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90x3
115x3 135x3 right only
145x0
Handle Isometric 10 second crush
I'm glad these are coming back! Not sure if PR...but I definitely couldn't do 145x1 after that set of 3, record for a single is 147.5
Grippers
Just messed around did some negatives and overcrushed the HG200. These felt weak.
Hub Lift
25x1
35x0
35x1
35x1
Incline Press
135x5
155x3
185x3 225x2
135x3 speed
135x5 long paused + speed
135x5 long paused + speed
Close-Grip Bench Press
135x4 long paused
185x3
225x2+1
One Arm Barbell Snatch
65 3x3 on left
95 3x3 on right
There was this old guy showing his son how to snatch. I was impressed by the way he was teaching the kid. So I asked him if he was an olympic coach, sure enough he was in the 70's. He was in good shape too, and hasn't worked out in ages. Used to Snatch 375 and Clean and Jerk in the 400's @ 242lb body weight, he's now around 190.
Well he showed me a cool technique to practice catching the weight low. I did it at the end of the workout.
Note: all overhead squats done to maximum depth, and I go deeeep. I'll get a video when I'm doing good weight.
Overhead Squats
65x3
65x5
65x5
1 Arm Dumbbell Drop Snatch
30x5
35x5 40x5
1 Arm EZ Bar Overhead Squat
40x3
40x3
1 Arm Barbell Overhead Squat
45x3
45x3
45x3
I don't know what this motion is called, so I'll just give it a name.
Clean Isometric + Catch
45x3
45x5
45x5
45x5
So what you do here is set the pins on the power rack to a height where if you were to calf raise and shrug you'd be pushing up against the pins. Then you deadlift the weight and then calf raise + shrug against the pins hard, then immediately drop below and catch the weight.
It's not that I can't go heavier, it's just that my back seems to do way too much work even when I go all the way down. The heavier I go, the more back I use.
30x10 super slow
50x10
60x10
30x10 super slow
30x10 super slow
30x10 super slow
slow sets of 30 were harder than 60, but 60 was bothering my shoulder.
Close-Grip Bench Press
135x5
185x5 first 4 bottom partials
135x15 bottom partials for 12
135x5 slow
CGBP feels a lot better on the shoulder than regular grip, wrists weren't doing too good though.
Rolling Thunder
Left
90x3
90x3
90x5
90x1 + hold
Right
90x3
90x3
135x1 135x4
I was surprised I actually hit a PR while not feeling so good, it was my song of the day. Picked up the 5th rep just a little bit and couldn't hold on to it.
Anyway, I have to stop doing this, because my wrists were feeling good and I said screw it and went for it, well now they're starting to feel worse again. I can probably still do light gripping and hub lift, and a lot of extensor work
I was surprised I got this shit up, I've been on low calories, carb restricted, recovering from sickness and cheating...not with a lot of food, but with little sugary shit... I think while I'm in school I'll cut with carbs, once its out I'll carb cycle again, it's driving me insane. I think the lack of carbs is making my brain not function properly (not that it does that anyway, lol)
Oh and I just had pizza.
DB Spider Curls
30x5
40x5 50x2
That second rep on both hands took about 10 seconds to come up, longest rep of my life that wasn't intentionally slow.
Bubka
BWx8
BWx5, last one paused
BWx3, last one really long pause
Dragonflag slow Eccentric and Isometric
Just a short workout before my shift, it was supposed to be an off day, but whatever. I wanted to lift.
Song of the Day
This one isn't as heavy as my usual stuff, I recommend a listen to anyone who hasn't heard this song before.
It was dumb to go heavy with my shoulder like that, I can't explode because that really hurts the shoulder so I had to do 1 slow rep of 225 and that's all I could do.
Dumbbell Clean and JerkLeft Only
80x3
100x1
110x1 120x1
125x0
125x0
Those were very close attempts, my left is catching up, I feel like I have better control of my left side than before now that my right is being a bitch.
I have AIDS on this lift now, I don't know what the hell is with this. But I have a feeling it has to do with my sinuses and lack of water...we'll see, I'll drink water and eat more by the next time I do this.
Barbell Shrugs
135x10
225x10
315x10
405x10 455x10
Had to use straps at 455, I definitely would have caused some nerve damage if I didn't.
Also, form sucked after a few reps on 455, my ROM was a lot shorter.
Linear Mode
