Basement Dweller

[blong]

Wednesday
pulls w/suit
135x5x2
225x5
suit no straps
315x2
365x1
straps up
405x1
455x1
475x1

camber bar box squats
135x10
225x5
275x5
295x5

Just curious where I am on my pull and it looks to be about 30-35 lbs off. My best meet pull with a deadlift bar is 530 and I pulled roughly 500-510 with a normal power bar at that time I think. Looking at a meet in January as football season is wrapping up and I can start to focus more on training.

[Sirtificate]

nice pulls dude

[blong]

nice pulls dude

Thanks Boss.

[blong]

thursday
abs 5x12
triceps 4x20
rev. hypers 4x10
bb rows 135x10x4
leg curls 3x12
Just a little extra work.

[blong]

saturday
shirted bench
135x5x2
185x3
225x2
275x1
shirt
315 2bx2
335 1bx2
355 1bx4 rep PR
365 1bx2

db press 80x12x3

3bd/cg
135x15
185x12

rope pressdowns
4x20

seated shrugs
60x20x3

face pulls 3x20-25

First PR in about 5 months, felt really good!

[blong]

sunday
camber bar/gm's /squat stance
135x5
185x5
205x5
225x5
245x5
265x5
225x10

stiff legged deadlift lockouts/hole 2
135x10
185x12
225x12

ghr elevated
3x12

db rows
60x15
80x12
100x12

wide grip pulldowns
3x12

Nice session.

[blong]

tuesday
floor press
135x5x2
185x5
225x2
245x1
265x1
275x1 no spot so I stopped
225x5
cg 135x15
cg 135x15

incline tates
35x15x3

pressdowns
4x15

standing db oh press
35x15x3

shrugs
135x25
225x20
275x20 w/straps

face pulls
3x15

band pull aparts
3x10-15

Good quick session, although mentally i was strugglin.

[Coke]

Great seeing the new benching PR, sessions are on point no matter what.

[blong]

wednesday
nude squats (actually just raw) 5x5
barx15
135x10x2
225x2
275x1
315x1
335x1
365x5
365x5
365x5
365x5
365x5

dimels
barx35
135x15
185x15
205x15

ghr elevated 2x15

bb rows
135x10x2
185x10x2

cg pulldowns 3x12

sled 6trips @30 yds/3 plates

[blong]

thursday
abs 6x15
biceps 4x12-15
pressdowns 3x15
leg curls 3x15

[blong]

saturday
rev . blue band bench/raw
135x5x2
185x3
225x2
rev. bands
275x2
295x2
315x2
325x2
330x2
295x5

db incline
60x15x3
60x12

cg bench
135x10
155x10
155x10

pressdowns
3x20

face pulls/wg
4x20

bent over flyes
15x15x3

Went with doubles on the max effort work cause no spotter.

[blong]

Sunday
pulls vs doubled blues
PR=465
135x5x2
225x2
bands
225x2
suit bottoms
315x1
365x1
straps up
405x1
415x1

gm/close stance/ssb
135x10x4

leg curls
3x12

db rows
80x10
90x10
90x10

wide grip pulldwons
3x12

Lower back has gotten extremely weak since I had to cut back on the training. Part of the reason I guess my pull has fallen off more than my squat has.

[Coke]

Very nice with the new PR over the weekend.

[blong]

Very nice with the new PR over the weekend.

Thanks for staying tuned Coke.

[blong]

monday bwt:239
abs 6x12
biceps 4x10
back ext: 3x12
sled 8 trips @30 yds/2 plates+2 dimes
A little extra work to get the capacity back.

[Sirtificate]

Nice workouts blong. I've been thinking about making my own ghetto sled for drag workouts but don't know if it will turn out good haha

[blong]

Nice workouts blong. I've been thinking about making my own ghetto sled for drag workouts but don't know if it will turn out good haha

I hear some people use an old tire and a rope and throw the weight on top of the tire. Not sure what makes the weight stay on but give it a shot and see what happens. Consistant sled work is the one thing I noticed that raised my pull quickiest.

[blong]

Tuesday
cg/2 bd+ chains (40 lb)
PR=290
135x5x2
add chains
135x2
185x2
205x2
225x1
245x1
265x1
275x1
225x5
225x4
185x8

jm press
3x15-20

pressdowns
3x20

seated oh press
135x8
155x8
175x8
195x6

db shrugs seated
60x20x3

front raises
12x15x2

bent over flyes
15x12x2

Finally a good session to be encouraged by.

[blong]

Wednesday
raw squat 5x5 (2nd week)
135x5x2
225x2
275x1
315x1
365x1
385x5
385x5
385x5
385x5
385x5

leg curls 3x12-15

ghr elevated
bwt:x15
+25x12x2

bb rows
135x12x2
185x10x2

cg pulldowns 3x15

seated gm's w/camber bar
barx20
135x12
155x12

The squat seems to be on point, the one encouraging lift right now.

[Coke]

Damn good job with the 5 x 5 squats!

[blong]

Damn good job with the 5 x 5 squats!

Thanks Captain.

[blong]

Thursday
abs 6x12-15
triceps 4x20-25
rev. hypers 3x10
sled 6trips @ 30 yds/3 plates
A little extra work.

[blong]

saturday
db press
35x25
60x20
70x15
90x8
70x12

db incline
60x12
60x12

jm press
3x12-15

db rollbacks
35x12

face pulls
3x15

seated shrugs
4x20

Cut back a little on the intensity this week but still a good session.

[blong]

wednesday
pulls w/briefs
135x5x2
briefs
225x3
315x2
365x2
365x2

hole 3/rack pulls
405x2
405x2
405x2
405x4

face pulls 5x15

bb rows
135x10-12x4

biceps 4x12-15

Just a mix bag of stuff today cuase I am going to see a massage therapist, Good Times!

[blong]

thursday
abs 6x12-15
ghr elevated 3x12
back ext. 3x12-15
Massage therapist had to cancel my appointment yesterday and now my back is screamin at me.