Week I
Workout 3
Back squat 6x2x220
135x10
185x8
205x6
220x3,3,3,3,3,3
BB bench press 6x3x190
135x12
160x10
190x2,2,2,2,2,2
End week 1 of Nates’ strength program. Felt strong on all sets. Best of all I found my squat form…the exact stance I needed to go ass to grass with no problem. My thighs hit the calves on every rep. I even had my girl mark it on the floor so I’ll always hit it.
JB- make the best of the situation, the iron will be there waiting.
[quote]dre wrote:
Ok, proud poppa to be here, gotta brag a bit. Here’s a pic taken yesterday or my little future powerlifting world champion! We didn’t find out the sex, want it to be a surprise.[/quote]
Congratulations! The feeling the first time you saw that must have been awesome!
Had an oly liftin session last night, went pretty well. Did 7 sets of clean pulls and 5 sets of paused front squats. Didn’t make time for my back session (spent that time with my girl instead), will do it next week.
Today was my chest and tricep day. I switched one of my isolation movements for a compound movement and I lowered most of my rep ranges, and I liked the workout much better. I’ll do the smae thing for monday’s shoulder and bicep workout.
Flat DB bench
30 x 8
55 x 6
70 x 3,2
65 x 5,3,3
Low incline DB bench
50 x 3
55 x 6,5,4
50 x 6
Wide-grip incline bench to neck (will replace these with decline DB bench methinks)
95 x 8,5,5
Flyes (gotta find something to replace these…)
3 sets of ? with 15 lbs
Close-grip bench (need to change this too)
135 x 3,3,3,2
Close-grip cable ext. (c.t.)
90 x 9,2,4
Wide-grip calbe ext. (c.t.)(diff. machine than last week)
60 x 3
45 x 6,4
DB extension (c.t.)
10 x 8,5,5
My tricep contractions were painful towards the end of my workout, felt awesome.I really need to find an exercise to do instead of close-grip bench pressing for my heavy tricep movement. I might try dips next workout.
[quote]WS4JB wrote:
When i wear a shirt and tie to bartend ive had people tell me i look like a bigger Jason Statham (The Transporter,Crank,etc) so i’ve come to love to close buzz cut.
And starting 2 weeks from today i’ll be opening a gym every morning at 5 a.m, so the less time it take me to get ready, the better.
[/quote]
Speaking of mr. Statham, has anyone seen Death Race? Awesome movie. Not much in the way of dialogue, but the action is intense.
Oh Death Race is out already? Maybe I’ll see it tomorrow, looked like a good guy movie (read: lots of blood and killing, hopefully minimal love story).
JB Statham ain’t a bad look to have, as long as you always stay a “bigger” Statham.
Dre funny you posted that considering the most recent article. This baby better actually be a powerlifting champ lol.
I like the guys movies, but he weighs like 175 pounds, only way im going back down to that is if i lose a leg.
I might actually see it tomorrow as well, I was supposed to be headed down to St. Louis with a female “friend” to stay for the weekend and hit up six flags (Fuckin Turkey Legs!!) but it might have fell through.
–JB
Statham looked to have decent size in The Transporter (which I loved), but of course a little bit of airbrushing, close-ups, pre-filming pump-ups, etc, can go a long ways to make people look bigger than they are.
Today’s ME Bench:
2 Board Press(working sets only)
325xf (bad setup)
315x1
295x1/1/1
Skullcrushers:
125x6/6/6/6
Lateral Raises:
35x6/6/6/6
Pullups:
55x8/8/8
I would’ve hit 325 if I’d taken a bit more time to set up, but I rushed it in my excitement. Stupid mistake. Now I just need to figure out one more exercise to rotate in for ME bench, because my jury-rigged floor press idea didn’t work so well.
On a side note, check out this article I randomly came across on MSN:
http://health.msn.com/mens-health/articlepage.aspx?cp-documentid=100213854>1=31036
It actually had good information, I was pleasantly surprised. Over and out dudes, keep adding weight!
Could you use Shoulder press, or overhead pin lockout for that ?
Does it have to be a horizontal press or can you toss in an overhead lift ?
[quote]WS4JB wrote:
Could you use Shoulder press, or overhead pin lockout for that ?
Does it have to be a horizontal press or can you toss in an overhead lift ?[/quote]
I don’t THINK so, but not 100% positive. I already do the partial military presses once a week. I’m gonna look into it a bit more.
So been pretty busy the last couple days, still got my training in just haven’t taken the time to post em up. Here they are.
Thursday’s Back session
RDL for warmups:
135x15
185x8
225x6
275x3
Deadlift:
315x1
355x1
375x1
405x2
315x1 (basically just to rack it, lol)
Wide-grip Rack Pullup:
+50x17
+65x13
+85x11
Chest-supported HS Row (1arm at a time, reps/weight are per side):
3plates x20
4plates x13
5plates x7
Friday’s Shoulder/Trap session
Military Press:
95x15
115x12
135x11
95x10 (dropset)
Bent-over Reverse DB Fly:
35x17
35x16
35x15
DB Side Lateral:
35x14
35x12
35x12
BB Shrug:
315x15
315x15
315x17
Today’s Arm session: Was feeling a bit of nagging pain in my left elbow/forearm so I didn’t go as heavy as I’d have liked to on the skullcrushers
Skullcrusher / Pinwheel Curl:
75x19 / 42.5x15
85x17 / 50x17
105x11 / 60x15
95x14 / 70x11
Tricep Pressdown / BB Curl:
150x20 / 70x18
175x15 / 80x13
195x11 / 90x12
Bench Dip / Reverse EZbar Curl:
+90x21 / 70x20
BWx32 / 70x19
Oh and Jason Stathom looks to have pretty good size in the Death Race movie, I saw it twice…it fucking pumped me up both times. lol And he is ripped as fuck in the movie too.
oh man…I havent posted in a while…heres the best two workouts…
09/03/08
SQUAT-(ATG tom platz style)
135x10
225x10
315x10
405x10 new p.r.
495x2
LEG PRESS-
985x20
1245x12
HACK SQUATS-
440x15
680x8
NAUTILUS LEG CURLS-
140x12
200x10
HIP EXTENSORS-
150x12 each leg
ONE LEGGED LEG CURLS-
90x10
SEATED CALF RAISES-
225x15
225x12
NAUTILUS CALF RAISES-
270x20
270x15
09/05/08
prelude to workout…pretty much the worst day of my life…it was completely confirmed that things between my ex and I are completely OVER and it was terrible…I went into the gym fearless and pissed…and did something I never thought possible
DEADLIFT-
225x5
405x3 on the third rep the weight just felt so light I just launched it up and threw it down…it literally felt like 135…then it hit me…I grabbed the bar, regripped it and just straight powercleaned it…no problem…it was single handedly the greatest thing I have ever done in the gym…it was better than pulling 705!!
POWERCLEAN-
405x1!!!
back to DEADLIFT-
495x2
585x2
675xmiss…oh well
BENT ROWS-
405x10
405x8
NAUTILUS PULLOVERS-(2 sec pause contraction)
20 platesx15
27 platesx12
HAMMER STRENGTH LOW ROWS-
405x12
SEATED WIDE GRIP CABLE ROWS-
21 platesx12
REVERSE PEC DEC FLYES-
15 platesx18
INCLINE REVERSE DB FLYES-
50sx12
INCLINE DB CURLS-(paused contractions…slow positives and negs)
40sx12
50sx10
CAMBERED BAR SPIDER CURLS-
135x12
ONE ARMED NAUTILUS CURLS-
130x12
170x10
[quote]underthestar wrote:
DEADLIFT-
225x5
405x3 on the third rep the weight just felt so light I just launched it up and threw it down…it literally felt like 135…then it hit me…I grabbed the bar, regripped it and just straight powercleaned it…no problem…it was single handedly the greatest thing I have ever done in the gym…it was better than pulling 705!!
POWERCLEAN-
405x1!!!
back to DEADLIFT-
495x2
585x2
675xmiss…oh well
[/quote]
Congrats on the pc man, and sorry about your situation.
Nate,
I actually had to read that three times before my brain could actually handle it.
oh, and women are crazy, I was bartending a wedding tonight, and during the reception the best man got into a tiff with his fiance, and the bitch called off their wedding, which was 5 weeks away, and stormed out of there.
But then you find a really cute one like the bridesmaid i just dropped off at home, and it makes you forget about all the crazy.
fucked up my left bicep loading a filled keg into the bed of a pickup truck, feels like somethings pinched.
–JB
[quote]WS4JB wrote:
fucked up my left bicep loading a filled keg into the bed of a pickup truck, feels like somethings pinched.
–JB[/quote]
Sorry to hear that, man.
(weren’t there any empty or at least half-empty kegs available for you to warm up with? 
Damn… 405 powerclean?:
I did shoulders yesterday after a strange day at work. I haven’t worked shoulders in a few weeks due to circumstances and sickness, so I was a lot weaker than I wanted to be. I just kinda eased back into it.
Saturday - Shoulders
Military press
bar x 10
135lbs x 7 (a lot heavier than I thought it was going to feel…)
135lbs x 7
155lbs x 5
185lbs x 3
185lbs x 3
Seated DB Shoulder press
50’s x 12
60’s x 12
75’s x 8
75’s x 8
75’s x 8
DB Lateral raises
25’s x 15
25’s x 15
35’s x 8
35’s x 8
Cable lateral raise thing… very controlled con. and eccentric)
?lbs x 12
?lbs x 8
?lbs x 6 / ?lbs x 6
Waited for my buddy to finish, so I played…
One-armed cable curls
2 drop sets, 10 reps + 10 reps each. Felt nice… haha.
DC Calf raises on leg press
2 sets x 8 reps. Not the best today but oh well.
On a good note, my friend said he can definitely tell my calves are growing, which is nice. I love working shoulders so it was good to get back into it. Pretty disappointed with my numbers though, but I’ll get it back up. Today, homework from sunrise to sundown. Rest up today if you aren’t training, new week’s comin!
Dre congrats on the baby.
Close Grip Decline Bench
bar x 20
95 x 14
115 x 10
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
DB Incline Press
45’s 2x10
45’s x 8
T Bar Rows
1 plate x 20
2 plates x 15
2 plates+25 x 10
yeah hell yeah, congrats on the baby dre! thats awesome…and yes Bug a 405 powerclean…pretty sweet, pretty random…pretty well stunned by it still…
JB- wtf dude? pinched something? in your bicep? sounds like something you need to just work through…btw you dont use much biceps benching or squatting …especially squatting…but if it isnt a tear…hmm did you see a doc?
underthestar, I heard about the power clean PR.
BEASTLY
Nate - that’s a sick power clean! Nice fucking job!
JB - the world has a way of balancing itself - the pinched biceps is your payment for the bridesmaid