Nope, there’s no point in me watching it when I already know that there is no way that you’re going to get it. Why don’t you do it at UG and get on the board? In a couple weeks it better be you on top of the overall and me on top of bw%.
Monday
Squat
395x3, 435x3, 465x3 (PR), 425x3
Felt good today. I had some pie-in-the-sky dreams of attempting 475x3, but after 465 I knew that wouldn’t be prudent. Nothing wrong with a PR, though. That back-down set will go to 5 this coming week or next. Today I was just trying to get used to nailing form on it.
Power Clean
185x3, 205x3, 225x2.5
Blah…good reps, just not enough in the tank to get the last rep.
BB Hack Squat
225x8,8, 245x8
Elevated the bar slightly and focused on form. Quads were screaming here. Best done with a double overhand, apparently.
GHR
BWx10x3
Was dead at this point, so tried doing a very slow eccentric and really focusing on the hams. It definitely worked.
Cable station was occupied when I went to do abs, and I didn’t feel like waiting as I had already been in the gym for over 2 hours…so I said fuck it. Great day. Probably need to start wrapping both knees in warmups instead of just the bad one, since I seem to be putting too much weight on one my left side. This leads too excessive back pumps on that side. Otherwise, my knee felt really good.
Tuesday
Bench
295x7, 325x7, 350x8 (8R PR)
Big time 8R PR…can’t even remember the last time I’ve done 8 reps, actually. I was hesitant to jump to 355 even though I would probably have gotten it, so I decided to try 8 reps if 7 were easy. Next week will be my last at 7 reps, so I’ll look to get 355 and then start making some real gains.
HS Decline
3+25, 4, 4+25x10, 4+35x7
Meh, don’t know how long I’ll use this…I think the other one is better.
Bent Lat Raise
50, 60x10, 70x8
Standing Lat Raise
65x8,9
Rear Delt Machine
170, 190x12, 210x9
Pec Dec
210x12, 230x10
Maxed out the machine at 230…good pump for the end but not really worth anything else.
Prone Horiz Abd
5, 10x12
Good day, shoulder is holding up just fine. Right (non-problem) shoulder had a minor strain in the ant delt, but it was OK after warming up. Cut my caffeine down to 100 mg the last few workouts to no ill effects, so I’ll keep that dose. Excited to really start pushing my strength on bench again, maybe hit 405x4 in the next 2-3 months.
Thursday
DL
451, 481, 511, 536x1 (straps PR, bleh)
Like a little baby-gripped bitch I had to use straps for the last single. I was at a different gym with a different bar, and my grip pretty much failed at 511. Weight felt fine otherwise, so I should be able to pull 540 without straps at my normal gym next week. Tried 491 to do some touch-and-go grip work, but my grip failed almost immediately.
NG Pullup
BWx8, +45x6, +75x6
Still not quite perfect on that last rep, but almost there.
Wide Seated FP
150, 175, 200, 217.5x10
Different pulldown, obviously, but still felt a good connection.
Simultaneous DB Curl
40,45,50x8
Rope Lat “pressdown”
100,120x10
Liked these, though felt them in the tris a lot
No complaints, just need to use a different bar next time I pull there…545 coming really soon.
Friday
DB Shoulder Press
80,90,100x12
Felt nice and easy.
DB Front Raise
80x90x12
OH Tri Bar Ext
120x10, 145x10,8
OH Rope Press
150,170,190x10
Quick workout before leaving for the lake. Shoulder press is feeling good and definitely hits my delts better than the machine.
gdamn you and your pressing. how much you weighing these days?
[quote]bugeishaAD wrote:
gdamn you and your pressing. how much you weighing these days?[/quote]
Jesus dude, looking lean in that avi. 214 last time I weighed. I’m going to try and maintain that while leaning out a little bit over the next few months…I think it’s about time I reduced this gut. I am in between weight classes, though, so I could still stand to gain 10 more pounds or so. But either way, I don’t want to get any fatter.
Monday-My knee was fucked all to Hell today. It screamed from the first warmup through my first working set at 405, but I called it after that. It’s not worth destroying my knee to push through a workout like that. Hopefully I’ll be ready to go for DL on Thurs. If not, I might start Dling Mon and cut out squat for a few weeks, but that is an absolute last resort.
Tuesday
Bench
295, 325, 355x7 (7R PR)
Got a little wild in warmups and threw 275 up a little too hard, which made my shoulders feel a little pain during the heavy sets. It was OK after slowing down my reps a little, though. I’ll start 6 rep sets at 365 next week.
HS Wide Bench
3+25, 4PPSx10, 4+25x12
Back to the old one.
Bent LR
50, 60x10, 70x9
Standing LR
65x7
Dead after bent LRs, so only did one set.
Rear Delt Mach
170, 190x12, 210x10
Pec Deck
230x15
Prone Horiz Abd
5x12,16
Good day. On to DL.
[quote]HeavyTriple wrote:
Good day. On to DL.[/quote]
Thursday
Power Snatch to 95x4
DL
455, 485, 515, 540x1 (PR)
No straps, might have had 545 today. Was able to hold for about 2s at the top, but grip started to fail after that. Will most likely start shooting for a 5s hold on all top sets from now on. 545 or 550 next week.
NG Pullup
BWx8, +45x6, +75x6
Probably will move up. May need to sub this out soon, though. Causes some tendinitis in my pec tie-in.
Wide Seated FP
180, 210x10, 240x9
Simultaneous DB Curl
40x8, 55x6
I’ll take these singles as far as I can, but I’ll probably back off if I have a bad fail anytime soon. Whenever that happens I’ll probably take a week off, then try to push up over 550. Might need to do a cycle of rack pulls for reps with no straps to improve my grip, though.
Friday
DB Shoulder Press
85, 95x12, 105x9
Shoulder felt fine.
OH Tri Bar Ext
120x10, 145x8,10
No pauses this time.
DB Front Raise
35x10, 40x10x2
More comfortable than with a bb.
Rope Press
100x12, 130x12, 160x10
Was bent to basically parallel to the floor, held at full extension.
Sunday
Strapless Shrugs
405, 455, 475x8, 500x6
Gonna be a while before this is anything other than grip work. Using a mixed grip; first three sets opposite my usual mixed grip, last set like I would do DL.
T-Bar Row
3Plates, 4, 4+25, 5x8
45s. Paused at the top for all reps.
Face-pull
160, 180x12, 200x10
NG Seated Cable Row
195, 225x 255x10
Not exactly strict here.
Sup. Pullup, Cable Curl Circuit
BWx8/110x8x2
Finally got this second back workout in. The shrugs should help my grip.
Those shrugs should most definitely help your grip! I dont even think I could hold that much weight up… thats probably why my grip sucks lol.
those are some heavy facepulls man.
Trade you 100lbs from my deadlift for 70lbs off your bench?
[quote]gregron wrote:
Those shrugs should most definitely help your grip! I dont even think I could hold that much weight up… thats probably why my grip sucks lol.
those are some heavy facepulls man.[/quote]
Haha, do you have baby hands like me? I swear I can’t even get my thumb around the bar…it just dangles there like a useless piece of crap.
Those facepulls have made a HUGE difference for my rear delts and keeping my shoulders healthy in general. Gonna have to start adding dumbells to the stack, though. I’m maxed out with 10 pounds of extra weights as is.
Monday
Squat
405, 435x3, 470x1.5
Well, I may have gotten a little wild after last week, but my knee felt great. The whole wide-squatting thing is still new to me, but it felt a lot better on my knee. I was about an inch away on the second rep from being able to fight through it, but my descent was slower than usual. Should be better trained to the movement next week.
Power Clean
135, 185x3, 205x4
Kept it a little lighter to ease the work on the knee, plus the failed squat rep.
Good Morning
135, 155x10, 185x8
Giving them another shot. Hammies are fried, kept the reps extremely strict.
Good rebound week. Don’t know about the cleans, they hurt my knee more than anything. Might start pushing my squat single like I have been on deadlift…will probably start with doubles in the next few weeks.
y u so strong brah?
Greg-blush…it’s because I’m fat.
Tuesday
Bench
300, 335, 365x6 (6R PR)
A little bit of a struggle, but not too bad for a 10 lb jump. I’ll be happy to get 370x6 in the next 3 weeks before moving to 5 rep sets.
DB Low Incline
100, 110, 115x10
Squeezed hard at the top. Not too hard, but wanted to do the reps nice and slow. I will be maxed out on the dbs pretty quick, but we have some handles to go heavier if need be.
Bent LR
50, 60, 70x10
Scrapping the standing LR…too much fear of smashing mini-HT.
Rear Delt Mach
160, 180x12, 200x11
PHAs
5,10x12
Good stuff. Eased up the volume a little, shoulder felt good. Will probably add an extra set to the Db bench and LRs.
Thursday
DL
451, 491, 521x1, 546x.75
Fffffuuuuu…just missed. However, I had to use straps again since I was at the other gym, so my incentive to fight wasn’t really there. Should smoke 545 at the normal gym next week. Everything felt really good other than my grip, but it may have been weaker because of the grip-work Sunday. Not worried.
NG Pullup
BWx8, +45x6, +80x5
Good reps.
Lat Pullover Mach
150, 180, 210x10
Held at the bottom on all. Love this machine.
Friday
DB Shoulder Press
85, 95x12, 105x11
OH Tri Bar Ext
70, 120, 145x10, 145x8 (Paused)
DB Front Raise
35, 40x10x2
OH Rope Press
150, 170x10, 190x7,8