Interesting back training today. Two of my bodybuilding buddies were in the gym and were helping my training partner out with using his back in back training (he has no lats, haha). Anyways, this caused me to realllly focus on my back today and in turn I had a really nice workout overall.
Wednesday - BACK
Rack chins (first time doing these, not really that challenging, just trying to get a feel for them)
BW x 20
50lbs x 12
50lbs x 12
50lbs x 15 (not too challenging)
Rack pulls (lowered the pin one notch as an experiment… Ceph, et al, where do you like to place the pin on these bad boys?)
315lbs x 12
405lbs x 10
495lbs x 8 (used this as a work set)
Bentover rows (focusing on staying bent over more… its tough with heavier weights)
225lbs x 12
245lbs x 9
275lbs x 8
DB “Kroc” rows
130lbs x 30
90lbs x 8 (tight squeeze and hold at the top)
Lat pulldowns (getting good stretch)
150lbs x 15
175lbs x 12
stack x 10 or 11, not sure.
Straight-arm pulldowns as a finisher.
2 sets of calves at 440lbs on the machine leg press.
Notes: it was good. I am running on very little sleep but my performance was very good in the gym. I enjoyed the rack chins and really focusing on using my back. hurray.
6x6 on the deadlift nearly kicked my ass tonight. Up until now I’ve been working without a belt. After the first set, I knew I had better strap it on tonight. 5x5 next week is going to be real interesting:-O.
Cephalic Carnage, thanks for the PRJ Pull-overs, I have to say I really felt the long head working and my elbows never bothered me…I’ll be working with these for a while.
Brothers, your training logs are all looking good…JB, I’m on your side about Muscle Milk…I did that to myself once, just once.
It took me a solid hour to feel fine after I got home from practice today. It was about 90 degress out when I was running plus I had a nice helping of chicken, potatoes, and milk for my lunch that didn’t want to stay down.
Just finished breakfast, damn that was good. 4 eggs, 3 big sausage/weiner in the skins things, 4 slices pepper jack cheese, frank’s hot sauce cooked in a heaping spoonful of coconut oil. I feel like I should be on the AD Diet after eating like that.
Training session last night
Deads - 6x3
warm up
340 x 3 for all 6 sets
I really tried to focus on pushing through my heels and keep the bar on my legs. I had some really solid pulls and other pulls where I was leaning too far forward. All in all, not bad.
Rant here, I fuckin’ hate that you can’t use chalk at my gym. Buy all this great powerlifting, olympic lifting gear and then don’t allow chalk. It’s ridiculous. I guess the high school sports teams can’t even use chalk. What a joke. I have the liquid chalk from elite but it’s just not the same. I think I’m going to try the Grrrip gel chalk. Anyone ever use that? Another trick that works is wrapping athletic tape around the bar, so I’ll do that too.
You can’t use chalk at my gym either…but I do it anyway and no one has ever said shit to me about it. I bring it in a tupaware container in my gym bag and I just chalk my hands inside the container so I don’t make a mess.
Cable Lateral Raises (starting with arms in an X for larger ROM on every rep):
25x13
25x12
25x11
25x10
*These really target the medial head so damn well, got them from watching a Milos Sarcev training video.
Reverse Pec-deck:
160x14
160x13
160x11
160x11
Machine Lateral Raise:
125x11
*The resistance is weird on the machine, friend told me there is a better one with more constant resistance through the entire ROM so I moved to that one.
110x11
110x8
110x8
BB Power Shrug:
495x12
495x11
405x15
I was so fucking exhausted after the 2 sets at 495.
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
[quote]dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?[/quote]
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
[quote]Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
[/quote]
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.
[quote]dre wrote:
Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.[/quote]
I know, I couldn’t do it. I threw in one exercise each for delts, biceps and triceps after deadlifting to at least maintain or improve a little in those areas. I just make sure the main focus are the exercises in the program.
[quote]Qaash wrote:
dre wrote:
Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.
I know, I couldn’t do it. I threw in one exercise each for delts, biceps and triceps after deadlifting to at least maintain or improve a little in those areas. I just make sure the main focus are the exercises in the program.[/quote]
That’s not a bad idea. What are you doing, 3x10 for each exercise or something like that?
[quote]dre wrote:
Qaash wrote:
dre wrote:
Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.
I know, I couldn’t do it. I threw in one exercise each for delts, biceps and triceps after deadlifting to at least maintain or improve a little in those areas. I just make sure the main focus are the exercises in the program.
That’s not a bad idea. What are you doing, 3x10 for each exercise or something like that?[/quote]
Yeah, for the most part…I try to keep it heavy with shoulders so its more 3x6-8.
[quote]Qaash wrote:
dre wrote:
Qaash wrote:
dre wrote:
Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.
I know, I couldn’t do it. I threw in one exercise each for delts, biceps and triceps after deadlifting to at least maintain or improve a little in those areas. I just make sure the main focus are the exercises in the program.
That’s not a bad idea. What are you doing, 3x10 for each exercise or something like that?
Yeah, for the most part…I try to keep it heavy with shoulders so its more 3x6-8.[/quote]
[quote]dre wrote:
Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.[/quote]
Just wait until 6x6 week. I honestly have no idea how Quaash was able to do anything else after 6x6 deads yesterday. I finished my last rep and basically collapsed on a bench for 5 minutes before I could take all the plates off the bar and go home.
[quote]jstines wrote:
dre wrote:
Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.
Just wait until 6x6 week. I honestly have no idea how Quaash was able to do anything else after 6x6 deads yesterday. I finished my last rep and basically collapsed on a bench for 5 minutes before I could take all the plates off the bar and go home.
[/quote]
[quote]jstines wrote:
dre wrote:
Qaash wrote:
dre wrote:
Quaash, jstines or Nate, what do you guys think about doing some form of GPP on the weekends while doing Nate’s program? I want to start pulling the sled/flipping the tire/swinging the sledge again for some active recovery on Sundays? I also want to continue to try improve on chins, can I throw a couple of sets in on Sundays too?
Good idea or bad idea? Too much with this program?
Like I said you may be able to do that the first three weeks but once you go 6x4, you’re going to look forward to doing nothing on the weekends. As long as it doesn’t hinder your workout during the week.
I hear ya. It’s weird though, volume wise, to go into the gym, do 6 sets of 3 for deadlifts and calling it a day! haha And only training 3 times per week.
Just wait until 6x6 week. I honestly have no idea how Quaash was able to do anything else after 6x6 deads yesterday. I finished my last rep and basically collapsed on a bench for 5 minutes before I could take all the plates off the bar and go home.
[/quote]
Oh, don’t think it was easy…cause it wasn’t. I had just made up my mind to do those exercises…but it nearly floored me.
Just don’t burn yourselves out on accessory work on that strength program guys, I’m sure you can bring your shoulders and such up a tad once you’re done.
Today’s ME Squat:
Front Squat:
125x4
175x3
225x2
285x1
335x1
305x1/1/1
RDLs:
285x4
365x12
50 crunches and some SLOW leg raises (burn baby burn)
Good training session, hitting 335 made me happy, 345 next time! I love when ME days go as planned. Off to a fair with some friends after a shake and shower, keep it up brothers.