[quote]MightyMouse17 wrote:
When will the log title change to “A Huyooge Guys Log”?[/quote]
Not until one of the following: I am a lean 200+ pound 6"0’ lifter (I hope I get that tall), a 315X20 close stance squat, or accused of being bear that was shaved and taught to deadlift ;).
Brown, assuming my overhead press has grown stronger at all from getting my tricep strength up I’ll probably win :)… Or at least not have my ass kicked by the heavier guys.
ME sumo deadlift
95X5
135X5
185X5
205X5
225X5
255X5
275X5
295X5
325X3 just wasn’t feeling it today
front squats
205X8 1 minute rest
205X5
205X3
205X2
bodybuilder style SLDL
195X12, 45 second rest
195X12
195X8
195X5
barbell glute bridges
225X20, 30 second rest
225X14
225X11
225X5
barbell rollouts
295X15, 30 second rest
295x15
295X15
295X3 bad friction burn on knee had to stop
I really wasn’t feeling it today for deadlifts, the bar felt freaking slick and I probably waited too long to go mixed grip. I at least did it with better form, and a happier back this time. Next week I’ll be doing 285X3 or 290X3 for pause squats, and 205X10 or 205X11 for the first set of front squats.
My shoulders have also been acting up yesterday/today but I think they are a tiny bit better than yesterday. Hopefully they will have made a somewhat good recovery by Sunday, if not I’ll have to take it easy on my shoulders.
[quote]DSSG wrote:
My shoulders have also been acting up yesterday/today but I think they are a tiny bit better than yesterday. Hopefully they will have made a somewhat good recovery by Sunday, if not I’ll have to take it easy on my shoulders. [/quote]
Broomsticks. Do it.
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I can’t agree more bird; I did some dislocations with a band yesterday and my shoulders went from crap to 100% in minutes
DSSG I feel like your pressing strength will explode in the next few years. Especially if you’re getting taller faster it’s hard to fill out your frame. I had a growth spurt pretty late in high school with took me to the 6 2 or 6 3 I’m at now. I finally got somewhat thick and then my body stretched again. brb walking awkwardly because your limbs grew tons in the past few months
DE medium stance low bar squat 195X2 for 15 sets, 15 second rest
DE conventional pulls 240X2 for 8 sets, 15 second rest
high bar close stance squat
245X11
245X1
245X3
strict conventional stance good mornings
185X15, 45 second rest
185X10
185X9
185X11
#3 pin suitcase pull
150X14 L 30 second rest
150X14 R
150X8 L
150X8 R
yesterday:
3 second pause wide grip bench press up to 175X5 and 180X3
neutral grip DB bench press
either 60’s or 65’sX9, 6, 4, 6
wide grip bent over row
185X7
185X9
185X6
185X4
wide grip dead hang pull ups
bwX9
bwX4
bwX6
bwX5
neutral grip DB tricep extension and hammer curl superset
35’sX15, 12
35’sX15, 10
35’sX15, 7
I haven’t been updating since I just got back from a vacation. Today’s high bar squatting was terrible, I really didn’t have anything left after my first set both physically and mentally. I however “got the sand out” and attacked the assistance/accessory work hard, and the DE work was good.
[quote]browndisaster wrote:
I can’t agree more bird; I did some dislocations with a band yesterday and my shoulders went from crap to 100% in minutes
DSSG I feel like your pressing strength will explode in the next few years. Especially if you’re getting taller faster it’s hard to fill out your frame. I had a growth spurt pretty late in high school with took me to the 6 2 or 6 3 I’m at now. I finally got somewhat thick and then my body stretched again. brb walking awkwardly because your limbs grew tons in the past few months[/quote]
I haven’t hit a huge growth spurt in awhile, so it is somewhat easier to fill out my frame. I might of gotten taller since the last time I got my height checked though.
@ Birdy:
Thanks, I’ll do that. My shoulders have been getting better, I must of accidentally pissed off my shoulders trying to do ultra wide grip dead hang pull ups (don’t even do it, it puts too much stress on your shoulders) . I forgot to post these replies since I was up late last night for training/dinner, and accidentally went to sleep before I got my last meal in (woke up pissed off, and ate it then went back to sleep).
Sprints
11X500
It all felt fast and smooth, the set up was great, and I accelerated well.
DE bench 140X3 for 12 sets alternating grips, 15 second rest
low incline bench press
165X13 easy probably had an ugly 14 , 1 minute rest
165X5 lost balance or something and felt like I was going to fall off
165X3 same
close grip strict bent over row with 3 second eccentric
180X12, 1 minute rest
180X12
180X8
180X7
fat bar chin up with dead hang and stretch at the bottom/lat emphasis
bwX6 1 minute rest
bwX6
bwX4
bwX3
kirk shrugs
165X16, 30 second rest
165X8
165X7
165X4
close grip overhead tricep extension and reverse curl super set
65X20, 20 30 second rest
65X20, 16
65X10, 9
medium stance low bar 3 second pause squat
45X5
115X5
135X5
165X5
205X5
225X5
255X3
275X3 smooth
285X3 easily had 1 more rep, 10 pound PR upper back tightness was superb
295X0 accidentally went deeper (and I was a dumbass to raise it by one hole)than intended and hit the safety bars of the rack
front squats
205X10, 1 minute rest
205X5
205X4
205X0 combination of me leaning forward slightly, and it slipping off my chest… It was dumped forward
bodybuilder style stiff legged deadlifts
195X12, 45 second rest
195X12
195X10
195X7
barbell glute bridges
225X20, 30 second rest
225X20
225X13
225X10
barbell rollout
305X15, 30 second rest
305X15
305X12
305X10
Alright training session. I should of tried 290 instead of 295, but got a bit greed from how easy 285 was. I also should of kept the safety bars (or whatever you call them) at the same setting, instead of keeping it close so I don’t have to worry about going too deep.
Next week is wide stance good mornings up to a max five, and snatch grip deadlifts as assistance work.
5X1200 feet sprints
These were rough. I think I might of blacked out and spewed lactic acid everywhere when I was finished.
Lol. I dont think you can spew lactic acid.
Good on you for pushing yourself that hard.
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ME 3 second pause floor press
45X5
95X5
115X5
135X5
155X5
175X3
185X3
190X3
200X3 easy, 5 pound PR
205X3 alpha as fuck
165X8
ultra wide grip bench with pec emphasis and 5 second eccentric
130X10, 1 minute rest
130X10
130X8
130X7
wide grip bent over row
185X13, 1 minute rest
185X8 with better emphasis on middle back and rear delts (elbows out more and different line of pull)
185X5
185X5
dead hang pull ups with lat emphasis
bwX15, 45 second rest
bwX6
bwX4
bwX4
flat bench rear delt raise, lateral raise, and standing over head press tri set
20’sX35/30 / 115X6 , 30 second rest
20’sX15 and five partials /15 115X4 last one push pressed
20’sX12 /10 115X3
close grip barbell PJR and curl super set
90X15, bunch of reps and partials, 30 second rest
90X6, 5
90X5, 8
Great training session, I got a nice big PR today on the ME lift of the day. The shoulder tri sets were nice, my shoulders felt great by the time I got to the over head press. I’ll be keeping it in for another few weeks and trying to get more quality reps wherever I can.
DE low bar wide stance squat 210X2 for 10 sets, 20 second rest 225X2 for two heavier sets
DE conventional pulls 255X2 for 8 sets, 20 second rest
ultra wide sumo deadlift
255X8 1 minute rest
255X4
255X3
255X2
double pause romanian deadlift
215X10, 45 second rest
215X5
215X5
215X3
one arm sumo deadlift
155X5 L
155X6 R
155X1 L
155X0 R
Wow, ultra wide sumo deadlifts are fucking hard. They murdered my glutes (max/med/min) and adductors. These will definitely be a staple on DE day (alternated with pause squat varieties and 1-1/4 squat varieties) until I don’t suck horribly at them.
DE bench alternating grips 125X3 for 12 sets, 15 second rest
ultra wide bench press with 5 second eccentric and pec emphasis
135X10 1 minute rest
135X10
135X10
135X10
strict snatch grip 90 degree bent over row with 3 second eccentric
165X9, 1 minute rest
165X5
165X4
165X3
dead hang strict chin up
bwX23, 45 second rest
bwX6
bwX5
bwX4
shrugs with 2 second hold
185X24 30 second rest
185X7
185X6
185X6
close grip roll back tricep extension and wide grip curl super set
90X14,10, 30 second rest
90X8, 6
90X6, 6
Weighed in at 152 pounds today. Raised calories from 4000 to 4100 today also.
ME deadlift day
#1 rack pull for mid shin, conv stance
95X5
135X5
185X5
225X5
255X5
275X5
285X5
300X5
310X5
320X4 barely missed this, I had it mid thigh then I suddenly started to try hitching (stopped myself) and my grip slipped very short of lockout
snatch grip deadlifts
275X4 grip fried from rack pull1 minute rest
275X2
275X0
clean grip rear lunge
95X12 per leg 45 second rest
95X12 per leg
95X10 per leg
95X10 per leg
singe leg Db romanian deadlift
70X15 per leg, 30 second rest
70X8 per leg,
70X10 per leg
shovel deadlifts
90X9 R 30 second rest
90X9 L
90X4 R
90X4 L
I feel as though I could of done a lot more snatch grip deadlifts if my grip wasn’t completely murdered. The single leg work was nice for training my legs without my back/grip being the limiting factor (however they obviously won’t be a massive part of my training, just secondary work on ME days).
500X10 sprints
Very sore and stiff today. The left section of my hip is also pissed off.