x 2 on what bug said. Just make your maxes purposefully low (if you’re not actually basing it on a true 1RM) This is about long term progress… weightlifting is a marathon not a sprint (yadda yadda yadda)
[quote]AquaCruzer wrote:
Sparkles the BBer pausing reps??? [/quote]
Well, the first sets seemed easy, so I figured why not make them slightly more difficult?
[quote]gregron wrote:
x 2 on what bug said. Just make your maxes purposefully low (if you’re not actually basing it on a true 1RM) This is about long term progress… weightlifting is a marathon not a sprint (yadda yadda yadda)[/quote]
Uggghhh. Ok. I’ll drop the bench weight slightly. lol.
Quads/Delts
5/3/1 Squats (went very conservative with the max and said 275)
195x5 (paused, atg)
205x5 (same)
225x12 not paused. Might have been able to grind out a few more, but form was getting a little loose.
Seated DB Press
60’sx5
65’sx5
70’sx5
75’sx5
80’sx6
Leg Ext
180x10
190x10
200x10
100x20
Laterals
30’sx10,10,10,10
Rear Delt Raises
25’sx20,20,20
30’s were all taken. Form was cleaner.
Seated Calves
somexsome
Seated Laterals
20’sx12
20’sx12
20’sx15+5P
Dead shoulders, nice quad pumpzz
Good training man. Especially the DB pressing & rear delt raises… I’m doing my best to catch up to you on both!
[quote]jake_j_m wrote:
Good training man. Especially the DB pressing & rear delt raises… I’m doing my best to catch up to you on both![/quote]
Haha. I’m kinda stalled on both, so you might just do that!
Back width/bis
First two exercises are supersetted
Pullups (slightly wider than shoulder width, really clean)
10sets of 8
Kayak rows
80lbs for 10 sets of 5 (10lbs more than last week)
Stretchers
190x12
200x12
210x12
Hammer Curls (heath style, strict)
35’sx8
40’sx8
45’sx8
50’sx6
Conc Curls (Arnold Style)
30x8
35x8
40x8
DROP
30x8
Double Pump Rope Hammer Curls
37.5x8
42.5x8
47.5x8
Done. Great pumpzzzzz
ya know you could leave a couple PRs for others 
love what you dropped in TILF.
good news on the appetite. should make you unstoppable.
[quote]nlmain wrote:
ya know you could leave a couple PRs for others
love what you dropped in TILF.
good news on the appetite. should make you unstoppable.[/quote]
Haha. I try. If i could share, I would.
Thanks!
I’m pumped to see where it takes me. About two weeks have passed since I upped the eating, and I’m already back up to 190. Might even have to slow it down a little!
Yesterdays Chest/Tri (and a little ham/trap work)
Incline Bench
175x5
180x5
185x5
190x5 PR
195x4+1f (kinda a PR, still only my 2nd week ever doing incline BB)
Inc Flies
Since I do these twice a week, I’m going to go lighter on them on this day to minimize shoulder stress.
These were done with a 2 second negative and a full pause at the bottom of every rep.
30’sx10
35’sx10
40’sx10
Cable Crossovers
80x10,10,10
Smith CGBP
135x10
205x5
185x10
185x10
Rope Pressdowns
110x12
120x12
130x12 (might be a PR)
DB French Press (unilateral)
25x8
25x8
25x8
Shrugs
225x10
275x10
295x10
315x12
Ham Curls
130x10
140x10
150x10
75x20
Done. Good Chest and Tri pump. Inc bench felt pretty decent, though I need to work on it some more, kept drifting out of my “groove”.
no slow down - you are filling up your frame quite nicely. just my 2 cents.
[quote]nlmain wrote:
no slow down - you are filling up your frame quite nicely. just my 2 cents.[/quote]
Haha. Thanks Frenchie!
Back/Bis
Yates Rows
135x a lot
225x10
265x12
275x12
225x12 (paused at contraction)
Dead stop DB Rows
160x10
160x10
170x6(L)/10(R)
Felt a pinch in my left glute during this last set, now my lower back and the top area of my left glute ache, think I pinched/pulled something. Ugh.
Seated V-Grip Cable Rows (paused at contraction, dead stop)
240x8
250x8
260x8 PR
DB Curls
40’sx8
40’sx8
45’sx8
50’sx6
Meadows CrossBody Hammers
35’sx10
40’sx8
45’sx8
Ez Bar Curls (really strict, virtually no upper arm movement, slow negative)
75x10
75x10
75x10
Reverse Curl Burnout
50lbsx30 reps (paused 3 times mid-set)
All kinds of gains up in hurrr at the moment, keep it up dude!
[quote]phlegms wrote:
All kinds of gains up in hurrr at the moment, keep it up dude! [/quote]
Thanks man! I’m gonna try, as long as I can hold off on injuries.
Chest/Tri
5/3/1 Bench -5/3/1 day.
185x5 (paused)
210x3
235x2+1F (ties PR)
Decline DB Bench
85’sx10
90’sx10
90’sx10
(volume PR)
Inc Flies
50’sx8
50’sx8
50’sx8
These were bothering my shoulders again, might have to switch them to some cable variation or maybe the fly machine.
OH DB Ext (lowered to forearms parallel to ground)
90x12
95x12
100x12 PR
100x12 (death)
V-grip pressdown (upside down V)- both of the next two exercises were done on the pulley that sticks-not a fan.
170x10
180x8
170x8
Cordova Ext.
130x8
140x8
140x10
Done. Great chest and tri pumpz. Shoulders felt pretty good through bench and decline, didn’t bother me until flies. Tri pump was pretty solid.
Quads/Delts
5/3/1 Squats
3’s day
225x3
235x3
250x8 Rep PR
Seated DB Press
60’sx5
65’sx5
70’sx5
75’sx5
80’sx7 1 rep PR
Leg Ext
190x10
200x10
210x10 (10lbs more than last week)
105x20
DB Laterals
30’sx10,10,10,10
Rear Delts on Inc bench
30’sx20,20,20
Seated Calves
2p 25x12,12,12,12,12
Seated Laterals
20’sx12,12,12 5P (swinging reps until ROM was tiny and lateral head toasted)
Done. Good sesh, quads and delts both felt good. Squat form was decent, last set it got worse, but considering I tweaked my glute two days ago, and my lower back is still in death mode, I’m decently happy with it.
Good work blaze. Especially on all your pressing, it is on it’s way to beast level. Hope that injury heals up for you asap.
how much you weighin blaze? Sessions are lookin really good (like always)
Sick pressing dude, not bad for a BBer at least!
[quote]jake_j_m wrote:
Good work blaze. Especially on all your pressing, it is on it’s way to beast level. Hope that injury heals up for you asap.[/quote]
Thanks man! I hope so too. Just gotta get it better. Might do some mid-heavy deads or something this weekend for higher reps.
[quote]gregron wrote:
how much you weighin blaze? Sessions are lookin really good (like always)[/quote]
I keep bouncing back and forth between 187-191ish. Thanks Greg.
[quote]phlegms wrote:
Sick pressing dude, not bad for a BBer at least! [/quote]
Thanks…I think. hahah.
Studying all day for an engineering statistics and probability exam then getting in my back/bi sesh after.
Engineering… that sounds difficult
[quote]elmore18 wrote:
Engineering… that sounds difficult[/quote]
Haha. It’s not easy, that’s for sure. Hopefully it’ll all be worth it!
Back and Biceps
Pullups supersetted with Kayak Rows
bwx10,10,10,10,10,5 (these five were done with a strong positive then a slow negative)
Kayak Rows
80x5,5,5,5 70x5,5,5
Stretchers
190x12
200x12
210x12
Hammer Curls
Tried something different, did the hammer curls with both arms simultaneously and a tight squeeze for as many reps as I could, then did the rest of my reps with one arm then the other. Felt great.
35’sx8
40’sx8
45’sx8
50’sx8
55’sx6 (recent PR)
Arnold Style Conc Curls
30x8
35x8
40x8
Double pump Hammer Rope Curls
42.5x8
47.5x8
52.5x8 PR
Back/Biceps
Yates Rows
225x8
275x12
285x10+2P
295x10+2P PR
DB Rows (Dead-stop)
160x10
160x10
170x10 PR
Seated Cable Rows (Paused at contraction)
250x8
260x8
270x5+3P(not paused)
Then this week I added some high rep deads to rehab the lower back, as I haven’t pulled in like 4 weeks due ot the back re-injury.
Deads
135x12
185x12
225x12
275x12 (add belt)
315x6
Lower back death, erectors were already sore after regular work.
Db Curls
40’sx8
45’sx8
50’sx6
Meadows Hammers
40’sx8
45’sx8
50’sx6 PR
HS Preacher
70x8,8,8
Rev Curl burnout (1 sec squeeze at contraction)
50lbsx16
Great workout. Fantastic pumps everywhere and no pain while doing deads.
Song of the day:
Glad to see the lower back has rehabbed back to normal man, injuries suck!
[quote]phlegms wrote:
Glad to see the lower back has rehabbed back to normal man, injuries suck! [/quote]
Unfortunately, I wouldn’t say it’s back to normal yet. and yes, they do lol.
Gonna slowly drop the reps and up the weights to see how the body handles it.
Pretty much what ive done every time my lower back acts up again, but a little heavier this time, as I was a fair amount stronger pre-injury.
ex. If my lower back is feeling good still on saturday. i might try something like:
135x8
185x8
225x8
275x8
315x8
365x4+
and continue on (either the next monday or saturday) to:
135x4
185x4
225x4
275x4
315x4
365x4
405x2+
If that goes good beyond that point, I’ll start working w/ maximal weights again.