The Return

[PolishHammer1977]

Free Standing Squats (parallel+wide)
135-2
205-2
275-2
315-2
345-2
372-2
Power Stair (5 reps, 5 second rest, 5 reps, 5 second rest....)
295-5-5-5 X 2
Power Stair Deadlift
295+mini band-8X2
Calve Raises on wobble board
bw X 25 X 2
Pull down abs
green band X 20 X 2

All Pr's today! I am taking a very wide squat stance. 4-5 inches outside my shoulders. I need to keep my focus on my hips, hams, and glutes where it belongs.

I kind of just created the power stair deadlift and put the mini band around my neck for added resitance. Very intense shit. Explosive.

 

[rnch]

shaving your head increased your strength, huh? just the opposite of samson, lololol

 

[PolishHammer1977]

Always chiming in with the solid comments, thanx man.

More importantly, how is your training?

 

[sinjinsmythe33]

very soon, you will need to get some more plates for the bar.

 

[rnch]

NOwhere near your levels, you polish man mountain!!!!

 

[NWinters]

Sweet man!!!!! Hows the legs feel after all that?

Nick

 

[PolishHammer1977]

Like I can go and do it again right now

 

[PolishHammer1977]

but its def a no-no bc I just hit a wall right after Iwrote that

muhahahahahahahahahahahahah

I feel good though man. Time for bed.

 

[b fold the truth]

Looking VERY solid man...very solid.

B True

 

[kingc_79]

u r a beast dude..constantly getting stronger..keep up the hard work man...

how'd u make ur wobble board?

 

[JOKER47]

Lookin' strong, bro. Good to see you back at it strong.



Joker

 

[PolishHammer1977]

u r a beast dude..constantly getting stronger..keep up the hard work man...

how'd u make ur wobble board?

King - I bought it from wobble works.
------------------------------------------------------------
Thanx for the kind replies everyone. It means a ton to me. Having met you guys and seeing your faces I feel a sense of reality.

My goals for this training cycle are as follows;

1-Core
2-hips, hams, glutes.
3-Grip training. Mostly all of my pulling and oly lifts wioll be done with a thickbar whether the 2" or the 2.5. I would gladly sacrifice strength for grip untilmy core catches up. Right now my grip is a lot stronger than my core.

Everything else is secondary.

 

[Lord_Suston]

Damn right you back Mofo. Starting it off right with legs and core

 

[kingc_79]

King - I bought it from wobble works.
------------------------------------------------------------
sorry...someone said they thought u made it...is that online or local store.

 

[PolishHammer1977]

I purchased it off of E-Bay

Wobble Works is actually the manufacturer. I am positive it ouwld be cheaper tomake but I truly did not have the time to do it.

No worries guy.

 

[kingc_79]

thanks dood

 

[JOKER47]

speed bench
160 – 8X2
2” bar Power cleans
135-1
155-1
175-1
205-1
225-1
230-1
235-1
240-1
245-1
2” bar Power clean and push press
185-7
185-7
185-7
Band tricep extensions
green band X 20 X 3
Pull down abs
green band X 20 X 3

Nice cleans, bud!! That's crazy with a thick bar!! Animal!!


Joker

 

[PolishHammer1977]

speed bench
160 – 8X2
2” bar Power cleans
135-1
155-1
175-1
205-1
225-1
230-1
235-1
240-1
245-1
2” bar Power clean and push press
185-7
185-7
185-7
Band tricep extensions
green band X 20 X 3
Pull down abs
green band X 20 X 3

 

[t3c]

awesome man

glad to see you are comming back with a vengence

hey...just a thought but i would do some grip work with a regular bar too. I actually found out this sunday that the thick bar is alot of hand and finger work....the regular bar is more forearm. keep it up you beast fuck and i'll see you on sunday

 

[sinjinsmythe33]

how long did all that take?

 

[sk*]

Congrats bro!

-sk

 

[PolishHammer1977]

The workout took 1 hour.

Thanx Fellas!