yesterdays back:
rack deads: 3 sets
405 x 10
495 x 4
495 x 4
one arm db rows;3 sets
100 x 12
120 x 12
130 x 12
hammer strength rows supersetted with close grip pulldowns:3 sets
3 plates x 15 then 80 x 12
3 plaetes x 12 then 100 x 8
3 plates x 11 then 100 x 8
reverse flyes:3 sets
35 x 15
35 x 15
35 x 15
absolutely toasted. tonight i got legs. yeaaa buddy.
keep it up boys.
Last session of CW’s ABBH (as written out in Muscle Revolution)
I accidentally set a 2-rep PR on my warmup today, LOL
Normally, I’ll just work my way up to a couple heavy singles at 275-295 before doing this 10 set workout. Today was 10 x 5 @ 265.
I warmed up to a single at 275 and it went up so easy, I decided to slap 315 on the bar and give it a go for a single. It went up so much easier than expected, I went for 2 and got it with room to spare. I think I could have got the 3rd rep, but I snapped back to reality and realized that I had 50 reps at 265 to knock out, so I stopped at 2. Nevertheless, I was jacked (still am) and I had a great session:
10 sets x 5reps
60 sec rest between exercises.
a1. Deadlift @ 265lbs.
a2. seated calf raise @ 2 plates
a3. ab wheel
I’m planning on using CW’s Triple Total Training program next as I fell ABBH worked well for me. I think I’ll take a little break though, do some maintenance work and test a few maxes over the next week. I’m pretty excited to see what I can actually put up for a max single DL.
On a related note, deadlifts are destroying my ability to wakeboard since holding onto the handle at the end of the tow rope is sort of important
Grats on the PR man! Oh and my hands look fuckin horrible, haha. But I like it, I wouldn’t want soft womanly hands.
[quote]jstines wrote:
On a related note, deadlifts are destroying my ability to wakeboard since holding onto the handle at the end of the tow rope is sort of important
:([/quote]
LoL you could use straps
Legs July 15, 2008 light week
A1. HS sissy squat 25/side 10x10
A2. Lying leg curl 90 10x10
B. Walking lunges 25s x down and back
C. Abs
D. Calf superset
Incline walking 20 minutes
WSJB: Moving to Atlanta to learn some commercial real estate from my grandfather. Not too sure what the fuck I want to do as far as work, so it beats blowing all my money in NY just trying to get by. Anyone in the ATL area?
Lower body repetition effort (not really…)
Light squats warm up
Step Ups
135 lbs x 8 (per leg) warm up
185 lbs x 12 (fucking hate high rep SU’s)
205 lbs x 10 (goo)
225 lbs x 8 (PR)
Lying leg curls
80 lbs x 12 warmup
130 lbs x 12
140 lbs x 10
160 lbs x 6 (ouchie)
Romanian deadlifts
225 lbs x 8, 275 lbs x 6 warm up
335 lbs x 12
385 lbs x 10
405 lbs x 8
425 lbs x 6 (PR)
Calf raises on leg press
Donkey calf raise machine
no idea how many sets/reps, just did em till I couldn’t anymore, sloowwww eccentric, stretch at bottom, explode up, squeeze 3 sec. at the top
Notes: I hate step ups. I definitely hate the higher rep sets more than the heavier ones. Felt solid on leg curls. RDLs I felt pretty awesome so I went for that 4th set… I don’t think my appearance matches my strength so when people see me getting psyched up for 425 they’re like ‘ya right buddy.’.
Awesome RDL PR man, out of curiousity what do you pull from the floor?
Well, I haven’t pulled from the floor since May when my max was 465 lbs. I’m sure these RDLs help a bit with my lockout but I think the toughest part of a max deadlift for me is the first 6 inches or so off the floor. I think my leg drive is pretty bad (I have weak legs for my size), so yeah, I’d imagine if I trained for a few weeks I could get 495 off the ground, but that’s speculation.
I’m game.
height: 6’ 0"
weight: 205
bf %: 10%
goals: get beasty
today:
chin-ups 6x3 with 45lbs
dips 6x3 with 70lbs
db curls 6x3 with 55lbs
rope pushdowns 6x3 with 80lbs
incline curls 6x3 with 45lbs
skull crushers 6x3 with 100lbs
hanging leg raises 3x50
yesterday:
bench 6x3 with 240lbs
db incline bench 6x3 with 90’s
flat flyes 6x3 with 75’s
chained dips 6x3 with 45lbs
tomorrow:
off
thursday:
squat 6x3 with 345lbs
leg curls 6x3 with 115lbs (weak spot)
leg press 6x3 with 600lbs
deep dead lift 6x3 with 350lbs
friday:
pullups 6x3 with 35lbs
power cleans 6x3 with 170
rope cable front lateral raise 6x3 with 50
lateral raise 6x3 with 40’s
smith machine shrugs 6x3 with 225
rest for all sets is 60 seconds
[quote]bugeishaAD wrote:
Well, I haven’t pulled from the floor since May when my max was 465 lbs. I’m sure these RDLs help a bit with my lockout but I think the toughest part of a max deadlift for me is the first 6 inches or so off the floor. I think my leg drive is pretty bad (I have weak legs for my size), so yeah, I’d imagine if I trained for a few weeks I could get 495 off the ground, but that’s speculation.[/quote]
I’m the same way, my initial off the floor is the toughest part for me, esp. when going for a max. Once the bar is halfway up my shin I finish it off and lock it out no problem. I’ve been doing some reading tips from powerlifters over on intensemuscle and can’t wait for friday to give some of the ideas a try. Wont be going for a max, just experimenting with the tips I read and see how it goes. Going to pull a few heavy singles though.
My best off the floor was 405x1 and it was sloppy (pretty sure my back was rounding) but once the bar was about mid-shin it went up easy the rest of the way, lol.
Back day today
warm up with pull/chin ups 3x15
Deads
225lbx10
275x8
305x8
315 2x6
365 2x3
RDL 3x6-10 225
T-Bar row 4x8-10 185
Lat pulls 3x8-10 12th plate
seeted rows 3x10-12 16th plate
I got my new staps to day and they are fucking awesome!! I use my straps for every thing b/c I dont want to worry about my grip when im trying to work my back. Ill work on my grip at home on the weekends.
My sups came today too but the damn Fed-Ex Lady knocks like a mouse and I couldnt hear here so I got to wait 1 more day… =(
I love this thread
[quote]B-Mac13 wrote:
Legs July 15, 2008 light week
A1. HS sissy squat 25/side 10x10
A2. Lying leg curl 90 10x10
B. Walking lunges 25s x down and back
C. Abs
D. Calf superset
Incline walking 20 minutes
WSJB: Moving to Atlanta to learn some commercial real estate from my grandfather. Not too sure what the fuck I want to do as far as work, so it beats blowing all my money in NY just trying to get by. Anyone in the ATL area?[/quote]
I’m about 25 mins from ATL in the Kennesaw area. What part are you moving to?
Chest today! Had a GREAT training session, used the HS bench machine for the first time since I was about 145lbs, I loved it! I can really get a good mind/muscle connection on that machine and really feel the chest working.
BB Bench:
135x15, 185x10, 225x5, 245x5, 255x5 (didn’t feel light, but there were no sticking points on any of the reps, I think I’ll shoot for 260-265 next week)
BB Incline: (touched clavicles on every rep)
135x12, 165x7, 185x6, 185x5
HS Bench Machine:
2plates per side x12, 3plates x11, 4plates x3, 3plates x6 (drop set)
Hammer-grip DB Bench:
65x10, 70x7, 70x5.5 (failed near lockout on 6th rep)
Pec-deck:
140x13, 140x12, 140x12
Finished up with some seated calf raises.
Lots of volume today, I felt like I had a ton of energy and I felt good so I just kept doing more. I didn’t go in intending to do the hammer-grip DB bench, but I felt good and felt like I had gas left in the tank so I added it in.
Box Squats
220 1x5
220 1x4
Single Leg Squats
25’s x 10
DB RDL’s
45’s x 10
45’s x 8
Tuesday Jul15
Upper Assistance
A1)flat db press
70x10/70x10/70x10/70x10
A2)one arm db row
70x10/70x10/70x10/70x10
B)seated shoulder db press
47.5x10/47.5x8/47.5x7
c)Lat pulldowns (wide grip)
100x10/115x10/130x8+ last set rest pause style;
145x6x3 and 85x8x5
D1)lying tricep extension
50x10/50x8/50x7
D2)ez bar close grip curl
50x10/50x8/50x7
Notes;feel very good , my right arm is now almost back in top condition.
On a side note im still reading a lots of stuff about dc training and i might give it a go after my vacation.
back was yesterday so…
*wide grip pullups 5x6 extra 10kgs attached
*bent bb row 4x8 80kg
*db row 3x8 50kg
*wide grip pullups behind the neck 4x6 (body weight)
*finished off with some ab work
[quote]Rampage74 wrote:
Tuesday Jul15
Upper Assistance
A1)flat db press
70x10/70x10/70x10/70x10
A2)one arm db row
70x10/70x10/70x10/70x10
B)seated shoulder db press
47.5x10/47.5x8/47.5x7
c)Lat pulldowns (wide grip)
100x10/115x10/130x8+ last set rest pause style;
145x6x3 and 85x8x5
D1)lying tricep extension
50x10/50x8/50x7
D2)ez bar close grip curl
50x10/50x8/50x7
Notes;feel very good , my right arm is now almost back in top condition.
On a side note im still reading a lots of stuff about dc training and i might give it a go after my vacation.[/quote]
I’ve done some reading about it over at intensemuscle.com and from everything I’ve gathered it seems they recommend it for very advanced lifters only. If you decide to try it out, let me know how it goes though! 
Oh guys, on a totally unrelated note. I found someone locally selling 750lbs in olympic weights, olympic bars x2, power cage, bench, and more and my dad is going to go check it all out tomorrow (I’m paying for it, I just don’t have time to go check it out during the week). Looks like this weekend I should hopefully be setting up my own gym in the garage! So stoked!