Did some active recovery today. About on hour of basketball. Ass feels fine.
11-15-08 RE bench day:
DB bench:
20’sx15
40’sx12
60’sx10
80’sx13-PR
80’sx10
Incline DB bench:
60’sx10
70’sx10
Lying DB extensions:
40x10
60x10
65x10
65x8
V-Bar pulldown:
100x12
110x10
120x10
130x8
Then did a few drop sets after these.
Curls:
65x10
65x10
65x9
65x8
65x7
65x6
65x5
Did these at a fast pace with my Training partner. Right after his set I did a set and so on.
Side Raise’s:
16’sx10
16’sx10
Today was a pretty fun day. I got the 13 reps with the 80 pound dumbells with a little assistance on the last rep, but im still gonna count it as a PR. The right side of my body is def. weaker than my left. Its really weird. And the fact that my training partner can rep 225 12x, and I can only get it like 6, but my DB bench is better than his, with him only pulling off about 9 reps for the 80 pounders, any explanation for this?
how do you like the v bar pulldowns? I’ve been thinking of those for a while.
[quote]zephead4747 wrote:
how do you like the v bar pulldowns? I’ve been thinking of those for a while.[/quote]
I just started doing them when i started my log. My lats get a really good pump whenever I do them, and are almost always sore the next day. I really dont like straight bar pulldowns, I feel like I dont get nearly as much from them as when I do the V-bar.
I think you should also try out the Lying DB extensions. They gave me a tremendous pump today.
No squats today. I was warming up and got up to 225 but that fucking spot right above my ass started acting up again, I guess ill just do a shit load of abs and some stretching later on tonight.
11-18-08 DE bench day:
DE bench w/ straight weight:
135x3
135x3
135x3
135x3
135x3
135x3
135x4
135x3
135x3
BB rows:
115x8
115x8
115x8
Plate raise:
35x8
35x8
35x8
DB shrugs:
60’sx8
60’sx8
Wanted to keep everything light today. My left tricep is still really sore from saturday. Woke up at 1:00 this morning, couldnt get back to sleep so I decided to work out in the morning. Gonna try and go heavy on squats tommorow. If I cant I dont think I will be able to hit that 365 on my birthday. But the 260 off a 2-board for saturday is looking good.
“All my life Ive been over the top
I dont know what im doing
All I know is I dont wanna stop
All fired up im gonna go till I drop
Your either in or in the way
Dont make me, I dont wanna stop”
-I dont wanna stop - Ozzy Osbourne
Kind of random, but this is THE best song for squatting.
11-19-08 ME squat day:
Squat:
135x10
185x5
205x5
225x5
255x3
275x3
295x3
315x5
Loose knee wraps
335x3
Tight knee wraps
355x2-PR
Good mornings:
65x10
75x10
95x5
Abs:
Leg raises
Ok squat workout. My ass started up again during my warmups, but I stretched it out plenty in-between my sets. Everything was a bitch till 315. 295 was a really hard set, harder than the 315. If the 315 set was 1 pound heavier I would have dropped. Didnt go to failure on 335, I think I could have gotten five but wanted some energy for the 355 set. Got really pumped up and hit the 355, really good form and depth. Didnt attempt deadlifts. Short jog and some abs later on tonight.
Have you tried working in some more back work and heavy barbell shrugs(even with a little leg drive)? What little back work you are doing seems to be light. Also your good mornings are light as well. Unless you are doing weighted leg raises, I think there are better ab exercises. Why not make one of your lower body days into a deadlift day? Just a few ideas.
[quote]HitEmHard wrote:
Have you tried working in some more back work and heavy barbell shrugs(even with a little leg drive)? What little back work you are doing seems to be light. Also your good mornings are light as well. Unless you are doing weighted leg raises, I think there are better ab exercises. Why not make one of your lower body days into a deadlift day? Just a few ideas. [/quote]
To be honest I have only done good mornings a hand full of times. And when I did them I did them wrong. I meant to put down that this training sessios was also to work on my GM form. Ive been meaning to put in some heavy shrugs on my DE bench day, just havent gotten around to it. And I dont feel that I can work my upperbody two days in a row. Ive tried it before and it hasnt worked for me. My deadlift form really does suck, its always been a problem for me, my upper back rounds alot, just gotta work on the form and I could probably replace a squat day with a deadlift day.
[quote]BlackLabel wrote:
HitEmHard wrote:
To be honest I have only done good mornings a hand full of times. And when I did them I did them wrong. I meant to put down that this training sessios was also to work on my GM form. Ive been meaning to put in some heavy shrugs on my DE bench day, just havent gotten around to it. And I dont feel that I can work my upperbody two days in a row. Ive tried it before and it hasnt worked for me. My deadlift form really does suck, its always been a problem for me, my upper back rounds alot, just gotta work on the form and I could probably replace a squat day with a deadlift day.[/quote]
If your deadlift form sucks, thats even more of a reason to have a full day focused on it. I think you need to plan your sessions alittle better as heavy back work and shurgs will definately be of benefit in all 3 of your main lifts. If its your upper back rounding and not your lower, I would be less likely to worry about it to be honest.
[quote]HitEmHard wrote:
BlackLabel wrote:
HitEmHard wrote:
To be honest I have only done good mornings a hand full of times. And when I did them I did them wrong. I meant to put down that this training sessios was also to work on my GM form. Ive been meaning to put in some heavy shrugs on my DE bench day, just havent gotten around to it.
And I dont feel that I can work my upperbody two days in a row. Ive tried it before and it hasnt worked for me. My deadlift form really does suck, its always been a problem for me, my upper back rounds alot, just gotta work on the form and I could probably replace a squat day with a deadlift day.
If your deadlift form sucks, thats even more of a reason to have a full day focused on it. I think you need to plan your sessions alittle better as heavy back work and shurgs will definately be of benefit in all 3 of your main lifts.
If its your upper back rounding and not your lower, I would be less likely to worry about it to be honest.
[/quote]
Id still like to get my form as perfect as possible before attempting anything to heavy. I think I could pull 315 givin just a few workouts.
Anyway, today I played about an hour of hand ball in gym. And walked about a mile to and from school.
11-22-08 ME bench day:
Bench press:
135x10
155x6
Add 2-board
185x5
205x5
225x3
245x1
260x1-PR
265x0
Close grip bench press:
135x10
185x4-paused last two
205x2
210x1
Front Raise:
Barx10
55x10
55x8
Barbell Rows:
115x8
135x8
155x6-PR?
155x6
Straight bar pulldowns:
45x20
90x12
100x12
110x12
Then did a shitload of dropsets
Me and my training partner got into a huge fight right before my 245 set of bench. He walked out so I just continued without a spot. My 185 and 205 sets felt really heavy, I think I might go higher reps with BB and lower reps with DB’s. 260 came up pretty easily, flared my arms a tiny bit (really gotta work on that). Failed on 265. Could gotten 1 more with 205, but I didnt put the pins in so I didnt wanna try. Happy with the PR, really pumped for tommorow.
Anyone know how long of a rest I should be taking? I think I missed the 265 because I only gave myself about a minute rest, which is how long I usually take on ME days.
1RM PR attempts…5 minutes for me . actually , any top-set that is at a Rep Max I’ll take a good 5 mintes.
11-23-08 ME squat day:
Squat:
135x10
185x10
225x6
255x3
275x3
295x3
315x3
Knee wraps
335x3
365x1-PR!
315x6
Got it, nice depth, no back rounding.
New goals:
Around the beggining of febuary:
Flat bench 265 in training
Squat 385 in training
Watched a really interesting video bye Donnie Thompson today:
Im gonna start these up alot more. I never knew that Dynamic effort was this improtant. Im gonna build a box hopefully bye the end of this month, and every 3 squat and bench workout’s will be a DE. Gonna see how this effects me bye the end of Febuary when I go for those lifts in training.
11-25-08 RE bench day:
DB bench:
20’sx15
40’sx12
60’sx10
80’sx14-PR
80’sx10
DB pullover’s:
40’sx20
60’s10
70’sx10
Straight bar pushdowns:
45x12
45x12
35x12
Reverse grip pulldowns:
45x15
90x12
115x12
135x5
DB rows:
70’sx10
70’sx10
70’sx12
Fun day today, nothing to intense. Set a PR on the dumbells, almost didnt get the last rep. Went light on the pushdowns. DE bench for this saturday, gonna hit some heavy Military presse’s and shrugs.
[quote]BlackLabel wrote:
HitEmHard wrote:
BlackLabel wrote:
HitEmHard wrote:
To be honest I have only done good mornings a hand full of times. And when I did them I did them wrong. I meant to put down that this training sessios was also to work on my GM form. Ive been meaning to put in some heavy shrugs on my DE bench day, just havent gotten around to it.
And I dont feel that I can work my upperbody two days in a row. Ive tried it before and it hasnt worked for me. My deadlift form really does suck, its always been a problem for me, my upper back rounds alot, just gotta work on the form and I could probably replace a squat day with a deadlift day.
If your deadlift form sucks, thats even more of a reason to have a full day focused on it. I think you need to plan your sessions alittle better as heavy back work and shurgs will definately be of benefit in all 3 of your main lifts.
If its your upper back rounding and not your lower, I would be less likely to worry about it to be honest.
Id still like to get my form as perfect as possible before attempting anything to heavy. I think I could pull 315 givin just a few workouts.
Anyway, today I played about an hour of hand ball in gym. And walked about a mile to and from school.[/quote]
this is still a mystery to me. If you’re actually squatting 355x2 to depth you should have the strength to dl at least that, and probably a lot more. I’m really wondering if there is some missing link for you. Are you severely lacking strength in a crucial bodypart for deadlifting? What is going on here? You NEED to post a video of your sq/dl. If you’re dling sub 315 and squatting well over that you have a serious problem that needs looking at.
Looking at your last day:
great db pressing, you’re doing very well with those, have you considered rping them? However your db row and pulldown need work.
personally, I do back with legs, and prefer it that way. It doesn’t make a whole lot sense shrugging one day and dling a day or two later.