biggt protege - CN's Press/Pull Log

[ChinkNasty]

haha dont even have to ask bro, im visiting my brother this weekend out at Duke...

 

[ChinkNasty]

solid weekend at duke, they got hotter girls than I last remember..

worked out before the drive on Friday:

9/15 Upper

Flat BB Bench: 45x15, 135x15, 225x7, 225x7, 225x7, 225x7, 135x20

GP BB Rows: 45x10, 135x5, 185x5, 205x5, 225x5, 245x5

 

[ChinkNasty]

9/19 Lower

Power Cleans: 45x10, 135x5, 165x2, 185x2, 200x2, 200x2, 200x2'

Back Squat: 45x10, 135x3, 225x3, 275x3, 315x3, 315x3, 315x3

Box Squat: 315x5, 365x5, 395x5

Hanging Leg Raises (3x15).

-feel good, everything felt light except for the back squats...my hip flexor is bugging me again, any suggestions how to remedy this?? the 365+ on my back for box squats feel real light and I know I can free squat it but my hip flexor is holding me back...

 

[ChinkNasty]

9/20 Upper

Flat BB Bench: 45x15, 135x5, 260x5, 260x5, 260x5

BTN Push Press: 45x10, 135x5, 190x5, 190x5, 190x5

Dips: BW+90x9, BW+90x6, BW+45x12

-real shitty lift today...my diet hasn't really been too good lately (not enough cals or protein) and its affectin me a lot

-pissed, will rebound in the next few days

 

[ChinkNasty]

9/22 Lower

DE Back Squats: 45x10, 135x10, 225x5, 275x5, 300x5, 315x5, 225x7, 225x7

Deadlifts: 135x10, 225x5, 315x3, 365x3, 405x3

Hang Clean Pulls: 225x5, 225x5, 225x5

-everything felt easy today...kind of tired by clean pulls though...the squats on my light days always feel better than on my heavy days I think because I power clean before squats on heavy days and it hampers my squat strength..

have a good weekend

 

[ChinkNasty]

9/24 Upper

DE Flat BB Bench: 45x10, 135x15, 225x7, 225x7, 225x7, 225x7

GP BB Rows: 135x5, 185x5, 205x5, 225x5, 245x5

-went a lil overboard this weekend, felt sluggish in the gym but got the reps in

 

[ChinkNasty]

9/25 Lower

Power Cleans: 45xwarm up, 135x5, 165x2, 185x2, 195x2, 205x1, 205x1, 205x1

Full Back Squat: 135x3, 225x3, 275x3, 315x3, 340x3

Box Squat (off 15" block): 315x5, 365x5, 405x5

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

-everything felt good today, the 405 for box sqauts felt real light my back, hip flexors were holding up fine today

 

[carlsuen]

just a quick questions.. i'm only just starting to box squat recently.. do u box squat more than u full squat? and how much is your gap between the 2 lifts in terms of weight? and how did u find box squatting has helped u?

 

[ChinkNasty]

just a quick questions.. i'm only just starting to box squat recently.. do u box squat more than u full squat? and how much is your gap between the 2 lifts in terms of weight? and how did u find box squatting has helped u?

my wide stance box squat is easily more than my free squat (I'm guessing my box squat 1 rep max is around 440, 450 and my current free squat max is still around 380)...Box squatting has really strengthened my hip flexors and help me to drive out of the hole on a free squat but there's not a ton of carryover...if anything, the boxes helped me significantly on conventional grip deadlifts and locking out

 

[ChinkNasty]

9/26 Upper

Flat BB Bench: 45x15, 135x5, 265x5, 265x5, 265x3 + 2 FR

BTN Push Press: 45x10, 135x5, 195x5, 195x5, 195x5, 135x7, 135x7 (last 2 sets are strict standing military press to the front)

Wide Grip Weighted Pullups: BW+25x5, BW+35x5, BW+35x5, BWx10, BWx10

Weighted Dips: BWx5, BW+90x5, BW+90x5, BW+90x8, BWx25, BWx25

-weighted dips have been feelin real heavy the past few sessions, but I love them so I might prioritize

-265 didn't feel too heavy but I dont have the muscular endurance to do that many sets of it...will switch to a 3x3 next week @ 270 or 275

-push presses felt real easy today