Serious Training Thread

[Gym Rat]

Rack Pulls with 250kg

BEAST!

[The Keto Kid]

Who took the pic?

I did, I had a good back pump after swimming so I just recorded a video by the shower area of the pool, the pool was obviously dead or I'd never do such a douchebag thing 😄

Looking jacked KK...

Thanks brother, in a good groove at the moment.

[Soul Crusher]

Killed it today!   

[Gym Rat]

Restructured (a bit ) leg-day to remove lower-back stress:

Hack Squats - 4 Sets
Leg Press - 4 Sets
Leg Ext - 4 Sets
Leg Curl - 4 Sets
Calf Raise - 4 Sets

Misc

Shoulder press machine - 4 Sets
Wrist Curls - 4 Sets

Pre:
2 coffee's
Skyr (yogurt)

Post:
Cup of oats
Banana
Scoop of Protein mixed with egg-nog

[Grape Ape]

coffee's

Fortress will not be happy with you.

[Gym Rat]

Fortress will not be happy with you.

Yes!  "coffees"  fixed... 

[Grape Ape]

Yes!  "coffees"  fixed... 

<phew>. That was close.

[joswift]

Just arms today
4 sets preachers
4 sets standing cable curls
6 sets tricep rope pulldowns/pressdowns

Arms blown up couldnt do another rep

[wes]

Did a 315 squat today.  Best since the partial replacement.  Went 205 x 20.  Smooth and consistent for all 20. 

NICE !!!

[Soul Crusher]

Rack Pulls with 250kg

Animal build!!!!

[wes]

Wes, you might be dead before December 21.

Brutal BUT true!   

[Grape Ape]

Rack Pulls with 250kg

Awesome strength and form.

Matt C - take notes on proper technique.

[wes]

I asked Wes for help, but he’s quite useless with any technology invented after 1865.   

[Titus Pullo]

<phew>. That was close.

LOL!

[IroNat]

Did a 315 squat today.  Best since the partial replacement.  Went 205 x 20.  Smooth and consistent for all 20.  Little sticking point at rep 17...most go out far too hot with the 20 rep stuff

The amrap was just plain shitty.  The sandbag carry and box step ups were just annoying.  The run....fucking hell I hate running.  Hamstring cramped up on the 3rd round of that.  I still feel it....going to do some ultra sound, interferential, and kinesiotaping on it today

Did you have a knee replacement?

[wes]

December 12, 2022

Chest,Abs:
Pre-Exhaust Super-Set:
{DB Flyes - 5 sets
{DB Inclines - 5 sets
DB Benches - 2 sets
Crunches - 4 sets

Good one!! 

[chaos]

Did some legs stuff.

[wazhazbin]

Rack Pulls with 250kg

Holy shit!!!!  Impressed

[wazhazbin]

Thanks brother, I'm 5'9 around 220, the wide back/big legs combo help create that illusion.

Look much heavier.

[Gym Rat]

Did a 315 squat today.  Best since the partial replacement.  Went 205 x 20.  Smooth and consistent for all 20.  Little sticking point at rep 17...most go out far too hot with the 20 rep stuff

The amrap was just plain shitty.  The sandbag carry and box step ups were just annoying.  The run....fucking hell I hate running.  Hamstring cramped up on the 3rd round of that.  I still feel it....going to do some ultra sound, interferential, and kinesiotaping on it today

Great job Krank, slow and steady brother... (When it comes to post-surgery)...

[Gym Rat]

TUE Cardio / Condition

Elliptical - 10 mins
Bike - 10 mins

Round 1 (5 mins)

Assault Bike - 1 min
Kettlebell Swings - 1 min
Assault Bike - 1 min
Kettlebell Swings - 1 min
Assault Bike - 1 min

Round 2 (5 mins)

Assault Bike - 1 min
Battle Rope - 1 min
Assault Bike - 1 min
Battle Rope - 1 min
Assault Bike - 1 min

Round 3 (5 mins)

Reverse Sled Pull - 1 min
Abs - 1 min
Reverse Sled Pull - 1 min
Abs - 1 min
Reverse Sled Pull - 1 min

(Really liking this Assault Bike)

[Krankenstein]

Did you have a knee replacement?

Yep, partial knee replacement.  March of this year.

[Krankenstein]

Snatch Push Press + Snatch Balance
1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM Snatch

Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

In The Hole Front Squat
3 In the Hole Front Squat @ 70% 1 RM Clean
3 In the Hole Front Squat @ 75% 1 RM Clean
2 In the Hole Front Squat @ 80% 1 RM Clean
2 In the Hole Front Squat @ 85% 1 RM Clean
1 In the Hole Front Squat @ 90% 1 RM Clean
1 In the Hole Front Squat @ 95-100% 1 RM Clean

3 rounds
10 Front Squats (135/95)
8 Toes to Bar
8 Bar Facing Burpees
-rest until minute 7-
For Time:
24 Bar Facing Burpees
24 Toes to Bar
30 Front Squats (135/95)

[joswift]

Snatch Push Press + Snatch Balance
1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM Snatch

Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

In The Hole Front Squat
3 In the Hole Front Squat @ 70% 1 RM Clean
3 In the Hole Front Squat @ 75% 1 RM Clean
2 In the Hole Front Squat @ 80% 1 RM Clean
2 In the Hole Front Squat @ 85% 1 RM Clean
1 In the Hole Front Squat @ 90% 1 RM Clean
1 In the Hole Front Squat @ 95-100% 1 RM Clean

3 rounds
10 Front Squats (135/95)
8 Toes to Bar
8 Bar Facing Burpees
-rest until minute 7-
For Time:
24 Bar Facing Burpees
24 Toes to Bar
30 Front Squats (135/95)

how long are you in the gym?

[Grape Ape]

krank pulling snatch and spending time in the hole in this thread