From-the-bottom squats- 5x185, 5x195, 5x205. The pins on the rack were broken so I had to put the bar on the safety bars and pick it up in the hole. The first rep of each set was very hard work. My starting position was on the 7th pin, which is about as low as I can possibly get my shoulders. Barbell Rows- 2x5x135, 2x5x155 Lat Pulldown- 9x120 DB Rows- 6x75, 4x80, 4x85 Barbell Curls- 5x80 Flutterkicks V-ups Leg-to-ear pushups Dive-bomber pushups
Suicide relay Tire flipping/ pad hitting circuit Stair running circuit Agility circuit Slosh pipe circuit- we were supposed to do regular squats, but I got bored and did overhead squats and thrusters DB Bench Press- 6x65, 4x70, 3x70 Standing Military Press- 6x105, 3x115, 3x115 2 hour rugby practice
Single-Leg Squats DB Bench Press- 10x60, 5x75, 3x75 Deadlift- 10x225, 1x315 DB Clean and Press/Snatch- 2x5x45 Barbell Clean and Press- 5x95, 5x105, 3x115 Power Clean- 1x165 From-the-bottom Bench Press- 10x115, 6x135. This shit was HARD. Abs
Try it dude it is very hard. You never realize how much you rely on the elastic concentric-eccentric connection to lift. It's like pushing against a brick wall at first. For squats... god it's torture.
I was on my phone at the time I saw your post, so it put "this shit was very hard" as a new line under it all. So I thought you meant the whole workout. But you mean starting at the bottom for each rep? So -> start at bottom, rep it, let it go at bottom, repeat?
3 hour rugby practice- first game tomorrow. Side note- I believe I have tendinitis in my forearm. I'm going to stop curling and using reverse grip for a couple of weeks as a result.
DB Bench Press- 60x12, 65x9, 70x6, 75x5, 80x4, 80x3 DB Push Press- 3x7x45 Renegade Rows- 3x5x55 Single-arm DB Rows-8x80, 6x85 Dips- 20 Pullups- 15 DB Military Press- 3x7x45
Hey Russia, it's been awhile since I've been on these forums. I just started smoking again, so I figured I'd make a return! Just wondering what your workout/meal schedule is like these days? I see you've made some nice progress on your lifts there. I took a 3 month hiatus from lifting, and am getting back into it. IF still interests me, although I don't know if it works well with myself.
I'm still doing lots of compound full-body stuff. I do IF on days that I can get a morning workout in. Usually eating 3-4 meals of ~700-1000 kcal each, with emphasis on fiber and protein (meat and vegetables). Good luck with your lifting goals!
Single-leg squats- 8 each leg Romanian split squats- 10 each leg with 25 lb dumbbells Pullups- 12 Single-arm dumbbell rows- 6x80 each arm Double dumbbell snatches- 7 with 40 lb dumbbells Bent press- 5 each side with 30 lb dumbbell then 2 hours of rugby
Squats- 6x185, 5x205, 3x225 A2G with pause Bench Press- 4x185, 3x185, 3x185 Deadlift-3x225, 1x285. Had to take it easy because my palms were ridiculously sweaty. DB Incline Press- 2x6x55
DB Bench Press- 6x70, 6x75, 5x80, 2x85 Military Press- 7x45, 5x50 Pullups- 3x10 with pause at top and bottom One-legged squats- 8, 3x+20lbs DB Clean and Press- 5x45 Dragon Flag Negatives- 3