After a fun Christmas weekend with everyone in my life that I love dearly, it was back to the grind. Went to the quiet gym solo and got my second week of squats done. As usual, things feel pretty good in that it's week 2 and my body is catching on to what it should be doing. The bench work is going really well and I love how fast the weights are moving. The iso bench day is tough... pauses, presses into pins, 8 million pullups and sled work that gets me every time. Friday's max effort work was challenging and yet confident. Up 10 pounds from last week's bar weight and it's still moving really well. Not gonna lie... the stiff bar deadlifts SUCK. I hate them and they make me feel weak. Haha. But it's really forcing me to load my hips properly so I'm just being patient. Decided to make a very last minute trip to St. Louis area Saturday morning. Chris "Tank" Janek let us (Anto and I) invade his gym for a training session, where we got to help out a few on Saturday and then the WHOLE darn crew on Sunday. I think we implemented some good ideas for a few of them... not that we know everything, but picked out a few things we thought could help. Great crew, lotta fun and just overall nice people. Aside from gym shenanigans, we kept things impromptu all weekend. Ventured around St. Louis a bit Saturday (where someone, I won't mention who, won a round of glow-in-the-dark mini golf... ahem). And Sunday evening we hung with Tank and his family for a bit before we headed out to a comedy show to ring in the New Year. Couldn't have asked for a better way to end 2017 and start 2018!! Here's to a year of amazing things, babe! Monday (Christmas Day) *Cambered Bar squat 3x4 w/ 3 sec pause @ 205 *Cambered Bar Goodmornings 3x8 @ 155 *Manual GHR 3x12 *Bulgarian Split Squats 3x12 each with pause *Leg Press 3x17 *Heavy Prowler Pushes 3x down and back @ 4 plates Wednesday *Fat Bar bench 3x4 w/ 3 second pause @ 160 *Bench Press into pins 4x1 @ 155 *Inverted Rows 3x12 *Rolling Tricep Extensions 3x12 *Pull-ups (Wide, Neutral, Chin-up) 4x8 each Grip *Upper Body Sled 2x each (press, row, fly, rear fly) Friday *SSB Box Squat + 2 chains each side 3x2 @ 195 (plus whatever extra SSB bar weight) *Stiff Bar Deadlifts + 4 chains 3x2 @ 265 *Conventional Deficit Deadlifts 3x10 @ 245 *Cable Pull throughs 2x20 *Leg curls 2x20 *Abs Saturday (at Tank's Training Facility) *Red Shoulder Saver Bench Press + 2 Chains 4x2 @ 115 *Incline Bench w/ pause 5x5 @ 110 *A1) Seated Side Raises 2x20 *A2) Pushdowns 2x20 *A3) Curls 2x20
Week 5 meet prep: Isometrics wk2
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