PracticALly Programmed - Al420 Log

[ZGzaZ]

Fridays Workout: (weight: 101k - shooting for 94)

Tried to post today, and accidentially edited the below training...this is yesterday.

ALL WEIGHTS IN KILOS​

Squat Clean: 45x3x2, 60x3x2

Oly Back Squat: 60x5, 102x5x2, 125x5, 144x4 (basically same progression as wednesday, but I am not conditioned right now to squat heavy w/ only one day between...finding that out this AM!)

Hack Squat: 102x10x3

Overhead Squat: stick x10x3 - these are easier if I 'jump' into them. Basically I have to be at fult tilt to execute any of these Oly lifts...


Had to train at the commercial gym, so no coach and no bumper plates....and no direction...lol

Let's see some weight on those overhead squats soon, eh?!

Everything looks great though, keep it up.

 

[Kabeetz]

Have A Happy Easter Bro!

 

[s8nlilhlpr]

Hey, Al hope your lifting good this week! I'll be at your gym Saturday @ 1:30pm.

 

[al420]

W/ Tracy?

 

[s8nlilhlpr]

I spoke with her this morning and scheduled with her. She said there is a group class I can watch the end of while I warmup and stretch for our session.

 

[al420]

Cool - I will try to make it by to say what's up - not sure what my schedule is this weekend...

She is intense, and very helpful - you will like it.

 

[ricanx99]

Hey Al... why are you lifting such pussy ass weights?! LoL.. just playing brother... Question tho, "Do you really like doing squats?"... "I hate em"

 

[al420]

Mondays Workout: (weight: 99k - shooting for 94)

ALL WEIGHTS IN POUNDS​

GP Row: 135x5, 185x5, 225x5x2, 245x5

HS Row: 320x10x3 (6 plates and 25's)

Overhead Squats: 45x10x3



Did some other 'fill in' crap for my back - hypers, some rear delt work. I feel like my rear delt strength and my CG bench have a lot in common - I will continue to push my rear delts/lats in pursuit of a decent bench.

 

[Kabeetz]

Al, what's an HS row?

Also on the overhead squats is the 45 just the bar I guess? Are you just starting to do those and getting the form down? Where do you feel it with those, you feel it in the shoulders on the way up as well, or it's just a general fatigue over the upper body and core that sets in throughout the reps?

Mondays Workout: (weight: 99k - shooting for 94)

ALL WEIGHTS IN POUNDS​

GP Row: 135x5, 185x5, 225x5x2, 245x5

HS Row: 320x10x3 (6 plates and 25's)

Overhead Squats: 45x10x3



Did some other 'fill in' crap for my back - hypers, some rear delt work. I feel like my rear delt strength and my CG bench have a lot in common - I will continue to push my rear delts/lats in pursuit of a decent bench.

 

[al420]

HS = Hammer Strength

I use this one:

http://us.commercial.lifefitness.com/content.cfm/iso-lateralrowing