Shoulders and back
Military press seated
135x5
185x5
225x5
275x5
225x12
Rear felt flys
30x20
40x15
50 10x10
Lateral raises
30x10
40x10
60x10
80x8
Lateral raise machine
80x10
50 5x10
Trap bar deadlifts
Worked up to 605x1 was very easy would of done more but didn’t want plates falling off lol
Pullups bw
50 total
Barbel rows like in the new Meadows article
135x10
225 5x10
Chest supported rows not the horizontal one
1px10
2px10
3px10
Hs pull down
2pps 5x8
Awesome as usual. 80s on lateral raises is no joke. Great work on the bench as ever… going to be a big standout lift for sure at this rate.
[quote]jake_j_m wrote:
Awesome as usual. 80s on lateral raises is no joke. Great work on the bench as ever… going to be a big standout lift for sure at this rate.[/quote]
thanks man, im mostly just happy to be squatting again even if its not the most comfortable thing atm, my legs are back to their normal size after just a couple workouts, last saturday i got 405x15 and 315x20 after it hurt but was awesome
God 80s on laterals you should vid i want to see your form. No matter what thats crazy weight. Of course you have to do trap bar deads the day i do heels elevated trap bar deads and do a bit more than 150lbs more. I hate you in a good way. Great PRs. Trap bar deads are great sub for squats if its uncomfortable. Synergy was doing just trap bar deads for 4 months (no squating at all) then came back to them to check strength and hit a life time PR. SO there is a ton of carry over
[quote]ryanbCXG wrote:
God 80s on laterals you should vid i want to see your form. No matter what thats crazy weight. Of course you have to do trap bar deads the day i do heels elevated trap bar deads and do a bit more than 150lbs more. I hate you in a good way. Great PRs. Trap bar deads are great sub for squats if its uncomfortable. Synergy was doing just trap bar deads for 4 months (no squating at all) then came back to them to check strength and hit a life time PR. SO there is a ton of carry over[/quote]
yeah theyre not bad, if i could fit another 100lbs on the bar i could get it no problem lol wish it was bigger
the way i do laterals is i bring the shoulder to about 90 degrees not the entire arm so the stress is only on the shoulder
[quote]Blackaggar wrote:
thanks man, im mostly just happy to be squatting again even if its not the most comfortable thing atm, my legs are back to their normal size after just a couple workouts, last saturday i got 405x15 and 315x20 after it hurt but was awesome[/quote]
I want to hit 315 x 20 in the foreseeable future… maybe then I’ll be close to 405 for a single…
[quote]Blackaggar wrote:
[quote]ryanbCXG wrote:
God 80s on laterals you should vid i want to see your form. No matter what thats crazy weight. Of course you have to do trap bar deads the day i do heels elevated trap bar deads and do a bit more than 150lbs more. I hate you in a good way. Great PRs. Trap bar deads are great sub for squats if its uncomfortable. Synergy was doing just trap bar deads for 4 months (no squating at all) then came back to them to check strength and hit a life time PR. SO there is a ton of carry over[/quote]
yeah theyre not bad, if i could fit another 100lbs on the bar i could get it no problem lol wish it was bigger
the way i do laterals is i bring the shoulder to about 90 degrees not the entire arm so the stress is only on the shoulder[/quote]
is your elbow lower than your shoulder at the top?
[quote]fr0IVIan wrote:
[quote]Blackaggar wrote:
[quote]ryanbCXG wrote:
God 80s on laterals you should vid i want to see your form. No matter what thats crazy weight. Of course you have to do trap bar deads the day i do heels elevated trap bar deads and do a bit more than 150lbs more. I hate you in a good way. Great PRs. Trap bar deads are great sub for squats if its uncomfortable. Synergy was doing just trap bar deads for 4 months (no squating at all) then came back to them to check strength and hit a life time PR. SO there is a ton of carry over[/quote]
yeah theyre not bad, if i could fit another 100lbs on the bar i could get it no problem lol wish it was bigger
the way i do laterals is i bring the shoulder to about 90 degrees not the entire arm so the stress is only on the shoulder[/quote]
is your elbow lower than your shoulder at the top?
[/quote]
I’m not sure exactly what you mean but I’ll try and get a video ASAP best way I can describe is slight bend in the arm not much though and I stop raising up the dumbbells when my shoulders are at 90
Jake if you can get 315x20 then you should be able to get quite a bit more then 405 for a single unless your verrry slow twitch dominant
I have been counting macros lately ecause I miss it lol, I deffinitely will be using doughnuts on my high carb day on Saturday Boston creams are amazing 8g fat 55g carb and 5g protein each, not bad at all
Cant wait to hear some of your macro breakdowns. I actually dont mind estimating macros/cals i like it. But i always like to know as many variables as i can. I like numbers.
Anyways more vids would be great. Always fun to watch someone dominate some big weights.
[quote]ryanbCXG wrote:
Cant wait to hear some of your macro breakdowns. I actually dont mind estimating macros/cals i like it. But i always like to know as many variables as i can. I like numbers.
Anyways more vids would be great. Always fun to watch someone dominate some big weights.[/quote]
Im going to pic a specific one and go from there, vids are difficult because i currently dont train at the same time as my friend that usually takes them and i dont like asking randoms lol
[quote]Blackaggar wrote:
Im going to pic a specific one and go from there, vids are difficult because i currently dont train at the same time as my friend that usually takes them and i dont like asking randoms lol[/quote]
ye man especially when randoms reply “i dont really want to do that” to your request for your first 485 deadlift. frickin’ dbags up in this
[quote]jake_j_m wrote:
[quote]Blackaggar wrote:
Im going to pic a specific one and go from there, vids are difficult because i currently dont train at the same time as my friend that usually takes them and i dont like asking randoms lol[/quote]
ye man especially when randoms reply “i dont really want to do that” to your request for your first 485 deadlift. frickin’ dbags up in this[/quote]
haha nah i never get refused id just feel a tad narssisitic if i asked someone to video me that i didnt know
my starting macros are going to be 300g protein and 600g carbs, one day a week i wont count and just eat as much as i can, fat wont be counted so my overall calorie intake will vary. im not going to eat as much fat as currently but itl be in the ballpark of 100-150g somedays less. even though i wasnt gaining weight at 6000 calories, ive realised gaining weight is moreso a useless endeavor at this stage of the game and i only want actual muscular size and the best way to get that is by following specific numbers most of the time and adding or removing from there, ill still write down the meals i eat from time to time. I was actually going to drop down a bit but after only a few days of cutting back im happy with my condition. right now the plan is to do an 8 week diet starting in september before the wedding if i have to but other then that im still on track unless something unforseeable comes up
Arms
Rope press downs
Warmups then
120 5x10
Close Grip bench
135x10
185x5
225x5
275x5
315x1
340x7
Seated French press
95x20
135x15
185x6
135x13
Cross body curls
25x10
40x10
70x10
100x10
Barbel strict curls
45x20
75x12
95x10
115x8
45x60
Incline machine curl
90x10
120x10
165x10
200x10
250x10
Solid
[quote]spar4tee wrote:
Solid[/quote]
Thanks bro still working on finding my ultimate setup of tricep exercises though lol
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
Solid[/quote]
Thanks bro still working on finding my ultimate setup of tricep exercises though lol[/quote]
Always working on that ultimate setup of exercises- that constant battle between big movements/linear progression and movements done super strict/tweeked traditional movements… I reckon it’s an exciting part of training
[quote]jake_j_m wrote:
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
Solid[/quote]
Thanks bro still working on finding my ultimate setup of tricep exercises though lol[/quote]
Always working on that ultimate setup of exercises- that constant battle between big movements/linear progression and movements done super strict/tweeked traditional movements… I reckon it’s an exciting part of training[/quote]
Well I have main movements I will always use 1-3 of every sessions I’ll write the list, it’s taken me a long time to get it fine tuned and I’ll write it in order of best felt in the muscle lol
Chest
Barbel bench
Incline bench
Decline bench
Pec deck
Back
Barbel row
Pullup
Hs pull down
Rope straight arm pull down
Shoulders
Barbell military
Lateral raise
Rear felt flys standing and not bent over
Quads
Back squat
Leg press
Leg extension
Power squat
Hamstrings
Sumo deadlift
Lying leg curl
Seated leg curl
Biceps
Barbel curl
Cross body hammer curl
Incline curl machine
Close grip preacher curl
Triceps
Rope press down
Lying extension
?
Traps
Smith machine shrugs
Calves
Anything lol