Nice squats and congrats on the stir fry PR! I echo gregs feelings regarding the stirfry. Its a very easy way to make anything taste delicious. So quick to make too!
Squattings looking good. Starting to get to that stage where you make 2pps benching look ez-mode… I’m hoping to do the same next time I go back to regular bench!
Damn man…I feel like tese cold moonths are going to be very good to you.
[quote]gregron wrote:
That stir fry looks so friggin good! I love making stir fry cause it’s so easy and you can pretty much put whatever you want in it and it’s still gonna taste good lol.
What’d you use? I’m starving now… Thanks [/quote]
Lol. It was my first time ever making it for myself, but it came out really good.
Ingredients:
1 red pepper
1 green pepper
1lb chuck steak
2 medium tomatoes
handful sliced mushrooms
lots of soy sauce
cooked in VCO.
[quote]phlegms wrote:
Nice squats and congrats on the stir fry PR! I echo gregs feelings regarding the stirfry. Its a very easy way to make anything taste delicious. So quick to make too! [/quote]
For sure. Thanks man!
[quote]jake_j_m wrote:
Squattings looking good. Starting to get to that stage where you make 2pps benching look ez-mode… I’m hoping to do the same next time I go back to regular bench![/quote]
Thanks man. I hope i can keep this bench progress moving! 225 for 10 has been a longtime goal of mine that I’d like to hit in the next couple months if possible.
[quote]Ct. Rockula wrote:
Damn man…I feel like tese cold moonths are going to be very good to you.[/quote]
Lets hope so! I’m down for some growin!
Delts/Tris
CGBP
175x8
185x8
195x8
205x6+1f (same as last week)
form was better, elbows didn’t flare this week.
Seated Smith OH press
135x8
155x5
165x5
175x5
185x5 PR
195x3 PR
Seated OH DB ext.
80x12
85x12
90x12
95x12 (recent PR, last week was 90’s for top set and this week they were easier despite the weight increase)
Laterals
35x10
40x10
45x10
45x10 (form was cleaner on these this week)
Pressdowns
200(stack)x10
210x10 PR
210x8
Front Raises (alternating)
40’sx10
40’sx10
45’sx8
Pressdown Machine Burnout
210x21 PR (last week was 190 for 25, aiming for about 20 reps)
Seated Lateral swings
30’sx15,15,15 (+5lbs/hand from last week, though form wasn’t quite as good, keeping here)
Great pumps, arms were lookin big. Good sesh.
Studied all day for an exam, didn’t eat that well, and my lats, hamstrings, and lower back are all kinda sore, so i’m gonna make today my off day and lift friday and saturday.
Going to a USAPL meet saturday morning with a few guys I lift with just to watch, though we contacted the meet director and he needs some more spotters, so we might get in and help with that. Should be a fun time?
Stay strong people.
Back
Yates Rows
135xa lot
225x12
275x12
275x12
225x12 (supinated grip)
HS Iso Row
3p+10psx8
3p+25psx8
3p+35psx8
4ppsx8 +2 rep PR
Neutral Pulldowns
230x8
240x8
250x8 (+10lbs on all sets from last week)
Rack Pulls (1" below kneecap)
225x5
315x5
405x4
405x6
Lower back/hams weren’t feeling great so figured I’d do rack pulls instead of pulling from the floor.
Low Pulley Rows
47.5x12
52.5x12
57.5x12 PR
Rear Delts on inc bench
30’sx20,20,20
Bent over Rear delt burnout
15’sx25 reps (death)
Done. Good back workout. good pumps, and still adding weight.
[quote]Blaze_108 wrote:
Studied all day for an exam, didn’t eat that well, and my lats, hamstrings, and lower back are all kinda sore, so i’m gonna make today my off day and lift friday and saturday.
Going to a USAPL meet saturday morning with a few guys I lift with just to watch, though we contacted the meet director and he needs some more spotters, so we might get in and help with that. Should be a fun time?
Stay strong people.[/quote]
After this weekend, you will want to do a PL meet. I guarantee it.
Have a blast man!
LAT FLARE
LAT-TREN EXPRESS
Sweet lat pumpz. Sounds like a decent amount of weight on those HS Isos… can you maybe link me to a picture of what equipment you mean when you say that? & do you do it one arm at a time? It’s just my uni gym has two unilateral ‘HS-Style’ plate-loaded rows… a ‘row’ and a ‘low row’ and I’m just trying to work out what it is most guys are reffering to when they are using hs isos. Thxxx
Be careful your lats dont catch the wind one day and sweep you off your feet brah’.
essentially this but the handles are straight rather than curved. (im his workout partner at at times)
essentially this but the handles are straight rather than curved. (im his workout partner at at times)[/quote]
Thanks for that man. 4pps on those seems like crazy money. I’ve literally used it like twice now but 2pps is my top set (obviously our version here could be easier/harder biomechanically). I’ve been doing them both arms at once but maybe alternating would allow me to use more weight and get a better contraction on these? Clearly I need to get my HS back strength way up.
i think itfeels a littler easier if you do one arm at a time but blaze takes a gram of tren a week in each lat so that ould explain i 
[quote]tyler2009 wrote:
i think itfeels a littler easier if you do one arm at a time but blaze takes a gram of tren a week in each lat so that ould explain i :P[/quote]
lol
Dam your rows to hell dude! Killing it day by day.
So did you catch teh PL fevah at the meet?
[quote]inkaddict wrote:
After this weekend, you will want to do a PL meet. I guarantee it.
Have a blast man![/quote]
Haha. It was pretty awesome. I’ll do a mini-writeup at the end of this post.
[quote]pbclax1 wrote:
LAT FLARE[/quote]
[quote]AquaCruzer wrote:
LAT-TREN EXPRESS[/quote]
Awww yeahhh! lol. luv guys
[quote]jake_j_m wrote:
Sweet lat pumpz. Sounds like a decent amount of weight on those HS Isos… can you maybe link me to a picture of what equipment you mean when you say that? & do you do it one arm at a time? It’s just my uni gym has two unilateral ‘HS-Style’ plate-loaded rows… a ‘row’ and a ‘low row’ and I’m just trying to work out what it is most guys are reffering to when they are using hs isos. Thxxx[/quote]
Pretty much what tyler said. I do them one arm at a time, holding onto the pad with my other arm to try to keep my chest somewhat against the pad. Pretty decent feeling.
[quote]phlegms wrote:
Be careful your lats dont catch the wind one day and sweep you off your feet brah’. [/quote]
It’s a constant worry. Thanks for lookin out broha.
[quote]Oregand wrote:
Dam your rows to hell dude! Killing it day by day.[/quote]
Haha. Thanks man. I’m just tryna catch guys like bug and ebomb, nomsaying?
[quote]scj119 wrote:
So did you catch teh PL fevah at the meet?[/quote]
Haha. Not the fevah, but maybe a PL cold? haha.
OK, so we went to the meet, got there right as they were starting the first flights of squats, got in for free because we were going to help spot.
Spotting squat was pretty much how I expected it to be, we had a back spotter and two ends (I was the left side end), with two ends per side when it got above 500lbs. It went well, made a couple good saves. The kid who started there before me wasn’t very strong, couldn’t keep his end up on a fail with like 400lbs, but still had the nerve to act condescending to me because apparently he’s spotted at a bunch of meets before.
Only major problem spotting squat was when a guy tweaked his quad or something mid squat. and instead of trying to help us rack it, dumped 440lbs off his back into our arms. I was all set up to help him on failure (arms under bar, squatting with it, etc) and it caught my thumb on my left hand and bent it back kinda towards my wrist before i could get out of the way. Still kinda aches, we’ll see how it feels on Chest/Bi today. Saw a max squat of 630lbs by a guy in the 198 class, which was impressive, then saw a couple guys in their late 50’s/early 60’s who squatted mid 5’s, which was also very impressive.
Moved on to bench, where everything went well, no major incidents except one. For that one:
The previous lifter’s liftoff guy complained about the rack height, so they had to drop it one peg, to do so they had to pull the pins from the head cage, dropping it down below head level. They never got put back, so we didn’t have a head cage. On the very next lift, my roommate and I were spotting a 420lb attempt, the guy starts pressing up, then just fails really fast, panics, and kinda dumps the bar back towards his face. We caught the 420lb bar literally like 2" from his forehead, when there was no head cage. Could have been majorly bad. Other bench highlights were a 600lb geared bench, and a couple mid/high 200lb benches by guys in their late 60’s.
Left partway through the deadlifts to go to work, saw through the <165 class and almost all the next class. Saw a 198 pull 611 easy for his 2nd attempt before i had to leave.
Pretty tired from loading plates all day (just 4 of us rotating in). It was a really cool experience, the sense of brotherhood was awesome, everyone seemed really positive. The weights being in metric threw me off for a while, people refered to 2.5lbers as 1’s, 5lbers as 2’s, 10lbers as 5’s, and 25lbers as 10’s, so pretty much until most of the way through squats i had to think my way through the loading. I’m def more open to the idea of a pl comp in the future, though I’m not going to completely switch up my training in order to do one.
Nice summary… the last sentence is pretty much how I feel about them, it’s subject to change maybe, but while I’m growing well I’m happy with what I’m doing
Just stumbled upon a gigantic monster.