12/14/2014
Squat:
warmup
365 1x
365 1x
315 5x
Unilateral Leg Press:
4 sets of 10
Hack Squat:
3 sets of 5-8
BW Hack Squat Bench:
4 sets of 10-12
Calves:
4 sets of 10
12/15/2014
Bench:
warmup
300 3x
300 3x
300 3x
300 3x
205 20x
205 17x
Close Grip Bench:
245 10x
245 10x
Incline DB Bench:
70’s 12x
75’s 10x
85’s 8x
90’s 6x
Skull Crushers:
110 10x
110 10x
110 8x
110 8x
Arnolds:
45’s 10x
45’s 10x
45’s 10x
45’s 10x
Of course, Csulli.
12/17/2014
Beltless Deadlifts:
warmup
455 4x this may even be a beltless PR
405 3x
405 3x
405 3x
405 3x
405 3x
405 3x
Pullups:
bout 100 reps
did biceps and grip
12/18/2014
Squat:
warmup
played around with 315 high bar some
banged out a few sets with my low bar
I think I’ve been unconsciously bringing my stance in on squat, and it’s definitely not stronger that way. One I get good and warmed up, my stance is pretty damn wide, and that’s where I get the most power.
12/19/2014
Bench:
warmup
315 1x
315 1x
315 1x three plates was feelin like nothin today, but the program only called for singles so I held back
280 6x
280 6x
NG DB Press:
95’s 10x
100’s 8x
105’s 6x
110’s 5x
Incline Bench:
225 3x
225 3x
225 3x
DB French Press:
90 12x
90 12x
90 12x
90 12x I know this is just a random assistance lift, but this was actually a massive PR lol
Pullups:
4 sets of 15
Press:
115 12x
115 12x
115 12x
115 12x
12/20/2014
Squat:
warmup
365 2x
315 5x
315 5x
315 5x
Was gonna do a 5x5, but I was in the commercial gym and kinda cut it short cuz of the fucking crowd bullshit. I was in there “judging” my sister in a gym mock meet that she wanted to do. She’s only been lifting for maybe 4 months or so, but I’m very proud of the progress she’s made. She squatted 200lbs, which was an awesome PR. I think her original max was like fuckin 95 or something lol. Ah how I miss those noob gains.
12/21/2014
Deadlift:
135 5x
225 5x
315 5x
405 5x
405 5x
405 5x
405 5x
405 5x
405 5x
405 5x
405 5x
405 5x
405 5x
Cross Body Hammer Curls:
65’s 10x
65’s 10x
65’s 10x
65’s 10x
Pullups:
15x
15x
15x
15x
15x
25x
50 reps of 405. We’re gettin back to the real shit now.
12/23/2014
Bench:
warmup
275 3x
300 2x
315 1x program just called for a light day so that was that
Close Grip Bench:
250 10x This is a pretty good rep set for me on close grip
250 8x
Bench strength is coming back.
DB Incline Bench:
95’s 12x
100’s 10x
105’s 8x
110’s 6x
Skull Crushers:
90 12x
100 10x
110 8x
120 6x
Arnolds:
55’s 12x
55’s 12x
55’s 12x
55’s 12x Again… random accessory lift, but the volume at this weight is a huge PR for me too lol.
Flies:
55’s 10x
55’s 10x
55’s 10x
55’s 10x
Pullups:
4 sets of 15
Also, I told someone I would do a set of 30 pullups, so here it is:
Nice pullup set!
[quote]Ecchastang wrote:
Nice pullup set![/quote]
Thanks man! That’s high praise coming from a climber.
12/24/2014
I did the Cube Predator bench thing yesterday, but a couple other guys were doing it this morning with floor press, and I just stora did it again with them.
Floor Press:
warmup
265 3x
265 3x
265 3x
265 3x
265 3x
225 10x
225 11x
Close Grip Floor Press:
225 8x
225 7x
225 10x
Deadlift:
135 3x
225 3x
315 3x
405 1x
455 1x
495 1x
525 1x
545 1x PR
Holy shit it’s taken me a long time to get that one. Been stuck around 530 for a year and a half. Really happy to finally move forward a space on deads. 545 is a cool one as you know since it’s 5 plates plus a 25. Hopefully the road up to 585 won’t be as long. Submaximal volume will be key. Gotta build it up right.
Pullups:
3 sets of 15
Hyperextensions:
BW 15x
+20lbs 10x
+20lbs 10x
BW 20x
BW 20x
+45lbs 10x
+45lbs 10x
Chain Curls:
6 sets of 8-10
Did some 25lb plate pinches
Did some loaded hub lifts with about 50lbs
Did some wrist roller
Thumbless Reverse Curls:
70lbs 10x
70lbs 10x
70lbs 10x
Neck Harness:
40lbs 10x
40lbs 10x
40lbs 10x
Ab Wheel:
3 sets
Fat Grip Hammer Curls:
35’s for 3 sets of 10
Nothing beats a deadlift PR. Hope you all hit some holiday PR’s as well!
Here’s 545:
HAHAHAHA Fuck yeah. Merry Christmas indeed Chris. FInally!
[quote]csulli wrote:
545 1x PR
Holy shit it’s taken me a long time to get that one. Been stuck around 530 for a year and a half. Really happy to finally move forward a space on deads. 545 is a cool one as you know since it’s 5 plates plus a 25. Hopefully the road up to 585 won’t be as long. [/quote]
Race ya! I just recently hit 550. Been a long, long road for me too though, maybe race to 565 first lol
[quote]strongmanvinny wrote:
HAHAHAHA Fuck yeah. Merry Christmas indeed Chris. FInally![/quote]
Thanks man! One step closer to 600. I will get that one day.
[quote]G1579 wrote:
Race ya! I just recently hit 550. Been a long, long road for me too though, maybe race to 565 first lol[/quote]
Hell yea man, awesome. I’ve got a couple other guys I know all hovering around the 540-555 range. I gotta get out ahead of em! The more competition the better imo.
Csulli congratz on the pr man! The way you held on after lockout made me think of Konstantinov, lol.
[quote]G1579 wrote:
[quote]csulli wrote:
545 1x PR
Holy shit it’s taken me a long time to get that one. Been stuck around 530 for a year and a half. Really happy to finally move forward a space on deads. 545 is a cool one as you know since it’s 5 plates plus a 25. Hopefully the road up to 585 won’t be as long. [/quote]
Race ya! I just recently hit 550. Been a long, long road for me too though, maybe race to 565 first lol[/quote]
That has to feel great. Still a ways behind but in the last 4 months I finally broke my barrier of 5 plates only. Can’t wait to get it to yours the next mini mark on the way to 6 plates.