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box squats for speeeeeeed warmups thru 315 and I did the sets of 2 adding 10 lbs every set up to 385 so I did 8x2; deficit deadlifts (3" deficit) 135x10,185x10,225x10,275x10; ghr bwx10,+25x10,+45x10; hanging leg raise 1x50; db shrugs 2x15 @ 80 bodyweight still hovering around 215.......
seated military press 95x15,115x15,135x10,135x10,95x15
plate raise (45lb) ss w/ kb side raise (25lb) 3x10
seated cable row 120x10,180x10,220x10
facepulls 3x15 @ 160
incline db curls 30x10,40x10,40x10,30x15
db shrugs 2x15 @ 80lb
rope crunch 3x20 @ 160
bodyweight 216....eating 1/2 cup oats with breakfast and after workout.......had teryaki chicken last night with a shitload of rice (probably 3 cups)....
Box squat meBarx20,135x15,225x10,275x5,315x5,365x3,405x3,455 x3,495x1,545x1...suit bottoms on and rev green bands 585x1,635x1,675x1,725x3, 725x2,585x10Trap bar deadlift 162x5,272x5,382x5,426x5Reverse hyper 3x15 w/red bandWeight at 217
25 minutes heavybag, 100 puships, 50 crunches
dynamic bench 9 sets of 3 with 3 diff grips 135,155,175 ; seated db press 40x15,60x15,70x12,40x20 ; rope curl ssw oh rope ext 3x15 100,110,120 and 1x20 @ 100 ; plate raise(45)ssw rear delt machine(85) 3x20 ; neutral grip chins 3x10 ; bodyweight 218
deadlift rep day
deficit pulls(4") 2x8@135,1x8@185,1x8@225,1x8@275,3x8@315
superset pullthroughs/hanging leg raise 4x15
foam rolllllllllllller for 10 minutes
weight up to 218.......did the pulls from 4" deficit cuz regular deadlifts for reps is borrrrrrrrrrrring
random accessory day
incline db press 40x15,60x15,70x15
smith shoulder press 95x15,135x15,185x8
lat pulldown 120x20,150x20,200x15
bb row 4x15 @ 135
bb curl 3x15 @ 85
me bench
barx15,95x15,135x10,155x5,185x5,205x5,225x5,245x3 purple bands 315x5,365x3, single ply titan (new shirt) 405x3, 455 fail....455 one more time.....fail.....couldnt get it seated proper...kept riding up to choke me out
fat bar bench 95x15,135x15,185x10,135x15
db row 100x5,110x5,120x5,130x5
oh rope tri ext ssw rope curls 3x20
incline db press 2x25 @ 50
weighed in at 219
been off for a month or so......work n kids n coaching my kids softball team n injured back.....cut my caloric intake down big time and dropped to 208....
bench
barx20,95x15,135x15,155x10,185x5,215x5, 225x5x3, 185x3x8, 135x15
ss of alt db curls (40lb) and oh db tri ext (60lb ) 4x10
seated machine row 1x15 @ 175, 1x15 @ 225
foam roller on the lower back and hams for 10 minutes....
didnt realize id dropped soo much weight....hadnt stepped on a scale in a month lol.....pretty happy with the workout today as i had no shoulder pain....
Back injury from deficit pulling or work?