What’s DB adductor?
Dude, you don’t need any more PRs, you’re going to outgrow the gym 
Get better soon though, m’kay?
[quote]Nikki9591 wrote:
What’s DB adductor?
Dude, you don’t need any more PRs, you’re going to outgrow the gym
Get better soon though, m’kay?[/quote]
Haha, ya I guess it’s okay to just be normal for a few weeks…not.
The DB adductors aren’t a great name, but they are basically a DB very wide stance sumo squat and really hit the adductors. I have added them in lately and like them.
11.25.10
Close Grip Pulldowns (no swing, touch chest every rep, as vertical as possible body position)
200 x 12, 210 x 12, 200 x 12, 110 x 30
Hammer Strength Iso Wide BTN Pulldown Dead Stop Reps (both arms same time, every rep with 4 second negative)
1 pps x 10, 2 pps x 10
3 pps x 8, 8, 8
Chest Supported Rows
2 plates x 20, 3 plates x 20, 4 plates x 15
Hammer Strength Preacher (squeeze at top)
3 x 8 with 2 plates
Dumbbell Curls
40 x 10, 10 LR, 35 x 8, 30 x 10 LR
Today was a more rep and hypertrophy oriented back and biceps day, felt great. Happy Thanksgiving everyone. Take advantage of the bulk.
[quote]ebomb5522 wrote:
Today was a more rep and hypertrophy oriented back and biceps day, felt great. Happy Thanksgiving everyone. Take advantage of the bulk. [/quote]
Can we be considerate of those NOT bulking, like moi? ;D
Not that I ate like I was cutting anyway.
Ok, I know that. I thought you laid on your side and did inner thigh leg lifts with a DB on your thigh. That would’ve been wicked.
The squats are cool too though
Haha, thanks.
Squats were pretty good, could have and should have hit 5 at 515.
Oh I was talking about the DB Adductor squats.
The squats are more than cool, that surpasses beast status.
You are a beast man. Impressive squatting and I got to say that I am so envious of your training facility.
11.26.10
Standing Calf Raise
280 x 10, 340 x 10, 10, 25 half reps
Seated Calf Raise
1 plate x 15
2 plates x 15
3 plates x 15
Lying Hamstring Curl
50 x 20, 20
100 x 15,
135 x 12, 100 x 15
RDL using 25s to emphasize stretch
95 x 12, 145 x 12, 245 x 10, 10 + 12 half reps
Back Squat
Worked up to 455 x 6, 6
Pretty solid day. I think I am going to take a month break from back squatting.
11.27.10
Hammer Strength Front Military Press
1 pps x 12, 2 pps x 12, 3 pps x 8, 8
Icarian Lateral Raise Dead-Stop Reps
10 (stack) x 10, 10, 10 to 5 x 20
Shrug Machine
3 pps x 20, 4 pps x 20, 5 pps x 20, 6 pps x 20
Hammer Strength Rear Delts
50 x 20, 20, 20
EZ Bar Spider Curls
50 + bar x 10, 10, 12, 12, 12
OH Rope Extensions
2 - stack x 12, stack x 12, 12, 12
Rope Curl/Reverse Pushdown
20/15
20/15
20/15
Pretty solid shoulder/arm day. I think I may take a break from stimulants for a little while. Strength felt good today.
11.27.10
Session 2
Sled Drags
6 x 30 yards front drags (4 plates)
6 x 30 yards back drags (4 plates)
2 x 30 yards side step (2 plates)
2 x 30 yards pull-throughs (2 plates)
I was reading some of Thibs’ new principles and decided to implement a little sled dragging as lower eccentricless training. These felt great, as I really love sled drags, and even though the weight wasn’t very heavy, it was a good start.
11.30.10
Upper Pressing Day 2
Standing Military Press
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3
180 x 3
170 x 3
175 x 3
180 x 3
170 x 3
Between sets Thibs Pulldown
4 x 5
Incline Bench Press
180 x 3
205 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
255 x 3
260 x 3
265 x 3
255 x 3
Bench Press
225 x 3
265 x 3
275 x 3
285 x 3
275 x 3
280 x 3
285 x 3
275 x 3
Military Press Shrugs/Cable Rotators
135 x 5/17 x 5
135 x 5/17 x 5
135 x 5/17 x 5
Back Squat (ass to grass/beltless)
ramped to 405 x 3 (easy, 10-12 rm)
So I have jumped on the bandwagon and am trying out Thibs’ new High Performance Training. This was the first pressing day and I loved it. The whole concept of using less weight than your 3RM makes sense to me and I can see how I will definitely get results.
I have enjoyed your log. I am interested to see your progress on Thibs’ stuff. The most interesting thing to me is starting with overhead work, I like anything that potentially could help my save my shoulders. I’ve tried it a few times and will continue to do so until I can come to a conclusion.
I jumped on the boat too, bud. Should be fun.
Deat: Ya, I am really interested to see how overhead pressing first helps my shoulders and also overall development.
Ajweins: Glad to see that another big lifter is doing this. When I read it, it just made total sense to me. Simple and effective. Although, on the leg days, the MTW is pretty damn light (80 percent of 3 RM), I think that learning to really power up the submaximal weight will be good in the long run.
Yeah, I really struggle with speed, especially on lower lifts. I figured this would give me some more explosive power. And I don’t have to dick around with all stuff I don’t care about doing (isolation work/machines).
I also am just a sucker for things that are complicated and involve a lot of number crunching. Its just fun to me…
[quote]ajweins wrote:
Yeah, I really struggle with speed, especially on lower lifts. I figured this would give me some more explosive power. And I don’t have to dick around with all stuff I don’t care about doing (isolation work/machines).
I also am just a sucker for things that are complicated and involve a lot of number crunching. Its just fun to me…[/quote]
Haha, totally know what you mean. I like that this is just simple lifting, big lifts and lots of it. The number crunching is fun too.
12.1.10
Neural Charge Session + Abdominal Work
Power Snatch 85 x 2, 2, 2
Bench Press 115 x 3, 3, 3
KB Swing 32 x 3, 3, 3
Vertical Jump x 3, 3, 3
Superset (performed 3 times)
Standing Rope Crunch x 10/Rope Side Crunch x 10 LR
Today’s session felt good. I can really see the purpose of these sessions although some may write them off as just messing around in the gym, they do have a real purpose and can definitely help.
12.2.10
Lower Pressing (all lifts are done beltless and squats ATG)
Back Squat (MTW 365, actual max w/belt is 515)
285 x 3
305 x 3
325 x 3
345 x 3
365 x 3
325 x 3
345 x 3
365 x 3
325 x 3
Deadlift (MTW 455, actual w/belt is 575)
365 x 3
405 x 3
425 x 3
455 x 3
415 x 3
435 x 3
455 x 3
415 x 3
Sled Drags
4 plates x 30 yards Front walk x 3
4 plates x 30 yards back pedal in squat position x 3
4 plates x 30 yards pull throughs x 1 w/2 plates x 1
2 plates x 30 yards marching x 2
Military Press
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
Today was awesome. All the lifts felt very explosive and powerful. I am loving this so far.
I was under the impression that we do a full ramp and then the 5 work sets or so for the supplementary exercise for the day. Are we just supposed to go to our MTW and cut it off there?
[quote]ajweins wrote:
I was under the impression that we do a full ramp and then the 5 work sets or so for the supplementary exercise for the day. Are we just supposed to go to our MTW and cut it off there?[/quote]
Ya we are supposed to do that, I was crunched for time, and actually didn’t even work up to my MTW which is 180. Tomorrow I will do the fill ramp for bench.