Your forearm looks retarded in that pic, and I mean that in the most flattering way possible.
Bug, I might be joinin the NYC party, and I’ma need you to get smaller so I don’t look like a white Manute Bol next to you.
Your understanding is appreciated.
I dunno if my lack of sleep last night affected today at all, but regardless. Today went well, although I kinda lost focus and was getting distracted, dunno why, lol. This is why sometimes it’s best to have a battle plan before going in. 
Thorough warmup, per usual.
Bench press - warmups were feeling good, though I was having trouble setting up tight. Dunno what it was today. It is frustrating when the benches face one of the main walkways in the gym, so people are constantly walking by in your field of view.
bar
95 x 5
135 x 5
185 x 3
— 3 week
230 x 3 - ez
265 x 3 - fast and ez. Felt good going into the big set.
295 x 10*
*Ok, here are my thoughts on this. 10 was the minimum that I would have accepted as a “good” performance. I ideally wanted 11, and I KNOW I have it in me. Today, the setup just wasn’t quite there (should have done more warmup sets before it felt perfect). Also, the guy I asked to keep an eye on me (didnt want him to unrack because chances are he’d have made it worse) was standing obnoxiously close to my face and his hands kept coming over to the bar when I told him to not touch it unless I got pinned. Starting on rep 5 or 6 I kept having to tell him to back off. All the reps were smooth until 10, which stuck a little half way up. With a liftoff, a good setup, and more confidence, def would have had 11-12.
225 x 5 paused backoff
Decline bench - because incline DBs have been less than stellar last 2 weeks
135 x 8
225 x 8
275 x 8
Most-muscular cable fly / regular cable fly superset
3 sets, decent pump I guess. Gonna stick to pec deck I think, or have the cables start lower.
One-armed HS incline press
1 plate x 12 LR, 12 LR, 12 LR, then a little chest stretch.
Rope pressdowns - these never disappoint. 
5 ascending sets of 12-15 reps.
Was going to attempt some incline CG pressing, but 185 was aggravating something, so I stopped.
V-bar pressdowns / overhead straightbar extensions superset - rest was kept very low
120 x 12 / 65 x 10
140 x 10 / 65 x 10
160 x 10 / 65 x 10
One-armed DB overhead ext. - overkill at this point
22.5s x 12 LR
30s x 10 LR, 10 LR, 10 LR (low rest)
One set of cable kickbacks, very gentle 15 reps, just to get some more blood to my elbows which were aching a smidge. Tricep stretch.
10 min stepmill, more PVC rolling, and done. Next week 315 is on the agenda for my top set of bench. If I could get 6 or 7 reps, I would be quite happy.
[quote]bugeishaAD wrote:
I dunno if my lack of sleep last night affected today at all, but regardless. Today went well, although I kinda lost focus and was getting distracted, dunno why, lol. This is why sometimes it’s best to have a battle plan before going in.
Thorough warmup, per usual.
Bench press - warmups were feeling good, though I was having trouble setting up tight. Dunno what it was today. It is frustrating when the benches face one of the main walkways in the gym, so people are constantly walking by in your field of view.
bar
95 x 5
135 x 5
185 x 3
— 3 week
230 x 3 - ez
265 x 3 - fast and ez. Felt good going into the big set.
295 x 10*
*Ok, here are my thoughts on this. 10 was the minimum that I would have accepted as a “good” performance. I ideally wanted 11, and I KNOW I have it in me. Today, the setup just wasn’t quite there (should have done more warmup sets before it felt perfect). Also, the guy I asked to keep an eye on me (didnt want him to unrack because chances are he’d have made it worse) was standing obnoxiously close to my face and his hands kept coming over to the bar when I told him to not touch it unless I got pinned. Starting on rep 5 or 6 I kept having to tell him to back off. All the reps were smooth until 10, which stuck a little half way up. With a liftoff, a good setup, and more confidence, def would have had 11-12.
225 x 5 paused backoff
Decline bench - because incline DBs have been less than stellar last 2 weeks
135 x 8
225 x 8
275 x 8
Most-muscular cable fly / regular cable fly superset
3 sets, decent pump I guess. Gonna stick to pec deck I think, or have the cables start lower.
One-armed HS incline press
1 plate x 12 LR, 12 LR, 12 LR, then a little chest stretch.
Rope pressdowns - these never disappoint.
5 ascending sets of 12-15 reps.
Was going to attempt some incline CG pressing, but 185 was aggravating something, so I stopped.
V-bar pressdowns / overhead straightbar extensions superset - rest was kept very low
120 x 12 / 65 x 10
140 x 10 / 65 x 10
160 x 10 / 65 x 10
One-armed DB overhead ext. - overkill at this point
22.5s x 12 LR
30s x 10 LR, 10 LR, 10 LR (low rest)
One set of cable kickbacks, very gentle 15 reps, just to get some more blood to my elbows which were aching a smidge. Tricep stretch.
10 min stepmill, more PVC rolling, and done. Next week 315 is on the agenda for my top set of bench. If I could get 6 or 7 reps, I would be quite happy. [/quote]
good job man, are benches are almost tied now haha
my bench is so weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeak 
Agg - lol, ‘almost’ being the operative word. Hopefully I can keep going up at this rate with 5/3/1 (which I will keep using so long as it keeps serving me well). Started at 270x10 on bench so a 25lbs increase to 10RM is good in my book.
greg - bullshit! 2 weeks of constant effort and you will be pizzowning me. Focus on what’s important right now, and then come back and mop the floor with all of us!
Really wanted to do some good volume on squats since my stamina ba-lowwwws. Squats took it out of me. I know my legs are stronger than the numbers I put up, but I was just getting so gassed so quickly. lol. ANYWHO, this is how it went down.
Long dynamic warmup
Squats - i squat with a nice slow descent, all reps were strong all the way till the end. I’m confident I could hit maybe 465-475 for a single with a little practice lifting heavy.
135 x 20
225 x 15
275 x 10
315 x 10
365 x 9 - this one took a lot out of me, lol.
405 x 5 - reallllly wanted to get to 8. Ugh. Maybe next time.
315 x 10
225 x 15
135 x 15 VOLUME BITCH.
One-legged leg press - lolz. I was dead.
1pps x 12, 12, 12 (all LR). Followed this with 1 set, 2pps, legs together, getting a DEEEEEP stretch, hold the stretch, explode up. 15 reps. Shit wrecked.
3 sets leg extensions, nothing worth writing home about.
Lying leg curls - “Tankman” style. Low rest between sets (about 30-45sec on the first few sets, then 60sec later)
65 x 15
80 x 10
95 x 10
110 x 10
125 x 10
140 x 10
155 x 10
180 x 6
LOOOOOOONG negative DB SLDLs / Back extensions w/ glute/ham squeeze superset - idk? just going with it.
85s x 10 / 10 —> 3 rounds. I was so fried by now, I cared not at all about the weight.
4 sets of power squat, 1pps, feet as wide as possible, toes pointed straight out (like Kai Greene!), loooooong negative, deep stretch, hold stretch, explode up. 10 reps per set.
5 sets of seated calf raises, 3 plates, 12 reps.
More PVC rolling and walked home. Feels good to kill yourself sometimes.
405 on high bar ouuchh aha nice work dude
Ur hair is purty.
Aaaaand… you remind me to go look at Tank’s thread.
No no no don’t tell me what “tankman style” is. I’m fairly sure the research will be quite enjoyable. No no no. I SEE that you explain it but surely there is more information to be obtained from the man himself.
I suck at legcurls. Srs.
Holy shit at the volume on squats… think I’ll probably be well served by sticking to one squat variation and doing something more like that as compared to now where I attempt to back squat and front squat in one workout. Problem is, most days even after a few sets of squatting my legs/quads are like “oh no, can’t even handle the leg press now… leg extensions for you, loser”
I’m glad I have legs disproportionally big to my squatting strength. Maybe when I actually have a big squat, I’ll have huge legs?
ps. reckon I can probably out-love handle you… but then maybe not now I seem to be losing weight. fml
That’s a lot of volume for squats?
[quote]detazathoth wrote:
That’s a lot of volume for squats? ;)[/quote]
Page 4 what what.
Spent the weekend in NYC, had a great time, partied hard… lol. Ate pretty shittily as well. Got in one half-ass fasted/hungover/still drunk shoulder session in about 30 min on Sat. morn… that’s about it.
Ok going to bed, Im beat.
That’s funny, I thought I saw you Sat night at Professor Thom’s but then I thought, “Nah, Bug is TOO sexy for this place.”
Back’s looking thick, Bug! Mighty fine erectors you got there
LOL! Maschy! No I don’t think we went there, BUT, we were right around there. I was staying with my buddy who lives right near the W 4th St. station. God I WISH we had run into eachother randomly, that would have been awesome.
Just had a delicious lunch. After making it through the rest of the work day, gonna SLAY some back tonight. Not sure what I want to do but I’d like to change it up a little so if anyone has some ideas that they’ve been liking lately, please feel free to drop them here.
[quote]bugeishaAD wrote:
LOL! Maschy! No I don’t think we went there, BUT, we were right around there. I was staying with my buddy who lives right near the W 4th St. station. God I WISH we had run into eachother randomly, that would have been awesome.
Just had a delicious lunch. After making it through the rest of the work day, gonna SLAY some back tonight. Not sure what I want to do but I’d like to change it up a little so if anyone has some ideas that they’ve been liking lately, please feel free to drop them here.[/quote]
this is hard to explian, dante created this, ill do my best
ok so you get on the cable row station, get a wide bar, like the one youd use for pulldowns
now take a wide grip and and grab the bar rolling your back forward grabbing the bar at the start
now instead of leanning back and rowing in and arch the back etc stay in the starting position and pull to your knees or just above.
I dont know if this makes sense but its like a bent over lat pulldown? I started these and they were awesome, but yeah dante has a better explanation lol
God, teach me to be big and strong like you
luv<3 xoxo
[quote]detazathoth wrote:
God, teach me to be big and strong like you
luv<3 xoxo[/quote]
QUOTED FOR EMPHASIS
PLZZZZZZZ
[quote]detazathoth wrote:
God, teach me to be big and strong like you
luv<3 xoxo[/quote]
Get in line. I hear he won’t be taking any proteges for at least 69 days.
[quote]AquaCruzer wrote:
[quote]detazathoth wrote:
God, teach me to be big and strong like you
luv<3 xoxo[/quote]
Get in line. I hear he won’t be taking any proteges for at least 69 days.[/quote]