[quote]chobbs wrote:
I went full bulimic and went 3 fingers deep. [/quote]
lol, quote of the day.
Week 11 Day 1
Various med ball throws
Bench…2 min
barx20, 135x5, 155x4, 175x3, 195x2, 215x1
225x1, 235x1, 255x1…This was stupid, I have to remember what got me to that strong 260 rep in the first place, auto regulation, not pre planning out in my head what I was gonna hit
3x5 @ 215…2 minutes rest started here
3x5 @ 190 last set sets were a bit close grip
150x20 with wraps…pinkies on rings, consistently improving
DB incline on 30 degree incline…2 min
50x30…should of locked out everything
50x12…exaggerated lockout
50x10 exaggerated locket
Dips…1 min…exaggerated lockout
10, 10, 9, 5, 5
Close grip Decline BB
135x15, 15, 12
3 rounds of
Overhead KB carry 20 kg
Med ball chest pass x 15
Deficit pushup x fail
Rotational med ball throw x 10 each side
Box jumps
3x3
Starting to notice lagging lockout strength and right tricep strength. Might need to take an ego hit and exaggerate every lockout even on rep work.
Feel like I have only lost a few inches on my vertical since gaining 50 pounds in 2 years. Definitely not as easy as it used to be to dunk though…
[quote]Ass Banana wrote:
Feel like I have only lost a few inches on my vertical since gaining 50 pounds in 2 years. Definitely not as easy as it used to be to dunk though…[/quote]
I’ve dunked one time in my whole life and the very next time I tried to bring it back a little farther and got rim stuffed sooo bad…landed on my ass…right in front all of the other team’s cheerleaders.
[quote]chobbs wrote:
[quote]Ass Banana wrote:
Feel like I have only lost a few inches on my vertical since gaining 50 pounds in 2 years. Definitely not as easy as it used to be to dunk though…[/quote]
I’ve dunked one time in my whole life and the very next time I tried to bring it back a little farther and got rim stuffed sooo bad…landed on my ass…right in front all of the other team’s cheerleaders.[/quote]
I missed like 5 dunks senior year, I am no stranger to being laughed at in front of hundreds of people. Only made 2…
[quote]Ass Banana wrote:
[quote]chobbs wrote:
[quote]Ass Banana wrote:
Feel like I have only lost a few inches on my vertical since gaining 50 pounds in 2 years. Definitely not as easy as it used to be to dunk though…[/quote]
I’ve dunked one time in my whole life and the very next time I tried to bring it back a little farther and got rim stuffed sooo bad…landed on my ass…right in front all of the other team’s cheerleaders.[/quote]
I missed like 5 dunks senior year, I am no stranger to being laughed at in front of hundreds of people. Only made 2…[/quote]
In Indiana your "hundreds’ is our thousands lol
[quote]chobbs wrote:
[quote]Ass Banana wrote:
[quote]chobbs wrote:
[quote]Ass Banana wrote:
Feel like I have only lost a few inches on my vertical since gaining 50 pounds in 2 years. Definitely not as easy as it used to be to dunk though…[/quote]
I’ve dunked one time in my whole life and the very next time I tried to bring it back a little farther and got rim stuffed sooo bad…landed on my ass…right in front all of the other team’s cheerleaders.[/quote]
I missed like 5 dunks senior year, I am no stranger to being laughed at in front of hundreds of people. Only made 2…[/quote]
In Indiana your "hundreds’ is our thousands lol[/quote]
Well, if your team isnt that good either its only hundreds.
Finals week, pretty stressed out and my hips still feel shot from Sunday so I’m gonna do my normal day 3 today and hopefully hit legs Thursday night. I saw a picture today on Instagram that Tnation posted and it went something like “Don’t spend too much time listening to someone talking about something they haven’t done.”…then I asked myself why do they let/publish on their site Bret Conteras write strength articles?
Right. But since its published…its legit* .
[quote]barbedwired wrote:
Right. But since its published…its legit* . [/quote]
He’s stronger than me but still…
Week 11 Day 2 (usual 3)
Overhead backwards med ball toss
3x5
BB row 2 min
barxalot
95x10
(135x8)x4
Shrugs 2 min
225x20 right hand under
225x20 left hand under
225x20 right hand under
225x20 left hand under
275x20 with straps
Fat gripz pull ups 1 min
8,8,7,7,6,6
Switched to 30 sec rest and neutral grip 5,5,4,4
Wide grip no grips 3,3,2,2,1,1
V grip cable rows 1 min
4x10
T bar thingy
3x8
Db curls
3x10 with 30
-SS-
Toes to bar
3xfail
Reverse bb curl
3x15
3 rounds of
Suitcase Kb carry 32 kg
trx row x 12
box jump x 5
1 min rest
Weighed 189.6 this morning, the cut is coming to an end either at 185 or in 3 weeks whichever comes first. I need alot of help with the reverse dieting process. Long term goal is to eat 100-200 above maintenance for while and stay in the low to mid 190’s. I don’t know if it’s stress from school or what but my upper back, traps, and sternum feel tense, tight, and feel like I’m dragging around a truck all day. Oh well sumer is almost here…have a good day shitheads.
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.
[quote]chobbs wrote:
Weighed 189.6 this morning, the cut is coming to an end either at 185 or in 3 weeks whichever comes first. I need alot of help with the reverse dieting process. Long term goal is to eat 100-200 above maintenance for while and stay in the low to mid 190’s. I don’t know if it’s stress from school or what but my upper back, traps, and sternum feel tense, tight, and feel like I’m dragging around a truck all day. Oh well sumer is almost here…have a good day shitheads. [/quote]
I’m sure your heard of elliot hulse, he has a video where he talks about bio-energy or something like that I believe it is called.
That might help with feeling a little better.
Or if all that is complicated and do like me; get a foam roller get on the ground do some thoracic extensions, while opening up your chest breath as deep as you can into your stomach. Should help, I hope.
Stay strong brother
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime!
Weekly update: only lifted on Monday and Tuesday. I was really stressed out and pressed for time and honestly I think this is the first time I’ve ever let life get in the way of getting to the gym. Honestly I used to always judge those people lol but hey stuff comes up. I’ll hit it hard again Monday.
Hey, Chobbs. It is me. 
How goes banging skanks, and your lifts?
[quote]DliftSprStrnGuy wrote:
Hey, Chobbs. It is me. How goes banging skanks, and your lifts?[/quote]
Im currently wifed up so banging skanks isn’t going so well right now lol but lifting has been so so lately, thanks.
Edit: Summer motto is still “Let’s get shredded and break girl’s hearts”
Thinking of adding another back day into my routine but I don’t know if I can fit it in and still have sufficient intensity…I’m thinking
Monday-usual day 1 (bench,incline, dips)
Tuesday- usual day 2 (bb row, shrugs, pullup, bis)
Thursday- usual day 3 (floor press/CGBP/SS bench/overhead, rear delts, upright rows, tris)
Friday- new back day (weighted pullups, DB row, some type of another row that’s easy on my lower back)
EITHER GO THURSDAY/FRIDAY ORRR WEDNESDAY/THURSDAY TO HAVE AN EXTRA DAY OF REST FOR LEGS…drop opinions below
Saturday- usual legs (squats and deads)
I want this new split since I’m moving home for the summer and all my buddies squat on Saturday mornings. It’s basically push, pull, push, pull, legs. Anyone think this is too much? My recovery will be greatly improved since I’ll be home (little drinking, lots of sleep). I’d love to hear everyone’s opinions.
I think maybe it’ll initially take some time to adjust. But if you’re doing PC’s stuff it means you’re using loads you can dominate most likely. As long as you’re using good form, not going to failure every set, and using reasonable working percentages/loads you can recover from a lot.
Personally I’ve been alternating Benching and Squats + DL every other day for a while now, and just not being retarded and trying to force PR’s has been great, I’m recovering fine. I just would personally make that Back day mostly pump/contraction stuff. like
Weighted Chins: 5x5 or 3x8 whatever
DB Rows, both at the same time, focusing on good form (save heavy shit for the BB Rows earlier in the week: 4x10-12
Straight Arm Pulldowns: 3x15
Cable Rows: 3x15
Rear Delts maybe
Maybe some bicep work at the end
Personally I feel back can take a lot of volume once you get use to it. And plus if you have 2 back days, keep that first one heavy and this one light. Make lighter weights feel heavy, do some controlled negatives, holds at peak contraction, shit like that.
Chobbs, This is what worked for me- the general idea is to focus on upper back and lats on separate workouts. I’ve been able to do up to 3 days of upper back, but no more than 1 lat focused workout a week without shoulder/bicep issues… I think CT commented on that once upon a time…
Workout A)
Heavy Row (T Bar, Yates or similar) 5 x 5 Pull more towards the lower chest /upper abdomen
Hang Power Clean or High Pull (closer than snatch grip) 5 x 3
Elbow Out Rowing Variety i.e. Kroc Row, CS Row to upper chest, Meadows Row with tweak etc… 4 x 10
Face Pulls with hold 4 x 12
Y’s on incline Bench with hold 4 x 12
Workout B)
Kayak Rows or Straight Arm Pulldowns 4 x 12
Hang Power Snatch - focus on tight lats at start of movement 5 x 3
Lat Pull Downs - pull with pinky and tuck elbows at bottom 4 x 8
Reverse Grip Pull Downs to upper abdomen with hold: 4 x 12
Stretchers 4 x 15 focusing on stretch