9/1/10
Short band DL heavies
Bar x2
135 5x2
Band Squat Mediums
bar x4
135x3
225x2
315 5x3
leg extension
180 5x12
leg curl
90 3x10
single leg standing calf raise
BW 2x50
rev standing calf raise
BW 2x50
.
i can attest that growing a full bushman beard last winter added 100lbs to my total, and since i’ve started growing it out again my bench press is up 20 lbs.
Db row
55 x10
105x10
145 3x5, add straps 1x12
camber bar curl
155 2x3
125 2x6
pull ups
5x8
BB shrugs with straps
405 1x25
plate curls
35s 1x15 each arm
[quote]DoubleDuce wrote:
For reference:[/quote]
Ahaha
Haven’t updated in a while because I haven’t been in the gym. I actually have only been home for 1 night. Been hiking, cutting firewood, four wheeling, skeet shooting, est.
Joints are feeling good and I should be back under the bar tonight or tomorrow to start hitting it hard. Depends on when I get back home, got a 6 hour drive and may not be able to head out until tomorrow (Friday) morning.
9/10/10
Bench
bar x 15
135x10
225x5
315x2
405x0
385x0
Was too anxious to get back in the gym and went too heavy. Tried this at home on my crappy bench without a lift-off. I rushed through the sets because I was in a hurry so I could head to work. Didn’t get in until 1AM and didn’t sleep a whole lot. Wasn’t completely awake yet and am not used to training in the AM. In short it was dumb and I shouldn’t have tried 405. Shouldn’t have tried 385 immediately afterward either but I got pissed. Dumb dumb dumb.
Strict MP with fat grips
bar x10
135 3x10
I’m trying these with the fat grips to see if it is easier on my shoulder. It was my first time using them and they felt a bit awkward. It was a lot harder pressing with these. I’ll know tomorrow if my shoulder feels inflamed or not.
Incline Bench
225
3x10
Like I said, I was taking very little rest between sets and I just barely got the last set.
DB lateral raise Tri-set
side 35s 3x5
front 35s 3x5
rear 35s 3x5
CGBP
225x10,5 (barely got the 5)
I was burnt out, the faster pace wiped me out.
I’m hoping to have time for another session this afternoon.
9/11/10
Good mornings
Bar x10
135x5
185 8x2 (fast)
Front squat
135x5
185x5
235 8x2 (this is the only weight in the video)
Leg curl
90 3x12
Leg extension
180 3x15
9/12/10
Hills
walk down, sprint up x6 (no rest)
Hiking around the farm x 1 hour
9/13/10
Pull ups
BWx5
+45x5
+55x4,3,3,3
DB Row
130x8
130 2x10 add straps
IC preacher curl
160x8,6 (stack)
100 2x6 (reverse grip)
Smith shrugs with straps
290+bar x12
380+bar 3x10
IC chest supported row mondo drop set
255x5 (stack)
210x5
165x5
120x5
75x5
30x5
After the drop set of rows I went to do so leg raises and did a set of 25, got some ab cramping. Tried to stretch it out. Did a second set and my abs really cramped up and I had to shut it down. This is the only muscle group I have cramp problems with.
If anyone has any similar experience or advice on ab cramping (stretches or something) please let me know.
AHAHAAHA!
Yesterday was a great day. In the morning my weight was back into the 220s (229) and in the afternoon I had benched 405. Holy crap, it’s about time. I’ve been chasing that one for years. Anyways, it actually felt pretty light. It was light off my chest and easy locking it out. Now I just have to figure out why I’m, for lack of a better term, hitching.
I’m not calling it a sticking point because I don’t think it’s a strength issue. When I go really heavy, I always seem to lose my grove/get off balance at that same spot. I think I’m going to start trying some high board work.
Here was the workout:
9/15
Bench
Bar x10
135x5
225x3
315x2
365x1
405x1!!! PR+20 pounds
Close grip Bench
295 3x5
Strict military with fat gripz
Bar x5
135x5
155 3x10
Peck Deck (I think I’m going to start calling this the Booby blaster or something)
180 3x12
Just a great day. Everything was supper light and I had a ton of explosiveness. Now I plan to move back into some bench variations for a while. And I don’t know if it was coincidence, but I took some alpha-gpc before this workout after not using it for a while. Hmmm.
Next bench goal: Pause 405
[quote]DoubleDuce wrote:
AHAHAAHA!
Yesterday was a great day. In the morning my weight was back into the 220s (229) and in the afternoon I had benched 405. Holy crap, itâ??s about time. Iâ??ve been chasing that one for years. Anyways, it actually felt pretty light. It was light off my chest and easy locking it out. Now I just have to figure out why Iâ??m, for lack of a better term, hitching.
Iâ??m not calling it a sticking point because I donâ??t think itâ??s a strength issue. When I go really heavy, I always seem to lose my grove/get off balance at that same spot. I think Iâ??m going to start trying some high board work.
[/quote]
Congratulations bud! I hit it as well on monday, though you got it much faster. Well done.
[quote]DixiesFinest wrote:
[quote]DoubleDuce wrote:
AHAHAAHA!
Yesterday was a great day. In the morning my weight was back into the 220s (229) and in the afternoon I had benched 405. Holy crap, it�¢??s about time. I�¢??ve been chasing that one for years. Anyways, it actually felt pretty light. It was light off my chest and easy locking it out. Now I just have to figure out why I�¢??m, for lack of a better term, hitching.
I�¢??m not calling it a sticking point because I don�¢??t think it�¢??s a strength issue. When I go really heavy, I always seem to lose my grove/get off balance at that same spot. I think I�¢??m going to start trying some high board work.
[/quote]
Congratulations bud! I hit it as well on monday, though you got it much faster. Well done.
[/quote]
X2, very well done on the PR.
[quote]DoveofWar08 wrote:
[quote]DixiesFinest wrote:
[quote]DoubleDuce wrote:
AHAHAAHA!
Yesterday was a great day. In the morning my weight was back into the 220s (229) and in the afternoon I had benched 405. Holy crap, it�?�¢??s about time. I�?�¢??ve been chasing that one for years. Anyways, it actually felt pretty light. It was light off my chest and easy locking it out. Now I just have to figure out why I�?�¢??m, for lack of a better term, hitching.
I�?�¢??m not calling it a sticking point because I don�?�¢??t think it�?�¢??s a strength issue. When I go really heavy, I always seem to lose my grove/get off balance at that same spot. I think I�?�¢??m going to start trying some high board work.
[/quote]
Congratulations bud! I hit it as well on monday, though you got it much faster. Well done.
[/quote]
X2, very well done on the PR.[/quote]
I just saw your bench in the Training PRs thread. Nice work! Very strong.
Thanks guys.
Please remember I’m always open to criticism/tips on technique/scheduling/whatever.
Got fitted for my suit for my wedding yesterday and ended up having to special order pants because, according to the tailor, “your thighs are too damn big”. AHAHA! Normally, I take don’t care too much about comments from non-trainees, but when a Taylor gets frustrated with the size of your legs, it feels pretty good.
I’m planning on pushing my lifting really hard because October is going to be chaotic. Getting married, next week honeymoon, next week Virginia on business, next week japan on business. So I don’t know how much lifting I’m going to get to do. May have to take some training routine from Alpha and do some of his circuits while I’m on the go.
[quote]DoubleDuce wrote:
Thanks guys.
Please remember I’m always open to criticism/tips on technique/scheduling/whatever.
Got fitted for my suit for my wedding yesterday and ended up having to special order pants because, according to the tailor, “your thighs are too damn big”. AHAHA! Normally, I take don’t care too much about comments from non-trainees, but when a Taylor gets frustrated with the size of your legs, it feels pretty good.
I’m planning on pushing my lifting really hard because October is going to be chaotic. Getting married, next week honeymoon, next week Virginia on business, next week japan on business. So I don’t know how much lifting I’m going to get to do. May have to take some training routine from Alpha and do some of his circuits while I’m on the go.[/quote]
Youre gettin married? congratulations bud!
I was a groomsmen in a wedding earlier this summer, the tailor got mad at me cause my torso (already proportionately much longer than my legs) was too thick
Congrats on the wedding man. Best of luck with all that travel.
9/17
skwats
barx5
135x5
225x3
315x2
405x1 +belt
455 4x1
455x3 +wraps
475x2 Pr + 1 rep
cheap pr, just hadn’t done multiple reps with 475 before. i was having trouble with balance on the 455 without wraps and it felt heavy. the sets with the wraps felt good. camera was screwing up so im not sure how much got recorded.
leg extensions drop set
180x15
135x10
90x10
45x10