Front Squash
225 x 3
165 x 5/4/3/3/3
Groin is getting better, still a little sore. Will have vid of 225x3 up sometime later tonight.
[quote]Cephalic_Carnage wrote:
yvanehtnioj wrote:
austin_bicep wrote:
yvanehtnioj wrote:
Got back from a wedding late last night. SHoulders and biceps from saturday. I had to get up at 7 and train at 8 so my session wasn’t that great.
High incline seated press
155x3…two reps leps than last week, but it’s probably because i only got 7 hours of sleep and it was 8 in the morning
lateral raises
45sx6 PR, one more rep
altdb curl
65sx5 PR, fivew more pounds for each arm, but five less reps
concentration curls
45sx6 first time doing these
pin wheels
65sx12 PR, ten more pounds on each arm but 8 less reps
OK session.
Damn dude, how’s your form on those 65’s for alt db curls. I remember you saying that your arms measured 15 inches and it just seems like the 65’s are a lot for arms that size. Not knocking you just looking out for you :).
Htey;re 15.25 inches now. I never thought that 65s were a lot. I am using some body english to get the weight up, but it’s not excessive and I can still feel my biceps working during the set. Oh yeah by the way, you told me I should start doing military presses, but with adding in rack pulls, there’s no way in hell I can recover fast enough. My lower back takes a long time to recover. I’ve been listening to the other advice though.
I forgot to mention that when I do biceps work I do some rest pausing too. SO when I did the 65sx5 it was like 2 reps then stop because i couldn’;t do more then another two reps and then one rep. It went something like that. It’s been working well so far. I don’t wanna give away my progress yet until september 3 when school starts again
You did 2+2+1 RP’ed on a bicep exercise? That’s asking for an injury… And it’s not going to give you very large arms either.
Try 12-20 or 15-30 RP and use the 45’s or so, actually, the 40’s may be enough at first. Work up from there… Or do non-RP’ed set(s) for 6-8 and 9-12 reps or so.
It’s your choice of course, just saying.
[/quote]
Well last week I did the 60s for ten, but it was like 5-6 reps pause then like 2-3 reps then 1-2. So no rest pausing with lower reps then? For the 12-20 should I do them as one straight set without pausing? I’ve been rest pausing on all my bicep exercises lately. For pinwheels I did the 65s for 12 and it was like I did six reps paused then kept going till i got to twelve. IS rest pausing like that ok?
After some drama, I finally got to check out the school rec center. I certainly wouldn’t pay to train there, but its more or less free, so it will do. The plates are round, they have multiple power racks, and the benches actually adjust.
They have a no chalk rule and the bars are smooth, but they don’t have anyone watching over the free weight area and I’m pretty sneaky. APT also makes pink straps so I can always go the gear whore route…
dl
135x5
155x5
165x5x3
the usual accessory work and abz
cardio: taking the steps to the 3rd floor of the parking garage after legs
Buckeye, what city are you in now ?
[quote]WS4JB wrote:
Buckeye, what city are you in now ? [/quote]
Cleveland area. I hate it with a passion.
Did Back and Traps today
Pullups (Warm Up)
BWx20
Rack Pull
135x12
225x10
295x6
345x14 (+10 lbs, +1 rep)
I know the reps seem too high on the workset, but I have alot of trouble doing low reps on rack pulls. Anytime I drop below an 8RM or so I can’t get the first rep off the pins. Has anyone else had this problem?
Lat Pulldown
90x15
135x10
165x8
195x11 (+1 rep)
165x10
Seated Row
95x12
140x8
185x9 (+1 reo)
155x14
Machine Row
90x15
120x12
150x8
BB Shrugs
135x12
225x6
275x10
DB Shrugs
80’s x 10, 10
[quote]SquatDeep385 wrote:
Did Back and Traps today
Pullups (Warm Up)
BWx20
Rack Pull
135x12
225x10
295x6
345x14 (+10 lbs, +1 rep)
I know the reps seem too high on the workset, but I have alot of trouble doing low reps on rack pulls. Anytime I drop below an 8RM or so I can’t get the first rep off the pins. Has anyone else had this problem?
Lat Pulldown
90x15
135x10
165x8
195x11 (+1 rep)
165x10
Seated Row
95x12
140x8
185x9 (+1 reo)
155x14
Machine Row
90x15
120x12
150x8
BB Shrugs
135x12
225x6
275x10
DB Shrugs
80’s x 10, 10[/quote]
try doing some 5 rep stuff with the rack pulls it sounds like you have a weak back.
[quote]buckeye girl wrote:
WS4JB wrote:
Buckeye, what city are you in now ?
Cleveland area. I hate it with a passion.[/quote]
If you want to make the 40 minute trek to my Urban Active you can train up here. As far as I know, you can use chalk if your clean about it, and it has the same set up as your gym. Some big guys are trainers there too.
I dont post here but im happy about this.
Squat: 315 x 6
2 mins rest: 225 x 25
Im very confident ill bust out 10 on 315 in no time. 3 weeks was 305 x 8.
[quote]buckeye girl wrote:
WS4JB wrote:
Buckeye, what city are you in now ?
Cleveland area. I hate it with a passion.[/quote]
Sounds about par for the course, there’s a couple really good gyms(Powerhouse) in the Parma area but they’re pricey I think.
MELB
- Squat - worked to 465 for singles and doubles trying on the briefs
- Speed Pulls - 345lbs 8x1 with mini’s
- Sidebends 3x8 150lbs
Back
Chins: +75x8(kept these pretty wide)
Rack Pulls: 505x10 (gonna chalk this jump up to the fact that it was only my 2nd time ever doing them)
Lat Pulls: 204x10(a lot cleaner than last week, probably move up to 216 next time)
One Arm Machine Rows(my replacement for krocs being limited by DBs) 108x15 each, gotta get used to the slight variation in movement, I think these will work fine though.
Face Pulls/Stretching… Fin
[quote]paul496 wrote:
I dont post here but im happy about this.
Squat: 315 x 6
2 mins rest: 225 x 25
Im very confident ill bust out 10 on 315 in no time. 3 weeks was 305 x 8.[/quote]
Nice job man, your legs definetly show the work you have put into them. keep it up.
[quote]detazathoth wrote:
MELB
- Squat - worked to 465 for singles and doubles trying on the briefs
- Speed Pulls - 345lbs 8x1 with mini’s
- Sidebends 3x8 150lbs[/quote]
gj on squats dood, when you going to get 600??
[quote]red04 wrote:
Rack Pulls: 505x10 (gonna chalk this jump up to the fact that it was only my 2nd time ever doing them)
[/quote]
500lb rack pulls are strong do you how much yer regular DL is in relation to the rack pulls?
King Gym in bedford might be alright, its on powerlifting watch
It’s only about 25-30 minutes away, I might go take a tour or something just to see what it’s like
[quote]xb-C wrote:
detazathoth wrote:
MELB
- Squat - worked to 465 for singles and doubles trying on the briefs
- Speed Pulls - 345lbs 8x1 with mini’s
- Sidebends 3x8 150lbs
gj on squats dood, when you going to get 600??[/quote]
I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.
Deload week:
Bench-
bar x 10
95 x 10
135 x 10
185 x 6 x4
Db Incline-
75 x 10 x3
Db Row-
50 x 10
75 x 10
115 x 20
Rack Chin-
45 x 10 x3
[quote]xb-C wrote:
red04 wrote:
Rack Pulls: 505x10 (gonna chalk this jump up to the fact that it was only my 2nd time ever doing them)
500lb rack pulls are strong do you how much yer regular DL is in relation to the rack pulls?[/quote]
I haven’t DL’d from the floor since February or something, I used to do them before squatting(which is dumb, and probably one of the reasons I had a fairly big injury) and don’t really know where to work them back in now. But back then before injuring myself I could hit 455x3, and I’m fairly sure I am stronger now. That’s one of the reasons I’m even more disappointed in my recent squat failure because theoretically it should be flying up since I don’t DL before it anymore… yet it’s the only lift that I haven’t surpassed my previous best on yet.
[quote]detazathoth wrote:
xb-C wrote:
detazathoth wrote:
MELB
- Squat - worked to 465 for singles and doubles trying on the briefs
- Speed Pulls - 345lbs 8x1 with mini’s
- Sidebends 3x8 150lbs
gj on squats dood, when you going to get 600??
I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.[/quote]
what do you plan on doing for all three?