10-1-10
Deadlift:
135x10
225x5
315x5
405x5
450x10- PR+45 lbs
BB row:
135x10
185x10
225x10
T-Bar row:
45x12
90x12
135x12
135x12
BB curls:
barx10
65x10
75x10
85x6
75x10
DB curls & Hammer curls: 4 sets each
Awesome deadlift PR. Moved in the stance after a few months, I guess switching to full sumo really helped.
450x10, great deadlift man.
[quote]BlackLabel wrote:
10-1-10
Deadlift:
135x10
225x5
315x5
405x5
450x10- PR+45 lbs
[/quote]
shit just got serious
What he said. Sick PR!
Thanks alot guys… I really wasn’t expecting 10 but I made myself do it.
damn dude thats some serious lifting!
10-4-10
Chest/upper back
A.m. Session
Incline DB:
20x15
40x12
60x12
80x12
80x12
Incline BB:
135x10
155x10
175x10
205x5
225x4
165x12
P.M. Session
Lat pulldown:
100x10
120x10
150x12
170x12
200x6+2
V-bar cable rows:
200x2x10
150x12
Rear delt raises: 25x3x13
DB shrugs: 85x3x12
Curls curls curls
That about sums up today. Benched in the morning and did some upper back stuff at 2. Thursday will be CG bench, MP and dips.
[quote]bignate wrote:
damn dude thats some serious lifting![/quote]
Thanks broseph! Im waiting for you to catch up.
10-6-10
Hip snatch: 115x3x5
Power clean:
195x3
215x2
245x1
Box squat:
135x5
225x5
275x3
315x5
315x8
Hip flexor felt fine when squatting to a box, I think I might add reverse bands next time around. Weight felt mucho easy as well.
[quote]BlackLabel wrote:
[quote]bignate wrote:
damn dude thats some serious lifting![/quote]
Thanks broseph! Im waiting for you to catch up.[/quote]
haha after reading some stuff on the bodybuilding forum ive decided to finally give way to my guilty pleasure of wanting to get big, and thus im training bodybuilding style for now! But i will catch up in the big three anyways, well cuz im just that jacked! lol. happy lifting.
10-7-10
CG bench:
135x8
185x8
224x5
245x3
275x4
Standing BB military: 135x3x8
Dips: BWx3x8
Really sick… feel like shit. Just wanted to make this a quick workout and go to sleep. Might not lift tomorrow, ill have to see how I feel.
Will try the same thing Vikings did, and drink alot of Nyquil.
[quote]bignate wrote:
[quote]BlackLabel wrote:
[quote]bignate wrote:
damn dude thats some serious lifting![/quote]
Thanks broseph! Im waiting for you to catch up.[/quote]
haha after reading some stuff on the bodybuilding forum ive decided to finally give way to my guilty pleasure of wanting to get big, and thus im training bodybuilding style for now! But i will catch up in the big three anyways, well cuz im just that jacked! lol. happy lifting.[/quote]
Good luck man! Im trying the same thing.
10-8-10
Back/biceps
DB row:
65x10
90x10
110x10
95x10
T-bar row:
45x10
90x10
115x10
135x10
Chest supported row: 135x3x8
BB row:
135x10
185x10
205x10
225x8
EZ bar curls: Up to 90x8
Straight bar curls: Up to 75x10
Did some more machine preacher curls and some single leg calf raises afterwords. This was a pretty quick 45 minute workout, pretty good I must say. My BB row has gotten much better, 155 was a struggle a few months ago.
Have you found anything that helps the hip flexor?? One thing that jumps to mind was an exercise in an article about a week ago, deficit reverse lunges. Also, have you tried that hip flexor endurance test that Mike Boyle talks about, while standing see if you can raise your knee to above hip height and hold it in position for ~10 seconds with minimal weight shifting. Good luck with that thing.
[quote]mrodock wrote:
Have you found anything that helps the hip flexor?? One thing that jumps to mind was an exercise in an article about a week ago, deficit reverse lunges. Also, have you tried that hip flexor endurance test that Mike Boyle talks about, while standing see if you can raise your knee to above hip height and hold it in position for ~10 seconds with minimal weight shifting. Good luck with that thing.[/quote]
Haven’t found anything yet, but I will definitly look into those things. I believe Modi had the same problem just a few months ago, and he got rid of it with deep tissue massages.
yo try these for the hip flexor:
set up a cable with just a db handle attacthment on it pretty close to the top, then get in the standard split leg hip flexlor position, now crunch to the side with the leg down not up. Play around with this and i think youll find it will help.
[quote]bignate wrote:
yo try these for the hip flexor:
set up a cable with just a db handle attacthment on it pretty close to the top, then get in the standard split leg hip flexlor position, now crunch to the side with the leg down not up. Play around with this and i think youll find it will help.[/quote]
Thanks man ill try this. All we have at the school is a lat pulldown machine, so hopefully itll work. Didn’t you have a hip flexor problem a while back?
10-11-10
Chest/upper back
Incline bench:
135x10
155x10
185x8
205x8
225x7
175x10
DB incline:
60x10
75x10
75x10
Assisted Pullups: (average band)
12, 12, 8, 5, 5
And that about sums up today, I did some EZ and straight bar curls afterwords.
Ive found why my right pec is more defined than the left. Its because when im struggling on a heavy set, ill tuck my left elbow and flare my right. This has also made my lefy front delt twice as big as my right… so ive really been concentrating on trying to keep the elbow flared throughout the movement. Although I still feel my shoulder is taking over on my left side. That’s why I did some extra sets of flies just with my left arm, hopefully that coupled with fixing my form will make it balanced in a 5 or 6 months.
[quote]BlackLabel wrote:
[quote]bignate wrote:
yo try these for the hip flexor:
set up a cable with just a db handle attacthment on it pretty close to the top, then get in the standard split leg hip flexlor position, now crunch to the side with the leg down not up. Play around with this and i think youll find it will help.[/quote]
Thanks man ill try this. All we have at the school is a lat pulldown machine, so hopefully itll work. Didn’t you have a hip flexor problem a while back?[/quote]
yeh man, essentially part of my back problem was no mobilization in left hip, this exercise was used for about 2 months, twice a week for 3-4 sets of 15-20 reps, with this and a combination of the stretching and mobilizing shit, it help strengthen and balnce my help flexors. This was pretty much the only movement i used specifically for them.
10-14-10
DB military:
20x10
40x10
65x10
75x10
85x9 +1- Big PR
CG bench:
135x10
205x5
225x5
275x2
225x5
Didn’t even care, I was dead after the MP so I knew what I knew I was going to be weak on this.
Dip machine:
90x10
135x10
155x8
175x5
DB side raise:
20x10
30x10
35x10
40x8
Front raise:
20x2x10
25x10
30x2x8
Finished with rope and W bar pushowns, im very happy with the military press PR, it was a big one. Again, didnt care about bench. I have some form to fix… I dont think I will be going too heavy the next month or two, just enough to maintain things and keeping my form tighter. That is all.