[quote]golferguy12 wrote:
Chewie wrote:
golferguy12 wrote:
Second TBT Workout
Front Squats
190x8,8
185x8
Are you using clean grip or cross grip?
Front squats are awesome.
I use a cross grip. Im not flexible enough to get it into a clean grip.
Yea, I love front squats. I fractured my hip a couple years ago and never have gained good flexibility back in it, so back squatting can sometimes be painful, especially when trying to go deep. Front squats I have no problem at all getting ass to grass because of the narrow stance.
Whats the difference between cross grip and clean grip? Not how you hold them obviously, but do they change the squat in any way?
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If you are doing any type of oly lifting you should use the clean grip. That is how you catch the bar.
Using the clean grip helps you support the bar much better. You are using your shoulders, not your fingertips.
Try this:
Place the bar on your shoulders in the rack, now hold your arms up about 45 degrees. Can you unrack the bar?
It should support without the aid of your hands.
I have a lot of trouble controlling the weight with the cross grip. Also, using the clean grip while simultaneously pushing your elbows up should help control your posture.
Got a new ipod and was feeling pretty pumped up today!
Also…it was antagonist training so it was one set shoulder, then one set bicep…etc
Shoulder Press
70x5,5,5 EAASY
DB Curls
50x5,5,5
Flat BB Bench
225x5,5
235x5
Chin Ups
BW+10 lbs x5 SMOKED IT
BWx10,8 Somebody started using the power rack where i do my chins and put a bench under, so I couldn’t get a dumbbell between my feet, so I did a few more.
Front Squat
205x5
210x5
215x5!! Might try 225 next week
Ham Curls
150x5 EASY
155x5
160x5 Form a lot better this week than last
OVERALL I didn’t miss a single lift and felt extremely strong. I also think that my weight may be down a little bit…which is a good thing right now. I’ll check my weight tomorrow and see what it says.
Checked my weight this morning and its at 209! Pretty good. My lifts have all went up and i’ve lost about 12 pounds in about 8 weeks. I guess you can’t complain about that.
BB Military Press
145x5 Almost died on last rep lol
135x5,5,5
Chin Ups (Supinated)
BW+15 x5,5,5,3(WEIGHT SLIPPED OUT)+2 w/ just BW
Dips
BW+35x5 EAAASY
BW+40x5,5,5 (About 20 second rest between these sets because the belt couldn’t hold any more weight cause my gym is retarded and has the smallest belt ever)
Calf Raises
150x20,20,20,20
110x20,20
My calves are pitiful, therefore I’m just going to do a lot of sets of 20 because I believe that sets of 5 won’t affect the calf as greatly.
I was extrememly pleased with my efforts here, but the bad thing is they wiped me out lol
Flat DB Bench
90x8
85x8,7
80x7
Shoulder Press
55x8 remembered I was supposed to do barbell
95x8,8,8 FEELING EXTREMELY TIRED
Supinated Chins
BWx8,8,8,8
Calf Raises
70x8,8,8,8 I hadn’t did calves in about three weeks and pounded them on monday with 6 sets of 20…bad idea! they are still so sore that i have trouble straightening my legs out if I am sitting for more than 15 minutes
Dips
BWx8,8,8,8 Waaaay too easy. I wish they had a belt where I could hang weight from
Pull Ups (Neutral Grip about 15 inches apart)
BWx15,12,10
Made sure to get all 15 reps in just took 2 sets on the last 2.
BB Military Press
95x15
105x15,15
See how much better when I don’t do front squats before!! haha
Front Squat
165x15
165x15 On the last two I really thought I was going to pass out so I dropped the weight
145x15 Pissed after because it was so easy. Pisses me off even more now.
DB Flat Bench
75x15,13
65x15
DRAAAINED
Calf Raises
110x15,15,15 CALVES STILL HURTING HAHA
First time EVER using 100lb dumbbells when DB pressing. Feels really good. Especially when my workout partner said all the football players were looking at me. I love going in there wearing my golf shirt and lift more than them.
Front Squat
195x5
205x5
215x5
225x5!! PR
Another PR. I started low this time and worked my way up, the way I would if I were to do a 5x5. Ill start 10 lbs heavier next week.
Super Wide Grip Chins (Pronated)
BWx5,5,5,5
Supersetted with DB Shrugs
100x12,15,15,15
Standing BB Military Press
135x5,5,5
140x4 Push Pressed last 1
Calf raises
190x5,5
140x5,5…5 second holds
Supersetted with BB shrugs
225x20 PR
265x10
245x12,12
Dips
BW+45lbsx5
BW+60lbsx5 PR
BW+65lbsx5,6!! Another PR
Really good workout today. 4 personal records. Pretty fricken stoked at how my progress is going. Very noticeable difference in my legs with the front squatting 3 times per week. I will test my 1RM on the weekend of the 9th.
Decided to switch everything around from last workout
Dips
BW+40 x 8,8,8
BW+55 x 8
Calf Raises
150x8,8,8,8
Supinated Chins
BWx8,8,8,8
Supersetted with some BB Curls
Incline DB Press
70x8,8,8,8
This is where I get tired…only 1 meal about 5 hours before lol
BB Military Press
95x8,8,8
115x8
Front Squat
135x8,8,8,8
I went light on the front squats today because I will be starting Smolov for front squat in two weeks. It will run right up to my Spring Break where I’m taking 4-5 days off and going to north carolina and golfing. should be perfect! If anybody has any idea about working out once or twice a week light upper body let me know. Stallion should respond to me today hopefully.
Monday
Front Squat 190x9x4 (Four Sets of Nine Reps)
Flat BB Bench 4x3, 1x10 (The sets of three are for speed, kinda like what n3wb does
Dips 3x10
Calf Raises 3x18
Shoulder Press 3x10
WEEK 2
Monday
Front Squat 210x9x4
SAME OTHER BODY GROUP SPLITS, EXERCISES WILL VARY
Wednesday
225x7x5
Friday
240x5x7
Saturday
255x3x10
WEEK 3
Monday
220x9x4
Wednesday
235x7x5
Friday
250x5x7
Saturday
265x3x10
WEEK 4
Monday
REST
Wednesday
REST
Friday
Near Max
Saturday
Near Max
Im gonna try the other body part stuff on days when I feel up to it. Im guessing by week 2 i might not but we will see. Wish me luck and I’ll for sure keep you updated at how huge I get! haha
SO…my order from Biotest came in! Im pretty fricken excited. As of now I have:
2 Tubs of Surge
2 bottles of ZMA
2 bottles of BCAA
2 Bottles of Fish Oil
1 Tub of Creatine
1 tub of NO Explode
Pretty sure I have prepared myself as well as I could have to start Smolov. As long as I eat enough and sleep enough my body should be equipped to repair itself.
Front Squat
Barx5
95x5
135x4
205x7
205x7
205x7
205x7
205x7
Felt pretty good on these today. Hadn’t had much to eat so wasn’t feeling super energized but enough to get it done. Also did some dynamic warmups and it seemed to help my knees and hips.
Incline DB Shrugs
60x10,10,10,10
One Arm DB Preacher Curls
25x10,10,10,8
Superset with Wide Grip BB Curls
45x10,10,10,10
Random AB Stuff
By the end of this I was really lightheaded and not feeling too well. Pretty sure it was just lack of food and the squatting. Friday’s workout is going to be tough.
Max Out on Bench!
135x6
185x4
225x3
275x1
280x1!!!
Felt really good about this too. I hadn’t benched with a barbell in about 3 weeks (except last week). I felt that 285 might go up but I decided to leave some in the tank for my squats lol
These went A LOT easier than I thought. I figured I would be struggling by the 4th set, but I pretty much flew threw every rep and every set. Looking forward to tomorrow and next week.
Decline Bench (On the Smith Machine…)
185x10
185x10
225x16!!! Impressed myself