Liftin and Eatin

[JimmyJames]

Olympic Squat

45 x 20, 10
135 x 10
185 x 5
225 x 5
245 x 6

Dips;

Bw x 5
+25 x 5 x 2 sets
+50 x 5 x 4 sets - slowed down the tempo for these, as compared to my last volume dip wo

COnv Deads

135 x 5
185 x 5
225 x 5
275 x 1
295 x 5

[Hayabusa3]

So........how exactly did you do that?

[JimmyJames]

Originally Posted by Hayabusa3

So........how exactly did you do that?

They are hanging in my parents basement (where my weights are). I was tired from doin dips, wasn't paying attention, and reached up and impaled myself on the fish hook.

DB Press Incline 44X0 Tempo

30 x 5
40 x 5
60 x 1
50 x 5
60 x 5
62.5 x 4

Chin Ups; I can do these somewhat pain - free now, just can't go too low.

BW x 3, 5, 3, 4, 4

Squat

45 x 10, 10, 10
135 x 5
185 x 3
205 x 5 x 5 sets

back wasn't quite recovered so i skipped front squats - left tfl is weak and my left leg is collapsed sometimes on the concentric - girly hip exercises now!

Side leg abductions
BW x 20, 10, 10

[JimmyJames]

Dips;

Bw x 5 x 2 sets
35 x 5
60 x 5
90 x 5..6 - first 5 were easy so i went for a six after a little pause, will post vid later

will def slow down negatives a little next time, nice to hit the number for the ego though

Squat/front Squat - stopped at 185, thats the second number

45 x 10, 10
135 x 5, 5
185 x 5, 3
225 x 5
245 x 1
255 x 6 - not sure where this came from, went up a lot easier than last times 245 did

Front squats are aggravating my injury, so no more of those

DB Rows 31X0 tempo

35 x 10
62.5 x 10, 7

Heavy Rows are too much on the shoulder and back, so volume rows (which i respond to better anyway), will drop weight next time.

[JimmyJames]

I think i lost my arch a bit, will have to check it next time

[JimmyJames]

Zquats

45 x 10
135 x 5, 5
185 x 3, 3
225 x 3
275 x 1, 3, 2, 1, 3

kept reps low and really concentrated on my arch, kept it better this time

Floor Press - Close Grip 42X0 tempo

45 x 10
135 x 5
185 x 5
205 x 4 - wraps

I can do them again! Pretty happy, these annihilate my chest, shoulders and tris

Conv Deads

135 x 6
225 x 5
275 x 3
315 x 5

Face pulls db;

40 x 7, 8

[JimmyJames]

Squat - was gonna do volume, but i want 275 x 5 :P

45 x 10
135 x 5, 7
185 x 5
225 x 5
275 x 1, 5!!!

Volume next W/O for squats lol

Floor Press 42X0 tempo

45 x 10
135 x 5
185 x 5, 5, wraps, 5, 5, 5

Pendlay Row

135 x 5, 5
185 x 5, 5, 5, 5, 5

SABRES WINN1111!!!!111!!!!

Scap Push ups BW x 14, 20

[JimmyJames]

The 3x a week squatting tore up my shoulder (because of the scapula injury) so I'm switching to an upper lower, and taking some time off from squatting.

Floor Press - Close grip
45 x 10
135 x 5, 5
185 x 3
205 x 3
225 x 1 - wraps
235 x 1
240 x 1
245 x 1 - a grinder
195 x 5 - couldn't budge 6th rep
175 x 8 - medium grip
135 x 10 wide grip

Dips: 40X0 tempo
bw x 10, 10, 10, 7

Chins
bw x 6, 5, 5

Pull Ups;
bw x 5, 5, 4

[JimmyJames]

Sumo Deads

45 x 10
135 x 5
225 x 5
275 x 3
325 x 3
345 x 1 - belt after here
365 x 1
385 x 4
325 x 5 - conv
225 x 8 - snatch grip, beltless

[evansss]

you got some nice workouts here jimmy. good to see your focusing on tempo as I dont see it stressed nearly as much as it should be. What are your main goals ?