[quote]ouroboro_s wrote:
Where are you doing GHR’s? Court said they don’t have one in Burlington. Was she lying to me?
You should know, Court is never nice.[/quote]
Actually, I’m using the Lat Pulldown to perform my GHR’s.
Here’s a vid (with T-Nation’s mmgalb727 demonstrating):
[quote]ddot76 wrote:
ouroboro_s wrote:
Where are you doing GHR’s? Court said they don’t have one in Burlington. Was she lying to me?
You should know, Court is never nice.
Actually, I’m using the Lat Pulldown to perform my GHR’s.
Here’s a vid (with T-Nation’s mmgalb727 demonstrating):
[/quote]
Thanks for the link. I’ll add that to the list of stuff I’m trying out in a few weeks.
Thursday
ME Upper
This session was originally scheduled for Wednesday night, but after maxing out on DL last Friday and then heavy Box Squats and SLDL’s Monday night and 10x10 Dead’s Tuesday, my body was screaming for a rest. So I pushed it back a day.
A. Floor Press
Work my way up to a 3RM
Progression went:
10 x 45
10 x 95
6 x 135
5 x 155
5 x 170
3 x 185
3 x 205
3 x 225
2 x 235 ** didn’t take enough rest on this one
3 x 245
B. CG Pin Press
5 x 245
1 x 245 + 5 x 225
Couldn’t move the bar after the 1st rep, so stripped the 10’s and did 5 x 225 immediately.
C. DB Laterals
8 x 35lbs
2 x 8 x 30lbs
Finished up with some Incline HS Press.
A pretty lacklustre session.
Weekend Update…
Friday Night
DE Lower
A. Box Squats
6 sets of 2 @265lbs
I had absolutely ZERO speed for these. My back was still pretty sore from earlier in the week so I got through the 6 required sets but nowhere near as dynamic as they should have been.
B. GHR’s
3 sets of 5
Nice and easy.
C. Good Mornings
Skipped these this week. Decided my back had enough earlier in the week so doing 3 sets wasn’t in my best interest.
D. Lat Pulldown
2 sets of 15 @150lbs
Finished up with some lying leg curls.
Pretty ‘light’ session.
Saturday
I decided to skip the last DE Bench and trained Tri’s and Bi’s.
I won’t get into weights used or anything but the session looked like this.
A1. Straight Bar Pressdowns
A2. Rope Presses
B1. Standing DB Curl
B2. Cambered Bar Pressdown
C1. Cambered Bar CG Machine Bench Press
C2. EZ Bar Curl
D1. Cambered Bar Cable Curl
D2. Cable French Curl
E1. Concentration Curl
E2. 1 arm overhead Rope Extension.
A and B groups were 5 sets in the 12-15 rep range. C and D were 4 sets in the 10-12 rep range and the E group was 2 sets of 10 reps.
My arms are still sore.
Sunday - 20 minutes of HIIT on the Step Mill.
It’s Max Out week.
Monday night was an all out effort to test my 1RM Squat.
I was pretty excited going into this session having box squatted (although 4" above parallel) 450lbs the previous week. I was also a little curious to see how I would respond to normal back squats since I haven’t done them in 9 weeks (it’s been all box squatting).
The goal was to get to 405 and see from there.
I worked my way up using 135,185,225,275,315, 365, 385, 395.
385 and 395 were tough.
405 was going to be work.
I got under the bar, hit my depth (was using a step to measure depth) and then got stuck just coming out of the hole. Sooo close. I’ll post the vid.
Thus my max is 395. That’s still an increase over what I’ve done in the past.
After the 405 failure, I did 365 x 2 (will post the vid), 250 x 9 (thought it was 10) and then 250 x 3 to a lower point then I was going.
My depth was measured by using a Step with 4 risers. I dropped that to 2 risers and hit 250 x 3.
405 - Miss
365 x 2
No Help although it looks like he helps on the second.
250 x 9
Wednesday
Bench Max Day
It was a rather disappointing day. I didn’t get to the gym until late and I’m going to blame that (I am just looking for scape goats) for the lacklustre performance.
Worked my way to a max of 265. 
Same place I started.
I felt weak from the get go last night. Even 135 felt heavy.
I’m going to have to come up with a new strategy for increasing my bench.
Running Total so far:
Squat = 395
Bench = 265
Dead = ?
Total = 660
I’ll need to pull 440 to hit 1100.
Thursday
Pulled 455.
I actually pulled 405 for reps, both conventional and sumo style.
It was a pretty good session and I barely locked out 455.
Grand Total: 1115lbs/505kg
I was hoping for more, but that’s a decent total for me for now.
Onto Phase II of this journey.
Phase II Begins - Trilogy
Saturday - Back/Triceps - High Volume/Low Intensity
A. DB Rows
15 x 55lbs
15 x 65lbs
15 x 65lbs
15 x 65lbs
65lbs was a good weight for the 3rd set. I think I’ll start at 60lbs next time and move to 70lbs.
B. Wide Grip Double D Pulldowns
15 x 140
11 x 140
15 x 120
15 x 120
140 was too much for all working sets. I’m not using straps so my forearms really start to burn around 10 reps. I dropped it to 120 to get all the reps.
C. WG Underhand Pulldowns
15 x 120
13 x 120
12 x 110
12 x 110
Started to gas out during this exercise.
D. WG Low Row
12 x 130lbs
12 x 140lbs
12 x 140lbs
E. Decline Skulls
12 x 70lbs
9 x 80lbs
12 x 70lbs
11 x 70lbs
F. Overhead DB Extension
4 x 12 x 75lbs
G. Rev. Grip Pushdowns
3 x 12 x 65 (single pulley machine)
Finished up with some face pulls and then some aggressive stretching (on Lats and Triceps)
Quite a different workout than what I’ve been doing. The HV-LI sessions will be fat burners.
Sunday - Shoulders - Low Volume/High Intensity
A. Clean and Press
Worked up to 2 heavy sets of 2 reps at 145lbs.
I know what you’re saying, heavy sets at 145?? This is a brand new movement to me, so it should be a steep curve.
Since the goal of this workout is to build up to 2 sets of 3 reps @ heavy weight, I didn’t feel like I got that working up to 145.
I worked on Cleans after the C&P’s and then did some rear delt work.
This will be the one workout which should inmprove drastically over the next 10 weeks.
Monday was an off day. Thankfully so as I spent the entire day in bed with a head cold.
Tuesday - Legs - Moderate Volume/Moderate Intensity
A. Box Squats
8 x 275
8 x 275
10 x 255
8 x 255
B. Leg Press (Shoulder width, low stance)
12 x 5 plates/side + sled
10 x 6 pl/side + sled
8 x 7pl/side + sled
7 x 7pl/side + sled
By this point my legs are fried!!
C. Step Ups
3 x 10 x 60lbs
**fairly long rest between sets 1 and 2 as 3 lovely ladies came by to chat.
D. GHR’s
10 x BW
9 x BW
8 x BW
E. Seated HS Leg Curl
10 x 90lbs
8 x 90lbs**
10 x 90lbs
**Only got 8 reps because the guy I was training with decided to cut a$$ right before that set.
I crawled home.
This was a fantastic leg workout but bordered on extensively long, although that should be expected when you train with Overtrainin’ Scottie. Great to have someone push you through though.
To give you an idea of how much overtrain’ scottie did, he started with deads, then did box squats, leg press, lunges, step ups, ghr’s and leg curls. I think he probably hit 3hrs.
[quote]ddot76 wrote:
To give you an idea of how much overtrain’ scottie did, he started with deads, then did box squats, leg press, lunges, step ups, ghr’s and leg curls. I think he probably hit 3hrs.[/quote]
Now that’s my kind of guy.
[quote]ouroboro_s wrote:
ddot76 wrote:
To give you an idea of how much overtrain’ scottie did, he started with deads, then did box squats, leg press, lunges, step ups, ghr’s and leg curls. I think he probably hit 3hrs.
Now that’s my kind of guy.[/quote]
To give you an idea of how much overtraining scottie DOES, the other day when I maxed on DL and then did bench and spent 2 hours there, he was still there when I left and he was training ARMS! He wasn’t even super chatty between sets… altho his attention did waver a few times when jailbait walked by in little short shorts.
[quote]Court wrote:
ouroboro_s wrote:
ddot76 wrote:
To give you an idea of how much overtrain’ scottie did, he started with deads, then did box squats, leg press, lunges, step ups, ghr’s and leg curls. I think he probably hit 3hrs.
Now that’s my kind of guy.
To give you an idea of how much overtraining scottie DOES, the other day when I maxed on DL and then did bench and spent 2 hours there, he was still there when I left and he was training ARMS! He wasn’t even super chatty between sets… altho his attention did waver a few times when jailbait walked by in little short shorts.[/quote]
Is it a particular jailbait or just jb in general?
[quote]ouroboro_s wrote:
Court wrote:
ouroboro_s wrote:
ddot76 wrote:
To give you an idea of how much overtrain’ scottie did, he started with deads, then did box squats, leg press, lunges, step ups, ghr’s and leg curls. I think he probably hit 3hrs.
Now that’s my kind of guy.
To give you an idea of how much overtraining scottie DOES, the other day when I maxed on DL and then did bench and spent 2 hours there, he was still there when I left and he was training ARMS! He wasn’t even super chatty between sets… altho his attention did waver a few times when jailbait walked by in little short shorts.
Is it a particular jailbait or just jb in general?[/quote]
He doesn’t discriminate. If you have a vagina and wear tight or skimpy clothes, he’ll stare and drool mid convo.
[quote]Court wrote:
ouroboro_s wrote:
Court wrote:
ouroboro_s wrote:
ddot76 wrote:
To give you an idea of how much overtrain’ scottie did, he started with deads, then did box squats, leg press, lunges, step ups, ghr’s and leg curls. I think he probably hit 3hrs.
Now that’s my kind of guy.
To give you an idea of how much overtraining scottie DOES, the other day when I maxed on DL and then did bench and spent 2 hours there, he was still there when I left and he was training ARMS! He wasn’t even super chatty between sets… altho his attention did waver a few times when jailbait walked by in little short shorts.
Is it a particular jailbait or just jb in general?
He doesn’t discriminate. If you have a vagina and wear tight or skimpy clothes, he’ll stare and drool mid convo.
[/quote]
He was prepared to hump the power rack last night after seeing some eye candy. We advised against it as we think they bought the power rack at Zellers.
I’m sure he’ll be there tonight around the same time.
He’ll be the guy swimming in his shirt. One, cause it’s a little big, and two, because it’s soaking wet.
[quote]ddot76 wrote:
Court wrote:
ouroboro_s wrote:
Court wrote:
ouroboro_s wrote:
ddot76 wrote:
To give you an idea of how much overtrain’ scottie did, he started with deads, then did box squats, leg press, lunges, step ups, ghr’s and leg curls. I think he probably hit 3hrs.
Now that’s my kind of guy.
To give you an idea of how much overtraining scottie DOES, the other day when I maxed on DL and then did bench and spent 2 hours there, he was still there when I left and he was training ARMS! He wasn’t even super chatty between sets… altho his attention did waver a few times when jailbait walked by in little short shorts.
Is it a particular jailbait or just jb in general?
He doesn’t discriminate. If you have a vagina and wear tight or skimpy clothes, he’ll stare and drool mid convo.
He was prepared to hump the power rack last night after seeing some eye candy. We advised against it as we think they bought the power rack at Zellers.
I’m sure he’ll be there tonight around the same time.
He’ll be the guy swimming in his shirt. One, cause it’s a little big, and two, because it’s soaking wet.
[/quote]
I think Court introduced us once. He has red(ish) hair right?
Why can’t you hump the Zeller’s power rack?
I’m still trying to find the nameless guy.
[quote]ouroboro_s wrote:
I think Court introduced us once. He has red(ish) hair right?
Why can’t you hump the Zeller’s power rack?
I’m still trying to find the nameless guy.[/quote]
She did.
And with that boy’s T levels, the Power Rack wouldn’t stand a chance of holding up.
As for nameless guy, I think he gets in around 7 or so.
[quote]ddot76 wrote:
ouroboro_s wrote:
I think Court introduced us once. He has red(ish) hair right?
Why can’t you hump the Zeller’s power rack?
I’m still trying to find the nameless guy.
She did.
And with that boy’s T levels, the Power Rack wouldn’t stand a chance of holding up.
As for nameless guy, I think he gets in around 7 or so.[/quote]
Thanks. I make take longer rests between sets. Would that be creepy?