[BlondeWarrior]

Your 625x3 rocked my world, nice job

[stewy37]

Originally Posted by BlondeWarrior

Your 625x3 rocked my world, nice job

Thanks. It was a lot of fun moving that much weight, but it really isn't all that impressive, because the range of motion was pretty short. About 8 or 9 inches. All I was training was the lockout. Still, it was way cool seeing that much weight on the bar and moving it.
Now to just pull that from the floor.....

[stewy37]

Good workout today focusing on explosiveness:

Broad Jump
6x3 with 3 min rest between sets
I jump like a rabbit with no legs.

Power Cleans: 3-4min rest
135x2x5
185x5 4 Rep PR!
185x2
205x2 Weight and rep PR!
225x5 Pull portion only

I'm getting better at these, but still need a ton of work.

Pistols: 1.5min rest
BWx3x8
30lbsx5

Superset 1min rest between SS's
Rolling Wrestler's Bridge: 3x20
Front Neck Plank: 3x20sec (not strong enough to roll this direction anymore)

[BlondeWarrior]

Originally Posted by stewy37

Thanks. It was a lot of fun moving that much weight, but it really isn't all that impressive, because the range of motion was pretty short. About 8 or 9 inches. All I was training was the lockout. Still, it was way cool seeing that much weight on the bar and moving it.
Now to just pull that from the floor.....

Don't sell yourself short the lockout makes or breaks your lift. Nice power clean PRs!

[DEVILsSON]

Awesome lockouts. I am jealous of your pistols..

[stewy37]

Originally Posted by DEVILsSON

Awesome lockouts. I am jealous of your pistols..

It just took a month of consistent practice to get the movement down and proficient, and now I can pretty much do them whenever I want even without consistent training. I will say that there is no other exercise that I've ever done that hammers the quad area around the knee as much as pistols. The day after is usually fun. Great core workout also.

Edit: I forgot about your troubles with your knee. That could make it a pretty difficult movement.

[stewy37]

This week has been really productive. Another great workout:
Pushups with 20lb vest: 50, 40, 41
Superset
Chinups: +25lbs x4x8
Rear Delt Flyes: 35lbs x4x8

One Arm DB Military Press:
60x8,8,5
50x11

Superset
DB Shrugs: 80, 105, 150lbs x3x15
Zottman Curls: 35x4x8

3" Wrist Roller:
4 sets of 5 times up and down with 90lbs

Dips: Still had some energy so finished off with these.
BW x50, 27, 35


Tomorrow is ME lower body. Gonna do some front squats

[stewy37]

Front Squat:
135x2x5
185x5
205x3
225x3
245x3
275x1
255x5x1 (20sec rest between reps)

Superset:
Pistols: 3x10
Glute-Ham Raises: 3x10
These were assisted. I emphasized the negative and used the minimum amount of assistance from my hands to help me back up.

[stewy37]

Good workout today. Fun stuff.
Bench Press:
135x10
185x5
225x5
225x5
255x3
275x1 easy+2 forced reps
245x5
245x3
225x5

Dips:
+45lbs x16
+45lbs x15 +BW x15

Rack Pulls: This week was from just below the knees. Definite weight reduction
135x5
225x5
315x5
405x5
495x0
495x0 (Wasn't going to budge)
405x20x1 20sec rest between reps

BB Hold For Time:
495x30 sec
545x8 sec

BB Shrugs:
315x10
315x10
405x6
405x10

Superset
1 Arm DB Rows: 120x3x10
Face Pulls: 150x3x15

Hammer Curls:
40x3x10
50x12

[stewy37]

Another good one. Didn't get my explosive lower body workout in yesterday, as I strained my mid-trap during shrugs on Monday. Could barely move yesterday but felt great today.

Pushups:
60
50
75 rest-pause

Superset
Chinups: 25x8, 30x8x6, BWx10
Rear Delt Flyes: 35x12, 40x12, 45x12, 50x12

One Arm DB Press:
65x8,7,5
50x10

Superset
DB Shrugs: 135x3x15
Zottman Curls: 35x2x10; 40x5

3" Wrist Roller:
It was a shorter distance than I'm used to, so I had to modify.
75lbs x10 times up and down.