As usual, your chest pressing strength is ridiculous. gj gj gj gj gj
now die.
Bug, you sand-bagging son of a bitch…<3
Monday
Did squats up to 455 for a single, but my knee was meh and I hated the gym I was at. I did manage warmups through 315 without wraps, which seems to be progress. Then did GMs to 205x10.
Tuesday
Bench
305, 335x6, 370x5 (5R PR)
Really strong off the chest, but tris were weak today. Probably could have gotten a 6th halfway or so, but didn’t have the strength to finish. Tie-ins were killing me today.
DB Low Incline
105, 115, 120x10
It’s worth mentioning that unlike most of the world, I touch my chest on these.
Standing DB Shoulder Press
65, 70, 75x8
Paused. On these I touch my shoulders every rep as well…I’m pretty sure no one else does this. Everyone is a pussy but me! Muhahahaha!
Cable Cross
Somexsomex2
Didn’t pay attention to the weight, just did it for a pump. Was a little rough on the shoulder, though…need to adjust the height next time if I do it.
Prone Horiz Abd
5x12,18
Consolidated all my pressing to one day. Hopefully this will ease the tendinitis I’m getting in the pec tie-in. Might do seated DB shoulder next time, but was worn out today.
In other news, I’m apparently somewhere between 17 and 20% body fat. I’ve had calipers, girth formulas, and impedance done for a lab. I’ll report back with underwater weighing on Thursday.
like always, strong lifting in here. You’re a beast.
What’d you do the BF testing for? Did you get hooked up with it or were you looking to gauge where you’re at?
[quote]gregron wrote:
like always, strong lifting in here. You’re a beast.
What’d you do the BF testing for? Did you get hooked up with it or were you looking to gauge where you’re at?[/quote]
It’s for a lab methods class. We’re comparing different methods to the accepted standard (underwater weighing). It’s a bit of an eye-opener, given that the last time I consistently used the impedance things I was under 14%. Course, I knew I had put on some fat. As long as my strength goes up, I’m OK with it. But I’m adding in sprints to my workouts so I hope to lose a little of the pudge.
[quote]HeavyTriple wrote:
DB Low Incline
105, 115, 120x10
It’s worth mentioning that unlike most of the world, I touch my chest on these.
[/quote]
I touch with my right arm. Guess I’m only half as man as you
^^^Oh come on…you already knew this :). Then again, your grip would destroy me.
Thursday
DL
455, 495, 520, 545x1 (PR)
Piece of cake…relatively speaking. Shooting for 550/555 next week. Held at the top for about 3s, grip is infinitely easier on the oly bars.
Supinated Pullup
BW, +25, +45, +70x6
Much easier on my shoulders/pec tie-in. Will move back to 75 next week…all reps were good.
Pullover Machine
180, 210x10, 225x8
Paused at bottom. Love it.
DB Simultaneous Curl
45x8, 55x7
Nice controlled reps.
Had to split the workout after DL, but didn’t hurt me at all. Ditching the power snatches I think, but we’ll see. I still did bar work before DL.
And the hydrostatic weighing verdict is in…15.4% bodyfat 
:D!!! On the one hand, it’s nice to be leaner than I thought and at least close to the healthy range. On the other, it’s a bit annoying knowing that I carry every bit of my fat in my abdomen. Oh well, if I can get that below 12 I’ll be a happy little boy.
I wonder if it would offend anyone one here if I commented that my body fat was 4.27% last time I had it measured? sorry, had to do it to make up for that fact that you have me on every major lift 
I think grip is the only thing I have you on. Not many people enjoy a real handshake from me. Do the grip work I told you about after your workout. Also use the gray bars they have at the jc, the bench ones that are really slick. When you are used to holding heavy shit on those at the end of a lift, it makes it easy to do everything else.
Coming in to show support. You’re effin strong, and considering I go up to UK often to see friends, hopefully I’ll bump into you in the gym one day. Keep up the good work, it helps inspire the weak guys like me. lol
^^^Thanks man! Let me know when you’re up here next, homofujimi and I will get a lift in with you.
Friday
Bent Lat Raise
40, 50, 60x10, 70x8
Standing LR
50x8,8,8,8,10
Obviously aimed for volume here. Held the weight at the top for a brief pause.
Seated Tri Bar Ext
120, 130, 140x10, 150x8
Oh my…1000x better than the standing variation I’ve been doing.
DB Floor Tri Ext
50x8,7,7,6
Another volume lift. Paused on the floor. This was much harder than I thought it would be, but I liked it a lot.
Face-pull
37.5, 42, 47.5x12
Weird weights but different gym. They felt about the same as the usual 150/170/190 sets
First time doing this workout. It was nice to not have annoying tendinitis for a second time in the week, and my triceps are absolutely toast the day after.
I do a lot of these, they are brutal!!
Nice training going on in here bud!
Now that I can squat again, we need to hit legs together. No offense to the other dudes at the ug, but when I can beat everyone elses’ squat after not squatting for 6 months, that’s kinda sad. We need to straighten them up. I’ll race you to 500
Capturing the rainbow? That’s all I have to say
Adam-Yea, my triceps are still fried and it’s Sunday…ffffffuuuuuu.
Homofujimi-Actually, Will is a really strong squatter. He just doesn’t train for max strength. If he did, I think he’d be better than either of us. And you go to Hell and die…Ima listen to Capturing Rainbows before hitting a squat PR tomorrow.
Sunday
Strapless Shrugs
405, 455, 475x8, 500x7
Only used my stronger mixed grip on the last set. Noticeably improved grip today, and it actually didn’t fail on the last set, so good progress.
T-Bar Row
3Plates, 4, 4+25x10, 5x9
All with pause at top.
Wide Seated FP
180, 210x10, 240x9
Rope Lat Pressdown
50x10, 70x9,10
Incline Curls
40x8,8
Got tired of biceps after two sets…God I hate them.
Good times, loving the new back day.
[quote]HeavyTriple wrote:
Homofujimi-Actually, Will is a really strong squatter. He just doesn’t train for max strength. If he did, I think he’d be better than either of us. And you go to Hell and die…Ima listen to Capturing Rainbows before hitting a squat PR tomorrow.
[/quote]
Anybody would squat better than you if you listen to that song. I prefer Bieber but if you wanna be a fag than go ahead.
Monday
Squat
405x3, 435x0, 435x3, 445x4 (4R PR)
That second set was an unrack and rerack because I gripped the bar too wide (different bar than normal) and I could tell it would slide off my back if I tried to squat. Last set felt really good, though the last rep was a grinder. Knee held up fine considering it was the first time I warmed up without sleeves in ages. Wasn’t quite ready to try 470 again, especially after that weird second set.
Good Morning
135x10, 185x10, 225x8
Liking what I’m seeing with these.
Hip Belt Squat
50x8, 75x8, 100x10
Even though the weight was light, these really had my quads burning. Seems like a keeper. Was way below parallel on every rep.
Pussed out after these, but a great workout nonetheless. Will add GHRs back in next week, and maybe some abs.
lol… talk about some good squatting! kick ass workout HT.
Tuesday
Bench
300, 335x6, 370x5
Much easier this week. Probably had a good shot at 6, but this sets up perfectly; now I can go all out for 6 next week, reset to 5 reps the week after, and hopefully hit a 5R PR in two weeks. Shoulder is feeling a little weird at lockout on the middle set. This has happened for two weeks, so I’ll keep an eye on it.
Paused NG Bench
275x10
I was in the mood to try this out…and it felt great in my shoulder. This may be a good variation to give my shoulders a break for a few weeks. No spotter so I had to stop at 10.
DB Low Incline
105, 115x10, 125x6
Had nothing left in the tris after the NGB, so didn’t do as well this week.
Standing DB Shoulder Press
60, 70, 80x8
Getting better, but I think I’m going to go back to the HS machine for these. It’s too much strain on my lower back. All reps were paused on my shoulders.
Prone Horiz Abd
5, 10x12
Day in the pressing life. It’s a little weird holding back and and gearing up for one big week, but that will have to happen eventually with all 3 big lifts, so this is giving me a good blueprint for how to taper I think.
Thursday
DL
405x2, 455, 495, 525, 555x1 (+10 PR)
Fuck yea. 455 flew up, so from that point I knew I was trying 555. Still really easy off the floor. Whenever I stall significantly I’m going to a cycle of rack pulls.
Supinated Pullup
BWx8, +45x6, +75x5
Good reps.
Session 2
Pullover Machine
180, 195, 210, 225, 240x10
Did my best to squeeze every rep, but didn’t quite do it on the last set.
Monkey Rows
50x8x3
Stayed light, just looking for something to get some blood in my traps without comprimising my shoulder.
DB Simultaneous Curl
50x8x3
Same thing…did it for the pumpzzz.
Great day all told. Don’t know how far I’m going to go with DL, but I can’t be too upset with adding 50 to my max in about 10 weeks.