Time to Lift!

[hawkeye]

lol, When I worked at a gym in AZ there was a sprinter there that use to do deep lunges w 405 crazy.

Wow!!! Thats nuts...or I could pull put a log on my back like ol' Lowden Swayne's nemesis in "Vision Quest" and walk up and down bleachers....lol.

 

[Go Away]

Lunges = cleaning toilets !

 

[Excessiveone]

Using them as a tool to trick the muscle. A muscle belly is always searching for the most efficient way to contract this type of exercise resets those patterns.

Not feeling much love for them. haha

Hawk pm you a link I think you will enjoy about said movie.

 

[hawkeye]

Using them as a tool to trick the muscle. A muscle belly is always searching for the most efficient way to contract this type of exercise resets those patterns.

Not feeling much love for them. haha

Hawk pm you a link I think you will enjoy about said movie.

Nice! Thanks, brother!!

 

[Excessiveone]

Your more than welcome Hawk.

Deads deloading
135 x 5
225 x 3
315 x 3
365 x 3

BOR's
175 x 20 x 3

Shrugs
225 x 25

Drag Kurls
3 sets

Standing band crunches
25 x 2


Didn't feel any pain pulling off the floor tonight so the back is way better. Only felt a few twinges doing bor's, looking promising. Doing shoulder re/prehab stuff almost every night along with roller wk. Need to do more stretching but time is a premium the way it is.
This next run will be a mix of rack pulls w/bands & SLDL one week then Full Deads lower reps w/goodmornings, alternating weeks.
Going to do something similar for bench one week progressive heavy raw work w/ band wk then DB's and Shirt wk. two waves of each then deload.I haven't figured out leg day yet.

 

[Excessiveone]

Last deload
Squats
115 x 12
165 x 10
205 x 10-16 x 2

SS w/ Lunges 55lb DB's
3 x 15r

Calves
3s

My legs are toast, not a heavy day by any means but my glutes/hams are cramping up a bit and majorly pumped. Lunges are blowing my legs/glutes up also making the bottom of my squat much more solid.

 

[PillarofBalance]

Thank God the deload is over... You're boring the shit out of me! lol

 

[Excessiveone]

lol nice
Can't wait to start this next cycle, back & shoulders are feeling good time to rev it up.

 

[Excessiveone]

Damn it forgot to review my program before training so f-xx.
Bench raw
135 x 5
155 x 5
195 x 5
225 x 12 stopped

Shirt
325 x 3
355 x 3
375 x 3 pushed me a bit harder than I hoped.

DB flat
65's x 15

ss w/Yates rows
97.5lbs x 12
107..5 x 12 x 3

Push downs, stretch them out
20+ reps

Did Prehab wk before about 15-20 mins consisting of......
light db flats 20 rep sets
Face pulls
Broomstick work
scarecrows

Major pump.

 

[Excessiveone]

Deads
135x5x2
335x5
425x3
525x3 belt wraps
525x1 belt

Band Squats 208lbs tension
bar x 10
155 x 5
205 x 5 x 3

I was only going to pull up to 445 today, thanks PoB for getting in my head a little.
Like to go more on the conservative side so I don't get all beat up or worse injured. 525 was very smooth reset each rep. Believe 560 or 70 would of went today still not where I want to be.
Back is pain free other than the normal lower back fatigue from training.

Rack work next week with bands w/ squats again just weight no bands.

That pull just made my day!

 

[shoeless1]

strong deads! whats your max right now?

 

[Excessiveone]

Thanks man. Really don't know where its at for sure the 560-570 est was my best guess. Its been a quite while since I have maxed out on any lift. Had a bad hitching problem that is all but gone now. Dropped the weight on deads and pounded rep work with much better form using 70-87% range that and adding the right assistance exercises has pulled it all together.