Hey Dixie, so that what your first plate up there ^^ looked like, what’d the 8th one look like?
Damn fine lifting going on here!
How you liking 5/3/1?
[quote]inkaddict wrote:
Hey Dixie, so that what your first plate up there ^^ looked like, what’d the 8th one look like?
Damn fine lifting going on here!
How you liking 5/3/1?
[/quote]
Pretty much the same my friend.
Thanks bud.
I really like it, I have run it before, right now I am just borrowing the setup for deadlifts. My bench progress has taken off with the split right now, same with squatting, so for now I am not making a full change.
For bench and squat huh?
*runs off to check DF’s squat/bench split…
[quote]inkaddict wrote:
For bench and squat huh?
*runs off to check DF’s squat/bench split…[/quote]
*hint - ME Bench movement, with heavy chest shoulders tris - Monday
- Speed Bench, with pump/burn chest shoulders tris - Thursday
- Ed Coan squat routine - Tuesdays
Heavy Bench, chest, shoulders and tris
Got in the gym late, but had the free weights mostly to myself.
Warm ups
Floor Press with (slight) pause
135 x some x some
225 x 3
275 x 3
315 x 3
335 x 2
355 x 1
375 x 1 (<-pr)
385 x 1 (<-pr-pictured…I promise, there is a 35 on there)
Incline BB Press
225 x 3 x 5
250 x 5
275 x 3
HS Shoulder Press with epic band jack (see photo below)
2tp x some
added bands
4tp x 2 x 10-12
4tp +25ps x 8
6tp x 4
Plate Raise w/45
2 x 12
JM Press in Smith Machine
135 x 20
185 x 13
225 x 8
275 x 3
Standing Cable Fly /ss/ Pressdowns
4 x 12-15 each
epic jack
Thanks for the hints 
Nice job on the PRs bro. It’s also cool how you just rig up some bands to get more out of something.
^Ed Coan, 975 single ply straps down.
Week 2 of said monsters squat routine. Long day of class, but was feelin good in here, got focused, smoked em today.
Warm ups
Squats
135 x some x some
225 x 2 x 5
315 x 5
355 x 2 x 10 (+2 for teh lulz)
Leg Press Close Stance with pause
4tp x 20
6tp x 20
8tp x 15
10tp x 12
12tp x 10
14tp x 8
Lying Leg Curls
4 x 8-12
^need more motivation?
Light ish Back Biceps/Traps somewhat. Had to make it a quick session, kept the rest times short, squeezed hard at contraction on the cable movements.
Warm ups
Pullups
4 x 5
Bent Over DB Row
110 x 2 x 10-12
120 x 2 x 9-10
130 x 2 x 6-8
Face Pulls (3 from up high, 3 from low)
6 x 8-15
Widest Grip Seated Cable Row
3 x 12-15
Close Grip Lat Pulldown
3 x 10-12
Cable Curls
some x some
Widest Grip Lat Pulldown
2 x 20
^me benching during my glory days brah, Prof. X is spotting me
Speed Bench, pump/burn chest shoulders tris
Usually today is cardio, moved the sessions forward because I will be gone on saturday. Played around with rep schemes and volume after speed bench today for teh lulz.
Warm ups
Speed Bench
225 x 8 x 3 (+5 for mediocre lulz)
HS Flat Press (wide, palms forward grip)
4tp x some
6tp x 15
8tp x 10
10tp x 5 (partial reps, full burn)
HS Incline (close, palms in grip)
4tp x 15
6tp x 12
8tp x 8
DB Pullover /ss/ DB Fly
70lbs and 45 lbs x 2 x 8-12 (each)
HS Shoulder Press
4tp x 15
4tp +25ps x 13
6tp x 8 ( + a couple partials)
Lateral Raise (one arm at a time)
2 x 12
DB Lying Extensions
35lbs x 20
45lbs x 14
50lbs x 9ish
60lbs x 7
Reverse Grip Bench
135 x 15
185 x 12
1 Set Pressdown (for teh lulz and victory!..as many as possible)
1 x 27
Standing Cable Fly
4 x 10-15
1x37! Nice bruh!
How’s the reverse grip bench work for you? Do you find it hits anything differently?
[quote]inkaddict wrote:
1x37! Nice bruh!
How’s the reverse grip bench work for you? Do you find it hits anything differently?[/quote]
37? haha that was a typo, supposed to be 27. Fixed now.
I like it. I have gone heavy on it before (maxed it at 335) but I like it best for hitting triceps, especially once they have already been fatigued (like today).
[quote]DixiesFinest wrote:
[quote]inkaddict wrote:
1x37! Nice bruh!
How’s the reverse grip bench work for you? Do you find it hits anything differently?[/quote]
37? haha that was a typo, supposed to be 27. Fixed now.
I like it. I have gone heavy on it before (maxed it at 335) but I like it best for hitting triceps, especially once they have already been fatigued (like today).[/quote]
Sounds good, I think I’ll steal that from you (too).
Keep smashing it dude!
^if only
Deadlift and some stuff
Week 2 of 5/3/1
Warm Ups
Deadlift
135 x some
225 x some
315 x some
335 x 3
385 x 3
435 x 5
Rack Pull below knee
365 x 3
405 x 3
455 x 4
Single Leg Extensions
4 x 10
Chin Ups
4 x some
Nice deads man. When you do chins, do you do them weighted ever? Palms out/in? Or just whatever feels good at the time?
[quote]inkaddict wrote:
Nice deads man. When you do chins, do you do them weighted ever? Palms out/in? Or just whatever feels good at the time?[/quote]
I did them weighted at my old gym, I dont have a belt to hook weights to me here. I just do whatever feels at the moment, lately I havnt done wide grip cause it hurts my left shoulder, so I have been doing supinated grip
^look at that! I feel like a real powerlifter with an arch that powerful/gut that pushed out
Max Bench Movement, heavy chest shoulders and triceps
Got some Elite FTS bands and used em today for Reverse Band Bench Press. After putting weight on and measuring, it took about 170lbs to get it to come all the way to rest on my chest. Ill be honest, it was fun doing this, and it made me work hard for every rep. My chest, shoulders, tris and lats were all fried after doing this.
Reverse Band Bench Press
315 x some
365 x some
405 x 5
455 x 5
475 x 3
500 x 2
515 x 2
535 x 1
550 x 1 (pictured)
Floor Press with pause
225 x 5
225 x 5
225 x 5
275 x 5
275 x 4
Standing Military Press, strict form
135 x 2 x 5-6
155 x 5
175 x 3
(stopped here, shoulders were shot)
Plate Raise
2 x 12
3 Board Press
315 x 3 x 3-5
Cable Fly /ss/ Pressdown
4 x 12-15 on both
[quote]DixiesFinest kicked much ass.
[/quote]
Very nice work on that Rev bench dude. Were they the black or grey bands?
[quote]DoveofWar08 wrote:
[quote]DixiesFinest kicked much ass.
[/quote]
Very nice work on that Rev bench dude. Were they the black or grey bands?[/quote]
They were black, EFS Strong bands. It was fun using em.
Thanks bud, youre continuing to kick ass in your recent vids.
Rev band work is a lot of fun.