Last Week of NOT DE Lower. And DE Upper

The most important part first. A brief recounting of my weird dreams.

OK SO I am not very good at sleeping. I’m an incredibly light sleeper (and my dog takes to trotting around at night) and it takes me a while to doze off. So after hearing everyone rave about fucking CBD oil, I actually purchased some to see if it would help me snooze. (did I use enough synonyms for sleeping yet?).

Oh also I have very weird dreams. On the reg. So when I had some rather unpleasant dreams the first night I chalked it up to my usual brain stuff. But then on the second night I had nightmares again. Then by the third night I was dreaming about going into the past and watching people suffocate alive in glass coffins. SO FUCK THAT. The night I stopped taking it I dreamt about rescuing puppies from TJ Maxx and Weird Al told me I was doing a good job. The puppies did have some fleas and maggots on them but that is a far cry from watching people die. Oh that same night I also had a dream that I went to a library to hear some talks about Benjamin Franklin and one of them was about how he invented stairs and before that people would just jump down multiple stories of houses through holes in the floor.


So, moral of the story, CBD done fucked me up.


Anyway, here’s my training.


Also, Dave wanted more bodybuilding type accessories so here is the shit I came up with for accessories (including his suggestions)





  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)



  • SUB MAX LOWER- straight bar to parallel box, 70% PM 10x2 2 chains each side girls 4 chains each side guys


Ok last week of this. 295 10x2.



  • Speed pulls against mini band 60% CM 5x5 reset each rep

260 5x5. I did one set sumo but unfortunately I think pulling sumo for ME work this weekend gave my back a nice middle finger so I’m going to be careful with how often or how heavy I pull sumo in the future.



  • RDL
  • 5 sets of 5- use more weight than last week


225 5x5. I feel like i should have done more weight and I go back and forth between wanting to smash these and wanting to keep my back intact and make sure I feel these in the right place.



  • Superset sissy squat and leg extension half tempo on sissy squat to failure 25 on leg extension. 2 sets

Damn this one fucked me up good I was cramping


  • Seated ab bench 3x12

ONE PLATE OH SHIT (well actually a 25 and two dimes but LET ME HAVE THIS OK?)


  • Back extension with band 60 reps total

I definitely overestimated this one and only got through about half of them with a band.



Free time


Uh no I did enough today thank you





  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)



  • Speed bench 55% current max plus chains 1.5 girls 2 guys 9x3

115 + chains+ 3 different grips



  • Angle bar OHP 3x8


Wow up to a QUARTER on each side watch out Hafthor Bjornsen (I didnt look up his name I just decided that was close enough to what I think it is). Sorry Thor Whores (that’s what his fans are called, right?)



  • Chest supported row elbows out chest up try to hit upper back 4x8


Plate quarter quarter



  • Lying chain extensions on D ring handle 2x30


Chain and a half whoa there



  • Battle rope for time 60 seconds total- 10 front raises, 10 side raises, 10 rear delts, 10 spin in ,10 spin out. As many rounds as you can for that time.

I got approximately 1.065 rounds in.



  • band extensions 80 reps total


  • Free time


I finally remembered to do grip work so I did dumbbell holds with the 20s.

vtx-training-rope home

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