The result of extension/curl superset
wed 6/30
warm up: 2x back raise, decline situps, leg swings, DB swings, ab/adductor machine
sumo dead - working sets
475x3, 485x3 (PR +1 rep), 495x3 (PR +2 reps)
RDL - WS, beltless
275x10, 315x10, 365x10
back raise/decline situp
45x10, 100x10, 45x30/40
Got a little too enthusiastic with the warm-up back raises and pulled something. Didn’t feel very good working up in the deads but everything turned out alright. Second rep of 495x3 really flew up. I will study the video and try to figure out what I did right. It wasn’t that bad… plenty of room for another PR if I treat my legs right.
[quote]grettiron wrote:
The result of extension/curl superset[/quote]
Lookin large my friend, nice work
[quote]Gmoore17 wrote:
[quote]grettiron wrote:
The result of extension/curl superset[/quote]
Lookin large my friend, nice work[/quote]
Thanks buddy.
fri 7/2
warm up: 2x back raise, decline situp, AVG shoulder traction. mil press, muscle snatch
bench - working sets
255x3, 265x3, 275x2 (shit), 185x10
cable row
STACK-1x5, STACKx5, STACKx10
band pushup
LT,AVG,LT,AVG
RG hang row
275x8, 315x10, 225x16
couple rope curl and pressdown sets
So the right shoulder not feeling well again. Something is going to change with the flat bench training. I have a few ideas including:
- No flat benching. Replace bench day with incline bench day.
- Flat benching every 3rd week, and only for 10+ reps.
- No benching, period. Maybe do push press and dips instead.
- Drop the bench day. Just do squat, dead, mil press.
I’ll think about this over the weekend. Opinions and advice are welcome.
tues 7/6
warm up: 2x back raise, leg swings, ab/adductor machine, DB swings
front squat - working sets
275x5, 315x5 (PR +4 reps), 275x5, 225x5, 135x10
GM - WS
315x8, 345x10 (PR +10lbs), 315x15 (PR?)
leg curl/extension - reps only
3x10, 25/40
Today was a pretty good day. 315 was a little too ambitious for the front squats. My upper back is not strong enough… legs didn’t really feel worked at all hence the down sets. GMs were good. I went for lots of reps with the curls/extensions for the hell of it.
My left leg was not feeling very good all day but once I started squatting things immediately felt better!
As for the benching thing, I’m going to try flat benching for sets of 10+ every third week. Bench day will become incline bench day.
wed 7/7
warm up: back raise, decline situps, AVG shoulder traction
seated mil press
135x5, 155x8, 135x8
WG pullup
BWx5x10
dips
115x5, 135x5, 135x4+1, 45x13
chinups
BWx5x10
curls/extensions
couple heavy sets of 7
calves
Today was alright considering the god-forsaken heat and humidity. Mil pressing felt good, WG pullups were good, dips were good, chinups were good. Even curls/extensions were good. However, my calves looked mighty skinny in the mirror so I will try to do calf stuff as much as possible at the end of every session.
fri 7/9
Just warmup and conventional deadlift 405x3, 425x2. Things were a little chaotic because I just moved to WV for a temp job, but I got a little work in. Probably going to stay away from the gym until Wed or Fri so I can get settled and deload a little. Plus, IDK what the gym options are around this town.
mon 7/12
Ok, I found a gym that allowed chalk and has a GHD, chest-supported row, power rack and squat rack. They also gave me a free 7 days so I just had to go check it out…
warm up: 2x GHR and GHR situps, AVG shoulder traction, mil press, muscle snatch
incline bench
95,115,135,155x10, 175x10, 195x6, 135x16
CSR - neutral grip
45,90,115,135,160x10, 90x25
band pushup
LT,AVGx10, STRx8, AVGx10
WG hang row - index finger on rings
135,185,225,275x10
EZ extension/curl - extension was done lying on floor
4 sets
Today was a fantastic session! Inclines felt great, CSR were great (especially the down set). Band pushups were tough of course, but still excellent. WG rows felt pretty good as well. My back felt wide and pumped haha. EZ extensions and curls are my favorite arm exercises.
So the right shoulder not feeling well again. Something is going to change with the flat bench training. I have a few ideas including:
- No flat benching. Replace bench day with incline bench day.
- Flat benching every 3rd week, and only for 10+ reps.
- No benching, period. Maybe do push press and dips instead.
- Drop the bench day. Just do squat, dead, mil press.
I’ll think about this over the weekend. Opinions and advice are welcome.
Same shit with my shoulder, left one though and its in the back. I replaced bench with weighted push ups, for now, which I do after OHP. Its weird, I have no pain OHP but benching kills my shoulder. I’ve been doing a lot of Diesel Crew shoulder stuff and foam rolling, which seems to be helping.
Good luck with the new gym and job, man.
[quote]whup wrote:
So the right shoulder not feeling well again. Something is going to change with the flat bench training. I have a few ideas including:
- No flat benching. Replace bench day with incline bench day.
- Flat benching every 3rd week, and only for 10+ reps.
- No benching, period. Maybe do push press and dips instead.
- Drop the bench day. Just do squat, dead, mil press.
I’ll think about this over the weekend. Opinions and advice are welcome.
Same shit with my shoulder, left one though and its in the back. I replaced bench with weighted push ups, for now, which I do after OHP. Its weird, I have no pain OHP but benching kills my shoulder. I’ve been doing a lot of Diesel Crew shoulder stuff and foam rolling, which seems to be helping.
Good luck with the new gym and job, man. [/quote]
Some kid asked me how much I benched last week. I was ashamed and said “no more benching for me.” Maybe a lot more OHPing will bulletproof the shoulders? Who knows. Can’t go wrong with pushups and pressing though, IMO.
Thanks for the well-wishes.
wed 7/14
warm up: GHR and GHR situps, hip flexor stretch, DB swings. Everything felt nice and limber today.
squat - working sets
405x3x3
front squat
135x6, 185x6, 225x6, 275x4+2
Several sets of weighted GHR situps, GHRs and calf raises.
Stretch.
Damn it’s hot in that gym. Didn’t push the squats this week. Used Rippetoe’s thumbless grip and I must say, it’s way better than a full grip. I think next time I will stay at 365 and try to break my PR. Front squats felt pretty good… felt more quad activity this time, maybe because all squats were sunk. Feels good to be doing GHRs and GHR situps again. Great exercises.
fri 7/16
warm up: GHR and GHR situps, AVG shoulder traction, mil press, muscle snatch
mil press
95x10, 115x5, 135x5, 155x3, 165x3, 175x2 (PR +1 rep)
mil press - not locked out, focus on keeping tension in shoulders/tris
95x20,15
WG pullup - pinky on the rings (it’s a normal bar)
BWx6x10, BWx15
really WG pullup - rack width, pointer 1/2" outside the rings
BWx2x10
dips
BWx10, +WTx10, BWx20+5+5+5
chins
BWx10,10,10
125 pull/chins total
Tried out some different things today. The TUT sets of mil presses were pretty awesome. I’ve never actually felt my shoulders working in a press but I definitely could feel them burning this time. Wide grip pullups are feeling really, really good. Dips were pretty intense and the last few sets of chins took some dedication to the cause.
Thinking about breaking my training into phases… maybe 6 weeks with a focus on strength and 3 weeks with a focus on hypertrophy.
sun 7/18
warm up: GHR, GHR situps, leg swing, DB swing, ab/adductor machine
sumo dl
225,315,405x5, 455x3, 475x3, 495x4 (PR +1 rep)
RDL - to mid shin
135,185,225,275,315x10
leg extension/curl
4x10 each, then 30+10/15+5
calves, stretch
Pretty decent pulling today. Really felt it in the glutes haha. I would have gotten more out of the RDLs if I had worn pants, but it’s so fucking hot in that gym. If I’m wearing pants I will probably need to wear a wife-beater or something so I don’t die. The top set of leg extensions was just crazy… really pushed through the burning to get to 30 and then a few seconds later cranked out 10 more. Not gonna lie, it felt pretty good to have the blood rush to the quads (even though it was also really painful). Stretched immediately after the set and then did leg curls - they weren’t as intense but still good. Same thing with calves.
I’m working on posting mil press, squat and dead videos but the internet here is pretty slow so it will take a while.
Mil press 175x2
Squat 405x3 (could have cut these an inch or two higher i think)
Sumo dead 495x4
mon 7/19
Two days in a row! Haha I really wanted to go today, so I did.
warm up: 2x GHR/GHR back raise, thorough AVG shoulder traction, mil press, muscle snatch
incline bench
95,135,155x5, 205x3, 215x3, 225x3 (all time PR), 135x15
RG CSR
45,90,115x10, 135x3x10, 90x15
some shit while trying to decide what to do next
incline cable fly
4 or so sets
DB pullover
60,85x10, 100x8
So inclines went pretty well for me. After dicking around some I settled on pullovers and cable flyes. That may be the first or second time in my life I’ve done those but hey, I’m on a mission for more “upper chest.”
I was inspired by H4M’s 12 eggs PWO and decided to give PWO eggs a try. Had 4 yesterday and maybe that’s why I felt great today? We’ll see…
Settled on a new plan:
Wk1: 3x3, SQ, MP, SDL, IBP
Wk2: 3x1, SQ, MP, SDL, IBP
Wk3: 3x5, FSQ, SMP, CDL, BP
Wk4: 2x10-20, FSQ, SMP, CDL, BP
wed 7/21
warm up: GHR/GHR situps, leg swings, ab/adductor machine, DB swings
squat - working sets
405x1, 455x1, 475x1, 315x10
GM
135,225,315x10
GHR
40x10,10,15+5 (or maybe it was 20+5)
GHR situps
40x10,10,15+5
standing calf raise
3 sets
Stretch immediately afterward. Back wasn’t 100% from deads earlier but 475 is still respectable I think. Looking forward to the high rep weeks… hoping it will be rejuvenating.
Vids later when I have the time. Gotta hit the sack and get rid of the training headache.
Dude you’re looking beastly, also you’re a chinning and dipping machine. I kinda suck at those and figure I should get better, is there any plan in how you do yours?
[quote]Astar wrote:
Dude you’re looking beastly, also you’re a chinning and dipping machine. I kinda suck at those and figure I should get better, is there any plan in how you do yours?[/quote]
I try not to do more than 2 weeks of heavy stuff at a time… however at this temporary gym there is no chin/dip belt so it’s going to be lots of BW volume for a bit. Chins/dips are less important that pressing to me so I don’t have such a defined plan for them.
Welcome to my log and thanks for commenting!
I was inspired by H4M’s 12 eggs PWO and decided to give PWO eggs a try. Had 4 yesterday and maybe that’s why I felt great today? We’ll see…
Settled on a new plan:
Wk1: 3x3, SQ, MP, SDL, IBP
Wk2: 3x1, SQ, MP, SDL, IBP
Wk3: 3x5, FSQ, SMP, CDL, BP
Wk4: 2x10-20, FSQ, SMP, CDL, BP[/quote]
I like french toast for a PWO meal…protein and carbs
Looks like a solid liftin plan.