Workout B2
Standing Alternating DB Curls
25²x16
30²x8
50²x8+5+5=18
Gorilla curls
20x16
40x8
60x11
Standing IM2000 calf raise
126x12
196x12
246x11
DB stiff-leg deadlift
50²x12
90²x10+8+6=24
BB front squat
45x12
95x6
135x4
185x2
235x4
190x10+5+5=20
Live, I’m having the same problems… I hit 240lbs easy on flat bench two weeks ago(15lb pr), and my flat bench strength has been regressing ever since.
185 felt strangely heavy today even though I wanted to hit 215 for 6…
I guess I’ll just drop it and do decline for a while. (as well as close grip on arm day)
Edit: omg 300 poastz!
Well my latest highlight was hitting 17 chinups today, stopping at the bottom of each rep, no swinging or kipping whatsoever. Only 3 more to go…
Now if only some of this snow would go away so I can resume running…lunges only work for so long.
[quote]Vegg wrote:
Live, I’m having the same problems… I hit 240lbs easy on flat bench two weeks ago(15lb pr), and my flat bench strength has been regressing ever since.
185 felt strangely heavy today even though I wanted to hit 215 for 6…
I guess I’ll just drop it and do decline for a while. (as well as close grip on arm day)
Edit: omg 300 poastz![/quote]
yeah dude like 4 months ago, i was benching 225 for reps.
but whatever im still bigger than i was 4 months ago so it cant be that bad afterall.
Today’s Legs
Leg Press:
815x10, 605x20
*50 lbs. more on the heavy set and hit the same reps!
Lying Leg Curl:
Still rehabbing the knee as it still bugs on curling movements. Did some 70 lb. leg curls for like 40-50 reps and then another set of 30-40 reps. Then stretched my hamstrings real good.
Man, i don’t know if I have an abnormally strong chinup or something… but I went into the gym on sunday just to dick around and I hit 4 sets of 15 chins pretty easily. I was kinda curious to see if my chinup strength for higher reps had gone down much since I don’t do them anymore and well, apparently not.
Since I had such a bad arms day on Thursday I decided to play around with some stuff, and I’ve been wanting to try the smith RGBP, so I got a feel for it and just did sets of 10 adding a little bit to the bar till I got to 245 where I did 2 sets of 10. Nothing strenuous, just wanted to get a feel for it. I really, really liked it! Once I’m doing the In-Humans with like 495 in the next few weeks (HA!), i look forward to throwing these in there.
Man, I seriously cannot wait for this stupid diet to be over I’m ready to get fucking huge.
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Yo CC. I need a new tricep exercise for my 2nd movement. I know to do a heavy press for my main movement but I absolutely hate EZbar extentions behind head and skullcrushers. And as you know I can’t PJR, because of the DBs only going to 100 at my gym. Was thinking of adding some V-bar pressdowns but don’t want to after reading what you wrote out for DG. What else to do? lol
www.larryscott.com/bio/newsletter/97summer_2.cfm
You can do them standing and with one leg back and one forward and bending over at the waist as well, trickier to stabilize but they work well.
If those aren’t an option, consider to go all Powerlifter your tris and after your heavy press just do a floor press with a grip inside shoulder width or CGP’s as I described above (like a board press without boards)… Well, both don’t work too well if you don’t have a spotter… Smith floor presses could work if you have a smith available that goes down far enough.
It means two heavy presses but whatever…
[/quote]
im not sure if your a fan cc but i did those for a while standing bending at the waist and its a bitch when u get to use heavier weight. i got a calf pump while doing these haha
[quote]crod266 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Yo CC. I need a new tricep exercise for my 2nd movement. I know to do a heavy press for my main movement but I absolutely hate EZbar extentions behind head and skullcrushers. And as you know I can’t PJR, because of the DBs only going to 100 at my gym. Was thinking of adding some V-bar pressdowns but don’t want to after reading what you wrote out for DG. What else to do? lol
www.larryscott.com/bio/newsletter/97summer_2.cfm
You can do them standing and with one leg back and one forward and bending over at the waist as well, trickier to stabilize but they work well.
If those aren’t an option, consider to go all Powerlifter your tris and after your heavy press just do a floor press with a grip inside shoulder width or CGP’s as I described above (like a board press without boards)… Well, both don’t work too well if you don’t have a spotter… Smith floor presses could work if you have a smith available that goes down far enough.
It means two heavy presses but whatever…
im not sure if your a fan cc but i did those for a while standing bending at the waist and its a bitch when u get to use heavier weight. i got a calf pump while doing these haha[/quote]
Ya I’ve tried them before but couldn’t ever get enough weight into position. Once I’m doing the whole stack + adding external weight its hard to get into position.
[quote]josh86 wrote:
crod266 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Yo CC. I need a new tricep exercise for my 2nd movement. I know to do a heavy press for my main movement but I absolutely hate EZbar extentions behind head and skullcrushers. And as you know I can’t PJR, because of the DBs only going to 100 at my gym. Was thinking of adding some V-bar pressdowns but don’t want to after reading what you wrote out for DG. What else to do? lol
www.larryscott.com/bio/newsletter/97summer_2.cfm
You can do them standing and with one leg back and one forward and bending over at the waist as well, trickier to stabilize but they work well.
If those aren’t an option, consider to go all Powerlifter your tris and after your heavy press just do a floor press with a grip inside shoulder width or CGP’s as I described above (like a board press without boards)… Well, both don’t work too well if you don’t have a spotter… Smith floor presses could work if you have a smith available that goes down far enough.
It means two heavy presses but whatever…
im not sure if your a fan cc but i did those for a while standing bending at the waist and its a bitch when u get to use heavier weight. i got a calf pump while doing these haha
Ya I’ve tried them before but couldn’t ever get enough weight into position. Once I’m doing the whole stack + adding external weight its hard to get into position.[/quote]
ye exactly it took to much effort to get into that postion that by the time it happen i was already dead ha
Alex it’s been like a week and a half and your already sick of it? haha
Started a new 4 week cycle today, Sheiko #30 template this time.
Not going to include warm up weights and shit because I’ve become lazy.
Bench
235x3x5
Squat
300x3x5
Bench
205x5x5
Incline DB fly
30x10
35x10x4
Squat
280x3x5
Leg Press
315x10
Death
bodyweightx1
Notes: Chugging SURGE Workout Fuel and getting ready for work. This workout shall not be spoken of again, I may have nightmares.
Had a good session last night. I was on a time crunch so it was short and sweet. Well, no that short I guess.
Bench
135x8
155x8
185x5
205x3
225x3
245x3
245x3
245x3
cable crossovers
25x10
25x10
25x10
stayed light on these and focused on squeezing, shoulder still bothing me
decline dumbbell
70x8
70x8
70x8
70x8
dumbbell hammer curls
25x10
35x8
35x8
reverse barbell curls
65x8
65x8
65x8
i love these
So, the shoulder issue I’m having, it hurts when I try to stretch my arm across my chest. I’ll attach a pic. Any ideas anyone?
[quote]Qaash wrote:
Workout B2
Standing Alternating DB Curls
25²x16
30²x8
50²x8+5+5=18
Gorilla curls
20x16
40x8
60x11
Standing IM2000 calf raise
126x12
196x12
246x11
DB stiff-leg deadlift
50²x12
90²x10+8+6=24
[/quote] SLDL’s rest-paused? [quote]
BB front squat
45x12
95x6
135x4
185x2
235x4
190x10+5+5=20[/quote]
The front squat widowmaker isn’t rest-paused either, unless you just write it that way. It’s a form of RP of course in that you take some breathers in between reps later in the set…
Mine was hurting when doing that but not anymore dre. At least you’re able to lift still with yours. I tried some pushups this morning after my walk to see if the shoulder was ready to hit chest tonight. Nope, hopefully next week. 
Fucking sucks because I’m super excited to get in there and smash some bench. I know I can get 315 for my 6-8 set within a month or so. 275 just felt so light and comfortable when I was doing my deload week a few weeks ago. Damn I fucking hate myself right now for messing up my shoulder!
Edit: Oh also I did some “shoulder dislocates” this morning with my bath towel before I got in the shower, probably did about 30 or so…I really hate the burning feeling in my traps, it travels like all the way up my neck to my ears.
Also, its my dad’s B-day today so I have to go out to dinner with the family. So the fact that I can’t train makes it easier to get there on time but I’m still pissed because my chest is what I need to be training the most. I’d be a lot less pissed if I couldn’t train back but could train chest. Oh well.
[quote]josh86 wrote:
Mine was hurting when doing that but not anymore dre. At least you’re able to lift still with yours. I tried some pushups this morning after my walk to see if the shoulder was ready to hit chest tonight. Nope, hopefully next week.
Fucking sucks because I’m super excited to get in there and smash some bench. I know I can get 315 for my 6-8 set within a month or so. 275 just felt so light and comfortable when I was doing my deload week a few weeks ago. Damn I fucking hate myself right now for messing up my shoulder!
Edit: Oh also I did some “shoulder dislocates” this morning with my bath towel before I got in the shower, probably did about 30 or so…I really hate the burning feeling in my traps, it travels like all the way up my neck to my ears.
Also, its my dad’s B-day today so I have to go out to dinner with the family. So the fact that I can’t train makes it easier to get there on time but I’m still pissed because my chest is what I need to be training the most. I’d be a lot less pissed if I couldn’t train back but could train chest. Oh well.[/quote]
Yeah well, give it more rest and do broomstick/towel stretches every day, 30-50 reps and try moving the hands closer and closer together (within reason, of course).
And in the future I guess just don’t go all the way down on incline presses 
Does anyone in a warm climate want to do some sort’ve of lifter exchange program? We are suppose to get another foot of snow over the next couple of days. I can’t take it anymore!!!
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Mine was hurting when doing that but not anymore dre. At least you’re able to lift still with yours. I tried some pushups this morning after my walk to see if the shoulder was ready to hit chest tonight. Nope, hopefully next week.
Fucking sucks because I’m super excited to get in there and smash some bench. I know I can get 315 for my 6-8 set within a month or so. 275 just felt so light and comfortable when I was doing my deload week a few weeks ago. Damn I fucking hate myself right now for messing up my shoulder!
Edit: Oh also I did some “shoulder dislocates” this morning with my bath towel before I got in the shower, probably did about 30 or so…I really hate the burning feeling in my traps, it travels like all the way up my neck to my ears.
Also, its my dad’s B-day today so I have to go out to dinner with the family. So the fact that I can’t train makes it easier to get there on time but I’m still pissed because my chest is what I need to be training the most. I’d be a lot less pissed if I couldn’t train back but could train chest. Oh well.
Yeah well, give it more rest and do broomstick/towel stretches every day, 30-50 reps and try moving the hands closer and closer together (within reason, of course).
And in the future I guess just don’t go all the way down on incline presses
[/quote]
Will do on the shoulder stretches.
Going all the way down was not the issue, flaring the elbows was. I know because when I freeweight incline bench I go all the way down and touch the upper chest and have NO shoulder pain or discomfort whatsoever…but it feels natural to tuck the elbows when using freeweight BB. I probably just had the seat too close in the smith so bar was coming down too high.
Doesn’t matter because I’m gunna be going with HS Incline, Flat BB, and Pec-deck when the shoulder is good to go again. 
[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Mine was hurting when doing that but not anymore dre. At least you’re able to lift still with yours. I tried some pushups this morning after my walk to see if the shoulder was ready to hit chest tonight. Nope, hopefully next week.
Fucking sucks because I’m super excited to get in there and smash some bench. I know I can get 315 for my 6-8 set within a month or so. 275 just felt so light and comfortable when I was doing my deload week a few weeks ago. Damn I fucking hate myself right now for messing up my shoulder!
Edit: Oh also I did some “shoulder dislocates” this morning with my bath towel before I got in the shower, probably did about 30 or so…I really hate the burning feeling in my traps, it travels like all the way up my neck to my ears.
Also, its my dad’s B-day today so I have to go out to dinner with the family. So the fact that I can’t train makes it easier to get there on time but I’m still pissed because my chest is what I need to be training the most. I’d be a lot less pissed if I couldn’t train back but could train chest. Oh well.
Yeah well, give it more rest and do broomstick/towel stretches every day, 30-50 reps and try moving the hands closer and closer together (within reason, of course).
And in the future I guess just don’t go all the way down on incline presses
Will do on the shoulder stretches.
Going all the way down was not the issue, flaring the elbows was. I know because when I freeweight incline bench I go all the way down and touch the upper chest and have NO shoulder pain or discomfort whatsoever…but it feels natural to tuck the elbows when using freeweight BB. I probably just had the seat too close in the smith so bar was coming down too high.
Doesn’t matter because I’m gunna be going with HS Incline, Flat BB, and Pec-deck when the shoulder is good to go again. :)[/quote]
I have pain in the shoulder on incline bb press even with my elbows tucked.
[quote]dre wrote:
Does anyone in a warm climate want to do some sort’ve of lifter exchange program? We are suppose to get another foot of snow over the next couple of days. I can’t take it anymore!!![/quote]
I’d offer to do it, but I like the sunshine and warm climate lol!
actually its been all rainy latley, I’m like a plant I need the sun or I can’t do much. lol
idk what kinds of music you guys listen to, this came out some months ago but it’s probably my favorite song for the gym right now
That or T.I.- Motivation
Anyways if you need an extra kick in the gym hit that up.
I’m out to go hit it.
Have a good one guys. My last serious lift of this week as my body could use a little break, gonna drive 5 hours north or so to visit the family for Christmas.
Happy Holidays BOI.
DG
Still training…way too busy to post regularly with clients etc…will start logging back in come February when I moveto a new gym and start a 6 month bulk.
Great stuff from all.
OMC
Cool song Gerdy!
Josh, I know how you feel about not being able to have your chest day. In the long run though, this break will help you I think, and your numbers will most likely blow up yet again and you’ll be flat BB pressing 365 for 10-12 next week.
My legs are so fucking sore. It was utterly painful to get out of bed this morning. I have chest today (lol…), so yeah. I’m gonna use the wrist wraps and see if I can do some damage.
