[RickB]

Great work Kapooti!

Where did you come up with your name? LOL

[E_P_C]

Originally Posted by kapooti

day 10. finished up the PreSurgetrial size. about 1 1/2 scoops.

*sigh, back still tweaked/ bugging me..but I stubbornly pushed through it*

plyos:
single leg hops onto small box: 3 sets of 8
box jump max height: 3 sets 3
depth jumps onto medium box: 3 sets 8

cleans: 135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1, 225 x 3
*I wanted to go hard on these today, go for 260 or 265, but my back really hindered me so I aimed to hit last weeks numbers. sucked*

pullups : wide for 6, mid for 6, close for 4 (3 sets of that)
close grip pulldowns : 3 sets 12

facepulls: 4 sets 12

rope-climb machine : 3 sets of 30 seconds

-couple sets of varied grip pullups around the gym-

4 HIIT style sprints around track

notes:
After the cleans put my in pain I just focused on hitting my back and grip a bit.I was angry that I couldn't go all out on cleans, but by the end of my workout it really wasn't hurting aymore so I was able to knock out some sprints. I'm gonna listen to my body and take it easy this weekend, hopefully I'll be good for a beast squat sesh on monday.

Solid workout

[kapooti]

@RickB, that was a nickname of mine since highschool, its a derivative of my last name Kapusta.

@E_P_C, thank you sir. the stuff rocked. I will post a full analysis soon.

notes:
saturday's workout was interesting to note, it was the first workout without PreSurge, I did roughly the same shoulder workout as last saturday and while I got a decent pump and all, it wasn't as good as when I took the PreSurge.very interesting.

Monday: SQUATS!

I did my best to rest up my back this weekend. I still sort of felt it this morning but I said f*ck it I got my belt. lets rock

squats: 135 x 5, 225 x 5, 315 x 3, 365 x 3, 385 x 1, 395 x 1, 405 x 1, 375 x 3
-I channeled my anger from missing time and focused on crushing squats, I matched my old workout PR with 405, got real deep and exploded out of the hole. great lift.

front squats: 135 x 10, 185 x 8, 225 x 8

kettlebell curls : 3 sets 10-12

overhead squats: bar x 10, 65 x 10, 95 x 10, 115 x 10
-I recently read about the amzing benefits of overhead squats so I gave them a little try today to get a feel.

preacher curls : 3 sets 6-8

cable crunches: 3 sets 12

cable curls : 1 drop set (50 x 10, 40 x 10, 30 x 10)

notes:
I went alpha male today and owned the gym. Felt great. back didn't bother me. I've hit 405 before(415 is my PR) but it felt real easy so I will keep pushing that. I was pretty taxed by the time I tried overhead squats so I didn't push them hard at all, just got a feel for them. I'm gonna try to incorporate them more here on out.

[E_P_C]

^^^ Nice work on the squats

[kapooti]

Originally Posted by E_P_C

^^^ Nice work on the squats

thank you, sir.

today was BENCH/ chest & tris

bench:[warmup] 135 x 5, 185 x 5 255 x 3
[work sets] 275 x 3, 285 x 1, 295 x 1, 305 x 1

lockouts: 295 x 3, 305 x 2, 315 x 1

incline bench: 135 x 12, 155 x 10 , 165 x 10 ,165 x 6

incline db bench: 75 x 10, 65 x 10 , 55 x 10

dip machine: 4 x 10-12

cable tricep extensions: 3 x 10-12

cable fly: burnout

Notes:
I usually work up to a heavy triple on bench but I switched it up and hit a couple heavy singles like I do on squats, it can't hurt. Then I hit a good amount of volume. Felt good.

[RickB]

Nice work up in here!

[E_P_C]

Good work on that bench press man

[kapooti]

back day

face pulls: 4 sets 12
row machine : 3 sets 12

deadlifts: 135 x 5, 225 x 3, 275 x 3, 315 x 3, 345 x 3, 365 x 1, 385 x 1, 315 x 5

shrugs: 4 sets of 10-12

back extension machine: 4 sets of 12

inverted rows : 3 sets 12

notes:
Went into deadlifts wondering if my lower back would hold up, sure enough it did, even though I forgot my belt at home. So it looks like I'm over that little injury. I can't seem to make much progress on my deads like I am with squats and bench...I don't know why. I gotta figure that out.

[kapooti]

shoulders/bicep

military press : 115 x 10, 135 x 8, 155 x 3, 165 x 3, 175 x 3, 185 x 3
-decided to get stronger on this lift so I'm gonna start going heavy on these.

kettlebell lateral raises : 20 x 12, 25 x 10, 25 x 10, 20 x 12

machine shoulder press : 4 sets 10-12

cable lateral raise : 4 sets 12

EZ bar curls : 3 sets 10

cable curls: 3 sets 12

notes:
My university gym doesn't allow standing overhead presses unless its with the fixed weight bars(I've been busted countless times), but those only go up to 100 which is too light. There wasn't a lot of staff on the floor today so I did standing presses in the rack. The last two sets had a bit of a bounce to them, but were clean reps for the most part.
For some reason I feel lateral raises the most when I use kettlebells, not sure why.

[E_P_C]

185x3 is no joke man

[kapooti]

Originally Posted by E_P_C

185x3 is no joke man

Thanks.It wasn't a strict press though. I was dipping and had a bit of a jerk to it. Hopefully if I keep at it I'll be able to hit it strict.

I'm just hoping a stronger overhead press translates to a stronger bench.

[kapooti]

athletic performance.


plyos
1 foot hops onto 12 inch box : 3 sets of 8
max height jump onto high box : 3 sets 3
seated jump onto box: 3 sets 5

power cleans : 135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1, 265 x 1, 225 x 3
-i wanted that 265 bad, got it. awesome.-

explosive high pulls : 135, 3 sets of 8

pullups: wide 6, mid 3, close 5
mid 8, close 3, wide 2
close 6, mid 3, wide 2

pulldowns : 3 sets of 12

seated rope climb machine : 3 sets 30 seconds

sprints: 3 with 30-45 second rest in between

notes:
I went balls out today and I left nothing in the tank. By the time I finished sprints I was litterally gasping like I had asthma. loved it. You know you're spent when making protein shake after is a chore.

funny story, on my first set of high pulls, I exploded so fast that the bar slipped out of my hands at the top so basically I'm starring at 135 lbs floating at eye level for a split second before it crashes to the ground. pretty loud. but whatever. Now I know to use straps when I do those, just in case.

[RoaringMad Mac]

Good stuff

I love the powercleans numbers keep it up.

[RickB]

Damn dude!!! That's serious! We need a pic of that dude named Kapooti that throws out workouts like that!

[kapooti]

here's a vid of a 255 clean I did maybe 3 weeks back

http://www.youtube.com/watch?v=ZLE7W...ature=youtu.be

and a 405 squat from a meet last year

http://www.youtube.com/watch?v=xn7qx...ature=youtu.be

[kapooti]

Saturday - high rep shoulder work
Sunday - sprints/agility work

SQUAT DAY.

squats: 135 x 5, 225 x 5, 315 x 3, 365 x 3, 385 x 1, 395 x 1, 405 x 1, 365 x 3

front squats: 135 x 8, 225 x 5, 245 x 3, 275 x 2

over head squats: 95 x 10, 115 x 8, 135 x 3

hyper extensions: 3 sets of 10-12(with increasing weight)

ab work.

notes:
today was a good workout but not as good as it could've been. My lower back was bothering me again, maybe it was from not resting this weekend like I did last one. I should do that from now on. Rest before squat day. I think it hindered my numbers a bit.