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Thread: Energy Legs!

  1. #2476
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
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    Hit an all time Back squat PR today!

    565x1 PR!!!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  2. #2477
    A gallon a day, everyday! ThomasG's Avatar
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    Hit a rep PR with 405 after.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  3. #2478
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
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    Today is ME Upper
    Worked up to 335+bands and chains. I'd guess this is around 400 at the top. Pretty happy with this considering I did a burpee/thruster couplet yesterday.



    Afterwards I took the straight weight down to 275 and got 7 reps.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  4. #2479
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
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    21-15-9 Toes to bar
    35-25-15 Wall Ball #20 10'
    7:17

    I need to get better at toes to bar. My powerlifter shoulders have a hard time with kipping I need to really start working on my shoulder mobility. The 21 I broke in 15/6. The 15 into 8/7. Normally I can do the 9 unbroken but not today. Did 5/9

    I also need to work on my quick recovery. When I break things up I should only be resting 10-20 seconds where toward the end of workouts I end up taking 30 seconds breaks.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  5. #2480
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
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    ME Upper
    BW:208

    Bench
    45x20
    95x10
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    375x1-PR!!! Finally! Only took me two years.

    315x7

    Floor Press-Football bar
    This bar is tricky.
    225x5
    225x7

    Shoulder press
    95x6
    115x6
    125x6
    135x6
    140x6


    I've got a short metcon tonight
    5RFT
    5 shoulder to overhead 125
    5 box jumps 30"
    12 KB swings 53#

    I'm pushing for sub 7mins.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  6. #2481
    Senior Member
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    I feel you on the powerlifting shoulders and kipping. If I have to do a lot of high rep sets of ttb or butterfly pullups there's a decent chance my left shoulder gets tweaked.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  7. #2482
    A gallon a day, everyday! ThomasG's Avatar
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    My shoulders don't ever get tweaked I just don't have a good follow through on kips because of poor range of motion.

    Tonight Metcon
    5RFT
    5 shoulder to overhead #125
    5 box jumps 30"
    12 Russian swings 53#

    6:24

    Ehhh felt okish about this. Definitely need to bring my conditioning up though.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  8. #2483
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
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    3,715
    DE Lower

    Speed Low Box Squat

    315+40chainx2
    315+40chainx2
    315+40chainx2
    315+40chainx2
    315+40chainx2
    315+40chainx2
    315+40chainx2
    315+40chainx2
    315+40chainx2


    Speed Deads

    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1

    KB Lunges
    35x15
    35x15

    Sled Drag 1 mile #70lbs. Quarter mile of it was uphill too. Calves burned!

    Reverse hyper
    x20
    x20
    x20
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  9. #2484
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
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    9-15-14
    Safety squat-Pause and go. First rep is paused second rep is down and go.
    Worked up to 405lbs.

    315x7
    315x7

    Sumo SLDL
    395x5
    395x3
    395x4

    Conditioning
    50-30-20-Wall ball 20# 10'
    20-15-10-Burpee
    10:06

    Fuuuuu. Haven't done wall balls in forever. Couples with burpees and after all those squats me legs were toast. Some guys at the gym went sub 8. I felt my time was okish but I could definitely tell I haven't done wall balls in awhile.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  10. #2485
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
    Posts
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    9-16-14
    ME Upper
    BW:212
    Bench press Paused with chains.

    Worked up to 335+40chain.
    http://instagram.com/p/tA_KebI6_Q/?modal=true

    Banded Dips
    x20
    x20
    x15
    x12

    Unilateral DB Should press
    60x10
    60x10
    60x10

    Tricep Ext
    x25
    x25
    x25
    x25
    Last edited by ThomasG; 09-17-2014 at 01:41 PM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  11. #2486
    A gallon a day, everyday! ThomasG's Avatar
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    Apr 2007
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    9-17-14

    Weighted pullups
    35x6
    x5
    x4
    x3
    x3

    C2 banded row-Hips and arms only. These will blow up your back
    x15
    x15
    x15
    http://instagram.com/p/tDk6abI6xb/?modal=true

    Wrist rotations-Not sure what to call these. I choke a band to rack then wrap it around a handle rotate my wrist. I do this to the my forearms more specifically my supinator muscle.
    x25
    x25
    x20
    x15


    If I can muster the energy I will condition tonight.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

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