the narrow chin grip...trying to recruit my lats, was partially successful going to keep trying. I notice when I do these overhand i get popping in my shoulder, not sure why but it can't be good.

Sooner or later I will be trying those skater squats.

I like the presses for the load, and the dips for the stretch. My goal is to develop the lower/outer part of my pecs more since I've never really done dips in this manner over the years. Years ago when I did them frequently, I put the focus too much on strength and my triceps, and my pecs didn't reap the benefits. Still learning different things that work, and between all the dip variations I've been doing, and possibly the other pec isolation flies I've been doing, I've seen good progress.

If you notice I've been doing a main lift of either Incline DB Press, flat DB press, or flat BB press. All are done with a rest pause method or cluster set, which is basically RP but a rep or two shy of failure. Since I do high-frequency/low-volume-per-session work, that's most of my chest workout. I finish it off with focus work to stress my lower/outer pecs just for hypertrophy and development purposes. Many people feel you can't focus on different parts of muscles like that, but I don't buy it. You can't isolate them ONLY of course, but you can stress them more. I literally have people coming up to me weekly now saying how they notice I'm more developed in one spot or another. Everything I do is to develop a specific muscle head, like Arnold described in Pumping Iron about being a sculptor and adding a little bit more this or that. If I'm crazy, then I'm crazy enough to will everything I'm trying to do into reality because all these unprompted kudos are happening

I also feel a stretch in my shoulders sometimes when doing overhand pulldowns, so I often do neutral grip. I recommend that, there's not much difference and it feels more natural. Oddly I never feel that stretch during overhand pullups.

BTW did you catch that my new team won this season's championship? We already have the losing team crying and swearing revenge - lol

[StinnerOzz]

Was supposed to have this week off of hockey, but one of my teams is starting a week earlier than the other. Sooooo no mid-week leg workout after all! Upper tonight instead, lower Friday or full body Saturday.




UPPER

Warmups
Dips / Pullups / Face Pulls
8 / 6 / 120x8
8 / 6 / 150x6



Slight Incline DB Press: 90x15,8,6 (+1,0,0 - add weight?)
SS w/High Pulley Cable Crossovers w/3s peaks 80x8 drop 60 static @20s / 10s negatives x3


BB Rows: 245x6,4 RP
SS w/Neutral Grip Pulldowns: 150x5 add 170x5 add/ half-reps 210x8
SS w/Venom Rows: 120x10
SS w/DB Pullovers: 60x12


Scott Press: 55x12,8 RP


Incline Dual Rack Skullcrushers: 110x12,5 RP
SS w/Dual Rack Drag Curls w/3s peaks/negatives: 80x10
SS w/Dual Rack flat skullcrushers: 80x8?
SS w/Wide Guilotine Curls w/2s peaks: 130x10
SS w/Fwd Rope Extensions w/3s peaks: 110x8

[Cantplankwell]

BTW did you catch that my new team won this season's championship? We already have the losing team crying and swearing revenge - lol

Yes..if I did not mention anything before congrats!!

Nothing sweeter than the other team being jilted...especially if they are going to whine about it

[StinnerOzz]

Yes..if I did not mention anything before congrats!!

Nothing sweeter than the other team being jilted...especially if they are going to whine about it

These guys are known to be incredibly high on themselves, so even if they won and deserved it I'd have hoped someone took them out. We had other teams playing in the next game (finals for B-level of our division; brackets get broken up because we have so many teams) and they were all rooting for us because almost nobody can stand the other guys as a whole

[StinnerOzz]

FULL BODY

Combining low vol upper day 3 + moderate vol leg day into one. Plus calves. Did calf, leg, chest, and back in under an hour and I felt like I was gonna pass out. Rested for 10 min or so and hit arms a little just for fun. Upper day 1 on Monday. I think 2 moderate vol upper days works better for my busy schedule than 3 low vol days, I'll try to stick to that.



Warmup
Parallel Dips x8 / Skater Squats x6 each / Pullups x4 / Face Pulls 100x8 / Sissy Squat x5


Parallel Dips x8 / Skater Squats x6 each / pullups x5 / Swissball Ham Bridge x10 / Sissy Squat x8


Donkey machine calf raise: 3s peaks: 140x12, 170x12, 200x10 / straight reps x8

Straight reps: 270x10,5,6,5 RP w/10s peak and 5s negative on final rep (+2,0,2,1)



EMOM Group 1

A2G BB Squats / back
195x3 / BB Rows 245x4
195x3 / BB Rows 245x4
195x3 / gironda chins x4
Parallel squats 195x6 / gironda chins x4
215x5 / x4
225x4 / x4


EMOM Group 2
Dual rack RDL 210x5 / Incline DB Press 90x8
Dual rack RDL 210x5 / Incline DB Press 90x8
Dual rack RDL 210x4 / parallel dips x8
Sissy Squat x6 / Parallel Dips x8
Sissy Squat x6 / Parallel Dips x6 +extra half rep @bottom of each

[StinnerOzz]

The New Year's Resolutioners appear to be in full effect as of today - yikes!



UPPER #1

Warmups: Gironda Dips SS w/Neutral grip Pullups 8/8 - 2 sets

AbWheel F/L/R x4 each SS w/Side Plank +25 @ 30 seconds each




Flat BB Bench, cluster set
215x8,6,5,5,6 (+10lbs, reps 0,0,0,-1,-1 - not bad! New baseline)
RP decline cable flies 70x8 drop 50x5 w/3s peaks & negatives


T-Bar Rows w/3s peaks 70x6 add 90x6 add 115x4 add 135x6
RP Row handle J pulldowns w/stretch 120 10 w/5s peak and 10 negative on last rep


Scott Press: 55x12,8,6 RP


Strap crunch machine w/8-10s peaks
100x5 drop 100 straight reps x12
SS w/twist crunch x10 each
SS w/oblique jackknife x10 each
SS w/Decline Crunch x8
SS w/Decline Rev. Crunch x8



Incline DB curls w/half reps @top 35x10
SS w/elbows out extensions 50x10 drop 40x10
SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
SS w/Zottman curls 30x12
SS w/OH DB extension 35x12,6 RP

[StinnerOzz]

Low arm vol, and some abs/calves because they need it. I may do a low vol upper routine Friday, and high vol legs/calves Saturday for sure. Hockey tomorrow! Last night we whooped one of our rivals unexpectedly. They had a back-to-back and were uncharacteristically tired. We got a few quick ones and before we knew it we weren't even halfway through and were avoiding scoring/ending it with the mercy rule. I had the game's only shorty, a breakaway from a retrieved loose puck in our circles on the boards. Outran the last defender aaaand backhand roof with flair



UPPER #2


Warmups
Dips / Pullups / Rope Face Pulls
8 / 6 / 100x6
8 / 6 / 120x6


Squat machine calf raise
Not quite RP sets, but I hit strict failure and paused a second or two to eke out more.
140x20 paused out, 170x15 paused out, 190x12 paused out
Now a true RP set: 210x8,4,4 RP


AbWheel F/L/R x4 each
SS w/Side Plank +45 @ 20 seconds each




Slight Incline DB Press: 95x13,6,5 RP
(last week 90x15,8,6 - I may match that next week w/95s)
RP w/Gironda Dips +half rep @ stretch x5,3 RP


Neutral Grip Pulldowns: 150x5 add 170x5 add / half-reps 210x8,4 RP
SS w/Venom Rows: 120x10
SS w/DB Pullover: 65x12
SS w/Face Pulls 80x15 light stack


Seated Calf Raise w/squeezed peaks & light stretch: 90x30?


Frog Crunch x25
SS w/oblique crunch x15 each
SS w/Decline Crunch w/3s peaks x6
SS w/Decline Rev. Crunch x6


Floor Cable Curls behind head w/3s peaks 110x12
SS w/French Press 95x15
SS w/Cross-Body DB Curls 30x15
SS w/Rope French press 110x12 w/3s peaks
SS w/Machine preacher top half reps w/3s peaks 60x12
SS w/Machine Dipa w/3s peaks 140x8


Snatch Grip High Pulls, 30-45s between sets
165x5, 165x5, 165x5

[StinnerOzz]

UPPER #3
Quick one. Legs/calves/abs tomorrow




Warmups
Parallel dips 8 / pullups 6 / single arm rows x7




Flat DB Press: 110x8,5,3 RP
(Last week 110x6 / 100x6,5 RP, so I'm getting up there!)
RP Incline Cable Flies 60x5 w/half reps @ stretch drop 40x12


Neutral Grip Pulldowns
120x8 add 140x6 add 160x6 add 180x4
RP 210x6,4 RP
RP High Grip Machine Rows w/3s peaks 140x6 drop low grip 100x6?


Drag Curls 85x15,8,6 RP
SS w/Floor skullcrushers 85x15
RP CA Press 85x10
SS w/V-Bar Pressdowns w/triple peaks 90x10


DB side laterals reps/peak holds
20x 5/5, 4/4, 3/3, 2/2, 2/2, 2/2
25x 4/4, 4/4 , 3/3, 2/2, 2/2



Hockey last night was awesome. Started the game with a giveaway/goal in our zone trying to tap it to one of my guys. I was determined to make up for it and ended my shift with 2 primary assists. Ended the period with 2 more. Then topped it off w/2 goals late in the 3rd and we won by 2. Quite a game!

[StinnerOzz]

LOWER #1

Seated Calf Raise
90x20, 120x20, 150x12
150x12 / drop 120x15 / drop 100x15?


Warmup circuit
#1 Skater Squats x6 each leg / Swissball ham bridge x10 / Sissy Squat x8
#2 Skater Squats x8 each leg / Swissball ham bridge x10 / Sissy Squat x6



Ab bench trunk curl x6 / leg raise x12
SS w/Side Planks: +45 @15s each
SS w/Ab Wheel F/L/R: x4 each


Squat machine calf raise w/3s peaks
140x40 paused out, but not full RP rests


Had to wait a few minutes to get a rack, but on with the show:


A2G BB Squat cluster/RP set
135x4 add 155x4 add 175x4 (+1,1,1)
RP 185x6,4,4 RP
That last set was hard; I'll attribute that to the extra reps before it.


Lying Leg Curls 3s peaks
120x10,6,4 RP
Skipped 2up/1down again. I'll favor hamstrings early next week on my bonus leg workout.


Leg extensions
160x10 w/3s peaks & negatives RP straight reps 160x15 toes in



Low Cable Knee Tuck/Raise: 40x15
SS w/Twist Crunch 10 each side
SS w/Side Plank +45 @20s each side
SS w/Ab Wheel F/L/R x6 each

[StinnerOzz]

UPPER #1


Warmups: Parallel Dips SS w/Wide Pullups 8/8 - 2 sets

AbWheel F/L/R x4 each SS w/frog crunch x10 / leg lift x10




Flat BB Bench, cluster set
215x8,6,5,8,6 (reps +0,0,0,+3,0)
RP incline DB flies, 3s lift/peak/net 40x10?


T-Bar Rows w/3s peaks 75x6 add 100x5 add 115x4 add 135x6
RP Row handle J pulldowns w/stretch 120x10 w/10s peak & negative on last rep / 140x6


Scott Press: 55x15,8,8 RP


AbWheel F/L/R x6 each
SS w/Twist Crunch 10 each side
SS w/Side plank +45 @20s each side


Hammer curls 45x12
SS w/French press 100x15
SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
SS w/Zottman curls 30x12 RP DB Drag Curls 30x12 w/10s peak last rep
SS w/machine dips w/3s peak 140x


Decline Crunch x20
SS w/Decline Rev. Crunch x10
SS w/Oblique Crunch +25x8 each

[Cantplankwell]

UPPER #3




Hockey last night was awesome. Started the game with a giveaway/goal in our zone trying to tap it to one of my guys. I was determined to make up for it and ended my shift with 2 primary assists. Ended the period with 2 more. Then topped it off w/2 goals late in the 3rd and we won by 2. Quite a game!

You keep this up the Red Wings are going to be calling you!!

UPPER #1





Hammer curls 45x12
SS w/French press 100x15
SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
SS w/Zottman curls 30x12 RP DB Drag Curls 30x12 w/10s peak last rep
SS w/machine dips w/3s peak 140x

Awesome grouping, how many rounds did you do that? I find myself holding peaks now!!

Hope you and yours have a great holiday!

[StinnerOzz]

You keep this up the Red Wings are going to be calling you!!


Awesome grouping, how many rounds did you do that? I find myself holding peaks now!!

Hope you and yours have a great holiday!

That would be great! Open walk-on tryouts, count me in! I just need to be 10x faster - LOL

I did that giant set just once. After all the push & pull work, that's all I need. I've really come to love this lower-volume/high-frequency work. Not only does it make the workouts go by more quickly, but the results are coming faster. The only "negative" to it is that pretty much every set is at 100%, unlike a volume workout where your later exercises aren't using optimal weights because you're already so fatigued. Some of my friends in the gym kinda poke fun at it because I no longer throw in a set or few with them, but guess who the one with noticeable gains is...

Happy holidays to you too! We had more snow on Halloween this year so far than Christmas. WTF

[StinnerOzz]

LOWER #1


Had to miss my planned bonus workout, so I’m doing a lower vol leg routine today so I can hit them normal this weekend too. Moderate volume upper tomorrow.



Squat machine calf raise w/3s peaks
90x15, 120x10, 160x8
140x40 paused out, but not full RP rests

Seated Calf Raise w/squeezed peaks & light stretch
90x30?? Paused out


Abwheel FLR x6 each
SS w/oblique crunches w/3s peaks x8 each


Warmup circuit
Skater Squats x6 each / Swissball ham bridge x10 / Sissy squats x6
Skater Squats x6 each / Swissball ham bridge x10 / Sissy squats x6



A2G Squats 185x8,4 RP
RP ~parallel (bench height) w/5s negatives x8


Lying Leg Curls, 2up/1down 80x12
SS w/Leg extensions 160x15 w/3s peaks & negatives


RDL cluster set: 185x6,6,6 RP


Frog Crunch +25x10 / x10
SS w/oblique crunch x15 each


Interesting that I only got 8 reps w/185 on squats. My usual squat routine has been seeing 6 reps the past few weeks, while being a rest paused set coming after a ramp-up cluster of 135x3-4 and 155x3-4. To my eyes, that's not nearly as good as far as tonnage goes. For actual effort, perhaps it's better? Who knows. I wanted to give it a shot though, and the slow negatives afterward were good.


Edit: also interesting that last week my quads were annihilated the day after leg day, and this week nothing so far. I did skip the burnout extensions and changed my squat progression as noted, but that shouldn't have made such a difference. Maybe I'll get the usual soreness-after-2-days deal this time. If so then I'll have to push my 2nd leg day back a bit, but that's OK since I don't skate at all next week either.

[StinnerOzz]

UPPER #2


Warmups - Various pullups/face pulls/dips



Slight Incline DB Press: 95x15,8,6 RP
(2 weeks ago: 90x15,8,6 - woohoo!)
SS w/Gironda Dips +half rep @ stretch x5,3 RP
RP Incline Cable Flies w/3s concentric & negative: 40x10?


Neutral Grip Pulldowns: 150x5 add 170x5 add / half-reps 210x9,5 RP
SS w/Venom Rows: 120x12
SS w/DB Pullover: 80x10

RP Face Pulls 60x12? Heavy stack
RP Row Handle J Pulldowns w/stretch w/5s peaks & negatives: 100x10


French press 100x15
SS w/Floor Cable Curls behind head w/3s peaks 110x12

RP Cross-Body DB Curls 30x15
SS w/Rope French press 110x12 w/3s peaks
SS w/Machine preacher curls w/3s peaks 60x10
SS w/Machine Dips w/3s peaks 140x8