Hang Clean
120x5
140x5
160x5
Rack Pull
160x10
225x10
315x5
345x10 PR
Cable Rows
3 sets
Back Raise
2x20 w/ 25lb plate
Alt DB Curls
25’s x 15
35’s x 12/10
BB Curls (this was one giant drop set)
75x10
65x12
55x15
45x17
I had a mondo pump in my arms, it was cool.
I’m not going to bother going to failure on my final set of hang cleans anymore.
And the rack pulls were fun. I videotaped em and will upload it later.
Today’s Arms
Smith RGB:
305x8, 5, 3 (16 RP)
Lying EZbar Extension (behind head):
115x12, 6, 4 (22 RP)
BB Curl:
135x13, 8, 6 (27 RP)
*Think I may drop weight on these and focus more on my form for a bit since its been so long since doing them.
Hammer Curl (weight/reps per side):
75x14, 8, 6 (28 RP)
ill put a page from my logbook in here before i finish this shake and hit the hay.
all sets done on Hammer Strength Leg Press (horizontal…but its fucking killer)
3 plates + one 35(each side) (+20 pounds total)
x10(+3)/x7(+1)/x4 it was also
on those i use a heavier weight and am aiming more for strength rep-ranges, i didnt expect to hit 10 on the first.
next,
20 Rep all out, 2 plates + one 35 (+20 pounds total)
Regular Reps 2 plates + one 35 (+20 pounds total)
12(+2)/10(+2)/10
Leg Curl 180(+1 stack)(stack loaded)
x9(+1)/x5(-3)/x7/x5
so in total it was 2 reps less than last time, but the weight was still increased so im not dissatisfied.
then i did 3-4 sets of Leg Ext’s. i dont bother writing down the amount of weight used or reps since its just for a pump/finisher.
**just to note whenever i say (+whatever) it means its an increase of whatevers in the captions from last week.
[quote]bugeishaAD wrote:
Ok CC, next week I’ll definitely watch those vids over and over and get it in my head. Thanks for the post.
Levrone definitely puts more of a focus into each curl and really tilts or turns his body to get into each curl. I’ve never really done that I guess but I will definitely try that or at least with that kind of intention (that’s kind of what I feel like you’re saying when you say to really supinate my arms).
In the second video you posted, are you saying the way that dude curls is bad? He definitely curls more like me but I guess his eccentric is more controlled.
But yeah so we don’t clutter the thread, if you wanna shoot me a PM or whatever that’d be good. Thanks guys.[/quote]
Nah, I’m just saying that I haven’t really seen his way performed in person yet/haven’t tried it myself and flat out don’t know how well it works. Levrone does it the oldschool way of turning the curl into something of a standing preacher-curl 
The other guy almost does sort of a DB drag curl at times (elbows coming back instead of forward occasionally).
Since that style was closer to yours, I figured I’d include it here (might be easier for you to get into/learn, ya know?).
still working out, haven’t really hit any major pr’s worth talking about, going 3 days on 1 day off…going too reduce back squats once every three cycles and do front squats the other 2 cycles…i believe ab strength and weak hams are slowing the progress of my squats at the moment
Yesterday was kind of crazy but I got in a good shoulder workout.
Saturday - Shoulders
Seated smith shoulder press
bar x 20 (feeling it out with grip and body placement)
95lbs x 15
135lbs x 10
155lbs x 8
185lbs x 12/14 (not sure) + 8 + 4 (24-26RP)
Seated DB shoulder press
60’s x 10
75’s x 8
90’s x 10 (destroyed from the RP set)
DB lateral raises
25’s x 10
35’s x 10
45’s x 14 + 7 + 3 (kind of rest paused)
Face pulls
12plates x 12
13plates x 12
stack x 12
Cables x lateral raises (lighter weight, as a finisher)
2plates x 15
3plates x 20 (with some breaks between clusters haha)
It was all-in-all a good day. I really liked the smith press. I realized while doing it that I’ve never really felt my shoulders working in the standing military press, probably partially due to hand placement. Oh well, something new!
Saturday 11/22/08 Upper back
Lat pulldown
100x8
130x8
145x8
160x8
175x8
Kroc Row
100x30 both arms
EZ Bar Curls with slow negative
95x6
75x8
75x8
75x8
Pinwheel
45x6
45x6
45x8
45x8
Some bigger dumbells are needed for kroc rows, me thinks.
[quote]Stuntman Mike wrote:
Some bigger dumbells are needed for kroc rows, me thinks.[/quote]
I hate the fact that my gym’s dumbbells only go to 110lbs…
Bench
135x5/5
140x5
155x5
180x11 PR
CG Bench
65x15
95x12
135x10
Mini Band Pushdowns
3 sets
Chins
BWx10/4/4/4
My bench is getting a lot better, that is a 3 rep PR.
xb-c, any reason why you did just just bump it up to a plate and quarter?
ME legs
ATG! squats
225x8?forgot to count on a few sets x5
Romainian deads (never really done these)
225x8x2
275x4x1
wore a belt on these my first time wearing a belt on any exercise.
weird calfs on my squat rack need to build a calf block also did lunges and stuff.
I like training in my garage i was just about to walk out of my session and i saw the summer tires sitting there and decided i would do box jumps i got up to 4 of them not bad for a big guy.
Week IV
Workout I: Chest & Calves
30° Incline BB Press
95x12
140x10
170x9
205x8,6,6
45° Incline DB Press
85²x6,3
DB bench Press
85²x8
DB Flyes
50²x10,10
Standing Calf Raises
212x15,15…these are from the floor with no elevation
I changed up the schedule for the week to better coincide with my energy levels by weeks end. Also going to do some focused training for my back for the next few months.
[quote]Stuntman Mike wrote:
xb-c, any reason why you did just just bump it up to a plate and quarter?[/quote]
On my last cycle of 531 for the 2nd week of bench I did 175x5 or until failure I think I got 9, anyways 175 was the prescribed % I was to use. From what I’ve read, after each cycle (4 weeks) you add 5lbs to your bench and 10-15lbs to your squat and deadlift working sets.
I’m getting PR’s every day im in the gym so w/e it is it is working.
[quote]Stuntman Mike wrote:
Saturday 11/22/08 Upper back
Lat pulldown
100x8
130x8
145x8
160x8
175x8
Kroc Row
100x30 both arms
EZ Bar Curls with slow negative
95x6
75x8
75x8
75x8
Pinwheel
45x6
45x6
45x8
45x8
Some bigger dumbells are needed for kroc rows, me thinks.[/quote]
Have you found a lot of gains in size/strength with the high rep kroc rows? The gym I’m going to be going to starting mid-December has dumbbells only going up to 100 so I figured it would be a good time to try out some kroc rows and just go for more and more reps every week.
I progressed pretty quickly with them, maybe 6 weeks ago I could only get to 80’s for 15 reps.
I can’t really figure out how far I could keep advancing since I don’t have access to higher dumbbells.
I don’t know if I’ll bump it to 35 next week for just scrap it. As far as size goes, I have no idea. Trying to get my big three up at the moment.
Sorry, little drunk right now, hope I answered your question.
what is everyone’s thoughts on the carryover from hack squats too back squats? did these today but my hack squat number is a lot lower than my back squat numbers, maybe it’s cause I’m going hamstring too calf?
[quote]jtg987 wrote:
what is everyone’s thoughts on the carryover from hack squats too back squats? did these today but my hack squat number is a lot lower than my back squat numbers, maybe it’s cause I’m going hamstring too calf?[/quote]
Hacks are more of a quad exercise than properly done back squats…
Do you do hacks free-weight or on the hack machine? Free weight sucks balls anyway imo… Just too awkward of an exercise for me and can’t really load it up properly.
[quote]bulldogtor wrote:
Stuntman Mike wrote:
Saturday 11/22/08 Upper back
Lat pulldown
100x8
130x8
145x8
160x8
175x8
Kroc Row
100x30 both arms
EZ Bar Curls with slow negative
95x6
75x8
75x8
75x8
Pinwheel
45x6
45x6
45x8
45x8
Some bigger dumbells are needed for kroc rows, me thinks.
Have you found a lot of gains in size/strength with the high rep kroc rows? The gym I’m going to be going to starting mid-December has dumbbells only going up to 100 so I figured it would be a good time to try out some kroc rows and just go for more and more reps every week.[/quote]
Kroc rows are meant to be a cheated exercise… But even if you were to go strict, 100 lbs db’s are just too light. You’ll end up doing those for lots of reps rather soon if you do things right… 100lbs rows just aren’t going to get you all that big 
You could do them for some quick and easy progress and then switch to a different kind of row…
But imo, reaching even the 200 lb db’s on kroc rows is one of the easier things you can accomplish, and they gave me great gains…
Maybe get a custom db handle?
[quote]xb-C wrote:
Stuntman Mike wrote:
xb-c, any reason why you did just just bump it up to a plate and quarter?
On my last cycle of 531 for the 2nd week of bench I did 175x5 or until failure I think I got 9, anyways 175 was the prescribed % I was to use. From what I’ve read, after each cycle (4 weeks) you add 5lbs to your bench and 10-15lbs to your squat and deadlift working sets.
I’m getting PR’s every day im in the gym so w/e it is it is working.
[/quote]
Wait… Don’t get me wrong, but adding only 5 lbs to your bench and 10-15 to your squat and deadlift every 4 weeks seems like very slow progress to me (at you stage).
Sure that that program isn’t just for advanced powerlifters struggling to increase their 1rm?
I have no experience with Wendler’s program myself, just saying… I never trained my max strength, but on my old 4-way split I added way more weight to my 6-8rm over 4 weeks than you are adding to your 1rm on that program…
Just seemed weird to me, no offense meant.
[quote]Cephalic_Carnage wrote:
bulldogtor wrote:
Stuntman Mike wrote:
Saturday 11/22/08 Upper back
Lat pulldown
100x8
130x8
145x8
160x8
175x8
Kroc Row
100x30 both arms
EZ Bar Curls with slow negative
95x6
75x8
75x8
75x8
Pinwheel
45x6
45x6
45x8
45x8
Some bigger dumbells are needed for kroc rows, me thinks.
Have you found a lot of gains in size/strength with the high rep kroc rows? The gym I’m going to be going to starting mid-December has dumbbells only going up to 100 so I figured it would be a good time to try out some kroc rows and just go for more and more reps every week.
Kroc rows are meant to be a cheated exercise… But even if you were to go strict, 100 lbs db’s are just too light. You’ll end up doing those for lots of reps rather soon if you do things right… 100lbs rows just aren’t going to get you all that big
You could do them for some quick and easy progress and then switch to a different kind of row…
But imo, reaching even the 200 lb db’s on kroc rows is one of the easier things you can accomplish, and they gave me great gains…
Maybe get a custom db handle?[/quote]
Gyms got one, I’ll have to get it out next time.