didnt plan on liftin today but decided aginst it and hit the iron. didnt follow routine since i wasnt planning on it... tried to make it a back day but thru in some shoulders with handstand pushups.
chins (w/ new grip) : 4x10... this hits lats harder no doubt! glad im getting somewhere.
wide pulldowns : 50 warmup, 140 5x5... tried it to see if i got any feeling, not much but a tiny bit.
lower back extensions : 5x10... u guys think this is too many reps? feels good.
handstand pushups : 3x10... last rep was a total grinder, even got to using my mentality to finish it. really dont think ive done 3 sets of 10 of these before.
super set : BW calves w/ 30 pushups, 3 sets.
it was actually a pretty good workout. i have seen such huge gains in my strength since football got over, i'm very pleased. it was expected, but not this much this soon, really. just 6 weeks ago i could only do 4 handstand pushups... now i'm up to 3x10!! my bench was embarrassing a while ago, even just 2-3 weeks ago i could ony rep 205 for 5. now after that PR of 265 i really think i could of repped 225 for 5 like the old days, but with more RoM form. I am 186 lbs, only 3 away from my all time BW PR. and i personally think this is the best i have ever looked physically, everywhere. other than my left calf :P
but there's still bunches of work to do. i need 14 more lbs BW to meet my goal by april 1. this means under .5 lbs a week, which is doable i beleive. it will be totally new waters soon, as i've never broken the 190 lb BW plane. my deadlift form still needs work, and i am only repping 275x5 clean so far. i need to get to 315x5 clean, and a clean 365 1RM before the april 1 deadline. with your guys help i think i can hammer down my DL form and get up there. squats arent a huge thing for me right now but no doubt i am doing them. i know my form is solid, but can always be tweaked. i lean forward towards the last reps of the last sets, so that needs fixed. by the april 1 deadline i need to be repping 275 for 5 reps, deep, close stance, and clean reps. with a 325 1RM to seal the deal. i just got shocked the other day by my bench press 1RM, but that doesnt mean i can lay off. it might of just been a good day. i need to work up to a 225 lb 5x5 bench day by april 1, and am aiming for a 285 1RM with my new form. my bench forms have always been solid regardless, as in ass glued to bench, feet dont leave floor etc. so im not worred about that being "clean". also need to get back into cleans. im not sure if i should full clean, c&j, power clean or what. but i need to figure it out, and nail my form down and get back to where i used to be on them. if i end up going back to PC, which i think i will since ive always been with it, i need to nail 225 for a CLEAN 1RM. all of this all needs to be done. and u guys need to help me, like you have been for sooooo long, so i can be the best i can be.
so, in a quick overview... BY APRIL 1 :
BW : 200 lb
bench : 225 5x5 : broken jan 26. new goal : 225x15, 285 1RM
squat : 275x5 clean, 325 1RM
dead : 315x5 clean, 365 1RM
/end rant. feel free to say anything.