12/17

Morning

Fasted c2
Easy 40 minutes for 300 calories

Night

Face pulls
10x10

Straight arm pull down
5x10 rope
5x10 close grip straight bar

Easy 10 minutes c2 row

Hamstrings way too sore. I'm eating a lot because I have squats tomorrow and I'm eating a lot tomorrow because I have squats then I'm eating a lot on sadderday because it's volume upper body.

Fat. Forever.

Your move

Jdocks I have to make like 20 moves before tomorrow night or I lose all my games. Been lazy and I'm off work right now so haven't been making moves

12/18

Easy 6 minutes bike for blood flow. Hamstrings are still dead.

HBBS
245x3
275
300x3
245x5 x5

Deficit SLDL
185x5
235x5 x3

Light leg extensions
5x20

300 triple was belted. So at my best during my good Dan Green template run I got up to 300x6-7 no belt. I think today's triple was @8.5 so not far off but my deadlift is way behind what it was during that run.

Looks like the April meet is gonna be outer island lololol in Kauai when most lifters are on Oahu wtf. there's he Hawaii fit expo in June and the push pull in August I think. 148 might happen but the bench only American record is now 358 I think. From Big island where the 165 420 whatever bench is at too. They train together.

Anyway I'm happy with my squat progress currently and may just NOT deadlift for a while because I'm lazy and just care mainly about getting close to 159lbs

12/19

Paused bench
Triples
185x2 sets
205x2s
225x5s

DB bench feet up
Tens
40s
50s
60s x5s

DB fly
25s x10 x3

Cable fly
2x20

Felt weak and slow today. Only had 4 hours of sleep.

12/20

Shoulder prehabs

Cable laterals
Warmups then 10x10

Face pulls
10x10

Rope cable upright row
5x20

Cable front raise + side lateral
3x10+6

Tricep push downs
6x10

C2 row 30 minutes / 230 calories

Only worked hard on the side laterals. Everything else was easy.

12/21

HBBS
245x3
265x3
225x7 x3
225x5 x3

Leg curls
3x10-12 easy

Leg extension
5x12 easy

12/22

c2 row 10 minutes

Seated machine row
5x8
Changed grip
5x12

Straight arm rope pull down
5x12

One arm cable row
5x12

Face pulls
5x10

12/22 night

Cable curls
5x8
5x12 different height angle (lol..)

Face pulls
6x12

C2 row 15 minutes

12/23

Paused feet up bench
Dubs up to 285x2
Two sec pause
235x3 x3
Two sec pause wide
205x5 x3

Cable fly
3x20

12/23 night

Face pulls
5x20

Cable laterals
10x10

Rear delt machine fly
5x10

Cable shrug + rope upright row
5x 20 + 10

Cable front raise + side lateral
3x 10 + 8-10

12/24

Paused HBBS
275
235x3 x3
185x3 x3

Low bar
Fives
185
205
225x3sets

Felt dead today. Thought about doing more but fack it. Taking Christmas off too. Another week or two of messing around then hopefully hop on a program and finally make some real gains

12/26

HBBS
275x1
225x5 x5

Supposed to bench or military but I have DOMS so I did squats. Seriously considering squatting as often as possible smh

12/27

HBBS
255
205x3 x2

Lazy football day. Spent more time loosening hips than actual lifting.

12/28

HBBS
255
185x5 x3

Some kinda easy pressing later

12/28 night

Military press
175
135x5 x5

HBBS
245

Wide spoto
225
185x3 x2

Rope push downs
Light x20-30 x4

12/29

Paused FS
185x3 x3

lol

lmao

12/29 night

BTN push press
225
185x3

HBBS
225

Facepulls
5x10

Straight arm pull down
4x10

12/30

Paused HBBS
255

Klokov push press
205

Clean high pull
195x2
Clean DL
245
DL
245x3

12/30 night

Paused bench
205x5

Face pulls
5x10

Paused incline
205 wide
225 two sec pause regular grip

Band pullaparts
3x20

12/31

BTN push press
205

FS
205

Cable curls
6x12

1/4

Took off since NYE lol just been eating whatever but weight was only 172.x so not horrible.

Military press
135x5 x3

Spoto
185x5
205x5
225x5
235x3
245x3

Cable side laterals
5x12

Rope push down + face pulls
5x12 + 20

Really should focus on fat loss if I want a legit shot at 148lb USPA bench record/s

How long have you been trying to get down to that weight (well, +10 lbs or whatever)? Maybe time to cut your losses and not starve yourself/be a happy fatty? Where fatty = holy **** that guy's ripped as **** for 99.99% of the population anyway?

I've never put a real effort into it. I'll usually do good for a week or up to 3-4 then eat whatever again.

12/5

C2 2000m in under 9 minutes. Was supposed to be 8 but no facking way.

Did a bunch of snatch high pulls until

PS
95-115 x ~10 total reps

Snatch high pull
115x3 x5

Tried HBBS but 145x5 made my quads hurt. The c2 rowing killed me



Form check please olytards
https://instagram.com/p/BALN01qoNc0/

I think I should stay over the bar longer and work on better hip extension and probably elbows smh

Second one >>> in that video.

You're right about elbows bending and staying over the bar. Keep your arms relaxed until you make contact with the hips.

I would start try starting with your hips higher. Make sure the weight is balanced over the back of the balls of your feet.

This will get your shoulders out over the bar in the start position instead of behind it. Then just leg press up, maintaining that weight distribution and torso angle, until you explode.

You look fast and pretty decent overall. How much have you been able to do in the past?