Alright I got a question for all you people shrugging 300+ lbs for reps; are you using straps, mixed grip, or do you just have big hands/strong grip?
Any time I try to go over 265 or so with a double overhand grip, after a couple reps the bar starts slipping a little. at 285 lbs, it’s hopeless. Granted, I have small hands (smaller than a good deal of chicks), but that shouldn’t be THAT big a deal, should it?
I use straps for shrugs.
new gym today.
warmed up with cables, used v-bar. 4 sets
incline skullcrushers, 135lbs 5 sets 10 reps
close grip, 245lbs 5 sets 6-10 reps
french press, 140lbs 4 sets 8 reps
weighted dips, 3 plates 4 sets 6-8 reps.
[quote]Dylanj wrote:
new gym today.
warmed up with cables, used v-bar. 4 sets
incline skullcrushers, 135lbs 5 sets 10 reps
close grip, 245lbs 5 sets 6-10 reps
french press, 140lbs 4 sets 8 reps
weighted dips, 3 plates 4 sets 6-8 reps.[/quote]
Out of curiosity, do you do straight sets, or are you pyramidding?
What I mean is, are all 5 of those sets of skullcrushers done with 135lbs ?
Guys the past week or so I’ve been busy and just now got a new computer up and running.
Here is a video of the 295 x 5.
It’s just the raw video file, I have a windows xp and for some reason I cannot use windows movie maker to edit my videos.
and here are my shins after it was all said and done
[quote]mr popular wrote:
Dylanj wrote:
new gym today.
warmed up with cables, used v-bar. 4 sets
incline skullcrushers, 135lbs 5 sets 10 reps
close grip, 245lbs 5 sets 6-10 reps
french press, 140lbs 4 sets 8 reps
weighted dips, 3 plates 4 sets 6-8 reps.
Out of curiosity, do you do straight sets, or are you pyramidding?
What I mean is, are all 5 of those sets of skullcrushers done with 135lbs ?[/quote]
no i do not pyramid. straight sets.
Today was a very intense shoulder and biceps curling training session. The weights were heavy, and hard.
Barbell Standing Shoulder Press
Went in like a freak and pyramided up in the weight until last set of 52.5kg for 6 reps! Grinded it out. It was my bitch then.
Dumbbel Lateral Raises
Did these hard and heavy… worked up to 15kg dumbbells for 9 reps… then dropped down did some higher rep sets pure torture by the w ay.
Straight Bar Preacher Curl
Very intense… worked up to 5kg per side. It was hard for about 9 reps. Gonna up the weight next time BOYS.
DB Preacher Curls in the HOUSE!
Got these babues done today… big pump. Got up to the 9kilo dbls for 11 reps… killer. Next time its up to the 10kg weights. CAN’T wait-
Have fun fellows. Until next time.
[quote]Alquemist wrote:
Today was a very intense shoulder and biceps curling training session. The weights were heavy, and hard.
Barbell Standing Shoulder Press
Went in like a freak and pyramided up in the weight until last set of 52.5kg for 6 reps! Grinded it out. It was my bitch then.
Dumbbel Lateral Raises
Did these hard and heavy… worked up to 15kg dumbbells for 9 reps… then dropped down did some higher rep sets pure torture by the w ay.
Straight Bar Preacher Curl
Very intense… worked up to 5kg per side. It was hard for about 9 reps. Gonna up the weight next time BOYS.
DB Preacher Curls in the HOUSE!
Got these babues done today… big pump. Got up to the 9kilo dbls for 11 reps… killer. Next time its up to the 10kg weights. CAN’T wait-
Have fun fellows. Until next time.[/quote]
Just something I noticed: Your Curls really seem somewhat light (esp. the db preachers) compared to the weights you use on shoulder exercises.
If you can overhead-press 52.5 for 6, I’d have imagined you using something like 15-18 Kg for DB preachers and maybe 7.5-10 a side for straight bar preachers.
May just be an individual thing, I guess. As long as you keep on progressing…
[quote]Cephalic_Carnage wrote:
Alquemist wrote:
Today was a very intense shoulder and biceps curling training session. The weights were heavy, and hard.
Barbell Standing Shoulder Press
Went in like a freak and pyramided up in the weight until last set of 52.5kg for 6 reps! Grinded it out. It was my bitch then.
Dumbbel Lateral Raises
Did these hard and heavy… worked up to 15kg dumbbells for 9 reps… then dropped down did some higher rep sets pure torture by the w ay.
Straight Bar Preacher Curl
Very intense… worked up to 5kg per side. It was hard for about 9 reps. Gonna up the weight next time BOYS.
DB Preacher Curls in the HOUSE!
Got these babues done today… big pump. Got up to the 9kilo dbls for 11 reps… killer. Next time its up to the 10kg weights. CAN’T wait-
Have fun fellows. Until next time.
Just something I noticed: Your Curls really seem somewhat light (esp. the db preachers) compared to the weights you use on shoulder exercises.
If you can overhead-press 52.5 for 6, I’d have imagined you using something like 15-18 Kg for DB preachers and maybe 7.5-10 a side for straight bar preachers.
May just be an individual thing, I guess. As long as you keep on progressing…
[/quote]
Yeah man I know… my biceps are really weak. I need to work on them. I am progressing tho. Real nicely. Like my shoulder exercises recently have jumped up.
Couldnt get into the gym today, closed for the weekend.
Just gonna start the program over again, do the workouts on the prescribed days.
Have a good labor day weekend guys, im gonna eat a crazy amound of grilled foods.
Week I
Workout 1
Back squat 6x2x220
135x10
185x6
205x4
220x2,2,2,2,2,2
BB bench press 6x3x190
135x10
165x8
190x3,3,3,3,3,3
Not really much to say on this session, I was able to complete the prescribed sets, weight and reps for the exercises. I’m dedicating the next nine weeks to this endeavor to increase my strength levels according to Nate’s program.
Hope your labor day is a good one.
Qaash
Well, I had a good training session on Friday but wasn’t able to train for the rest of the weekend because the gym was closed.
Won’t be able to train tonight either because I still have stupid golf league. I’m sooo done with golf for this year.
[quote]Qaash wrote:
Week I
Workout 1
Back squat 6x2x220
135x10
185x6
205x4
220x2,2,2,2,2,2
BB bench press 6x3x190
135x10
165x8
190x3,3,3,3,3,3
Not really much to say on this session, I was able to complete the prescribed sets, weight and reps for the exercises. I’m dedicating the next nine weeks to this endeavor to increase my strength levels according to Nate’s program.
Hope your labor day is a good one.
Qaash [/quote]
I started the same program yesterday at similar weights. Mine went like this:
SQUATS
6x2 @235
BB Flat Bench
6x3 @185
looks like you’re a bit stronger on Bench and I’m a bit stronger on squats. It will be interesting to see where we both end up in 9 weeks! Good luck, man!
[quote]WS4JB wrote:
Couldnt get into the gym today, closed for the weekend.
Just gonna start the program over again, do the workouts on the prescribed days.
Have a good labor day weekend guys, im gonna eat a crazy amound of grilled foods.[/quote]
Looks like you, me and Qaash are all running this program at the same time. I’m really looking forward to the next 9 weeks. Having just these 3 lifts to concentrate on is awesome. I took a little something from Nate’s post last week and have started wearing baggier, long sleeve shirts to the gym. It’s about the iron now, not me.
Took an unscheduled day off for labor day, played a ton of volleyball yesterday.
Today’s DE bench:
Bench Press:
160x3/3/3/3/3/3/3/3
OH touch head press thingies:
190x6/4
Kroc Rows:
155x12
Chinups:
95x5/5
Machine Curls:
95x15
First set of bench went up a tad slower than expected, probably because I was too lazy to bother with a lighter warmup set. On the remaining 7 sets speed was great. Rest of the workout was great, added either weight, reps, and on one set both.
It will be interesting to see how you 3 do on the same program. Wish you all the best of lifting.
[quote]jstines wrote:
Qaash wrote:
Week I
Workout 1
Back squat 6x2x220
135x10
185x6
205x4
220x2,2,2,2,2,2
BB bench press 6x3x190
135x10
165x8
190x3,3,3,3,3,3
Not really much to say on this session, I was able to complete the prescribed sets, weight and reps for the exercises. I’m dedicating the next nine weeks to this endeavor to increase my strength levels according to Nate’s program.
Hope your labor day is a good one.
Qaash
I started the same program yesterday at similar weights. Mine went like this:
SQUATS
6x2 @235
BB Flat Bench
6x3 @185
looks like you’re a bit stronger on Bench and I’m a bit stronger on squats. It will be interesting to see where we both end up in 9 weeks! Good luck, man!
[/quote]
Yeah man, fortunately I train at home so this program will be perfect for me. I’ll take this time to really bring up my calories so I can get the full benefits of this program and get a little extra size out of it.
Started the routine over yesterday, just did the same thing as the other day.
6x2 @ 305 for squat
6x3 @ 260 for bench
Looking forward to dead lifting tomorrow.
Hell yeah we goan’ have some strong mothafuckas in here soon!
I did something yesterday I haven’t done in a LONG time. I skipped my leg day.
I was fucking busy as fuck and yeah, school is a bitch. So today, I decided I’d throw in some 20-rep squats at the end of my chest workout. And I did. And now I cannot walk.
Tuesday - Chest (+squats)
Incline BB bench
135lbs x 5
185lbs x 12
205lbs x 8
225lbs x 4 (yuck)
Decline BB bench
135lbs x 2 (changed my mind on warming up haha)
185lbs x 16
225lbs x 12
255lbs x 6
245lbs x 7
Incline DB flyes (trying new shit out)
40’s x 12
50’s x 10
50’s x 10
50’s x 10
Pushups (wide grip)
BW x failure (around 20)
SQUATS!
135lbs x 10
185lbs x 30
225lbs x 21
(Alex collapses to the ground and cries.)
DC calf raises on leg press
2 sets x IDK they sucked I was so tired
Notes: Incline BB went SHITTY as fuck. 185 felt heavy (wow) and started at rep 6 I started to struggle, but IDK, it must be because it’s a new movement, cuz somehow I got through it. I was hoping for 6 at 225 but it just didn’t happen. Decline felt solid, 255 is a tad heavier feeling than I would have liked for comfortable reps, so I’ll keep it at 245 till I can get a comfortable 8, then up to 265. Flyes were fine. I’m not used to doing isolation chest work.
Squats were murder. I didn’t know if I had enough juice for 185 but it was easy as shit. Threw on 225, expected to get maybe 10, and after 5 I kept shaking my head at every rep by my training partner was fucking yelling at me hahhaha I kept trying to rack it. True 20-rep squats really do make a fucking man out of you. I collapsed to the floor and I saw stars and didn’t get up for 5 minutes. Did some half-assed calf raises but my poor quads were so pumped I could barely get the leg press out with like 350 lbs haha.
Homework all night now baby. P.S. from vacation and getting sick and moving to a new place and having to adjust to a totally new schedule, I’ve lose like 5 lbs I think. It’s sad. I hope they come back. Steak potatoes and milk baby.
Sunday’s Leg session
Squat:
135x10
185x5
205x3
225x16
RDL:
225x26
Leg Press:
2plates x15
6plates x10
10plates x22
Leg Curl:
100x19
NOTE: Going to be training legs at the gym on Sunday’s so I can use the leg press. I am posterior chain dominant on my squats and therefore my quad development suffers. I would front squat instead but due to my broken collar bone lump I have serious issues balancing the bar and keeping it from falling forward.
Today’s Chest session:
Flat BB Bench:
135x10
185x5
205x3
235x9
135x15 (dropset)
Incline BB Bench:
135x10
155x5
175x3
185x9
135x10 (dropset)
Dip (BW at time of dips = 202.5lbs w/ shoes):
BWx28
+25x18
+45x12
Pushup immediately following dips:
1 set to failure
Extreme stretching for pecs.