Today’s workout was as follows:
50 sec. rest between sets
Squat Thrust
20 reps x2sets
Dips
+20# x4 x3sets
+25# x4 x2 sets
1-Leg DB Deadlift
45’s x4 x5sets
DB Bench
75’s x4 x5sets
Lying Leg Curl
95 x4 x5sets
Side (suitcase) Deadlift
70# x15 x2sets
Qaash, oddly enough, when i was writing my new program, when i wrote down rear delt laterals, the thought actually did come to my mind that " Oh shit, im gonna be seen picking the 15’s off the rack.
Jstine,XB, you’re right over the border from me, did you guys get hit by that storm last night ?
I just spent the last 3 hours or so dragging some big ass fallen trees from my front yard to my back yard, and then i chopped them into fire wood, so needless to say, my upper back and forearms are more then warmed up for doing some dead lifts.
I decided that im gonna add in good mornings as well, hadn’t done them in a while so im pretty excited to start those up again.
I cant quite decide if i should do rack pulls then goodmornings, or go ahead and pull from the floor and then do goodmornings, anybody have an opinion on that ?
–JB
Where the hell is everybody? Seems like the thread’s been slow lately!
Lower body RE
Step ups (bench w/ 2 45’s at each end)
135lbs x 4 warmup
155lbs x 10
185lbs x 8
185lbs x 6 (left leg almost gave out, yikes)
Leg curls
80lbs x 6 warmup
130lbs x 12
140lbs x 10
150lbs x 7.5 (last one got up half way)
Romanian deadlifts
225lbs x 4 warmup
335lbs x 12
365lbs x 10
405lbs x 7
Donkey calf raises
3 sets DC style…it hurt a LOT today.
Notes: My back was pretty fried from those heavy rows yesterday so as usual, everything was tight, and the step ups just suck… but I pretty much only have 1 more week of this routine before I go on vacation, then a week of instinctual lifting/moving into my apartment then starting school and a new routine. Last year in November when I tried my hand at OVT, I could barely get 5 reps on 90 or 100lbs on leg curls, so I’ve definitely imrpoved a ton. RDL’s were brutal as always. Nice feeling when the big boys look over at your weight seemingly impressed.
Foooood.
It never occurred to me until my wife and I were talking yesterday, but, apparently, there are tons of people in gyms throughout the country that do not understand the simple, basic principle that the weights they are lifting are supposed to fell heavy - very heavy.
She confessed to me that, before she started lifting with me, she had never considered trying to lift the heaviest shit she could find. She was content just grabbing the proverbial pink dumbbells and pumping away until she was sweaty. She also considered lifting less useful than cardio, which I understand is a common misconception.
I guess I learned to lift from the right type of guys. Guys who played football and wanted to get as big and strong as they could. They were always pushing me and each other to go for more and get that 1 last rep. I only wish I knew half of what I now know about nutrition back when I trained with those guys. I’d be a SOLID 200+ right now instead of fighting my way up to a smooth 185.
[quote]bugeishaAD wrote:
Where the hell is everybody? Seems like the thread’s been slow lately!
Lower body RE
Step ups (bench w/ 2 45’s at each end)
135lbs x 4 warmup
155lbs x 10
185lbs x 8
185lbs x 6 (left leg almost gave out, yikes)
Leg curls
80lbs x 6 warmup
130lbs x 12
140lbs x 10
150lbs x 7.5 (last one got up half way)
Romanian deadlifts
225lbs x 4 warmup
335lbs x 12
365lbs x 10
405lbs x 7
Donkey calf raises
3 sets DC style…it hurt a LOT today.
Notes: My back was pretty friend from those heavy rows yesterday so as usual, everything was tight, and the step ups just suck… but I pretty much only have 1 more week of this routine before I go on vacation, then a week of instinctual lifting/moving into my apartment then starting school and a new routine. Last year in November when I tried my hand at OVT, I could barely get 5 reps on 90 or 100lbs on leg curls, so I’ve definitely imrpoved a ton. RDL’s were brutal as always. Nice feeling when the big boys look over at your weight seemingly impressed.
Foooood.
[/quote]
Those RDL’s just piss me off.
fanfuckingtastic stuff.
[quote]WS4JB wrote:
Jstine,XB, you’re right over the border from me, did you guys get hit by that storm last night ?
I just spent the last 3 hours or so dragging some big ass fallen trees from my front yard to my back yard, and then i chopped them into fire wood, so needless to say, my upper back and forearms are more then warmed up for doing some dead lifts.
[/quote]
Storms were coming in real hard early this AM on my way to the office. I’ll have to check when I get home to see if I’m missing any trees.
[quote]WS4JB wrote:
Qaash, oddly enough, when i was writing my new program, when i wrote down rear delt laterals, the thought actually did come to my mind that " Oh shit, im gonna be seen picking the 15’s off the rack.
[/quote]
Heh, I’ll just try not to think about it now…good thing I train at home…otherwise I might have ended up with a complex.
Lower body - Hip dominant,spinal erectors,traps,calves
Decided that i earned the full 3 scoops of Surge post workout instead of my usual 2 today.
Dead Lift from floor
225x5
295x5
315x5
315x5
345x5
365x2.5 (really pissed about this)
Snatch Grip Dead Lift (done out of anger at myself)
295 x 5
315 x 5
315 x 5
Back extension (belted in machine)
3x10-12 @ 150
Hamstring curls
3x10-12 @ 130
Shrugs - 4 x 10-12 @ 100 lb DB’s
Seated calf raise - 4x10-12 @ 4 plates
Comments: I dont know if my lower back was tired from the tree dragging i did earlier in the day, but i was very unhappy with my numbers on the conventional dead lift.
I swear to God i feel stronger when i dead lifting with a snatch grip.
Started to do a warm up set of good mornings after the SGDL, but i was so tight that i almost fell over with 135 on the bar, definitely wont be doing those on days ive already done 9 working sets of dead lifts.
Had to yell at some dude who was doing HAMMER curls in the power rack today. I literally did a double take becaues i couldnt believe it, he and his buddy would take turns curing in the power rack. I guess that if you curled directly in front of that mirror the lights and shadows might make it appear that you have some kind of muscular development.
Going to go destroy some Italian Beef, gotta enjoy eating as much food as i can on the parents dime before i leave for school in a month.
–JB
Nothing really new to add, but lifting with the team today, I got 225 x5. With it being 2-a-days, and not benching within the last 2 weeks, that kinda surprised me. :]
Workout 2A:Delts and Arms
A1. Mid-point
60²x10,10,10
A2. Standing DB lateral raise
30²x12,12,12
Seated DB press
60²x10,9,7
B1. DB preacher curl
40x10,10,10
B2. Kneeling cable triceps extension
52x12,12,12
C1. Hammer curls
30²x10,10,10
C2. Cable pressdown
52x15,15,13
D1. BB wrist curl
60x20,15
D2. One-arm overhead DB extension
30x10,10
Good session tonight but I think I pulled a muscle in my lower left lat yesterday and it annoyed me during my shoulder exercises. I think I need to strengthen my abdominal region to better support some of my lifts. Any suggestions would be appreciated.
Qaash, i really like hanging pikes as an ab exercise, its one of the few ab exercises i can do without getting really bored.
Well today was push 1 again and my first time lifting with my at home gym. Things went pretty damn well I must say, made some great improvements on almost all the lifts.
However, front squats did NOT go well today. I broke my collar bone last april and I have a huge lump there, this makes it very difficult to securely position the bar. Every set I did the bar felt like it was starting to slip forward and fucked up the set. Which also completely destroyed all my core strength. My upper back, abs, lower back, etc were all getting tired b4 I felt any real quad stimulation. I wont be front squatting anymore until I buy a front squat harness.
Incline BB Bench:
135 x 15
165 x 10
185 x 6
185 x 6
135 x 10
BTN Shoulder Press:
95 x 12
105 x 8
105 x 8
105 x 8
DB Side Lateral:
25 x 12
25 x 12
25 x 11
Close-grip BB Bench:
135 x 20
185 x 10
205 x 7
205 x 6
Skullcrusher:
80 x 10
80 x 10
80 x 9
Wrist Curl (tried it with the EZ bar, it sucked - strait bar is much better):
80 x 14, 10, 7 (rest-paused)
Front Squat:
135 x 5 - bar slipping, fucked up the set
155 x 5 - same shit
185 x 5 - same shit!
185 x 6 - same shit! gave up here
185 x 12 - back squat, by the time I decided to switch to back squat it was too late. I was fucking wiped.
From now on I’m just going to back squat on both of my push sessions, one of them I’ll do like a 3x12-15 setup and the other day ill do 4-5 sets in the 4-8 range.
I’ll switch back to front-squatting when I buy a front squat harness. But I’m sick of spending money at the moment so its going to have to wait.
WS4JB - just a suggestion but if you are going for max strength gains on your conventional dead you may want to lower the reps on your ramping up the weight sets. Save the strength for your heaviest sets then if you want after the heavy sets do some backoff sets. Just a thought.
[quote]WS4JB wrote:
Jstine,XB, you’re right over the border from me, did you guys get hit by that storm last night ?
–JB[/quote]
Shit ya I drove through all of that stuff man.
It was about 12:30 and it started lightening out real good as I was leaving my girls place then it just started out of nowehere.
I was driving to buddies place for the night and was going a good 10mph under so I could see. Not a very good idea. I pretty much drove through everything that hit us.
Sucks about the trees man.
I didnt mind dragging the trees, but i about pissed myself when i was chopping up a log and my ax broke.
I brought up the handle only to see my ax head stay lodged right there, thank God the thing did come off when i was bringing the ax up, since my mom was standing about 20 feet behind me, could have been really bad.
Just bought the thing this spring.
WS4JB, it trips me out how much stronger your squat is than your deadlift. Do you have like super stumpy legs or something?
Bug, Ive actually got pretty long legs for a guys my height(5"10-11).
I can front squat almost as much as I can dead lift, which is a little frustrating.
Ive got pretty long shins as well, when i look at my legs, my thighs seem very short compared to them.
Maybe im just some kind of freak. Ive got good numbers in the bench and squat, but the say that the dead lift is the lift that really shows if you are “strong”
Sucks for me.
Well it gives you something to focus on. You’re a strong mofo either way. Who cares about deadlifts anyways. 
I do.
Seriously though, there’s a reason in PLing there’s totals of 3 lifts. Not everyone’s built the same. No excuse for us to slack off on lifts we’re bad at (bench for me), but it’s simple fact.
Dang what are we doing up so late? Work is my excuse.
My excuse is women.
And i was finishing off a gallon of milk.
Im going back on the AD soon, so i figured i’d enjoy all the delicious carbs i can before the bitch that is the 14 day induction phase begins.