DFW + SFG II Prep
- Thread starter Kyle Bois
- Start date
July 9 , 2023
BW= 84.50kg
AM: Back Squats (vid below)
Decided to see what back squats felt like (first time in 6 months)
Wasn't liking them much. Won't keep them in the routine.
At this point I don't really see where back squats fit in for me; I figure if I want leg:
BW= 84.50kg
AM: Back Squats (vid below)
- 100kg x 2 x 30 min
- 18 sets / 36 reps
Decided to see what back squats felt like (first time in 6 months)
Wasn't liking them much. Won't keep them in the routine.
At this point I don't really see where back squats fit in for me; I figure if I want leg:
- Strength: I'll do single leg stuff / push a sled
- Power: I'll do KB ballistics
- Mobility: I'll do OH squats.
July 10 , 2023
BW= 84.50kg
AM: Upper
Need more variability in my training.
Will switch to a high intensity based routine starting tomorrow.
BW= 84.50kg
AM: Upper
- Double 36kg C&P
- Ring Pike Press Negatives x 4 x 3
- +1 set of iso hold
- // Dips x BW x green band x 10, 8, 8, 8
- Ring chins x green band x 10, 8, 8, 7, 8
Need more variability in my training.
Will switch to a high intensity based routine starting tomorrow.
July 11 , 2023
BW= 85.0kg
AM: Split squats & Assistance
Had some issues with the 20kg back off set. I think my left leg is actually stronger, I just did the set different.
BW= 85.0kg
AM: Split squats & Assistance
- KB Splits Squats
- 36kg's x 3 x 3
- 20kg x 9+f (left), 13+f (right)
- BW Jump squats
- 6 x 15
Had some issues with the 20kg back off set. I think my left leg is actually stronger, I just did the set different.
July 12 , 2023
BW= 85.0kg
AM: DB Press + Assistance (vid below)
*Rested about 75 sec between each set, so it was a bit of a rest pause style.
Supersetted the pushups/rows.
Will switch to a high intensity based routine starting tomorrow.
BW= 85.0kg
AM: DB Press + Assistance (vid below)
- DB Press*
- 30kg x 3
- 30kg x 3
- 22.5kg x 10 (C&P)
- Ring Pushups x 5 x 12
- Ring Rows x BW x 5 x 12
- Triceps pull downs x 40kg x 1 x a lot
- Side bends x 20kg x 2 x 15
*Rested about 75 sec between each set, so it was a bit of a rest pause style.
Supersetted the pushups/rows.
Will switch to a high intensity based routine starting tomorrow.
July 13, 2023
BW= 85.85kg
AM: Double Front Squats & Death March (vid below)
- Double 36kg on both
- Assistance: BW step ups x 6 x 10 reps each leg
Probably could have gotten 10 reps on the front squat but wussed out.
Hit technical failure on the death march and called the set.
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July 14 , 2023
BW= 85.95kg
AM: Ring Press & Assistance (vid below)
Orange band = 39kg, Yellow = 29kg (according to the manufacturer; they feel the same to me.)
Bands are many years old, so the actual resistance they're providing is anyone's guess
youtube.com
BW= 85.95kg
AM: Ring Press & Assistance (vid below)
- Ring Press x (orange+yellow band) x 8+fail
- Assistance: // Dips & Ring Chins
Orange band = 39kg, Yellow = 29kg (according to the manufacturer; they feel the same to me.)
Bands are many years old, so the actual resistance they're providing is anyone's guess
Ring Press x Failure
July 14, 2023BW = 85.95Orange+Yellow bandsMusic: Peter Rock & InI (To Each His Own)
youtube.com
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