THEWALL get bigger and stronger log

[Thewall]

Reverse grip bench
135x9, 155x6, 185x9, 195x6, 195x9, 195x6

squat
195x5, 235x4, 275x3, 315x3, 3, 3, 3

incline log press
165x8, 175x7, 7, 7, 7

db row
100x10, 10, 10

supported upper back db row
70x 10, 9, 9

weight 199. Put 1/2 inch on waist, still tight but do not want to get any further right now. Not looking to bulk yet.

 

[Thewall]

Sumo deadlift off 3” block
225x3, 275x3, 315x3, 365x2, 2, 385x1, 405x1, 415x1

lying band lateral
15, 10, 10, 10, 10. 10

handstand push up
8, 9, 9

front plate raise
70x10, 10, 10

v pull down
140x15, 180x10, 10

pull ups neutral
12, 12, 12

hanging leg raise
15, 15, 15

 

[PZT]

thinking about pulling sumo again. Been coaching 132 lber for a meet tomorrow and she had 305 on the bar and i pulled a rep or two sumo and it felt so smooth

 

[FearThaGear]

Reverse grip bench
135x9, 155x6, 185x9, 195x6, 195x9, 195x6

squat
195x5, 235x4, 275x3, 315x3, 3, 3, 3

incline log press
165x8, 175x7, 7, 7, 7

db row
100x10, 10, 10

supported upper back db row
70x 10, 9, 9

weight 199. Put 1/2 inch on waist, still tight but do not want to get any further right now. Not looking to bulk yet.

Ahhhhh, reverse grip bench. I have never mastered this movement.

Every time that I attempt it, and I've tried it dozens of times through the years, it just feels weird to me and I always worry about the bar slipping out of my hands.

Nice log btw

 

[Thewall]

thinking about pulling sumo again. Been coaching 132 lber for a meet tomorrow and she had 305 on the bar and i pulled a rep or two sumo and it felt so smooth

I love conventional and I am stronger with that. I started sumo because I can remain more upright which seems to aggravate my hip much less ( impingement inflammation). I also have found I can train more frequently because less on lower back. I definitely feel more leg involvement in sumo which is good for me right now. Thinking in long run I will match my conventional.

Ahhhhh, reverse grip bench. I have never mastered this movement.

Every time that I attempt it, and I've tried it dozens of times through the years, it just feels weird to me and I always worry about the bar slipping out of my hands.

Nice log btw

Yes it was little awkward at first but you get use to it.

 

[Thewall]

Weight 199

bench
175x5, 205x5, 245x3, 275x3, 3, 3, 3, 4

squat narrow
185x8, 225x8, 255x8, 8, 8

dips
10, 20x12, 40x11, 11, 11

db curl
50x9, 9, 9

barbell curl
75x12, 85x9, 9

 

[Thewall]

Deadlift below knee
225x3, 275x3, 315x3, 365x3, 385x3, 3, 3, 405x3

reverse ring fly
10, 10, 10, 10, 10

rear lateral
30x12, 12, 12

seated overhead press
165x8, 175x8, 8. (PR)

rope pushdown
70x12, 12, 12

dips
35x9, 25x10, 10

leg raise
15, 15, 15

cable abs
60x10, 10, 10

lateral raise
30x15, 15, 15, 15

hit a nice pr on my press today. Felt strong!!

 

[CohibaRobusto]

Nice, good job on the ohp!

 

[Skullcrusher]

hit a nice pr on my press today. Felt strong!!

Congrats on PR!

Looking back a little I saw you did some handstand push ups.

They are tough!

 

[Thewall]

Congrats on PR!

Looking back a little I saw you did some handstand push ups.

They are tough!

Thanks. Yes. I have been doing them periodically. I remember when I could only get 4. Prioritizing the press has made a big difference.

 

[TeddyBear]

X8!?!
Sick PR.
Also, you’re HUGE for 199, killing it man.

 

[Thewall]

Quick workout

bench
225x12, 10, 215x9

incline db
70x12, 11, 11

handstand push-ups in between boxes
8, 9, 8

laterals
35x15, 15, 15,

it’s crazy how quick I die after 8 reps. Definitely more fast twist fiber based. Have to work on muscle endurance 8-15 rep range.

 

[Thewall]

Pull day

sumo deadlift
290x15, 300x15

face pull
90x15, 120x15, 15

db row
127x10, 10, 10

v bar pulldown
190x10, 180x10. ,8

db curl
50x10, 10, 9

pull ups
20

weight 200

I am starting push pull legs for 3-6 weeks. Going for higher rep prs. I will be taking everything to failure and close. Training frequency will go down. I will go back to what I was doing once I go stale with this.

 

[Skullcrusher]

You're doing really good.

 

[DEADlifter]

How do you position your hands to do the v bar pulldowns?

 

[Thewall]

How do you position your hands to do the v bar pulldowns?

Deadlifter this is a link to the exercise and the way I do them.

You're doing really good.

Thanks skullcrusher.

 

[Thewall]

Legs

squat
135x10, 185x8, 260x15, 15

standing calf raise
225x10, 10, 10

split squat
50x 10, 10, 70x10

leg curl
25x10, 10, 10

deep squat
135x10, 10

took it easy this workout. Legs have to get use to the volume again.

 

[Trendkill]

Hi rep squats and dead’s to failure.

 

[Thewall]

Weight 203

push day

bench
245x8, 245x9, 225x8, 205x8

db fly
50x10, 10, 8

overhead press
175x10, 8, 155x7

plate raise
70x10, 8, 55x10

overhead extension
115x10, 10, 9

I was kind of off my schedule last 3 days. I went away. I felt weaker today on all my lifts even though heaviest I’ve been in a while.

 

[Thewall]

Pull

sumo deadlifts
330x12, 10

y-raise
30x10, 10, 10

nuetral pull ups
20, 13, 10

band laterals
20, 10, 10

db curls
50x9, 8, 7