475x5 is no joke dude.
You can post pics of your legs everyday if you prefer
…absolutely delish-
I mean, good work on those squats. Carry on.
Took a much needed day off. Slept. It was awesome.
^Sigma Chi till I die, and then some.
Week 3 Bench Press
Had to abbreviate the training after the main lift, had a long day and couldnt make it to the gym till later.
Warm ups
Bench Press
bar x some
135 x some
225 x 5
275 x 5
310 x 3
350 x 3 (had to grind it out, my bench has been strugglin lately)
3 Board Press
315 x 5
345 x 5
365 x 3
385 x 2
405 x 2
Face Pulls
3 x 10-15
Chin Ups
3 x 5-7
Ill do some more direct lat work tomorrow.
Why oh why can’t frat boys in my area be as cool as you…
lookin jacked there sir!
^reaction to reading civil procedure
Did my lat work, some arms, and then cardio.
warmups
Chin Ups
4 x 5-8
Standing BB Curl
135 x 3 x 6
145 x 6
155 x 5
Hammer Strength Plate Loaded Curls
6 x 8-10
Supinated Grip Pulldown
3 x 8-12
Wide Grip Lat Pulldown
3 x 10-12
Treadmill
[quote]MissPlucky wrote:
Why oh why can’t frat boys in my area be as cool as you…
lookin jacked there sir![/quote]
Why thank you MissPlucky
Not everyone can be an Arkansas Sig
^sacrilegious? you bet. psyched up to lift? absolutely.
Week 3 Deadlift
SUMO STYLE
Warm Ups
Deadlift
135 x some
225 x 5
315 x 3
365 x 5
415 x 3
470 x 3
After this just did “fun” stuff cause I had to hurry outta there.
Seated Plate Loaded Shrugs
4tp x 3 x 10-12
6tp x 3 x 8
Standing Plate Loaded Shrugs
8tp x 2 x 8-10
Seated Abs /ss/ Back Extension
5 x 12-15 each
Hanging for Grip
some x some
^another halloween picture. The guy in the glasses went as one of our professors. Needless to say, he pulled it off perfectly.
Fun fun cardio!
Pushups /ss/ Band pull aparts
3 x eh somethin or another
Jog/speed walk the stairs (the 7 flights in my apartment building) x 4
Repeat Pushups /ss/ Band pull aparts
Fun.
^truth
Deload Week MP
Warm ups
Military Press
115 x 5
135 x 5
155 x 5
BW Dips
5 x 10
Pullups (various grips/widths/variations)
5 x 8-10
Hammer Strength Incline Press
4tp x 2 x 15-20
4tp + 2 quarters x 2 x 12-15
6tp x 11
8tp x 8
35lb plate lateral raises
3 x 8
Close Grip Lat Pulldown
6 x 7-15
Tricep Pushdown /ss/ Widest Grip Pulldown
3 x 8-15 each
^hurts, the truth
Week Something or Another of Coan Squat
To hell with deload weeks, stress, and sickness! Its time to squat.
Warm Ups
Squat
bar x some
135 x 5
225 x 5
315 x 3
405 x 2
500 x 2 x 3
Close Stance Leg Press
12tp x 16
14tp x 12
16tp x 11
Single Leg Curl w/pause
3 x 6-10
Plate Pull-through /ss/ Ab Roller
3 x 5-12
^very, very serious in fact.
Deload Bench
Warm ups
Bench
165 x 5
205 x 5
245 x 5
Reverse Grip Bench
135 x 15
185 x 12
225 x 10
275 x 6
315 x 3
Meadow Rows
2tp x 12
3tp x 8
4tp x 5
HS High Row
6tp x 2 x 15
8tp x 8
HS Chest Press
6tp x 15
8tp x 11
10tp x 6
Skull Crushers
70lbs x 15
80lbs x 12
90lbs x 10
Widest Grip Pulldown
3 x 8-14
^in the suit, straps down. Had some fun, had some miserable times. More to come.
Deload Week 4 Deadlift + some heavy singles in the suit.
So I have a Metal V Type Squatter that I have used for squatting, but not for pulling. I tried it out. Mixed success.
Warm Ups
Deadlift
135 x some x some
225 x 5
275 x 5
315 x 5
Put on the suit, shoulder straps down
405 x 2 x 1 (easy, just workin on getting all the way down to the bar)
455 x 1
500 x 1
shoulder straps on
550 x 1
^came up easy, was very proud of it…till as I was taking the weight back down, the heel on my old old chucks tore, causing me to lose my balance a bit, so I dropped the weight, not realized that when the heel tore my foot slid to the right…and 550lbs fell on the outer 3 toes of my right foot. The middle one is broken for sure, I am still waiting on the the swelling on the other 2 to go down so I can tell. Awesome. This has gotta get better by monday.
HS Seated Shrugs
4tp x 3 x 10-15
6tp x 3 x 8-10
HS Biceps
6 x 5-12
Seated Abs /ss/ Back Extension
4 x 12-15
You need to go and see a doc about those toes. If they are simply broken then you can tape them but if they are broken further into the foot, that can get rough pretty quick with all those little bones.
Damn Dixie! Sucks ass about your foot, hope that shit heals up fast.
Man that sucks. Hope your toes heel up. You plan on doing any meets anytime? If you’re going to any in the Southeast I’ll join you and we’ll represent the “Frat Boy” lifestyle well.
Sorry to hear about it man. Heal up as best you can, and like others said, get that foot looked at ASAP by somebody that knows their shit.
Thanks everybody.
DB Head and DoW, I am headin home to Arkansas today and will talk to my dad (a doctor) and some of his friends to get it checked out. This mornin the swellin has gone down, they are just black and red but no pain other than the toes, none in the foot itself.
LM, none are planned right now, but I will look into meets this spring and we can meet up and show them how real Fraternity men lift.
Just skimmed through the log. You’ve made some killer progress. If your toes are broken, there’s really not much that can be done other than paying a doctors visit fee and x-ray fee for them to tell you your toes are broken. Hope you heal up quick man. Also, what happened to your boy TBA?
[quote]WhiteFlash wrote:
Just skimmed through the log. You’ve made some killer progress. If your toes are broken, there’s really not much that can be done other than paying a doctors visit fee and x-ray fee for them to tell you your toes are broken. Hope you heal up quick man. Also, what happened to your boy TBA?[/quote]
Thanks bud.
I’m just tape/advil/ice till they are better.
I am down in Jackson MS in Law School now, TBA is still at Fayetteville, he is just extremely lax at updating online and has had a lot of trouble with a particularly bad sinus infection. He keeps me posted on his lifting, but has been out of commission for a while now.