Incline grip:
Bench grip- strength
1-2 fingers width In From bench grip- chest development
Closegrip- mind fuck. J.k - triceps development
[quote]barbedwired wrote:
Incline grip:
Bench grip- strength
1-2 fingers width In From bench grip- chest development
Closegrip- mind fuck. J.k - triceps development[/quote]
Thanks for this…looks like it’s pinkies on the rings!
Cycle 1 week 1 day 5
Squat
Bar x a lot
(135x5)x2
(185x3)x2
200x5
235x5
265x10 PR…add belt…had excellent upper back tightness
295x5…good set I’m glad I didn’t put wraps on
325x5 add wraps…PR
paused squat
3x3 @ 225
SLDL off one plate
135x8
(185x8)x3
Pull-ups
5x10
-SS-
Decline crunch
5x15
Good session with 2 PR’s. Brother hit 295x10 after his football scrimmage last night.
At 6’1" I’d aim for higher than 220lbs. I’m 6’1 and played fullback at around 280. What position do you play?
[quote]Loftearmen wrote:
At 6’1" I’d aim for higher than 220lbs. I’m 6’1 and played fullback at around 280. What position do you play?[/quote]
Quarterback and safety
EDIT: and long snapper lol
Edit: playED
I guess what I should have asked is what position do you want to play at 220?
Triceps and arms in general are really starting to pop. Awesome work dude, ya look good
[quote]Loftearmen wrote:
I guess what I should have asked is what position do you want to play at 220?[/quote]
My playing days are over unfortunately
[quote]Spidey22 wrote:
Triceps and arms in general are really starting to pop. Awesome work dude, ya look good[/quote]
Thanks man…now my chest on the other hand 
Nice squat work dude. Imma couple cycles from somethin like this. …
[quote]chobbs wrote:
[quote]Loftearmen wrote:
I guess what I should have asked is what position do you want to play at 220?[/quote]
My playing days are over unfortunately [/quote]
I know that feeling. After college I had to pick up something new to compete in so I started kickboxing again and had 7 fights before I got tired of walking around all bruised up everyday and then I swapped to powerlifting and haven’t looked back. Do you have a competition in the near future?
[quote]barbedwired wrote:
Nice squat work dude. Imma couple cycles from somethin like this. …[/quote]
Your squat is flying up lately. I’m glad I quit messing around and got back on 5/3/1.
[quote]Loftearmen wrote:
[quote]chobbs wrote:
[quote]Loftearmen wrote:
I guess what I should have asked is what position do you want to play at 220?[/quote]
My playing days are over unfortunately [/quote]
I know that feeling. After college I had to pick up something new to compete in so I started kickboxing again and had 7 fights before I got tired of walking around all bruised up everyday and then I swapped to powerlifting and haven’t looked back. Do you have a competition in the near future?[/quote]
I looked on powerlifting watch. com for a meet near me but there’s only a couple around.
[quote]chobbs wrote:
[quote]Loftearmen wrote:
[quote]chobbs wrote:
[quote]Loftearmen wrote:
I guess what I should have asked is what position do you want to play at 220?[/quote]
My playing days are over unfortunately [/quote]
I know that feeling. After college I had to pick up something new to compete in so I started kickboxing again and had 7 fights before I got tired of walking around all bruised up everyday and then I swapped to powerlifting and haven’t looked back. Do you have a competition in the near future?[/quote]
I looked on powerlifting watch. com for a meet near me but there’s only a couple around. [/quote]
“A couple” is plenty! You’ll only be able to do 3-4 a year tops anyway.
This seems pretty obvious but it’s harder to do than it sounds. I gotta quit weekend binging with my friends. It takes me till Thursday or Friday to completely get rid of the bloat so it ends up mind fucking me into not upping my macros. Didn’t binge at all this weekend and even tracked almost all of my alcohol and was just 196 night weight. Will see how things go this week and will hopefully bump macros to 210P 375C 65F
Cycle 1 week 2 day 1
Bench
Bar x a lot
95x8
135x5
155x3
175x3 paused
200x3 paused
225x11 add wraps…where the hell did this come from…all time PR is 13 but I was fat and popping dbol like they were skittles but that’s a story for another time
250x3…pr triple
275x2…fuck wanted 3 still a PR
Floor press…2 min
Bar x a lot
135x8
(205x5)x3
Low incline DB press…2 min
60x15,13
Dip…1 min
3x15
Lateral raise
3x10
-SS-
Pec dec
3x12
1 min
DB overhead extension
3x10
-SS-
Lateral raise
3x20
1 min
Weighed 194 morning weight
275x2 sorry for the poor quality
Cycle 1 week 2 day 2
Deadlift
(135x5)x2…1 set sumo 1 conventional
(185x3)x2…same
225x1
240x3
270x3
305x10 add belt…form was off but whatever
335x3
High bar squat…beltless and paused
Bar x a lot
135x8
185x6
(225x3)x2
Sldl off a plate
(135x8)x4
Wanted to hit something heavier but Saturday is the main focus right now
Meadows shrug
Did one set with 50 lb dumbbells but didn’t work out well
(135x20)x3
Give these a try if your traps are tiny like mine. PC and John meadows say it doesn’t matter the weight but rather the force and intensity of the contraction
Rollouts
4 sets of 5
Did some sets on a decline bench from my feet…tried doing one from my feet without the bench and almost ate shit
I was in my high school weight room today and thought…imagine the gains that could be made with high school kids and 48 cycles of 5/3/1
[quote]chobbs wrote:
all time PR is 13 but I was fat and popping dbol like they were skittles but that’s a story for another time
[/quote]
WUT?
And those Meadows Shrugs, the way PC does them with the BB under his legs sitting… every douche at school would do shrugs like that. No idea. Like load 495, set it on plates, use a 2 inch ROM. Turned me off to doing them lol
[quote]Spidey22 wrote:
[quote]chobbs wrote:
all time PR is 13 but I was fat and popping dbol like they were skittles but that’s a story for another time
[/quote]
WUT?
And those Meadows Shrugs, the way PC does them with the BB under his legs sitting… every douche at school would do shrugs like that. No idea. Like load 495, set it on plates, use a 2 inch ROM. Turned me off to doing them lol[/quote]
Ya he does them with a cambered bar but eye’m poor so regular barbell works. I never got too strong on shrugs but never got large traps either so I figured it was worth a shot and so far it’s went well.