biggt protege - CN's Press/Pull Log

[silver_shadow]

yea man I was junking it up like a mfer last year...hittin up wendys baby, god I love that place....typical PWO meal last year: 2 spicy chicken sandwiches only mayo, 2 classic singles, 2 5 pieces, a baked potato only butter, 1 large sweet tea and medium fries..mmmmmmmmmmmmmmm

ohhh i love it... way to go bro, way to go!

 

[ChinkNasty]

9/11 Lower

Power Cleans: 45x10, 135x3, 135x3, 165x2, 195x2, 195x2, 195x2, 195x2, 195x2

Back Squat: 135x3, 225x3, 275x3, 315x3, 315x3, 315x3

Box Squat (16" block): 315x3, 405x5, 405x5

-everything felt easy, smooth, real pumped that my left hip flexor pain is going away slowly, the deep squats felt good tonight

-box squats felt good, kind of a hassle unracking and racking these days...gettin a little heavy haha

 

[fortunatesun]

-box squats felt good, kind of a hassle unracking and racking these days...gettin a little heavy haha

Walkouts- After squats load up the bar with 120% of 1rpmax. Walk it out and hold it 15-20 sec. before reracking it. This is also a good way to build more connective tissue around your joints.

 

[ChinkNasty]

hmm alright, will keep that in mind

 

[Tweakle]

those are some solid boxes, especially after the oly squatting and cleans.. nice work!

 

[SgtSlaughter]

That looks like a taxing workout... Nice lifting bro!

How do you like the power clean doubles? I may change up my 5x5's because of form degrading after 3 reps...

 

[ChinkNasty]

thx fellas...

it is a tiring workout but I love it, been doin it for about 6 months now...your CNS and body adapt eventually

umm I love the doubles...I actually just phased the cleans back in as for some random reason I suddenly started blowing at cleans...but I do 5x2 and I roughly follow the same approach wiht regards to loading and percentages as the 5x5

 

[ChinkNasty]

9/12 Upper

little bit under the weather, i feel like ive been fightin this cold for 4 weeks now...drinking 3 nights a week prolly aint helpin

Flat BB Bench: 45x15, 135x5, 255x5, 255x5, 255x5, 185x10, 185x10

BTN Push Press: 45x10, 135x5, 185x5, 185x5, 185x5, 135x7, 135x7 (last 2 sets are strict military press to the front)

Wide Grip Weighted Pullups: BW+35x3x5, BWx10, BWx10

Weighted Dips: BW+90x10, BW+90x10, BW+90x6 (took short rest periods as this hippie was working in with me, tris were kicked)

-felt good overall, push presses felt real smooth today...stamina was affected by the cold

 

[ChinkNasty]

9/14 Lower

DE Back Squats: 45x10, 135x5, 205x5, 225x5, 250x5, 275x5, 300x5, 225x7, 225x7

Rack Deads (right below knees): 135x5, 225x5, 315x3, 365x3, 405x3

Romanian Deadlifts (off 4" block): 135x5, 225x5, 275x5, 315x5, 335x5

-squats felt real smooth and easy, I miss the light days haha

-rack deads were harder than they are from the floor...I haven't done these in about 2 years but still...shiiit

-RDLs are getting so easy thanks to box squatting, feel real smooth and explosive

 

[BiggT]

Nice week of lifting.....r u getting drunk this w/e? lol