The Official: Post a workout thread

After some chins and db rows I went to the deadlift. So this is pretty much my 3rd week doing them, and before I got up to 225x3.

Today was:

135x5
185x5
225x5
255x1
275x1

I doubt I really got stronger, I just tried more weight. I'm stoked though, now at least I know.

Man on 275 I felt like I ripped through the flesh of my knee caps and shins on the way down. Felt good tho

Originally Posted by sweetbro858

After some chins and db rows I went to the deadlift. So this is pretty much my 3rd week doing them, and before I got up to 225x3.

Today was:

135x5
185x5
225x5
255x1
275x1

I doubt I really got stronger, I just tried more weight. I'm stoked though, now at least I know.

Man on 275 I felt like I ripped through the flesh of my knee caps and shins on the way down. Felt good tho

You mean from the bar scraping them or something?

Solly, I got rid of the E46 and now have a vehicle that's fit for long distance rides... when are you inviting me over so we can calf raise each other on our backs?

lol yeah..

I was watching this vid earlier and he was saying you feet should be centered under the bar. I'm kinda tall so I dunno if I should adjust, but I kept them centered.

Originally Posted by BreakMyWallet

Brutal one. 3 rounds @135lb

Squat clean x5
Push press x5
Good mornings x5
Box step ups x5/leg
Bent over rows x5

Took about 6-7 minutes. Pretty tough.

awesome. I'd need probably 115 and a little more time. I also have never done good mornings.

Originally Posted by sweetbro858

lol yeah..

I was watching this vid earlier and he was saying you feet should be centered under the bar. I'm kinda tall so I dunno if I should adjust, but I kept them centered.

What you are looking to achieve is to have your scapula (mid top of your spine) directly over the bar with the bar touching your shins. This should be your starting position, otherwise you will be inefficient and forced to adjust mid pull (not good). By standing with the barbell cutting your foot in half looking down, most people will achieve this. (Easier to explain as well).

Originally Posted by DylloS

awesome. I'd need probably 115 and a little more time. I also have never done good mornings.

They are called that because of how sore you will be the next day lol. I don't really like them, they are kind of unnecessarily "dangerous", I've heard that sentiment echoed often as well

Well they aren't for people with a weak core. Just focus when you're doing them and you'll be fkne

Well they aren't for people with a weak core. Just focus when you're doing them and you'll be fine

Yeah similar to Romanian Deadlifts in a way, both great exercises with similar risk of injury... If you lack form which I'm sure you don't. I can just imagine someone bending over the way a typical person does, but with a barbell on the back of their neck lol

Conditioning focused day:

Muscle up work

And

5x 800m sprints
90 secs of rest in between each round

Originally Posted by ///TRNSPRTR

Conditioning focused day:

Muscle up work

And

5x 800m sprints
90 secs of rest in between each round

Nice. That sounds miserable.

Sent from my SCH-I535 using Bimmer App

Not too bad. Not fun either.

Originally Posted by BreakMyWallet

Brutal one. 3 rounds @135lb

Squat clean x5
Push press x5
Good mornings x5
Box step ups x5/leg
Bent over rows x5

Took about 6-7 minutes. Pretty tough.

Quoting this to do later.

Solly, squats or deadlifts are actually a big thing that can cause herniated discs. Weak core is another thing.

Originally Posted by BMW_Matt

Quoting this to do later.

Solly, squats or deadlifts are actually a big thing that can cause herniated discs. Weak core is another thing.

I figured that.

Doing this tonight. My legs should be destroyed

2x5 Front Squats
1x5+ Front Squats (at least 5 reps but as many after that as possible)
1x15 Light Front Squats
3x8 Pause Back Squats
3x12 70lb Kettle Bell Goblet Squats
3x8 Romanian Deadlifts
50 24" Box jumps as fast as possible

3x10 Toes to Bar
3x15 Weighted sit ups

Nice amount of work

Originally Posted by ///TRNSPRTR

Nice amount of work

yea I'm trying to get stronger and build some muscle before spring when I go my strength/crossfit style training. I'm hoping my legs are toast after today.

Tonights workout

EMOM for 10 Minutes 3 135lb Hang Cleans (For this you will do 3 cleans at the top of each minute. You only have enough time to finish the reps and rest while waiting for the next minute)
10x1 155lb Power Clean and Press
15 Hand Stand Push Ups (head to floor)
3x8 Strict Press

3x12 Ring Dips
3x8 Close Grip Bench Press
3x12 Seated Bench Dips w/45lb weight on lap

Too lazy to post anything but this:

Soak in jacuzzi and do my stretches and exercises for herniated disk
Stationary bike to warm up legs
Roll out and stretch with foam roller
Lots of leg exercises, lift, lift lift, etc
Stretch and roll out again
Soak in jacuzzi
Go to work

Liftin 3 days a week... What are some other basic shoulder movements I could be doing?

My #3 workout is something like this:

Standing military press
Squats
Dips (do these workout days 1 & 3)
Laying tricep extension
Shrugs