12/2

deload wednesday

military press: 130 x 1...135 x 0 x 2

chinups: bw, 1 x 17 (pr)

pushups: +45....10, 5

ab wheel rollouts: 1 x 16


weighed in at 136 this morning....i think if i would have tried for 135 i would have had it if i didn't go at 130 first. gonna focus on mp for the next month. got vids of the mp and the pushups...gonna roll with weighted pushups for the next month too...love 'em.

Is your bar only 40lb? How do you get 130?

IW

^^Micro loading. But since he's got (what looks to be) a pair of 45s on the bar, I'm guessing it's a 40lb bar. :D

I love weighted pushups too. Awesome exercise.

BW press??

Nice work you sexy bitch!!

yeah...the f'ing bar is only 40 :( although the golds gym website says its 45 pounds and can handle 1500 pounds... :)

hops...your sexy words inspire me to move on to greater heights :) like....scissoring.

Hahahahahahahahahahahahahha

Thats fucking funny, seriously nice work with the MP bro.

I look forward to the day when you can MP 1500lb and have to fear for your life every time you press. lol

IW

thank you xerxes. :)

Dang You almost did your bw. Very impressive!


Time to start putting on weight ;)

i will put more weight.....on the bar :)




12/4


sumos: 310 x 1 (20 pound pr), 280 x 1

uni conc. gm's: 40, 1 x 8

chinup 1 rm: +60

side planks on hand....with eyes closed: 1 x 55 sec.


took the hips a little while to get used to sumo again...been awhile....workout took a lot longer than i thought it would...which sucks...but it's done. very excited about the pr. did the gm's with my shoes off...a little tougher to balance.

i think with the chinups...i'm gonna run singles for a month following the high, medium, very high, low setup....just for something different.

strained my subscapularis a few weeks ago...been hitting up the pt for manual therapy, ultrasound and some astym. we been doing the generic rotator cuff stuff, and a good amount of shoulder stability stuff...so last week he gave me the idea of doing the side planks up on the hand instead...so then when i saw him wednesday i was like...hey...that was kickass...so he said do it with your eyes closed. holy balls....almost fell over alot....so very cool.

in regards to future training...still gonna run a 5/3/1 rep scheme....but i'm gonna switch between rack pulls/sumos every month...since numbers are pretty similar...and then text maxes every fourth week. mondays will stay the same with bulgarian squats. but wednesday i'm gonna alternate between bench, mp, incline bench...and i'm not going to base off 90% of my max...gonna base it off 100 percent since i'm switching every month. and then test the next lift in the fourth week. should be neato.


sumo: