Archives For intensity day

Tried on an old pair of Nike pants today. It fit me last year, but not this year.

DAMMIT SQUATS.

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 480 lb: 5 * PR!
    • +20 lb 5 rep max
    • I think my stance width was a little narrower than normal.
    • Felt slow and hard, especially the last rep. But judging from the video, it didn't look too bad.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Tried pinky fingers on the rings, but doesn't feel right.

Ring finger on the rings seem to "feel" the best so far.

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 340 lb: 4 * PR!
    • Missed on the 5th rep. Still a +5 lb 4 rep max

Left hamstring doesn't feel right, experience pain on outside of my left foot, on the pinkie knuckle side (??), and shoulders don't feel 100%.

So...I'm going to take it easy today (decided to take it "easy" after 500 lb squat attempt -_-)

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

  • 410 lb: 1

Low Bar Squat

No belt.

  • 460 lb: 1
  • 500 lb: X

Paused Low Bar Squat

No belt.

  • 372.5 lb: 3

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 320 lb: 3

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

  • 410 lb: 1

Low Bar Squat

No belt.

  • 460 lb: 1
  • 500 lb: X
    • Wanted 2, got 0. I think my body is forcing me to de-load.

Paused Low Bar Squat

No belt.

  • 370 lb: 3,3,3

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • Back slipped on the bench. Probably because my shirt was all sweaty (didn't change shirts like I normally do).
  • 320 lb: 3,3,3

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 520 lb: 2 * PR!
    • +20 lb PR!
    • Missed last week, got it this week.

Paused Low Bar Squat

No belt.

  • 370 lb: 3,3

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 405 lb: X,X
    • BLAH. Slipped on the first try, got destroyed on the second try.
    • Shoulders starting to ache. Going to stop for now.

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 520 lb: 1
    • Missed on the 2nd rep. Feeling some pain in my right hip. Going to stop squatting for now.

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 405 lb: MISSED
    • Felt easy unracking the bar and lowering the weight, but after going up a few inches off my chest it went back down.
    • Felt good in my hands, and didn't feel heavy. Until I missed.
  • 315 lb: 5
    • Felt hard for some reason.