Journey to the Summer
 

First lower body day back, worked up to 425lbs anderson squats for 5
then hit some front squats with safety bar. Tough day.

after that we hit some box jumps, I am SO bad at these. Will have a video once I don't look like an idiot.

After box's we did some weighted hyper extensions then Glute Ham Raises.

After a nice holiday break I'm back tomorrow full time
Ready to rumble :)


Sent from my iPhone using Tapatalk

First squat day in over 20 days, a bit rough but I'm all healed up and my bruising is gone.

Didn't do much, safety bar with 80lbs in chains each side

385 plus chains for one

Wasn't quite a good day

After that I worked on speed deadlifts and glute ham raises

Followed by a new accessory movement to prevent myself from hunching over in the squat

Tomorrow bench :)


Sent from my iPhone using Tapatalk

Great to see you back bro, we are eager to see your progress for the summer.

Worked up to 80% for 5 sets of 3 nothing crazy
On the amrap exercises I pulled my pec a little

Nothing too bad I lowered all the weights to complete the workout and am gonna hope I'm healed by Thursday and if not I will just take a little week off and resume once recovered




Sent from my iPhone using Tapatalk

Have a lot going on sometimes
Definitely a long time supporter of GBN


Sent from my iPhone using Tapatalk

Videos up tomorrow !


Sent from my iPhone using Tapatalk

Failed my deadlift frustrated clearly need to do a lot of glute work. Hit some stiff legs and kettle bell swings after

Going to be doing a lot of kettle work for my glutes... Yay lol


Sent from my iPhone using Tapatalk

Chest day, didn't make it through the injury in the area connecting my pec and delt is still injured
More time off, nothing heavy until next Thursday and I will see how I feel
Did some accessory work and felt the urge for a pic
Progress ??? I think so

http://tapatalk.imageshack.com/v2/15...404b221942.jpg



Sent from my iPhone using Tapatalk

As long as you focus solely on what you are good at, your results will always be inferior to what you could achieve by practicing what you're bad at.
Isolate your weaknesses, fix them, build new muscle, and grow bitch
Things for me to improve and focus on in February: Weighted hypers, Floor Press, Front Squats

Whats yours?

You wanted to say superior? If I am working on something I am already good at it means I become very good at it so the results would be superior compared to something I am bad at...

Not quite
This post is in relation to power lifting and strength gains

Continuing to work what your good at brings injury
Working the weaknesses and supportive movements and lifts has a direct relation on increasing your main lifts (bench, squat, deadlift) and also corrects muscular imbalances and protects from injury

This is why the conjugate system has so many variations

Overload day at an Animal ABC
Had a blast and got 600lbs with a bicep injury this is a 10lbs PR with the sling

Not a bad day.
Speed work 6 sets of 3 reps
Followed by 1 set of heavy bench for reps, been increasing this by 10lbs per week. Goal is 405 for 10 before my next meet.

Did some incline DB work and DB Floor Presses after but my nagging bicep became quite irritated. So I did a 15 minute massage after and called it quits.

Back from Chicago, had a fancy trip with the girlfriend. Unfortunately my diet and whatnot was very much lacking during that trip and I can definitely feel and see a difference. Very happy to be back home and back on the meal plan.

I really can't stress to people enough how much proper diet, solid supplements, and good rest play a huge role in training.

Today was a GOOD day, but it was hard fought for it--and it should not have been. I moved my bench for ten up 15lbs and it was a bit of a struggle. The ultimate goal this training cycle (4-5 more weeks) is to have a 405lbs bench for 10 reps after doing my speed work.

Attached is the video from today's lifts



Hit that Pump Juice Extreme today pretty hard, it kept me going through this session!

Hopefully this is my last easy session, going to increase the intensity.
Hit some volume and really worked my glutes
Didn't do too much today. Saturday will be a max bench and Sunday a max squat

Bench session complete
First time in a shirt didn't go to plan but it was a humbling and good day
Ready for squats tomorrow


Video up soon !

http://tapatalk.imageshack.com/v2/15...f063c25de4.jpg

http://tapatalk.imageshack.com/v2/15...f615a0baa0.jpg

First squat session in a few weeks
Managed to get 425 with 100lbs of chains

Not a bad first session back

Bench session against bands and chains
Hit some reps and pushed it to the limits today
Great session

Well summer competition is over
I tore my bicep

Warmups
275 3x8reps
300 1x5reps
325 1x5reps
350 1x1reps

Very easy day, the reps kinda wore me down a tad but be interesting to see how this routine goes over the next few weeks.

Nothing better then having a solid day after an injury. This dog isn't put down yet.

Some dispute on the weight of the big SSB we have and I also over shot all my percentages today. Look at it as me programming in my own delusional deload. Felt good today so overshot and next time I lift Thursday I will probably be walking them out so I will go with the Lower numbers I'm actually supposed to be on.

285 ? 3x8
315? 1x5
335? 2x2
355?

This routine seems "short" but I promise it drains you

I am going way below parallel for now

310 4x5
330 1x3
350 2x2
395 1x1



Today was pretty epic. I smashed an old PR with the SSB and did it going below parallel and without knee wraps.

Muscle Research / MRSupps goodies are in full effect, my diet is on point and my training couldn't be more perfect DESPITE my injuries.

I will not be defeated and believe me when I say I tackle my personal life issues just as I do my gym issues.

Stay strong people. And remember you are only as good as the effort you put in...


Here's a pic of my old squat vs new
http://tapatalk.imageshack.com/v2/15...dfbfd39c07.jpg

GBN's sciroxx line is the shit ;) just saying

Went hard today even decided to use a medium knee wrap to push it to the limit. Have surgery tomorrow so wanted an intense last push because I won't attempt to squat again for a week...

Welcome any opinions on depth I think all mine hit depth but someone said it was high.

Today I killed it and after my last squat Barbie spread her arms in joy

Wish me luck in surgery tomorrow

Squat day for some reps 305 or 310lbs
Reps wore me down not used to doing that many lol
The SSB pitching me forward really did a number on my lower back with the higher reps but I survived

Body still shot from my last high volume squat routine

Decided to do a deadlift variation, these were quite awkward and Brutal

If you have the equipment give them a shot, even if you don't have an injury

What is your max for deadlifts now?

No clue
I have two torn biceps
I can't pull and I can't bench anymore until after surgeries and healing

My back recovered enough to hit the squats again, picked up where I left off

325 for 5 sets of 7

Thankful for the team helping my crippled ass load plates

Barbie approves

Squats 5 sets of 7 with 340 or 345lbs

Ready for the volume to end... Ready to hit a max next week

Tow rope deadlifts



I wanted to work up to a heavy single but the workout started rough with the lower back from all the SSB squats. I got a nice improvement from last week and I have a mean squat session planned for tomorrow (ten sets of three).

Train smart.

Today was the hardest workout I've done in a long time. It was an off day and I did my last warmup with 350 for 1 and I was like wow... There is no way I'm going to get 365 for 10 sets of 3...

I strapped up, used every mental trick I could and forced my way through it. Didn't think I would make it but I did

Huge PR on training SSB squats, ended with 500lbs

Sure we could critique the hell out of these but who cares. They are training squats and it marks a huge improvement on my 1rm after doing all the volume training I've been hitting

Very happy with the improvements

Yesterday's training

Worked up to 500lbs



Didn't do any volume or accessory work. Just a max day and the squat reps begin tomorrow not at all looking forward to it !

Today was pretty epic. Performed a variation, essentially mimicking a pin pull, working the top half/ lockout of the deadlift.
Smashed a lot more weight then I had expected and my lockout was strong with 600lbs, a lot better then my previous attempt where I was very wobbly.

Check out the video

Hard training
Dedication
Perseverance through obstacles
You all know the drill...

If you want to be great at something you have to dedicate yourself and put in the work

http://images.tapatalk-cdn.com/15/04...80ca0973e3.jpg

Them abs are coming in slowly despite the bulk. Going to be doing a bit more cardio. Only anaerobic vo2max cardio.

Couldn't help myself and did a little blood flow work... And got yelled at.

http://images.tapatalk-cdn.com/15/04...c5eff8213c.jpg

That is a really great BW picture. Looking huge man!

What a killer day
4 weeks ago my SSB squat was 500
Today I hit 530lbs. Clean and arguably got depth. I was a little forward at the bottom but it was a nice lift. 30lbs PR a very significant number

[video]https://youtu.be/WzN_Y552D5g[/video]

http://images.tapatalk-cdn.com/15/04...8143f522d7.jpg

Depth check

Nice solid gym PR