Bug have u got 400 b4?
Aggar - sure have dude. Back in my Benching Glory Days (Q1 2010). I was 235lbs and soft, but my strength was awesome.
Leg day in t-minus 70min.
Now I’m gonna ask you to send me an e-mail telling me every thing you are doing and exactly every though behind that 531 behind your bench because I’m a lazy man and I’m too tired to read through the last 10 pages and piece together the pieces. Joking of course, but would be nice you detailed a bit how you’re programing your 531 and accessory lifts, or whatever the sexy bug thing you’re doing.
awesome bench bug.
Wtf Delta? Your bench still wtfpwnz mine, you don’t need advice from me! I just do the basic 5/3/1 programming for bench, and do w/e I feel like for “accessory”. Usually another press or 2 and a fly. Nothin fancy!
I ate some cheddar flavored popcorn at work today that made me feel really gassy and shitty. Still had a good workout tho. Energy started puttering a bit at the end.
Thorough warmup.
Squats
135 x 5, 5 - groin and hip flexors super tight.
225 x 5 - felt like a feather
315 x 3 - ez
365 x 3 - still pretty easy.
405 x 3, 3, 3 - orig gameplan was to do a single, but that’s how i trick myself into dominating it, and doing extra reps. Went ahead and did a couple more sets of volume.
Power squat machine - felt good, but the leverages are just silly, lol. All reps slow negative
1pps x 10
2pps x 10
3pps x 10
4pps x 10
5pps x 10
6pps x 10 - extra slow negatives to make it harder
One-legged selectorized leg press
3 sets of 12
Lying leg curls
65 x 12
95 x 12
125 x 10
155 x 8
170 x 6
One-legged plate loaded leg curl
25/side x 12 LR
45/side x 10 LR, 10 LR
DB SLDLs
75s x 12
105s x 10
115s x 10, 10
That was it. Boom roasted.
I wish you were cool enough to train with the super fatties tmr 
[quote]detazathoth wrote:
I wish you were cool enough to train with the super fatties tmr :([/quote]
bug is too beautiful and perfect to be in a gym with minimal mirrors
[quote]bugeishaAD wrote:
Wtf Delta? Your bench still wtfpwnz mine, you don’t need advice from me! I just do the basic 5/3/1 programming for bench, and do w/e I feel like for “accessory”. Usually another press or 2 and a fly. Nothin fancy!
[/quote]
Lol alrighty.
I just saw the 280x18 and I was like “Nice”, so I wanted to know what exactly you did cause that way I can take the principle and reverse engineer it and apply it to myself. And I only out bench you by a few pounds or so, I take it your max is around 320-340 ?
I only got 280 for 13 reps, not 18. Plz get glasses. Are you less impressed now?
Lol how do you figure 320-340? I put up 355 a couple weeks back smoothly, so I think I’m good for 365-370 currently.
[quote]bugeishaAD wrote:
I only got 280 for 13 reps, not 18. Plz get glasses. Are you less impressed now?
Lol how do you figure 320-340? I put up 355 a couple weeks back smoothly, so I think I’m good for 365-370 currently.[/quote]
Im positive i could just get 280 for 13 and my bench right now is 370 or so so yeah thats probably about right
[quote]bugeishaAD wrote:
I only got 280 for 13 reps, not 18. Plz get glasses. Are you less impressed now?
Lol how do you figure 320-340? I put up 355 a couple weeks back smoothly, so I think I’m good for 365-370 currently.[/quote]
Last time I benched I was stuck in 400, and now you’re nearing that number like a Ferrari stuck on fifth gear ( or sixth, whatever)
And I wear contacts!
Lol joking aside, you’re doing great brother, I need to catch up on my log reading asap.
Ha, thanks man.
Today was kind of an off day. My energy levels TANKED around 4:30 PM (prob from eating a heavy meal), and I felt super extra bloated after (no surprise). I really need to figure out some stable eating patterns because I hate feeling so bloated all the time. I just feel like I’m getting fatter and as we all know, Bug does NOT like that! Also, was pressured into having a beer after work before I went to the gym, and that 1 beer prob added to my laziness. I went in and gave it my best, just had to make some adjustments. I think I’m going to adjust my lifting schedule so I don’t lift on Fridays so that I can be social and normal then.
Seated DB military
30s x 15, 15 - trying to get some blood flowing/energy, meh
50s x 10
70s x 10
90s x nope - kicked em up, did a rep, they felt wayyy heavy, so I put them back. Debated going home, but that wasn’t gonna help my fatass, so I just did some volume work.
Strict seated lateral / front raise / press tri set
used 15s for 4 sets. Was moving fast and started feeling better. Around 15 reps for each thing.
Partials / top-half raise / overhead raises tri set.
2 of these. Weights irrelevant.
2 sets of HS shoulder press
Finished off with 4 sets of cable rope front raises. Was sex.
Band pull aparts / face pulls superset
4 sets
Bent over DB laterals
15s x 20
20s x 20
Shrugs with 3 sec hold
135 x 15, 15
225 x 15, 15
15 min of intervals on stepmill
10 min incline walking
Feeling much better now. Gonna skip out on meeting up the coworkers tonight. I need some sleep.
Yep, still sexy. Carry on.
Masch, THOSE ABS, girl. Super impressive / sexy stuff right there. I’m just a fat wannabe. 
Thanks for stopping by dearest.
To make up for yesterday, I made sure today was awesome. And it was. Did a lot of volume in a pretty short amount of time (about 75min). Everything felt awesome, arms looked good with full pump.
Seated one-armed DB curls
15lbs x 15 LR
22.5lbs x 12 LR
30lbs x 10 LR
35lbs x 8 LR
Fixed-bar curls - 4sec negative, since Evan is my idol
65 x 6
75 x 6
95 x 6, 8
One-armed cable preacher curls - sex
45 x 10 LR, 10 LR, 10 LR
Lat pulldown overhead curls
3 sets of 10
Rope hammers finisher - 2 sets of 15
Rope pressdowns / overhead rope ext. superset - obvi everything was controlled and squeezed
5 ascending supersets. Couldnt complete 6 reps on the last leg of the last superset lol. Mad pumpz yo.
Dips - I NEVER do dips b/c they aggravate my sternal chest attachment, but I figured I’d just do bodyweight, and with a pump, might be able to get some decent tri action. I really liked them with a slow negative, and very consciously stretching the tris each rep.
bw x 15, 15, 12
V-bar pressdowns / Meadows kickbacks supaset
100 x 12 / 15s x 10
130 x 12 / 15s x 10
160 (stack) x 10 / 15s x 10
Some tri extension machine that resembles doing Cordova extensions
3 sets of 12 LR.
Stretched, did some PVC rolling, blah blah. Gonna smash some Thai food and kick it tonight.
And one quick low quality screen cap before I pound this food and get fat!
Looking big Bug… even dem’ arms ;). What sort of waist you rocking right now? Looking pretty decent lower back wise, mine steals all my fat stores you see
Waist looks small because Im twisting deliberately to hide the luv handles. I store a lot of fat there too.
Most mornings It’s in the ballpark of 34", sometimes a bit more if I’ve been eating not so great, and sometimes a bit less if everything has been tight.
[quote]bugeishaAD wrote:
Waist looks small because Im twisting deliberately to hide the luv handles. I store a lot of fat there too.
Most mornings It’s in the ballpark of 34", sometimes a bit more if I’ve been eating not so great, and sometimes a bit less if everything has been tight.[/quote]
Ha 
Same size as mine…
brb gaining about 30lb of muscle so I look like a bug clone…
wouldsmash/10
I don’t think you wanna look like me dude. You can shoot higher.
Ho can you teach me how to powerlift?
Ewwww. Lots of disgusting fatness going on in here.
I’m just… so… disgusted.
And you’re following Evan’s program? Great now there’ll be two of you chubbies we’ll be forced to look at
And look at
And look at