[quote]crankMAN wrote:
Yes no chalk…freaking commercial gym with probably the most knee squat,1/4 reps,smith machine rats in north america…I heard good stuff about liquid chalk and i dont think anyone will notice it in the gym…just clean the bar after and i should be fine!
Yes there bulbs in my hands…[/quote]
My gym has a few of those too. I read some where that some rock climbers are transitioning to liquid chalk, too prevent the white chalk from building up on the rock face. If they use it, its got too be effective.
Monday Oct26
hockey game for 1h30, again lots of ice time!
Tuesday Oct27
Cycle 15/Wave 1
Push Press
Worked up to 135x5(supposed to be 130 but one plate per side is fun!
*Note i did 135x4 just before and a girl just walk next to me, she didnt look but when the weight is heavy i was scared of dropping the bar on her, so she screwed my working set..anyway!!
Military Press
95x8 - 1 set only
[b]One Arm Alternate Press/b
40lbs dumbell x 8
40lbs dumbell x 8
35.2 kettlebel x 8
35.2 kettlebel x 8
35.2 kettlebel x 7
Chinups
4 sets of 8 reps with bodyweight only - total 32 reps today
-all done with good break between each set over the course of the workout
Triceps Pushdown
A few sets of a few reps, just to get a pump, not pushing much!!
Hockey game for 1h30 min in the morning - I had the plan to deadlift in the afternoon but im dead right now, will take the rest of the day to relax and get some rest. Will watch Hockey and the World Series,tommorow deadlift!!
Worked up to 290x10All time Pr according to 1rm formula = 387lbs first time deadlifting with chalk!!
Then i did a superset: Kettlebel Swing
5 sets of 10 reps with 25.4lbs
Decline Sit-up
5 sets of 10 reps(bodyweight)
Still a little sore and tired from yesterday hockey game but getting PR, diet is so-so right now, eating a lot but im very active…Bodyweight is at 202lbs!!
Worked up to 190x9 1rm formula = 244lbs
As usual, no progress, frustration , if i comment more i dump the 5/3/1 right away
Flat DB Press:
60x10
65x10
80x9,3,2 Rp - 14reps
Trx Rack Pullups and Chinups:
4 sets about 8-10 reps/set
-Experiment on the setup and various grip-
One Arm DB Rows:
100x7
100x5
JM Press in Smith Machine:
135x10
135x9,4,2 Rp - 15reps
Comments:
Not good on the bench press again, sometimes im wondering if i should change my template or the way i setup my training, im very interrested in doggcrapp, been doing a lots of search and read on the subject and it might be a good match for me. So as you can see im experimenting with the accessory stuff…Tomorrow a squat workout and maybe monday …well stay tune for next update!!
Wednesday Nov04
-Hockey game for 1h30
-I had no legs today, i mean no power when skating and i never felt so sore after the game, guess it was a bad day!!
[b]Thursday Nov05
Cycle 15/Wave 2[/b] Deadlift
Worked up to 305x6 1rm formula = 366lbs
No pr today but that fine, cant beat pr everyday!
Trapbar Deadlift:(For Reps!)
215x14
215x10
-Really like the feeling of the trapbar today.
Leg Curls:
A few sets of a few reps, didnt track weight,sets & reps!
Calves:
2 sets of standing calfs raise - many reps
Quote of the day:
I might go back to trapbar deadlift for next cycle, one of the reason is that some strongman competition have the trapbar as one event, just to compare myself!!
Worked up to 205x7 1rm formula = 253lbs
The formula give me a improvement but i know its not, i did better in the past and my bench problem is one of the reason i look around for new stuff that can help me.
Incline Hammer Strength(seated):
-one warmup set
2pps x10,5,3 Rp - total 18 reps
DB Military Press(seated):
50x10,3,2 Rp - total 15 reps
Chinups:
3 sets of max reps bodyweight only - 9,6,5 - total 20 reps
Thats it for today!
Gun Show:
Alternate DB Curls:30x14x6x5 total - 25 reps rp
Pinwheel Curls:40x12x6x3 total - 21 reps rp
Worked up to 215x5 1rm formula = 251lbs
There was place for one or two more reps, no spotter, didnt take any chance…I was already happy with 5 reps…getting close to short term goal of 225x5
Incline Hammer Strength
Worked up to 230x7.5 - reps number 8 didnt get up!
Military Hammer Strength:
Worked up to 180x9
One Arm Db Row:
Worked up to 100x11 PR!!
Dips:
3 sets - 15,12,9
Lots of machine work today, nice work ramping up on them!! Dips were good,nice,fun to perform today, for the first time i put on my wrist wrap to do them and it really helps! More dips coming soon in a theather near you!!
Worked up to 215x5 1rm formula = 251lbs
There was place for one or two more reps, no spotter, didnt take any chance…I was already happy with 5 reps…getting close to short term goal of 225x5
Incline Hammer Strength
Worked up to 230x7.5 - reps number 8 didnt get up!
Military Hammer Strength:
Worked up to 180x9
One Arm Db Row:
Worked up to 100x11 PR!!
Dips:
3 sets - 15,12,9
Lots of machine work today, nice work ramping up on them!! Dips were good,nice,fun to perform today, for the first time i put on my wrist wrap to do them and it really helps! More dips coming soon in a theather near you!![/quote]
Nice work man. You’re definitely getting stronger. Are you liking the variety with the HS machines?
Yes its good to add some variation, havent done any incline movement in a long time, when i say worked up i mean 2 to sets sets of 8 to 10 reps without going all out to failure and on the last one…go all out, i think im gonna track my record on 2 or 3 of those variation!
Thanks for stopping by!!
Worked up to 265x5 1rm formula = 310lbs - close to pr!
Felt tired today, high reps are tough!
Trapbar Deadlift:
215x10
215x10 im dead!!
Extra Work:
Ab wheel - 3 sets
Hanging Leg Raise - 3 sets
Cycle 15 now completed, will deload rest of the week with only one more workout and going to Dallas next weekend for Cowboys-Redskins game, so will get back in next week, that gonna give me sometimes to think about next wave or some change i might do in my workout! Will see!!
Go Cowboys Go on sunday!!