Nice close grip and incline PR
[quote]chobbs wrote:
Nice close grip and incline PR[/quote]
thanks man
6/7/14
217.8 bw
At universal
HEAVY SQUATS/LIGHT DEAD
-Squat
45x12
135x5
185x3
225x1
275x1
315x1
385x1 -+wraps +belt
435x6 -+belt +wraps +20lb pr in 2 weeks since last heavy squat… maybe 1 more if i was in a mono cause i walked this out as well
-Deadlift
135x3
225x3
(295x3)x3 -fast
-Front Squat
135x5
185x5
225x5 -+belt
250x6 -+belt +5lb +1 rep PR
lower accessories tmrw and hopefully a steak… leaning out daily practically will try to get a pic in few weeks with dramatic differences
EDIT: also thats 2x bw for 6 on a squat so thats cool
[quote]PlainPat wrote:
also thats 2x bw for 6 on a squat so thats cool[/quote]
Nice job. That’s awesome.
[quote]LoRez wrote:
[quote]PlainPat wrote:
also thats 2x bw for 6 on a squat so thats cool[/quote]
Nice job. That’s awesome.
[/quote]
Thankbs brother appreciate it
6/8/14
?Bw
at universal
LOWER ACCESSORY
-Narrow Leg Press (4x8-12)
(+225ps x8)x4 -pr
-Leg Extensions (4x12-15)
(8x15)x4 -pr
-1 Leg Curls (4x12-15)
(60x15)x4 - pr
-Pulldowns (4x8-12)
(170x12)x4 - pr
ok so i skipped rows and calves today because i had gone to an airshow with my dad this morning and had to walk around in the heat and by the time i got to the gym my back and knees felt “iffy?” like i felt like they were small and unprotected almost like something was gonna tear and i would get hurt… normally id push through but with how my training cycles going Im set for some big prs and im not gonna hurt myself and miss them… so ended up just doing some machine rows at the end just worked hard didnt count reps or weights… bench wednesday
6/11/14
? bw
At universal
HEAVY BENCH
-Bench (paused)
45x12
95x8
135x5
185x3
225x1 -+wraps
245x1 -+wraps
265x1 -+wraps fast and easy… had maybe 5-6 in me
-Slingshot Bench (paused)
280x2 -+wraps
295x2 -+wraps
310x2 -+wraps
325x5 -+wraps +5lb +2 rep pr… supposed to be doubles or singles but top set was too easy
-Incline Bench
165x5
185x5 -+wraps
205x3 -+wraps
225x3 -+wraps pr but maybe lighter next time or work reps here for a bit
-Dumbell Flyes
(60x12)x4 pr
-Pec Deck Flyes
(160x15)x4 pr
-Dumbell Lat Raises
(35x14)x4 pr
-Cable Front Raise
(2x15)x4 - tried this today and like it much better… one arm at a time with the hard stack of cables
-DB Overhead Extensions
(60x15)x4 followed by many drop sets with 1 arms maybe 120 reps total
-Preacher Curls
(80x15)x4 pr
finisher of ez cable curls 3 sets of 20 superset with pushdowns 3 sets of 20 as well with dropsets at end
when you only train upper once a week you should make sure to fucking wreck yourself… which i did
6/14/14
?bw
At home
HEAVY DEAD/LIGHT SQUAT
-Deadlift
135x8
225x5
275x3
315x1
365x1
415x1
475x5 -+belt pr eh ok… Im on my stiff tpb at home so not suprised and i didnt get to eat or drink like i normally would due to wierd constraints this weekend being home. on a dead bar and with normal conditions maybe 6-7
-Pause Squats
45x3
135x3
225x1
(260x3)x3
-High Bar Squat
185x5
225x5
275x5 -+belt
315x8 -+belt +5 rep pr… thought this was good because it means i can probably low bar it with a belt for like 15 fresh
6/15/14
? bw getting leaner but still heavy
At universal
LOWER ACCESSORY
-Barbell Rows
135x12
185x10
225x8
255x12 -+straps PR
-Leg Extensions
(9x15)x8 -pr
-1 Leg Curls
(65x15)x4 - pr
-Pulldowns
(180x8)x4 - pr
-Calf Raises
(5x20)x4 - pr
Notes:
-Did rows first today.
-Skipped leg press due to groin pain so opted for 8 sets of extensions instead which was horrendously painfil
6/18/14
213.2 BW
At universal
LIGHT BENCH
-Bench
45x12
95x8
135x5
155x3
185x1
215x20 -+wraps +10lb pr on 20rm… this is greater than BW for 20
-Close grip Bench
135x5
185x5
225x5 -+Wraps
250x6 -+WRaps +1 rep pr had more in me
-Incline Bench
145x5
165x5
185x3 -+Wraps
205x7 -+wraps Giving myself one more shot at these before I switch then out because theyre getting stale
135x20 - close grip extra volume
-Dumbell Flyes
(60x14)x2 - pr
(60x12)x2
-Pec Deck Flyes
(160x17)x4 - pr
-DUmbell Lat Raises
(35x15)x4 - pr
-Cable Front Raise
(3x12)x4 - pr
-DB OH Extensions
(65x15)x4 - pr
-Preacher Curls
(85x13)x4 - pr and easy too
finished off with some pushdowns just one big drop set prob 200 reps total on those
Is there a meet in the near future?
[quote]chobbs wrote:
Is there a meet in the near future?[/quote]
october. If things keep moving like they are now 600 squat, 365 bench, and a 650s pull is in order at 220
EDIT: Think thats pretty doable for me cosnidering thats what 4-5 months? maybe mid 5s squat 335-345 bench and a 600 pull… Still thats gonna be a +140lbs squat pr in a year, a 100lb bench pr and a 100 lb dead pr… If I can hit a 350-400lbs meet PR in under a year thats good for me in my book. Still have a long ways to go but only being 18 I know that I have a real good shot at making it big if I continue to do everything right and work hard and belive
6/21/14
At home
HEAVY SQUAT/LIGHT DEAD
-Squat
45x12
135x8
185x3
225x1
275x1
315x1
365x1 -+belt +wraps
405x1 -+belt +wraps
455x4 -+belt +wraps PR… had more in me but had no spot and no one was home… also walked out because im at home… again if I had a mono for once in this damn training cycle LOL fuck. Im setting up for a low-mid 500s squat though I think because when I did 415x4 with about this same RPE I came up with an easy 475 and a close spotted 500 so deffinetely going well cant be upset
-Deadlift
135x3
225x1
(315x3)x3
Notes:
-skipped high bars. started warming up on them and groin was hurting again so not worth the risk. Rather blow a load doing a mid 500s squat then hurting myself seriously in the last few weeks of a training cycle.
-This is also my last day of amrap sets for this training cycle… next 3 weeks looks like dead 475x2 then squat 475x1 then dead 515x1 then max squat and max pull.
Heres a vid… looks slightly high from angle but trust me they were to depth
You can also see how off balance I am
6/22/14
? bw
At universal
LOWER ACCESSORY
-Barbell Rows
135x12
185x10
225x8
260x12 -+straps pr
-Single Leg PRess
(+70ps x12)x4
-Leg Extensions
(10x15)x4 -pr
-1 Leg Curls
(70x15)x4 -pr
-Pulldowns
(180x9)x4 -pr
-Calf Raises
(6x15)x4
Notes:
-Did 1 leg presses, felt better on groin
6/25/14
? bw - will i ever check
At universal
HEAVY BENCH
Preface: I spent all morning arguing with work over dating a check wrong because im currently dipping into savings just to live and cannot cash a check because of its wrong dating. So was frustrated, felt like shit, and tired. This was one of the worst bench days in recent history.
-Bench (paused)
45x12
95x8
135x5
185x3
225x1
245x1
275x2 -+wraps pr technically but not what i was hoping for
-Slingshot Bench (Paused)
(330x2)x2 -+wraps
-Closegrip Bench
(255x3)x2 -+wraps
-Dumbell Incline
(70x15)x3 -+wraps
-CG Smith Decline
(205x13)x3 - wow these nail triceps hard
Finished with like 300 reps of pushdowns going up and down the stack 10 reps at each weight
really bad day overall, personal life kind of carried over into the gym which sucks when that happens
6/28/14
? bw
At universall
SQUAT
-Squat
45x12
135x8
185x5
225x3
275x2
(315x2)x8 - gotta work on speed/explosiveness with this should move these like an empty bar
-High Bar Squat
(325x6)x2 -+belt pr
-Front Squat
250x6 -+belt
225x3 -+Belt done just beat
-Hack Squats
+70ps x20
+80ps x20
+90ps x20 - god help me pr
-DUmbell Rows
70x15
75x15
80x15
6/29/14
? bw
At universal
HEAVY OVERHEADS (switch up eh?)
-Seated OVerhead
45x12
95x8
135x5
155x3
185x1
190x3 -+wraps not a pr but first time back doing these
-Seated BTN Press
(155x5)x2 -+wraps pr big time
-Dumbell Shoulder PRess
50x15
60x15
65x15 -+wraps on all
-Dumbell Lat Raise
30x15
35x15
40x13 - pr
-Dumbell Curls (seated)
20x15
25x15
30x15
finished with preacher curls with dumbells doing 10 reps at each weight going 8, 15, 20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 8
absolute hell
Im going to make a small write up just talking about an idea that ive drawn from a number of people:
When you’re training, no matter what athlete you are powerlifter, bodybuilder, strongman etc. there has to be a purpose to each movement. So, because I’m a powerlifter I’m gonna use this as my main example. For powerlifting your bench squat and deads (and overheads sorta) are about moving the weight through space. You want to load them as heavy as you can for whatever youre doing and just move the weight.
However, for assistance work, the idea should be more about control of weight. This idea is something bodybuilders understand a lot, but powerlifters I don’t think do as well. Everyone talks about peak contractions, flexes, holds, etc. but I notice a lot of the top bodybuilders don’t seem to do that. HOWEVER, NONE of their reps look sloppy, out of control, etc. Watch a steve kuclo video of him doing shoulders, he’ll have 315 on the bar pressing and he will legitmately pause the last rep. They just have perfect control over the weight.
So something I’ve been working on over the last 6 weeks in assistance movements is not necessarily the best contractions/flex/pump etc. but learning how to control the weight you are using better. For example with something like presses. Just learning how to really keep tension on the muscle the whole time, and control whatever # you are doing throughout the movement. It makes a huge difference. And if you can learn to control 100lb dumbells so each rep looks smooth as butter, if you ever decide to go heavier youd be suprised at what you can actually do.
Not sure if I said this exactly like I wanted to, but yeah try it. Compared to anything else I’ve ever really worked on with assistance movements, it has the made the biggest difference in the smallest amount of time forcing myself to have better control over whatever weight I am using even if its a lighter #
7/1/14
? bw
At universal
DEADLIFT
-Deadlift
135x8
225x5
275x1
315x1
365x1
415x1
475x5 -+belt ok so this matches my pr HOWEVER it was done at 9am, with a bar that has no knurling and whip (every other bar was taken) so This matches my pr on my texas power bar which is deffinetely a better bar than this so im confident with a real deadlift bar or anything better than this one basically id have hit a pr
-Barbell Row
225x12
245x10
265x12 -+straps on all pr
-Assisted Wide Grip Pullups
90x12
80x12
70x9 - these i can actually feel my lats working will keep progressing on them till i can super wide grip normal pull ups
-1 Arm Machine Row
8x15
9x15
10x15
-Lying Leg Curls
5x15
6x15
7x12
-1 Leg Curls
50x15
55x15
60x15
-DB SLDL
50x12
60x12
70x8
done… this is more of bb style training, trying to get as lean as possible rigt now without sacrificing strength… Cube is being used for the main lifts but other than that the split is basically deads (back+hams), bench (chest+tris), squat (quads+calves+abs), and overhead (shoulders+bis)
No doubt will be able to look better and get stronger… I tend to progress well on a lot of BB work as long as I eat right which isnt a problem for me