So jelly of your skwatz…as ink said…FMS
[quote]inkaddict wrote:
I think Greg’s log needs more ghey in it[/quote]
He’s gone on for a whole page about how excited he is to wear an american flag singlet and it needs MORE ghey? Dude’s more excited for the singlet than the meet.
[quote]scj119 wrote:
[quote]inkaddict wrote:
I think Greg’s log needs more ghey in it[/quote]
He’s gone on for a whole page about how excited he is to wear an american flag singlet and it needs MORE ghey? Dude’s more excited for the singlet than the meet.[/quote]
True, but he needs more man on man gayness to go with it. I should have specified “gay” instead of “ghey”, because we all know that there is an abundance of "ghey"ness in here.
Right Greg?
bug- your new avi is redic… you could spot me anytime, especially on stiff leg DL’s
Elmore- I’ll definitely have to work the monolift deal. Never used one but they look pretty cool.
DF- Check… I’ll have to practice up with that biotch as much as possible on meet day.
Ink- I’ll be practicing that set up. I’ll post a few vids of my set up next chest day… which wont be for a while cause my chest is sore like crazy today.
Clax- Dont be jelly man… you’ll smash past where i’m at soon enough. i wish I was serious about lifting when I was younger. The skies the limit for you my man.
scj- I’m not sure exactly what you’re trying to imply but if you’re saying that repping 'MERICA = Ghey in any way… thems be fightin words! lol
ok so today was shoulders day instead of back day cause my neck was feeling kinda whacked off. Shoulders felt AMAZING today! Woot Woot! name of the game today was: VOLUME
did a lot of warm up, prehab stuff for my shoulders. Hit up some dislocates, floor slides, YTWL’s, band pull aparts… the works
Incline Smith: no lockout… videod these but they were lame
115 x 12
135 x 12
185 x 8
205 x 8, 8
135 x 15 (pumpzzzz)
KB Lateral Raise:
26lb KBs for 5x10 with 60 seconds rest. Really controlled… Delts looked/felt awesome. Super separation going on and lots of veins! siiiick (pic from screen shot)
KB Bent Over Rear Delt Raises:
16lb KB for 4x15 with 60 seconds rest. slow with squeeze/hold at the top.
HS Iso Shoulder Press:
1pps x 12
+25 x 10
2pps x 10, 10
Cable Rear Delt Flys: (like a reverse cable cross over for your rear delts
10lbs x 10, 10
20lbs x 10, 10
Leg Raises:
3x20
aaaaaand I finished it off with some treadmill sprints
10 Speed, 10% Incline… 15 seconds sprint (not really a sprint. need to go faster next time) 15 seconds rest for 10 sets. Niiiiiiiiiice
Thats the workout. It was a good one. Felt great but I’m really sore in my hammies and chest today. gonna rest up now. Thanks for all the insight, tips and support. It means a lot.
Awesome looking shoulder session. And RE: the avi … all lighting and camera tricks!
What program you running to peak for this thing? I used 531 for powerlifting for mine and it worked really well I can pm you the details if you wish.
[quote]gregron wrote:
name of the game today was: VOLUME
[/quote]
You trying out some of the stuff they’ve been doing in the recent livespills? I know CT talks about volume all the time and you post there.
I’ve been adding some volume myself and was just curious… I’m not 100% on board with everything CT says but something about “find ways to do more work” seems pretty logical to me if your goal is aesthetics-oriented
Bug- no joke, I was literally thinking “what would bug do next?” and then I did a million more sets of 10 lol I need your lighting and camera tricks!
Elmore- I was thinking of running two cycles of 531 and probably taking out the first cycles deload week. I’ve got the book for 531 and have run it in the past. How did that work for you?
scj- I plan on trying out the kayak rows from the live spill but not really doing much else from there. I like to get little tips but I dont think that you could do CT’s programs in a normal gym. just way too all over the place and way too much monopolizing of equipment IMO
I really like lots of volume for back and shoulders. I think they respond better to higher rep, lower weight, more controlled movements. Thats what I think anyway but who knows…
Just dominated some more bacon wrapped chicken breasts (i might be obsessed) and a bunch of potatoes. YUM! I’ve been STARVING all day long. I think the last couple days of hard workouts and slightly extended FMC session have ramped up my metabolism a bit. BOOYAH! Hopefully I’ll start dropping some bodyfat so I can get down to 205 before the meet and make my water weight cut not too drastic.
Hahahaa it’s funny that all you guys view me as the “volume” guy cuz I don’t really think it’s THAT high volume. Medium to medium-high volume with high intensity I’d say… besides, I usually just copy different people’s workouts that I like here in the Logs section and give it a Bug spin.
can I guess your first name pls?
You only get one guess
Good luck on the powerlifting meet. Yeah I bombed on depth at an SPF meet and mine was about same depth! got to let the judges warm up to you i guess.
so when will you start the 531?
Hope it works out, you non following program guy!
I found this somewhere.
[quote]scj119 wrote:
[quote]inkaddict wrote:
I think Greg’s log needs more ghey in it[/quote]
He’s gone on for a whole page about how excited he is to wear an american flag singlet and it needs MORE ghey? Dude’s more excited for the singlet than the meet.[/quote]
Hahaha! I know right. He’s got his whole outfit planned out right down to the facial hair! (I totally approve btw)
Hmmm…
[quote]
bug - your new avi is redic… you could spot me anytime, especially on stiff leg DL’s [/quote]
And…there it is.
[quote]gregron wrote:
scj- I plan on trying out the kayak rows from the live spill but not really doing much else from there. I like to get little tips but I dont think that you could do CT’s programs in a normal gym. just way too all over the place and way too much monopolizing of equipment IMO
[/quote]
Right… I didn’t mean you were going to do his whole program… was just wondering if you were picking up some ideas here and there.
FWIW I tried kayak rows the other day towards the end of a back workout and felt em pretty good. You get a bigger ROM on the one-arm-to-the-side portion of the lift. Use light weight though.
It worked really well for me, I switched the the 351 version added in singles and cutback on conditioning the final 8 weeks and took the week before the meet (Mon thru Fri) completely off.
squats looked good- your back stayed tight.
nice work
I think the idea of a first meet is to just get the feet wet and tear shit up.
Those squats look really solid to me, fo’ sho’ motivating me to bring mine up a huge amount!
Kalle- Thanks wolverine lol. I’ll definitely work on that depth cause you’re like the 1 millionth person to comment on it. I’m listening guys 
MiM- I’m thinking I’ll start 531 on monday but I’m not sure what I’ll do since I dont do OHP… maybe i’ll do smith OHP like a loser haha
Doc- whaaaaat? You never get a spotter for your stiff leg DL’s? next time you’re out in SD i’ll show you how its done lol
Scj- I’m always looking to pick up ideas here and there. I will comment on kayak rows during my post cause i did them today…
elmore- that sounds exactly like what I’ll be doing… I guess it worked out huh? My only concern is that the weekend before the meet is my bachelor party… not sure how thats gonna work out
kmcnyc- whats up man? Welcome to the log! Thanks for the critiques… I know the first meet is just to get your feet wet and have fun but I’m pretty competitive so i’m going in there looking for the W hahahaha
phlegms- glad that I can motivate someone a little bit, thats awesome!
Back day today. No cardio today but I did go hang out with my grandpa and bowl three games this morning
stretch, warm up, kb complex
Hang Cleans W/ high catch: 135 x 5,5
Full Cleans W/ low catch: 135 x 5,5
Deadlifts: no straps today ladies and gentlemen
worked up to
405 x 1, 1, 1, 1, 1
425 x 1, 1, 1 (belt on for these) I thought this was good?
BB Rows:
135 x 10
225 x 8, 8
Kayak Rows:
50lbs x 8 on each side. This felt kinda light but I was feeling it good
80lbs x 8 of the most brutal reps ever. OMG my lats were on fire! Amazing! I waaaay overestimated myself with that 80lbs lol
60lbs x 8 so pumped. could barely move
Face Pulls:
3 x 10
Reverse Hypers:
3 x 12 w/ a 45lb plate
and thats all she wrote. My back was absolutely fried after those kayak rows. They were incredible. I am assuming that my back is going to feel horribly sore over the next couple of days and I cant wait. If you havent tried these, they are amazing for working the mind muscle connection IMO. So good.
Gonna watch some football tonight and try my best not to have a couple beers (nothing quite goes together like football and beers… except pizza)
Got the shipping info for my singlet… 5 days out. oh yeah
Nice deadlifts with no straps gregronnnnnnnnnnnnnnnnnnnnnn
Wut singlet did u go with?
^^the singlet is halfway down on page 5