[Krossinc]

Thursday

Weights

Bench -

• 135x5
• 225x4
• 225x5
• 225x5
• 225x5
• 225x4

Pullups -

• BWx5 (Wide)
• BWx5 (Wide)
• BWx5 (Overhand)
• BWx5 (Overhand)
• BWx5 (Underhand)

Overhead Squats -

• 95x5
• 135x3

Squats -

• 135x5
• 225x5
  

90sec-120sec rest in between sets.

Thoughts
Awkward day. Got in late and my lifts sucked today. Still adapting to stuff. I felt so drained for squats. Disappointing day. I'll kick ass on Monday.

[Krossinc]

Sucks about the shoulder. It's amazing how fragile our bodies can be.

[Krossinc]

Sunday

Short day, had to call it early

Cardio Work!!

30 second rest in between each exercise -
Circuit

• Keg Press Front/Back- 20
• Keg Slams - 10
• Overhead Keg Throw - 2
• Burpees - 10

Thoughts
Had to call it early, had issues with a pet. Anyways for monday - I'm going to put all my energy towards some more PRs today...I guess I'll find out if it'll be in deads or Presses.

[Krossinc]

Monday

Weights

Deadlifts -

• - Very Explosive Reps Today
• 135x5
• 225x5
• 275x5
• 275x5
• 275x5
• 275x5
• 275x5

Push Press -

• 95x5
• 135x5
• 175x3 (PR!)
• 155x5
• 155x5

Dips -

• +50lbsx5
• +50lbsx5
• +50lbsx5

Thoughts
Back was a bit sore so no huge numbers today. HOWEVER, I went for major explosion on the deadlift sets. It has also come to my attention my push press form sucks and I'm essentially just doing a OHP.

[FATKID]

Originally Posted by Krossinc

Anyways, thanks - I'm still getting used to do those. My MAIN problem with OHS is getting it up properly. I push press it up, but I find sliding my hands out wide makes me feel like I'm going to drop the damn barbell on my head. I can't afford for my head to get any bigger than it is.

Try snatching it up there.

That usually puts your hands in the perfect position.

Or you could try to push press it with a very wide grip from your traps. That's how I do it.

[Krossinc]

I started pushing it from my traps, although I still feel like I'm off balance half the time.

My new goal now is how to fit some heavy keg training in to all this.

[Krossinc]

Thursday

Weights

Squat -

• 135x5
• 185x4
• 225x5
• 225x5
• 225x5
• 235x5

Overhead Squats -

• 95x5
• 115x5
• 135x5 (PR!!!!)
• 135x5
  

Shoot N Press in to 5 Zercher Squats

• 145lbsx1

Shoot N Press

• 185lbsx5
• 185lbsx5
• 185lbsx5
• 185lbsx5

Squats -

• 135x5
• 225x5
  

90sec-120sec rest in between sets.

Thoughts
Good day - Really concentrating on form. Tried Zercher Squats for the first time and the Shoot n Rack exercise.

[Krossinc]

Saturday

Small little Cardio Workout

Cardio Work!!

Circuit

• Keg Slam - 10
• Overhead Keg Throw - 2
• Heave Ho Keg Throw - 5 (Each Arm)
• Overhead Keg Throw - 2
• Keg Slam - 10
• Keg Press Front- 20
• OHS w/Keg - 20
• Overhead Keg Throw - 2
• Handle Flip Keg Throw - 5 (Each Arm)
• Overhead Keg Throw - 2

Thoughts
I'm getting way too lazy.

[Krossinc]

Hopefujlly I can get some good sleep tonight and be well-rested. I'm hoping I lose a lot of these DOMS in my lower back by the morning. I want to pull 400. Better fucking go up.

[Krossinc]

Monday

Weights - HAHA IM A 4 WHEELER!

Deadlifts -

• - The BIG PR!!!
• 135x5
• 225x5
• 315x5
  
• 405x1 - +40lb PR!!!!
• 405x0
• 365x5
• 315x5

Push Press -

• 95x5
• 155x5
  
• 175x5 - 2 Rep PR!!
• 175x4

Thoughts
Hell yeah, I passed the threshold. I hit 4 wheels on deadlift!!! I've gone from the 'weakling' category to 'decent.' I've gone from deadlifting about 300lbs to 405lbs in 2 months or so. Either taking next week off or dropping down to a 5x5 for the week. But hell yeah, 405lbs on Deadlift. First tme my fiancee was there with me when I deadlifted also. Got her to comment on my form at least, she said it died on the 405 so I do need to work on form! Too bad it took so much out of me though, killed the rest of my workout.