The Program

[Halo]

Way to go Excessive, start back lighter and ramp up the percentages!

 

[Excessiveone]

Ramrod: Thanks Brother, will do.



USMCRabi. sent ya a pm



Halo: Using the term light is being way too nice. lol I'm on it, have sights set on this Program to paying off big time.



Cardio Fartlek just under 30 minutes today. Did some stretching & Roller work first.

 

[Excessiveone]

Squat DE
wu's
275 + Avg. Bands 2 x 6s Briefs

Leg Curls
170, 180, 190, 200, x 10r

GHR's 12,12,12 3/0/2/0

ss/w
Incline Situps
10,10,10 4/0/2/0

Looking for some input on these ssb Box squats. Its dynamic day, thinking they weren't as explosive as they should be??
If anyone has experience on how to rotate pulls into this program I'm all ears?
Was going to rotate squats then pulls eow, but someone may have found a better method.

 

[Excessiveone]

Influenza just knocked me down.
Started coming down with it Friday afternoon, over 102 temp yesterday, all the usual symptoms. This stuff punishes the kidney's, lower back was wrecked. Woke up this morning fevers gone, left with green colored stuff coming out of my head pounding headache major congestion.

Nice huh, so I decided a short workout was in order just played around with a couple exercises. Going to take an extra day off to get back up to speed.

Hammer curls
35's x 8
65's x 8
75's x 6
85's x 2

Rack pulls 18"
225 x 5
315 x 3
405 x 3
495 x 3
585 x 1
635 x 1
725 miss, miss
685 x 1

 

[Ramrod]

Coming out of the Flu and still Rack pulling over 650.... NICE...

 

[Excessiveone]

Thanks Bro.
I'm paying for it today, feel worse than yesterday.
Talked about training today and the wife asked me if I thought that was a smart idea complete with the Look.
Going to get back in gear again so next ME sessions will be either shirted single ply or briefs. Also my shoulder was still tweaked from doing the incline press last week so those are definitely out. Bummer
Found a vid from last late spring of a sumo pull w/535 for a good double will post up here in a little while may go back to this pulling style for singles.

 

[Excessiveone]

DE Work
Flat + Avg Bands hands in two fingers outer ring.
125/bands 3r 8s very quick

CGB
225 x 8,6
245 x 6,6

Front Raises
3s

BOR's UG
185 x 12
205 x 8
225 x 8
245 x 8

Will bump speed work weight up again 4% next week. Sinuses are jam packed just that little pressure benching made my ears pound. Good workout.

 

[hawkeye]

DE Work
Flat + Avg Bands hands in two fingers outer ring.
125/bands 3r 8s very quick

CGB
225 x 8,6

245 x 6,6

Front Raises
3s

BOR's UG
185 x 12
205 x 8
225 x 8
245 x 8

Will bump speed work weight up again 4% next week. Sinuses are jam packed just that little pressure benching made my ears pound. Good workout.

Way to gut it out...feel better.

 

[Excessiveone]

Way to gut it out...feel better.

Yeah, done talking about it, wont be completely over with this crap for weeks. Despise influenza

 

[Excessiveone]

ME
SQ
Bar 5,5,5
Bar+Bands 5
165/Bands 3
235/Bands 3
285/Bands 3
305/Bands 3,3,2,2,2

Leg Curls
170-190 10,10,10

Leg Ext
210-280 10,10,10,10

Calves
2s

Next week need to make this ramp 165,255,305 Bar weight for 5 sets.
Hips are a little sore just not use to squatting below parallel. I can still squat 5+ for reps a couple inches above parallel are the upside glutes are getting swollen again.
Another decent day, was looking for 335 bar weight but it will come soon.

 

[hawkeye]

Yeah, you start getting deep, your hips and hip flexors will definitely feel it. I was amazed I am usually pretty tender after squatting. But lunges really stressed my patellar tendons today. Sore as shit.

 

[Excessiveone]

Yeah, you start getting deep, your hips and hip flexors will definitely feel it. I was amazed I am usually pretty tender after squatting. But lunges really stressed my patellar tendons today. Sore as shit.

Going to have to start warming up the hips more and incorporating some stretching for them as well.
Saw those Squats of yours glad to see you back under a load again then the thought DOMS followed after looking at your day.