Damn it feels good to be a gangsta

It's in lbs, but it's not including the weight of the ez bar.....
 
 
 
still pathetic

Jan 4/12 @ Ironworks (10am)
 
Dynamic Warmup
 
Squat:
3x435x5
**no rib pain at all
**normally gonna hit some higher rep squats after, but I'll be deadlifting in 2 days this week, so not today lol
 
45 Degree Hyper  -  4x80x12
Hanging Leg Raise  -  4xbwx12
Donkey Calves  -  3x6 platesx15
Leg Extension  -  3x305x8, 190x20
 
Treadmill 30 mins
 
 
-very happy with this, rib was totally fine during squats. Only thing that seems to bug it right now is lifting my right arm up and back (like a military press position)

Jan 7/12 @ Ironworks (10am)
 
Dynamic Warmup
 
Speed Deadlift (alternating stances)  -  8x365x1
**speed good, technique looked solid
 
Defecit Deadlift (standing on 45lb plate):
455x1
495x1
550x1
565x1
585x1
**really happy with this, haven't deadlifted heavy in a long time. Not sure if this is an alltime pr, but deffinately better than last time I did them (pretty sure I only got 545 last time and failed at this weight)
**it was heavy, but there was more in the tank.. it moved pretty well through the whole motion
**best of all, no rib pain!
 
45 Degree Hyper  -  5x100x10
Pulldown Abs  -  5x115x10
Hanging Leg Raises  -  3xbwx15
Leg Extensions  -  3x12 can't remember weight
Seated Calves  -  3x6 platesx10
 
Treadmill 30 mins

Jan 8/12 @ Ironworks (3pm)
 
Rotator Cuffs / Shoulder Mobility
 
Bench (paused):
+doubled minis:
up to 275x1 (ties pr), miss @ 285
 
Closegrip Bench:
285x3 (touch n go)
3x235x5 (paused)
 
Dips:
3x45x10
bwx15
 
1 Arm Leaning DB Laterals  -  3x50x10, 30x15
Reverse Pec Dec // Pec Dec  -  3x16x12, 12x15 (same for each)
EZ Bar Skulls (incline, lowered behind head)  -  70x8, 2x50x12
 
Treadmill 30 mins

Jan 8/12 @ Ironworks
 
Did upper back and cardio.. can't be bothered to write out what I did. Basically the same as last week but slightly heavier and/or more reps

Nice pulling. Nice BBing too :)

haha thanks man. I was really happy with those pulls; I'm pretty sure the most I've pulled from that setup was 605, but after a month of no deads/squats, coming off an injury, I'll take a nice smooth 585

Jan 9/11 @ Ironworks (10am)
 
Bench (paused):
225x3
245x3
265x3
275x3
285x2  **didnt try 3rd, felt very weak today
245x3
 
Incline Bench  -  4x225x6
Seated DB Laterals  -  3x50x8, 2x30x13
Rope Pushdown  -  3x105x8
1 Arm Pushdown (reverse grip)  -  3x50x8
Seated DB Clean  -  4x35x8

30 mins treadmill yesterday. Heading in to squat in a few mins... first time squatting this depleted in a while, we'll see how it goes lol

Went much better than expected lol
 
 
Jan 11/12 @ Ironworks (9am)
 
Liniment / Dynamic Warmup / PVC Roll
 
Squat:
405x3
455x3
475x3
495x3
 
SSB Goodmorning  -  3x225x8
Leg Raises  -  4xbwx12
Donkey Calves  -  4x6 platesx10
 
Treadmill 30 mins
 
 
-heaviest set of squats was real tough but not quite a 100% effort.. not a pr but it's deff the best I've hit at this bodyweight (500x4 was about 15lbs heavier)

Jan 14/12 @ Ironworks (4pm)
 
1 Board (paused)  -  325x1
2 Board (paused)  -  335xmiss
Closegrip (paused)  -  3x245x5
Dips  -  2xbwx15
 
 
 
Jan 15/12 @ Ironworks (5pm)
 
BB Row  -  5x225x8
Wide Pulldown  -  3x240x8, 2x195x12, 165x15
1 Arm Hammer Strength Row  -  3x180x8, 2x135x12
Shrug  -  3x405x8, 2x315x15
DB Preacher Curl  -  3x25x10
Hammer Curl  -  3x45x8
 
Treadmill 60 mins

Jan 16/12 @ Ironworks (9am)
 
Liniment / Rotator Cuffs / Shoulder Mobility
 
Bench (paused):
275x1
285x1
3x295x1
 
Incline Bench (touch n go)  -  3x225x8
Pec Dec // Reverse Pec Dec  -  3x17x10, 13x15
Seated DB Laterals  -  45x6, 3x35x12
Rope Pushdown  -  105x12, 3x120x10
 
Treadmill 60 mins

still reading but can't post from my new laptop.

recent highlights include 600x3 deadlift (vid on my YouTube page if anyone wants to see), 535 squat for 2 singles, and paused 315x1 closegrip bench