Week 18 day 2
Front skwats…2 minutes…forgot my shoes so this was done in vans lol
Bar x a lot
(95x8)x2
135x5
155x4
185x3
205x2
225x1
185x 11 PR belted
rest 60
185x6 belted
Does anyone remember when I front squatted 295 but struggled with 335 squat…I want a 365 squat bad in 2 weeks from this Saturday.
High bar squats…2 min
185x8
185x8
205x8 belted
These are good for me
RDL…2 min
135x8…form assessment actually wanna hit hamstrings and not lower back
135x8
135x8
1 leg squats…2 min…held db’s
30’s x 8
20’s x 8
20’s x 8
Screw these
[quote]bdocksaints75 wrote:
Those are good #'s on front squats. Are you doing a meet in a couple weeks?[/quote]
No sir just coming to the end of a 6 week squat program so I’m gonna max and use that max on Evolv’s program.
[quote]chobbs wrote:
185x 11 PR belted
[/quote]
dude nice[/quote]
Thanks I want 315 by 2015[/quote]
You know the whole build type that benches well? That has left me * w. Zero front rack ability. 185x1 is where I sit… lol…
[/quote]
Try it with clean grip…I’m not worth a damn with the arms crossed form
[quote]chobbs wrote:
Shrugs…2 min
225x20 left under
225x20 right under
315x20 left under
315x20 right under [/quote]
Why no straps?[/quote]
Good question lol I should buy a new pair
[quote]chobbs wrote:
185x 11 PR belted
[/quote]
dude nice[/quote]
Thanks I want 315 by 2015[/quote]
You know the whole build type that benches well? That has left me * w. Zero front rack ability. 185x1 is where I sit… lol…
[/quote]
Try it with clean grip…I’m not worth a damn with the arms crossed form [/quote]
No front rack= none . No grip works lol. Some…some of this may be having no catches. .which hindered me on reg squats initially too. Hard to tinker in possible bad situations… smh
Week 18 day 4
Close grip…half thumbs length from smooth…2 min
Bar x 20, 20, 20
(95x8) x 2
135x5 paused
165x4 paused
195x3 paused
225x2 paused
255x1 paused
195x 10 PR with wraps…easy…15 is goin down within 3 weeks
Rest 60
195x5
Slanger bench
255x1 paused
275x1 paused
295x1 paused…most I’ve ever had in my hands, wasn’t pretty but still got it
275x2 paused
100 rep curls with ez bar
40 lb x 50, 50…I’m a pussy
DB curls
5x10 with 30, 30, 25, 25,25
-SS-
Overhead extension
5x10 with 60,60,60, 60, 60
60 second rest
Rolling ez bar extension
4x10 with 65
-SS-
Preacher curl
4x10 with 25
Pushdown
3x10…big drop set on the last set
-SS-
Hammer curl
3x10 with 30
Week 19 day 1
Incline…2 min…thumbs length from smooth
Bar x 20, 20, 10
(95x8x2
135x5 paused
150x4 paused
165x3 paused
180x2 paused
205x1 paused
175x11 with wraps
Rest 60
175x4
This exercise is pissing me off…not bad reps for my shoulder being 60%…I’m changing it to once I hit 10 reps I’m bumpin up the weight
DB bench…2 min
80x10
80x10
80x10
80x8
80x6
Seated barbell overhead…2 min…didn’t wanna do behind the neck cause my shoulders were sketchy…man I’m just full of excuses today aren’t i
95x8
115x8
135x7
Seated DB press…2 min
50x10
50x10
50x10
50x10
50x10
Kickbacks
3x12
Wtf has the world come too
You guys use your imagination with how I hurt my shoulder. I’ll give you these words…
