[quote]bignate wrote:
I could easily get some warm up shots on bench or squats if you wanted to see form or something.[/quote]
It cant hurt watching some videos, from what ive seen you dont need any critiqing. Make sure you film you next attempt at a bench PR.
my friend is going for his first 200 lb bench on monday and ill try to hit like 175-185 paused with bands and can get that on film. Ive been sick for the past almost week and im just starting to get better so my first training session will probably be that one, the 5 days off may do me some good.
Still a bit sick but feeling alot better, so the energy was low today but it feels good to get some kind of lift in after this long off
close grip bench
up to 185x10,10 this was heavy today so i decided not to push it to much
incline close grip
135x12,12
115x12
barbell rows (overhand)
115x10
135x10,10,10
underhand
115x20,20
bent over laterals
10’sx10
15’sx12,12
3x12 of external rotations with 10lbs
neck harness
2x50+ with 25lbs
ab shit solid first workout back.
extensive warmup and foam rolling
box squats with bands
45x5
16x135x2 (with bands)
rack pulls (#1)
135x3
225x5
275x3,3,3,3,3
rack chins
2xbwx15
fat bar curls ss with shrugs
60x10, 135x20
70x10, 225x20
missed training on thursday wasnt feeling well, got in a quick session yesterday 3/6/10
front squats
45x5
95x5,5
135x3
155x3
165x3,3
155x3
135x5
took about 30-one minute rests between sets.
gm’s to pins
135x8
155x8,8
3 sets of curls and abs
bench -my sickness has zapped my bench strength quite a bit and im going to apporach this with a bit more volume and all paused reps now.
135x8,3
155x3
175x3
195x3
215x3
235x3
incline close grip
135x8
155x8,8
145x10
barbell rows (overhand)
95x10
135x10
155x10,10
(underhand)
135x10
155x10
bent over laterals
5x15
external rotators
4x12
abs
3x20 weight situps
box squats with bands
45x5
95x3
135x3
165x3
195x3
225x1
255x1
275x1
no bands
225x3,3
rack pulls (#1)
135x3
225x3
275x3
315x5 +2
295x3
275x3
free squats
95x10
135x8,8
shurgs
135x20
225x20
275x25
barbell curls (fat bar)
40x15
60x12,12,12
side bends
45x20,20
neck harness
25x40,40
this work out kicked my ass
push press
45x12,3
95x3
115x3
135x3
155x3,3,3 these didnt feel to bad at all
135x5,5
seated db shoulder press
20’sx12
30’sx12
40’sx12
50’sx10
rope extensions
80x15
100x15
120x15
100x12
internal and external rotations
2x10 on each
vbar pulldowns
100x10
120x10
140x10
160x10
180x10
high pulls ss with face pull
30x10,10
40x10,10)x2
hypers
3x12 solid workout
3/12/10
front squats
45x8,3
95x8,3
135x3
155x3
175x3,3 PR +10
155x3,3
gm’s to pin
135x8
155x8,8
leg curl
150x15
185x15
210x15,15
wide tbar row
45x10
90x10
135x10
45x20,20
3/12/10
front squats
45x8,3
95x8,3
135x3
155x3
175x3,3 PR +10
155x3,3
gm’s to pin
135x8
155x8,8
leg curl
150x15
185x15
210x15,15
wide tbar row
45x10
90x10
135x10
45x20,20
Nice PR man. Have you ever tried pin front squats? They rape me pretty bad.
[quote]BlackLabel wrote:
Nice PR man. Have you ever tried pin front squats? They rape me pretty bad.[/quote]
Thanks, i have tried pin squats a couple of times and i cant get into position right for them ever, even when i do gm’s to pins i always start with it racked and not actually on the pins otherwise i cant get in the right motion.
Had my first practice today for spring track we did a crazy work out on the stairs and as a result my strength sucked dick but i mustered what i could
fat bar bench
20xalot
70x20
paused
110x3
130x3
150x3
170x3
190x3
210x3
230x3
fat bar close grip inclines
110x8
130x8
150x8
130x8
band pullaparts
3x20
plate raise ss with external rotations
(25x15, 10x10)x3
neck harness and bent over laterals
25x50,50 10’sx20,20
front squats
45x10
95x5
135x3
155x3
135x3
shrugs
135x20
225x20
315x20
wide pulldowns
110x10
130x10
150x10
170x10
185x8
db rows
40x8 (each hand)
60x8
80x8
pullover
30x15
40x15
seated db curls
20’sx10
30’sx10,10
I quit track for work and lifting has been a bit spoty lately with hw load, but im starting a more bodybuilding prep phase for summer.
Fat bar bench:
20xalot
110x5
160x5
180x5
200x5
220x5
200x5
incline fat bar (close grip)
110x5
140x5
160x5
170x5
180x5
160x5
decline fat bar (wide grip)
110x5
160x5
200x5
220x5,5
200x5
band pulaparts
5x20
band extensions
5x15
neck harness
2x50
weight situps
4x20
legs and bi’s
squats
45x5
95x5
135x5
175x5
195x5
225x5
185x5
rack pulls (#1)
135x5
225x5
275x5
315x12 PR
front squats
95x6
135x6,6
stiff legged deads
95x8
125x8
glute bridges
2x10
reverse curl ss with regular curl on ez bar
45x8,8
55x10,10
55x8,8
45x10,10
concentration curls
25x8,8,8 reps per arm.
shoulders/tri’s
push press
45x10
95x5
115x5
135x3
145x3
155x3
165x3, 135x5 drop set
incline shrugs
15’sx10
20’sx10,10
db seated military press
15’sxalot
20’sx10
30’sx12
40’sx12
50’sx10
drop set: 55’sx10, 40’sx8
close grip bench
45x10
95x10
135x10
165x10
155x10
bent over laterals
10’sx10
12.5’sx10,10
10’sx12
external and internal rotations ss with side laterals
3x10 each, used 15’s and 17.5’s for side laterals
rope extensions ss with face pull
80x10, 40x10
100x10, 50x10
140x8 120x8 80x15, 40x10
played about an hour of hoops after got a nice cardio in.
back/bi’s
cable row (with hold at contraction)
80x8
100x8
120x8
140x8
160x8
180x8,8,8
pullups
bwx5
pulldowns
140x6
180x6
200x6 ill do less pulldowns when i can do more pullups
underhand chest supported row
80x10
100x12
120x12
140x12,12
vbar pulldown
120x12
140x12,12
120x12
db row
50’sx15,15
cable preacher curl
4x8
shrugs (with hold at top)
135x10
185x10,10
3 sets of 30 of forearm machine
2 sets of hypers and abs
flat bench
45xalot
135x5
175x5
195x5
225x5,5,5 PR
incline close grip
135x5
165x5
185x5
195x5 PR
175x5
155x5
delcine wide grip
135x5
185x5
225x5,5
245x5 cluster set 10 seconds between reps
external rotations
10x12,12,12,12
neck harness
25x25,25
tricep extensions ss with situps
4 sets of 15 and 4 sets of 20
squats
45x5
95x5
135x5
165x5
195x5
225x5,5
195x5
rack pulls (#1)
135x3
225x3
275x3
315x15 +3
box squats
95x10
115x8
135x8
95x10
barbell curls (controlled up hold at top, lower controlled and extend arms fully after each rep)
65x10
75x10
65x10,10,10
reverse barbell curl
45x10
50x10,10,10
band gm’s
2x50