Russian Master Hybrid - Back to the DOMS part un!

[Freefaller]

Rear cable side raises...hnnnng. Much pain.

How have I missed this? Such beast, such awesome. That feel though when your warmups make me look weak

Looking mireful dude.

I know those feels - watching Scott warm up!

 

[Freefaller]

Bench 3*3

The ****'s getting real now!

Bench:

Bar*lots
60*10
80*10
90*8
100*5
110*2
117.5*2

122.5*3
122.5*3
122.5*3

Felt reasonably smooth but tough,


Squat Deload:

Bar*lots
60*12
80*10
100*10
120*5

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

all paused Felt good.

 

[icecold]

I know those feels - watching Scott warm up!

Nice benching bud!

 

[Freefaller]

3*3 - Deads

Well it was with a fair amount of trepidation that I was approaching this day - posterior chain was donald ducked after the strongman meet...

Deadlifts:

RDL warmup:

Bar*lots
70*10
90*8
110*8
130*6

DLs

150*5
180*2
200*2

207.5*3
207.5*3
207.5*3

A little thoracic flexion on the last rep of set 2 and 3, but overall pretty tight. Lumbar was solid and neutral.

Pull ups:

20*8
25*6
30*6

ISO Rows:

80*6
90*6
90*6
90*6

 

[Freefaller]

3*3 OHP

Bar*lots
30*10
40*10
50*8
60*6
65*2

70*3
70*3
70*3 - felt okay starting to get heavy though!

Push press:

60*5
80*3
90*3
100*2

Cable side raises:

7.5*8
7.5*8
7.5*8

Cable rows:

85*8
85*8
85*8

Just a quickie today as I was short of time.

 

[Freefaller]

3*3 Squats

Bar*lots
60*10
80*10
100*8
120*6
140*5
160*2

170*3
170*3
170*3

Knees need to come out a bit more, and core bracing needs to improve a little. Otherwise depth is good, very little "tuck" at the bottom, knee stability could be better, but for my last set and the depth, and the speed of the squat I'm happy with that.

Bench Deload:

Bar*lots
60*10
80*10
90*8

105*2
105*2
105*2
105*2
105*2
105*2

 

[mrthingyx]

I would argue feet narrower.

Looking slick. Glistening. I xould just lick my phone...

Srshomo.

 

[Freefaller]

2*2 Bench

Right - onto 1RM for reps week!

Bar*lots
50*10
60*10
80*8
100*5
110*2
120*2

130*2
130*2 - surprisingly although hard felt fairly comfortable.

Squat Deload:

Bar*lots
60*10
80*10
100*8
120*5

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

walking lunges

35*6
35*6
35*6
35*6

 

[Freefaller]

2*2 deads

RDL Warm up:

Bar*lots
70*10
100*10
110*8
140*6

Deads:

160*2
180*2
200*2
210*1

220*2
220*2 - less flexion than last week went up reasonably well

Pull ups:

20*6
25*6
30*6
35*6

ISO Rows:

80*8
80*8
80*8

 

[Delvis]

Well that's not your squat 1RM...Deadlifts I'm excited about

 

[Freefaller]

No squats are on Friday. This week is 2*2 of my current 1rm. Basically week 8 of RSMR

Deads will be next week. 105%!

 

[Delvis]

You sir are sickening

 

[Freefaller]

No icecold is sickening, I'm merely a sniffle, or perhaps light nausea.

 

[Freefaller]

2*2 OHP

Well today went better than expected!

OHP:

Bar*lots
30*10
40*8
50*6
60*4
65*2
70*2

75*2
75*2 - had probably 4 in me.

Side raises:

9.1*6
9.1*6
9.1*6
9.1*6

DB Shoulder press:

30*6
30*6
32.5*6
32.5*6

T-Bar Rows

85*8
85*8
85*8

 

[mrthingyx]

I thought you had gash shoulders?

 

[Freefaller]

Indeed. They're clearly getting fixed.

 

[Freefaller]

2*2 Squats

Broke in the new leg room at my gym:

Squats:

Bar*lots
60*10
80*10
100*8
120*6
140*5

160*2
170*2

180*2
180*2 - both flew up nicely. Deep, and better form (forgot to video ) Really happy

Bench Deload:

Bar*lots
50*10
70*10
90*6

all paused for 3 sec:

105*2
105*2
105*2
105*2
105*2
105*2

DB Incline bench:

35*8
40*8
45*8

Then we had a little play with the hack squat and leg press (nothing heavy).

 

[mrthingyx]

So you took a wide angle picture of the facility but forgot to video your squats... right.

 

[Freefaller]

Next week is 1 RM week so I'll be sure to have vids!

 

[mrthingyx]

Next week is 1 RM week so I'll be sure to have vids!

Unless you take a pic of the pilates area or something?