Damn Rodja making some serious improvements bud! Looks like you found some meat-heads to train with How's the bench coming?
Damn Rodja making some serious improvements bud! Looks like you found some meat-heads to train with How's the bench coming?
After gaining some weight and gaining more experience in the shirt, I can confidently say that I will be breaking 500 at some point this year.
This was from last week:
I'd put that set at about an 8 on the RPE and it's just a matter of consistency and continuing to strengthen the lats and triceps.
M. Ed. Ex Phys
2/8 Bench
Close Grip
225x8x3
Tate Press/External Rotations (mini)
35x15x3/15x3
Easily my best bench ever in a shirt. I fucking nailed it today. On each set in the video (both of which were PRs), I had another rep in me, but my lumbar cramped after the single. Either way, I am far ahead of my pace and am extremely happy with my progress. Next week will be floor press per my 2:1 of shirted:raw work.
M. Ed. Ex Phys
Fkn nice work man!
Fucking a. Respect man, you are a strong MF'r.
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I hate those lumbar cramps. Any suggestions on how to not let that happen?
2/10
Squat
Worked up to 615x1
Ab Wheel
BWx10x3
This session was far from my best day. I was never able to loosen up my back and I had to call it at earlier than I had hoped. Most of the crew ended up having a shitty day and one of the guys had to dump a weight, which hasn't happened to us in several months. This whole next week is going to be an underload with only briefs on lower and raw for upper.
M. Ed. Ex Phys
2/12
AM
BB Rows
205x10
255x15x3
Pullups
BWx8x3
Cable Rows
180x10
220x10
250x8-drop-200x8
PM
OHP
145x8x2
145x7
Dips
BWx15
BW+35x8x3
Facepulls/Tate Press
100x15x3/40x12x3
External Rotations (mini)
15x3
I've been somewhat neglecting lat work and decided to throw in a random two session day with one specifically lat work. This week is my raw week for my CNS and muscular recovery has seldom been an issue for me. Made sure to really up the calories at dinner (2 avocado cheeseburgers with homemade hashbrowns) and am feeling sore today from the huge increase in volume, but that is to be expected.
M. Ed. Ex Phys