I like high rack pulls too! They will work your grip and upper back like no other. You should try doing them with straps and a snatch grip. Traps=obliterated.
For reps^
10/23/2014
Incline DB Bench:
warmup
100’s 12x
100’s 6x
100’s 7x
Incline DB Flies:
50’s 12x
50’s 12x
50’s 12x
Flat DB Bench:
100’s 10x
100’s 8x
100’s 6x startin to get worn out
Close Grip Incline Bench:
warmup
185 12x
185 8x had to do a roll of shame rofl
185 7x
Ring Dips:
3 sets of 10
DB Skullcrushers:
30’s for 3 sets of 12
Straight Bar Pushdowns:
7 sets of 8-12 (reps got lower as the sets went on)
30s rest between sets
Seated DB Press:
50’s for 3 sets of 8-10
triceps were really starting to go here
Front Raise, Lateral Raise Superset:
7 sets of 8-12
30s rest between sets
ab wheel, calf raise, neck harness circuit for 3 rounds
Now this is getting to where I want my training to be. I felt a really good balance today between the weight, reps, and rest times. On bigger movements I would take 90s usually, maybe 2 mins if I was fatiguing too hard. Everything else was about 60s rest except for the finisher type movements (pushdowns and shoulder raises) which I did 30s rest on.
I’m very happy with today. My push days should look like this for a while, and all I have to do now is keep upping the focus and the intensity. I feel like I’ve got this one dialed in. Now I need to reach the same place on my leg day and back day and I’ll be all set and ready to push my plan as hard as I can.
10/24/2014
Squat:
55 10x (used the squat bar today)
145 10x
195 5x
235 5x
285 5x
325 3x
375 1x
415 1x
325 8x
325 10x PR
Leg Press:
3 sets of 15-20
Leg Curl:
4 sets ascending in weight
1 drop set w/ partials at the end to failure
Leg Extension:
5 sets ascending in weight
1 drop set
Calf Raises:
3 sets ascending in weight
This was a great leg day, pretty happy with the sort of programming I’ve settled into to do a little bodybuilding type work.
10/25/2014
Deadlift:
135 5x
225 5x
315 3x
365 2x
405 1x
455 1x
495 1x
495 1x
495 1x
405 3x
405 3x
405 3x Lower back was pretty jacked from yesterday. I am going to switch my days around so that back day isn’t after leg day.
Rack Pulls:
585 3x
585 3x
585 3x
V-Bar Cable Rows:
4 sets ascending in weight
1 drop set
Weighted Pullups:
+45lbs 10x
+45lbs 10x
+45lbs 8x
BW 10x
BW 10x
EZ Bar Curls:
4 sets ascending in weight
1 drop set
Seated DB Curls:
30’s for 3 sets to failure
did a little grip work
10/26/2014
DB Bench:
40’s 20x
50’s 10x
60’s 10x
70’s 5x
80’s 5x
90’s 5x
100’s 5x
110’s 5x
120’s 5x
130’s 3x wow these are heavy
85’s 15x
Bent Arm DB Flies:
50’s 10x
70’s 8x
90’s 5x
70’s 8x
Machine Flies:
3 sets of 10
Close Grip Incline:
135 10x
135 10x
135 10x I couldn’t even go up lol, I was already pretty smoked
Dips:
3 sets of 10, hold at full lockout
DB Skullcrushers:
40’s 10x
30’s 10x
30’s 10x
Pushdowns:
7 sets of 12
Shoulder Circuit:
3 rounds of 10
Arnold Press w/ 35’s
Front Raises w/ 45lb plate
Lateral Raises w/ 25’s
Cable Rear Delts
10/27/2014
Squat:
45 10x
135 10x
185 5x
225 5x
275 3x
315 3x
365 1x
405 2x
315 5x
315 8x
Leg Curls:
4 sets of 12
partials to failure at the end
Leg Extensions:
4 sets of 12
abs, neck, calves circuit
What do you do for neck?
[quote]Loftearmen wrote:
What do you do for neck?[/quote]
Right now only neck harness stuff where I tuck my chin to my chest and then fully tilt my head back under load. Usually I use about 30-40lbs for 3 sets of 10-15 reps. I have to really concentrate to keep my upper back from doing the work and concentrating on the actual neck muscles.
I had been doing a little in the opposite direction too where I lie down and have a weight on my forehead and tuck my chin under load that way, but I haven’t done that in a while.
I should quit being lazy and start working my neck in all the different planes, but I figure the neck harness will give me the most bang for my buck. I should try some neck bridges as well, we’ve got a guy at the gym who swears by neck bridges, and his neck is terrifyingly big.
10/29/2014
Beltless Deadlift:
135 5x
225 3x
315 2x
405 1x
455 1x
405 for 51 singles
415 1x
425 1x
435 1x
445 1x
455 1x
465 1x hitched
475 0x too fatigued at this point, especially beltless
So Chia and I had this contest planned where it was a 2v1 deadlift contest for reps at 405. We couldn’t find another dude though, so instead we just did it where I would pull a single, then he pulls a double, then I pull a single, then he pulls a double, etc. No more than 30s between lifts. He’s like a 630lb deadlifter so we figured this might be a fair handicap to make it interesting.
Unfortunately after about 40 minutes of going back and forth deadlifting 405 we realized this weight was too light for either of us to fail, at least not without going for like 3 hours. So we implemented a sudden death mode by which the weight started increasing 10lbs each set. In hindsight I should have thought of a better sudden death scenario since a weight increase would be a lot harder on me than on him from a percentage of our max standpoint. Whatever though, it was all we could think of after deadlifting for 45 minutes straight. Plus what else was I gonna do? Ask for a draw or something lame like that?
So Chia won. He doubled 475 beltless after pulling 405 102 times. We did actually video all of it.
EZ Bar Curls:
90 10x
90 10x
90 10x
Seated DB Curls:
30’s 10x
30’s 10x
30’s 10x
Neck Harness:
40lbs 10x
40lbs 8x
40lbs 8x
25lb Plate Pinches:
couple sets with each hand, between 5 and 15 second holds
10lb Plate Wrist Curls:
3 sets of 10
Sledge Hammer Levers:
3 sets forward and 3 sets backward with each hand
This makes me happy to train alone!
[quote]csulli wrote:
So Chia won. He doubled 475 beltless after pulling 405 102 times. We did actually video all of it.
[/quote]
Can you upload it - I so wanna see that vid in real time.
[quote]infinite_shore wrote:
[quote]csulli wrote:
So Chia won. He doubled 475 beltless after pulling 405 102 times. We did actually video all of it.
[/quote]
Can you upload it - I so wanna see that vid in real time.
[/quote]
Rofl dude there’s no way we’re uploading that in real time. It’s gonna have to be like 8x speed or something at least.
[quote]LiftingStrumpet wrote:
This makes me happy to train alone![/quote]
Haha, well that’s one way to look at it. This actually made me realize that I need to do a lot more challenges. I’ll do things 100x harder than I would normally as long as there is some kind of competition involved.
Not sure if it works on mobile
My favorite thing about this is that you can see it go from day to night in the background.
Freakin’ love the Mortal Kombat song in the video!!! Takes me back!
10/30/2014
Squat:
45 10x
135 10x
185 5x
225 5x
275 3x
315 3x well… felt some weird shit start to happen and stopped; guess I’m not as young as I used to be
Pullups:
10 sets of 15
That’s a volume PR on pullups I think.
Calves:
3 sets of 15-20
You’re still a spring chicken! Nice pull ups!
That deadlift challenge was awesome! How did you feel the next day?
[quote]Alpha wrote:
That deadlift challenge was awesome! How did you feel the next day?[/quote]
Not too bad honestly. I didn’t hurt, but I did have a permanent lower back pump. It is still pumped as I type this some 40 hours later lol.