I'm a puller not a pusher 
FF's trying to get back on the wagon training
- Thread starter Freefaller
- Start date
Soldato
You'll have to teach me that... I definitely seem to push the girls away rather than pull them :s
*puzzled face*
kd
*puzzled face*
kd
If I were single I'd be showing you the ropes - it's too easy!
More Fun training
Overhead squat warmup
Bar*10
30*10
40*8
Back squats
60*10
100*5
120*5
130*5
140*5
145*2
150*2
Dropset 100 *11
Deadlifts
70*8
110*5
130*5
150*5
160*5
180*3
200*3
150*6
Some mobility work and that's it. Limited on time, and tired. Still - not bad sesh. Not that happy with the deads, but meh - it'll do.
Fun sesh lined up on Friday, including some bag work methinks!
Overhead squat warmup
Bar*10
30*10
40*8
Back squats
60*10
100*5
120*5
130*5
140*5
145*2
150*2
Dropset 100 *11
Deadlifts
70*8
110*5
130*5
150*5
160*5
180*3
200*3
150*6
Some mobility work and that's it. Limited on time, and tired. Still - not bad sesh. Not that happy with the deads, but meh - it'll do.
Fun sesh lined up on Friday, including some bag work methinks!
I was knackered from the squats - but I guess it's not that bad.
Wasn't really a structured work out.
Soldato
FF what's your standard OHP? Wondering how the overhead squat scales with that. I mean obviously you can't OHP squat as much as you can back squat but yeah, is it also less than you can OHP?
kd
kd
Soldato
Yeah, it's something I really want to put in my own program once I've done with 5x5 because of the stabilisation.
kd
kd
OHP doesn't really come into this. I can do a strict 70kg maybe a little more. I can push press over 100kg.
Soldato
Ah ok! Is 40 your limit for OHP squat then? Or were you just warming up on it?
kd
kd
Just warming up on it. However, it gets very very difficult. Most people can't even do the empty bar who have never done it before! It's hilarious seeing people try!
Soldato
Just warming up on it. However, it gets very very difficult. Most people can't even do the empty bar who have never done it before! It's hilarious seeing people try!
Damn, I'll try it today with empty bar
everyone can laugh.kd
It's a vital to keep a strong core and your body in the perfect position - great for getting used to engaging core and locking an arch etc...
Unplanned **** around session
Well was planning on doing some mobility, and a bit of conditioning work today. And a guy wanted to do some trap deads and a bit of chin/dip ring work. So I though - sure, why not... though I had done deads a couple of days ago, still feeling a bit tight but meh, it was a bit of fun.
Trap Bar Deads:
60*10
100*8
120*5
150*5
170*3
190*3
200*1
210*1
220*1
230*1
240*f
240*f
Just couldn't get the bar off the ground with good form and 230 it was looking a bit weak. Considering the lack of recovery time from Wednesday - it did feel ****ing great!
Ring Dips supersetted with chins:
BW*5 // BW*5
20*5 // 20*5
20*5 // 20*5
20*5 // 20*5
BW*6 // BW*6
And that was it - damn I'm in pieces! Going to have to do some conditioning/OLY work over the weekend, and then back onto Cycle 3 of Wendler.
Then I'll start a new log for when I try out westside barbell again - I loved that sort of training - but I always bastardise them to make them FF Hybrid training!
Well was planning on doing some mobility, and a bit of conditioning work today. And a guy wanted to do some trap deads and a bit of chin/dip ring work. So I though - sure, why not... though I had done deads a couple of days ago, still feeling a bit tight but meh, it was a bit of fun.
Trap Bar Deads:
60*10
100*8
120*5
150*5
170*3
190*3
200*1
210*1
220*1
230*1
240*f
240*f
Just couldn't get the bar off the ground with good form and 230 it was looking a bit weak. Considering the lack of recovery time from Wednesday - it did feel ****ing great!
Ring Dips supersetted with chins:
BW*5 // BW*5
20*5 // 20*5
20*5 // 20*5
20*5 // 20*5
BW*6 // BW*6
And that was it - damn I'm in pieces! Going to have to do some conditioning/OLY work over the weekend, and then back onto Cycle 3 of Wendler.
Then I'll start a new log for when I try out westside barbell again - I loved that sort of training - but I always bastardise them to make them FF Hybrid training!
Last edited:
Caporegime
Lovely deads mate
Id probably break on ring dips
Id probably break on ring dips
Volume / power / tweakability. I just like to change things a little. It's one of the routines I'm familiar with too. It's just another programme to give structure, but I then tweak it to suit my needs. Just like 5/3/1 - it's a basis, but then tweak it accordingly.
Yeah starting to get back to it - squats are still a little lagging behind - but I'm working on those.
Yeah starting to get back to it - squats are still a little lagging behind - but I'm working on those.
Cycle 3 - 5 Rep Bench Day
What a great session!
Bench
Bar*20
40*10
60*8
77.5*5
87.5*5
100*10
DS 60*13 - felt invincible and then it just died!
Ring Dips:
Bw*8
10*5
15*5
20*4
10*4
BW*7
Incline alt db bench
24*6
30*6
34*5
Regular incline db press dropset sort of thing
36*4
30*4
Couldn't even hold it by the end if the session.
I've got some vids of me doing dips - but they're not very good angles but happy to post them if people are interested.
What a great session!
Bench
Bar*20
40*10
60*8
77.5*5
87.5*5
100*10
DS 60*13 - felt invincible and then it just died!
Ring Dips:
Bw*8
10*5
15*5
20*4
10*4
BW*7
Incline alt db bench
24*6
30*6
34*5
Regular incline db press dropset sort of thing
36*4
30*4
Couldn't even hold it by the end if the session.
I've got some vids of me doing dips - but they're not very good angles but happy to post them if people are interested.