Arms after Strongman Saturday. The old bruises in the middle are from the Zercher. The newer bruises on my forearm and bicep are from stones.
I am so jealous of the strongman work its not even funny.
I have zero access to strong man equipment.
Hahahaha this entire last page is GOLD! 455 Zercher looked easy man! And a 500lb Axle Dead is no joke, great job brother!
[quote]trivium wrote:
I am so jealous of the strongman work its not even funny.
I have zero access to strong man equipment.[/quote]
Thatās the reason I joined my gym in the first place; for the strongman stuff they had. Actually though me and Chia have provided most of it at this point. We went 50/50 and bought a log. Chia built some farmers handles out of pipe.
You could make an āaxleā pretty cheap with just a pipe and a couple rubber collars that you can screw on to it.
[quote]Alpha wrote:
Hahahaha this entire last page is GOLD! 455 Zercher looked easy man! And a 500lb Axle Dead is no joke, great job brother![/quote]
Thanks man, that means a lot coming from you
6/1/2014
BTN Push Press:
135 5x
185 3x
205 3x
225 2x
185 5x
Paused Close Grip Bench:
45 5x
95 5x
135 5x
185 5x
225 5x
245 8x
TnG Close Grip Bench:
225 13x
Incline Bench:
drop sets starting w/ 145lbs dropping 20lbs each time and ending with the bar
20-7-5-7-10-20
10-10-7-5-5-20
On that second set I straight up got stapled with 105lbs lol. I have never experienced total muscle failure like that before in my life.
Seated DB Press:
40ās 10x
55ās 10x
65ās 10x
70ās 8x
Bench Machine:
2 sets of 10
Cable Rear Delt Flies:
3 sets of 10
Paused Lateral Raises:
3 sets of 10
Dips:
3 sets of 20
Shoulder Machine Circuit:
2 rounds to failure on 3 different pressing machines, no rest
That is a shit tonne of pressing I am tired just reading through it. I gotta add more pressing going to do shoulder friendly stuff like land mines and dumbells. Over head is alright for my shoulders I tend to strain my neck doing them sometimes. Hope your dick pain is gone that shit is trippy. Good work broski!
PS how do you keep your shoulderās healthy with this much volume?
[quote]Jlabs wrote:
That is a shit tonne of pressing I am tired just reading through it. I gotta add more pressing going to do shoulder friendly stuff like land mines and dumbells. Over head is alright for my shoulders I tend to strain my neck doing them sometimes. Hope your dick pain is gone that shit is trippy. Good work broski!
PS how do you keep your shoulderās healthy with this much volume?[/quote]
Yeah, I think I have a new stretch mark after thumbing through his log!
I second the shoulder question.
[quote]csulli wrote:
6/1/2014
Incline Bench:
drop sets starting w/ 145lbs dropping 20lbs each time and ending with the bar
20-7-5-7-10-20
10-10-7-5-5-20
On that second set I straight up got stapled with 105lbs lol. I have never experienced total muscle failure like that before in my life.
[/quote]
Every time I fail on a ridiculously light weight from doing a drop set a group of really hot girls walk in the room and stare at me struggling with a 20lb db lol. Nice drop set.
I keep my shoulders feeling good by rarely ever doing competition grip bench press lol. That is what really pulls my shoulders into a bad position. My shoulders are a weakness both in terms of strength and mobility. For me, frequent overhead pressing actually addresses both and makes my shoulders feel better than had I not done so. I think it works as long as you kind of ease into it and not try to go from doing shoulders once a week to 6 days a week with twice as much volume each time or something crazy.
drop sets are awesome. I finally started using those and rest pause stuff for my assistance work. The pump is sickening
You doing the Manchester or Bristol meet by any chance Sulli
[quote]Reed wrote:
You doing the Manchester or Bristol meet by any chance Sulli [/quote]
I am planning to push/pull Manchester unless family reunion timing interferes.
You headed to that one?
[quote]csulli wrote:
[quote]Reed wrote:
You doing the Manchester or Bristol meet by any chance Sulli [/quote]
I am planning to push/pull Manchester unless family reunion timing interferes.
You headed to that one?[/quote]
doing both full power Iāll see you there
[quote]csulli wrote:
[quote]Reed wrote:
You doing the Manchester or Bristol meet by any chance Sulli [/quote]
I am planning to push/pull Manchester unless family reunion timing interferes.
You headed to that one?[/quote]
doing both full power Iāll see you there
6/2/2014
Squats: (always high bar unless otherwise noted)
45 10x
135 5x
185 5x
225 5x
275 3x
315 5x
315 5x
315 5x
Atlas Stone Press: (itās exactly what it sounds like)
155lb stone 9x
155lb stone 8x
155lb stone 10x PR
Do you know how badass it looks when there are a bunch of chicks in the gym doing 5lb kettlebell swings and there you are 10 feet away strict pressing a literal fucking boulder over your head that weighs more than any of them? This is my new favorite thing. I am an idiot for forgetting to film it. I will do them again Wednesday and remember to film. omg so fun
Unilateral Leg Extensions:
3 sets of 10, extra set to failure with both legs afterwards
superset with
GHR: Iāve been doing these set extremely close so that my knees are way high up almost on the top of the pad. It makes them difficult enough without needing to add weight.
3 sets of 10 (sometimes maybe not quite 10)
Ab Wheel:
3 sets of 10
[quote]csulli wrote:
GHR: Iāve been doing these set extremely close so that my knees are way high up almost on the top of the pad. It makes them difficult enough without needing to add weight.
3 sets of 10 (sometimes maybe not quite 10)
[/quote]
You know this made me laugh, donāt you?
6/4/2014
Deadlift:
135 5x
225 5x
315 5x
405 1x
435 8x a little tougher than I was expecting. In fact my 405 warmup was so fast I debated going for 550 today.
435 5x
435 5x
TnG Stiff Leg Deadlift:
435 2x
405 5x
405 5x
Stone Press: (had to do these again lol)
155lbs 10x
155lbs 10x
155lbs 10x
Close Grip Bench:
45 30x
95 10x
135 10x
185 5x
225 5x
275 6x
245 10x
225 12x
Log Press:
135 5x
135 10x
Pullups:
15x
12x
10x
3 rounds of:
hammer curls w/ 40ās 15x each arm
average band pushdowns 20x
ab wheel 10x
Hereās the deadlift set. I was kinda mad afterwards about how difficult it was.
Hereās the stone pressing. I kinda meant to catch it at the end, but I just dropped itā¦