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[youtube]A3YlVYQ0Jbk[/youtube]
Just got a gym membership at the ymca, so im taking a week off for the sake of me joints and then doing
Front Squats 3x5
Romanian Deadlift 3x5
Leg curls 1x15
Hyperextensions 1x10
Bench/Shoulder Press 3x5
Row 3x5
Shrug 2x10
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Saturday
Bench
105x5
105x5
105x5
Row
120x5
120x5
120x5
Deadlift
115x6
135x5
185x5
205x4
225x4
285x1
305x0
Was curious to see how much i could pull. 285 hurt my back, right at the base of my spine, almost in my ass. I think it might have something to do with how over the bar i am. Anyways i might have been able to pull 305 if i was more confident in my form, but when i went to lift and felt the weight.. no thanks, i like having a lower back. So if anyone asks my 1RM is 295-300, which i do feel pretty good about, 300 was what i had set my goal at when just started.
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Bench
110x5
110x5
110x5
Row
120x5
120x5
120x5
oops.
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Thursday
Front Squats
160x5
160x5
160x5
Done in front of a mirror, which helped me keep my knees straight so no complaints really.
Romanian deadlift
190x5
190x5
190x5
Im losing my nerve when it comes to lower back.. switching to single legged dumbell romanians.
Leg curls
65x5
Machine goes up in 15 pound increments only... going to start doing 3 sets 1x15, 1x10,1x5
Hyperextensions
45x10
Squeezed to hard at the top, started to hurt a tiny bit towards the end. Nice feel overall though.
Row
125x5
125x5
125x5
Seated Press
30x12
40x10
40x9
Lateral raise 1x10
Rear fly 1x10
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Dont like the direction my training is heading, so im going to take a break, work on my form, learn to power clean and come back on SS.
-edit-with deadlifts.
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Just finished watching magnificent mobilty and ive come up with a stretching routine to do every day after waking up/pre workout.
Cat camel 12 reps
yoga twist 8 reps
calf stretch 10 reps
Fire hydrants
supine scorpion
windmills
toy soldiers
Single leg RDL
alternating lateral lunge
shoulder dislocations
squat to stand
running butt kicks
high knee skips
neck stretch
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