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mwarren

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mwarren last won the day on April 12

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About mwarren

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  1. LOL well, since they're at RPE 1 I guess I'm not hardcore. Right now they're mainly to take up for my lack of movement. And THANK YOU. I had a 365-385 bench many times before the pec tear(s). But, never had over a 185 OHP during those times. So, it makes me quite happy.
  2. EXTRA WORKOUT Pushup (5-1-5-1) X5 X3 DB Floor Press 15X50X2 Goblet Squat+stretch 20X10X2 BSS eccentric only (5s eccentric) X5X2 Knee to wall ankle stretch X15ea Hip tilts to wall X15ea Band shoulder dislocates X15
  3. Ugly greaseball little porker. That's me being insecure.
  4. Today I have zero knee pain from yesterday's session. In fact, I hardly feel like I trained yesterday. My chest feels good. I can start pushing it. I'll probably pump up my chest and quads today and do an extended mobility routine then do NOTHING tomorrow.
  5. Awesome. I guess the diet really made a difference. I like the way you pick your exercises. I do Spoto presses on my warmup sets sometimes simply because they reinforce a good bar path.
  6. WEEK 17- INTENSIFICATION/SQUAT REBUILD- DAY 3 A. Low Bar Back Squat, controlled tempo, ramping 5 reps @RPE 9.5. Reduce weight 10% and do backoff sets until RPE 9 again. 385x5 RPE 8.5 345x5x3 B. Narrow Grip Bench Press, 5 reps, 1-X-1-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, do a flye stretch like you did on Day 1 using dumbbells 245x5 RPE 6ish...just being safe on my way back up 225x5x4 C. Band Pullapart ss/band pullover 3x15/15 D. Supine curl+hammer curl 20x15+15x3 I did an extra workout last night for the pec and a little mobility but can't remember the details and don't feel like posting it. 
  7. What was with the beginning of that workout? Poor circulation? Need to take a shit?
  8. Well put. I WISH they had some implements. Gym changes will be happening soon though. I've gotta see what the new work gym looks like then decide if I need to get a membership at one of the serious gyms in the bigger neighboring city. About time to step away from the shit-gym.
  9. mwarren

    Kimbo's PR Log

    Oh, he was just saying what was on his mind haha
  10. Let's just be optimistic about it. I started getting spasms recently, Sam, and didn't know exactly what the feeling was or how to deal with it. I mean, shiiit. Luckily, hasn't happened for 2 nights but i still made an appointment to discuss it with the doc to prepare for referrals.
  11. Hopefully they'll be heavy front squats eventually lol. Knee pain was the first order of business. I'm doing FS Monday, full HB squat Wed, and comp squat Friday. You're right, though, probably, if you're thinking that I'll need more specific work to heavy squatting and less overall work. I'm just not there with the quads yet.
  12. Just saw the kitchen post. New plumbing and all? I couldn't really train when I was fixing our house. Fucking joints got all sore and hands were weak. I hate houses and I hate fixin em. Although I would like to upgrade to a Jacuzzi style tub that I can actually fit in...
  13. WEEK 17- SQUAT REBUILD- INTENSIFICATION- DAY 2 A. Front Squat, full ROM, ramping 5s to top set @ RPE 7-8, controlled tempo. 95X5 135X5 185X5 225X1 255X5 RPE 7.5 B. Deadlift 5 reps 1-0-X-1, reset reps Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again 385X5 RPE 8.5-9 335X5 RPE 8 335X5 RPE 9 Ran out of steam quickly today. I'm going to stick with this weight and add volume until the deload. C. Overhead Press 5 reps 1-1-X-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again 190X5 RPE 9.5 170X5 RPE 9 fuck 170X4 RPE 10 Well, I don't know how I got the 190X5 but it was amazing. After that, I had nothing left. I'm going to stay there and they to add volume until the next deload.  D. Pullup Fun (30s between sets) Grip 1X14 Grip 2X7 Grip 3X5 Grip 4X3 I'm happy with the progress I've made on my OHP strength. Now, I need to build the volume. I'm happy with everything rise right now as well. DL is fine where it's at for now. I think what will really allow my lifts to increase is getting my OHP, front squat, and Coan Row up.
  14. Hey, kinda hard to beat yourself up with a new training apparatus. Err, you know what I mean. Don't beat yourself up about it. Some people do hinge quite a bit when they squat correctly, but even then the chest needs to be up. I hear this is especially hard with this bar.
  15. It went away finally! Like, completely. I think I'll keep the cable rows on Friday and I don't need the GMs anymore now that I'm squatting heavier so i guess I'll be back on original plan minus the strict rows Friday. I guess I just can't handle that much extra lower back shit because I'm already hinge dominant o whatever else I do.
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