Pause back squats wearing inzer strongman knee sleeves 335-2
Shoulder press seated 325-1
Freemotion bicep curl cable machine 150-2
Freemotion decline press cable machine 180-0
One legged stiff legged deadlift
Left 255-1
Right 255-1
One hand rack pull
Left 335-0
Right 335-0
Precor incline press machine 220-0, 220-1, 240-0
Romanian deadlift with straps 355-1
Gym Tuesday 4:30 p.m. 9/2/14
Dead bench press 245-1
Dead bench press legs crossed in the air 245-1
Conventional deadlift on 45 lb plates 525-1
Stiff legged deadlift on 45 lb plates 515-1
Technogym low row seated lat machine 260-1
Tricep extension rope attachment cable machine life fitness 130-1, 145-0
Technogym leg press machine wearing inzer strongman knee sleeves 440-0
Pec flyes pair of:
60's-2
These are some numbers I recorded not too long ago for my training sessions. If you want you can click here for what the numbers mean. Even this isn't a full explanation of what I do at the gym. So I'm going to break down how I exercise every lift.
Starting from the top with the pause squat, before I even put myself under the bar I stretch my groin muscles so I can spread my legs wide to help me fit my torso between my legs when I'm down in the hole with my glutes to the ground.
You stretch the groin muscles one leg at a time. With one leg on the ground, stick your foot of the other leg on something that is around the same height as your pelvis. Put one hand on the inner side of your knee joint and push down and away from your body. The other hand should be placed somewhere to steady yourself. To increase the stretch, lean your torso forward and push down harder on your knee.
To get the tension out of the groin muscle, when you feel pain stop putting pressure on your knee and stop leaning forward. Back off the stretch just a tiny amount and then slowly and gently begin the stretch again until you feel a slight painful stretch on your groin muscle and hold the position until you feel the muscle tension release. Now with a delicate touch, apply pressure again slowly until you feel another slight pain in the muscle. Keep on repeating that process until you feel satisfied you can comfortably open your legs wide enough to enable yourself to squat deep and do that for each leg.
Now for the actual squat. I only do high bar Olympic squats. First, I warm up with 135 lbs for 4-5 reps. Then I'll add 50 lbs on the bar and bang on that for a couple reps. The only purpose is to pump blood into the muscles and lubricate the joints. Then I'll start doing single rep sets. For each set, I'll increment the weight by about forty to fifty pounds until I hit a weight that equals a new personal record.
When I attempt the personal record, I'll record the quality of the lift using my five point rating system. For the squat most of the rating variance depends on how well I keep upright and use the legs and not the lower back to power up the bar to the top. If for example, I lose tension in my hamstrings and bend forward at the waist and use all lower back to power the weight back up, I'll record that as a "1". A "5" is torso perfectly straight and upright using only glute and quadriceps strength to power the bar up.
After I the personal best record attempt, I'll lighten the weight by fifty pounds and hit it for a single rep set to figure out strength wise where I'm at. If I feel like I didn't maintain form, I'll back the weight off again by fifty pounds and hit that for a single rep set. If I feel like it's light, I'll add fifty pounds to the bar and I'll keep incrementing and doing single rep sets until I feel fatigued in my glutes and quadriceps and my form starts turning ugly.
Finally, I'll put 225 lbs on the bar and perform burnout sets. That means I'll hit four to seven reps in a set, put the bar back on the rack, catch my breath, and repeat until my quads and glutes are on fire with lactic acid inflammation and swolleness. The reason for it without any scientific proof to back it up is the inflammation helps to stretch the muscles' fascia which is the thin sheath like material that holds your muscle together. When the fascia expands, it allows the muscle to grow.
Shoulder press seated. Before any arm movement, I warm up and stretch my shoulders for ten minutes using a 10 lb plate by doing shoulder mobility work. Something like this:
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