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Today is an "off day" I went in just to do some accessory work. kept it simple yet helpful
Hyper Extensions with weight: 5x10 Hyper Extensions no weight: 5x10 Pullups 20x5 Sled Pulls If anyone needs clarifcation on the training system we are essentially using the Conjugate system of Westside Barbell 4 working days a week |
Looking huge but you need more definition for lower abs.
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Quote:
Just from an Aesthetic girl-pleasing perspective and self improvement though. The sport I compete in could care less about abs |
8/27/2013
Standing Shoulder Press 10 sets Bend Over Rows 5 sets Chest Support rows (heavy) 5x10 Chest Support Rows (Light) 5x20 Triceps 5x20 DB EXT Dips 5x10 |
8/28/2013
Speed Squats 2x8 Rack Pulls work up to 5RM Back Attack 4x10 Split Squats (one leg squat with DB) 3x10 Hyper Extension 5x10 |
Sled 3 trips (down and back) heavy
Glute Ham Raise 3x10 Hyper Ext with heavy stone 3x5 DL with resistance band 3x5 Buffalo Bar Squat work up to a 1RM Buffalo Bar 1x10 75% of 1RM Front Squat 3x8 Back attack 3x~10 |
Sled rows 3 trips
Chest Supported rows 5x10 Rear laterals 5x15 Bent over row 5x10 Bench Max Effort Worked up to 1RM max with 2 1/2 board. Missed my number :( Bench weight releases 2 sets Pin press 2 sets Dips 5x10 Sad I missed my 1RM max. Was hoping to get my competition PR today on 2 board and it just didn't happen. But hey december is still a longggg way away so its all good. |
http://i1202.photobucket.com/albums/...psd8be5a67.jpg
http://i1202.photobucket.com/albums/...ps0f899ef9.jpg Sorry they are Blurry I had the HDR on i need to remember to shut that off. Anyway. Today I didn't do too much was extremely sore and only went because I have to travel for work Wed and wanted to get out the house and do something productive, get a little pump and not be a lazy bitch (usually today I would be resting) 4x10 flat Incline DB press 4x15 Pullups 4x10 Like I said... nothing :) |
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Today Speed legs / heavy posterior.
Alright started off 5x5 speed squats with chains (light chains 60lbs) Then moved to Rack Pulls for max effort worked up to 465lbs (would have been a 10lbs PR but I failed the lift twice). Discovered the weakness, glutes and hamstrings soo will be focusing a lot on them. Hyper Extensions 5x5 with heavy stone Hyper Extension 1xmax with light stone, then burn out with body weight. 5 sets of ~10 leg curls with resistence band (smashing those ham strings) Videos: 465 -- attempt 1 http://i1202.photobucket.com/albums/...psd46e9dc3.jpg 465 -- attempt 2 Fast forward to about 20 seconds http://i1202.photobucket.com/albums/...ps5dcf4265.jpg |
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