[quote]Ct. Rockula wrote:
Lol I need to get on that too
I’ve fallen off my direcy ab stuff pretty bad haha[/quote]
yeah i dont do them because my abs are naturally really strong, i think my record for situps was 135x20 or something but it wasnt all out, i just held onto 3 45lb plates
Damn
Don’t think you need to train them then
[quote]Ct. Rockula wrote:
Damn
Don’t think you need to train them then[/quote]
my upper ones show through no matter what i think my lower ones need some work though, theyre solid i can feel them but id like them to be hyugge
I once read or heard this… Cant remember which… It goes something like this “when competing in sports or squatting, deadlifting, etc you need strength in your abs. You are not laying down on your back when you are using them unless you need to be sent to the hospital. So why train them laying on your back,” This of course came from a powerlifter who could squat 1100 lbs. His theory and ab training invloved more standing heavy band pull down stuff. And if memory serves me correctly he tried to get in a 2000 reps a week or so. Food for thought.
[quote]Swolle wrote:
I once read or heard this… Cant remember which… It goes something like this “when competing in sports or squatting, deadlifting, etc you need strength in your abs. You are not laying down on your back when you are using them unless you need to be sent to the hospital. So why train them laying on your back,” This of course came from a powerlifter who could squat 1100 lbs. His theory and ab training invloved more standing heavy band pull down stuff. And if memory serves me correctly he tried to get in a 2000 reps a week or so. Food for thought. [/quote]
Yeah, I know Matt Wenning said something like this in the elitefts so you think you can squat series. Changed my view on ab training and made me realize, shit, that makes alotta sense.
[quote]Swolle wrote:
I once read or heard this… Cant remember which… It goes something like this “when competing in sports or squatting, deadlifting, etc you need strength in your abs. You are not laying down on your back when you are using them unless you need to be sent to the hospital. So why train them laying on your back,” This of course came from a powerlifter who could squat 1100 lbs. His theory and ab training invloved more standing heavy band pull down stuff. And if memory serves me correctly he tried to get in a 2000 reps a week or so. Food for thought. [/quote]
That does make a lot of sense, also explains why my abs might be strong when i do situps and thats from doing a lot of heavy squatting and deadlifting.
I think Planks are cool especially after I saw a video of guys doing planks with guys standing on their backs… crazy.
I think I will add the standing ab work though and figure out something for the lower abs that I can do weighted
I did back yesterday, going to do some shoulders and triceps in 2 hours
30-45 seconds rest max between everything thats why the weights are a lot lower
Pullups
bwx8
bwx8
bwx8
bwx8
bwx8
bwx8
Close neutral grip pulldowns
140x12
140x12
140x12
140x12
140x12
140x12
Supinated pulldowns
120x12
120x12
120x12
120x12
120x12
120x12
HS row - standing
90x8
180x8
230x8
270x8
320x8
320x8
lying leg curl
100x12
100x12
100x12
100x12
100x12
100x12
100x12
100x12
standing leg curl
80x12
80x12
80x12
80x12
80x12
80x12
80x12
80x12
this was done in less then an hour
Shoulders and arms
Seated shoulder press
95x8
135x8
185x8
225x8 -3 rep pr from last week
135x8
135x8
Lateral raises
20x12
25x12
30x12
35x12
35x12
40x12
Rope front raises
30x12
30x12
30x12
30x12
30x12
30x12
face pulls
100x12
100x12
100x12
120x12
120x12
120x12
straight bar pushdown with straight bar overhead extension super set - was working with partner so verrry little rest most painful pump ever for triceps
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
50x12, 50x12
1 minute rest
stackx8, stackx8
straight bar curls super setted with straight bar overhead cable concentration curls
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
40x10, 40x10
1 min break
55x8, 75x8
done, most horrifyingly painful pump ive ever had i couldnt take my shirt off for a while
Chest and Quads
Incline bench press
135x10
135x5
135x5
185x3
225x2
275x1
295x1
315x1
225x6
Flat HS press
1ppsx12
2ppsx12
3ppsx8
4ppsx8
Incline HS press
1ppsx8
2ppsx8
3ppsx8
Jefferson Squats - Thank you Bug and Kai
135x10
185x6
225x6
275x6
Leg extensions
100x12
150x12
200x12
230x12
230x12
230x12
230x12
230x12
Off day today, for the next 3-4 weeks i will just be relaxing with the diet, not counting and eating whatever Im a little burnt out still from my massive gain I did and that shorter diet. After that I have plans as to what I want to do with my body but it will be the hardest thing Ive ever had to do so far
Upper body Power
Flat bench
135x5
135x5
135x5
185x5
225x3
275x1 full pause
315x1 full pause
335x1 full pause
365x1 extra long pause - easy!!!
Seated barbel press
95x10
135x5
185x3
225x3
245x2 PR
Barbell shrugs
135x5
225x5
315x5
405x5
Biceps warm up machine preacher
90x8
90x8
90x8
Dumbbell curls
warm up
40x5
50x5
work sets
60x5
60x5
60x5
Triceps pushdown supersetted overhead extensions
45x25, 45x12
65x20, 65x12
90x15, 90x12
Nice benching. 405 with a pause soon?
[quote]bugeishaAD wrote:
Nice benching. 405 with a pause soon?[/quote]
oh man yeah i hope so, that would be beyond cool
been looking at powertlifting competitions for the next year, thinking i will compete at 220 and see what dmg i can do:D
if i got a 405 paused there at 220 that would be cool as hell
Got one more exam this week and one next week then a week off, stupid private colleges:P Not sure if Ill make it in to train today might take the day off
F*** that Im going to go to the gym and pick up that stupid 600lbs im so pissed off today
Just did deadlifts today
135x3
225x3
315x1
405x1
500x1 so easy it was funny
600x fail - got it to just below the knee then nothing left, my rack pull needs work i guess
lol, your not telling me you did 100 pound jumps on the deadlift? I strongly feel like if you’d have hit 550 first you would have got 600. But nice work all the same, 600 will be in the bag very soon indeed if you got it to just below the knee. rack pulls are easy/fun to train compared to having to improve off the floor IMO
[quote]jake_j_m wrote:
lol, your not telling me you did 100 pound jumps on the deadlift? I strongly feel like if you’d have hit 550 first you would have got 600. But nice work all the same, 600 will be in the bag very soon indeed if you got it to just below the knee. rack pulls are easy/fun to train compared to having to improve off the floor IMO[/quote]
maybe but i would of got 590 today easily, its just the 15lb jump from 585 which was my last pr, o well though next time ill do 525 probly before see if that works your probably right
if u look close u can see the quad LOL, i was 240 this morning
You’ll get it that’s for sure. Legs look real big, what they measuring now? 29+ ? 240 is so solid…
[quote]jake_j_m wrote:
You’ll get it that’s for sure. Legs look real big, what they measuring now? 29+ ? 240 is so solid…[/quote]
30 inches right now, lots of my pants wont fit around them aha
