this level of bodyfat is fine, but I’m cheating on my diet every single day and hence gaining too fast. I’ll switch things up
10/3/13
deadlift, oly shoe
225 3
275 1
325 2 PR lol, was really easy as it should be
265 8x3 not speed deadlifts
3x8 of:
SLDL 225
Underhand row 225
Underhand pullups BW
Good mornings 95
the assistance killed me today. The deadlifting itself was fine
10/4/13
bench - wide grip, slight decline
95 20
145 20
165 15
185 10, 8
almost died because I was using an Arnold-era bench lol. Once I get a rack and bench in a few weeks I’ll go heavy again
wide grip stretch pushup
BW 5x20
military press
95 4x10
db laterals
30 50 RP, 50 RP
band pullaparts 4x20
supersetted with
db front raises 30 4x10
theres a 12 lb weighted vest on slickdeals for $12 if anyone is interested. I just ordered one…not that heavy, but can’t hurt for stuff like the ab wheel and pushups
going to start reviewing all the equipment that I’ve got
format will be like this:
10/7/13 AM
single arm bb row with meadows handle
+25 bunch
+50 bunch
+75 bunch
+100 50, over 4 sets
felt great, I did these bent over no arm rest. They’ll be even better once the landmine comes in.
only got 4 hours of sleep but I’m glad I woke early for this. It’ll give me more productive time in the afternoons and more time to train in general.
10/7/13 PM
prowler
+140 8 pushes
this sucks on grass, especially wet grass. I plowed my lawn with this
1 arm shrug with the meadows handle
100 3x20 or 5x20 can’t remember
didn’t really like this as it felt tough on the spine
valslide leg curls
5x10-15
these felt great, huge hamstring pump and a soreness in my “lower” hamstring that I don’t get from RDLs. I’m going to go through Ben Bruno’s progressions on these
band pullaparts
100+ total, did these partial ROM constant tension style which I liked
more 1 arm rows
+100 3x10
ball crunches
100ish total
10/8/13
6 prowler pushes
much tougher than yesterday
10/8/13 PM
bench, wide grip slight decline
135 15
185 9, 7, 7
wide grip stretch pushups
5x20
military press
95 4x12
less jerky and much easier than last week lol, aka felt like 95 should have
db laterals
30 100 reps over 4 sets
db front raises
30 4x15
[quote]DSSG wrote:
wide grip overhead press
95X8
115X8
130X10 just being awesome as usual
[/quote]
Son, I am thoroughly disappoint. Just 95X12? 
Also, what the fuck is this? That’s not fair that you have wider lats than me. 
I mean, I have middle/upper back/and erectors, but that’s lame that you have wider lats.
[quote]DSSG wrote:
[quote]DSSG wrote:
wide grip overhead press
95X8
115X8
130X10 just being awesome as usual
[/quote]
Son, I am thoroughly disappoint. Just 95X12?
Also, what the fuck is this? That’s not fair that you have wider lats than me. I mean, I have middle/upper back/and erectors, but that’s lame that you have wider lats. [/quote]
duude nice pressing. 135 is legit. When I get my setup I’ll be back on 5/3/1 and will push OHP. My back is huuuge everything minus traps
10/9/13
deadlift, oly shoe
185 3
275 1
345 2 PR inb4 why you PRing at 345
285 8x3 was not hard at all
3x8 of:
a1) RDL 225
a2) overhand BB row 225
a3) underhand pullup BW
a3) good morning 95
Good day, I hit a PR very easily and this is after hitting legs the last two days and not resting a week between sessions so far. I plugged in some stupid numbers to the coan/philippi calculator so we’ll see how it goes
10/10/13
pinwheel curl
3x15
2x12 PR not a big deal lol. When I max out the DB handle for reps I’ll weigh it.
standing db preacher
30 5x10
standing fat grip db curl
30 5x10
← big lighting PR, pretty sure they’ve shrunk
10/11/13
military
95 5
115 5
135 3, 3
[quote]browndisaster wrote:
← big lighting PR, pretty sure they’ve shrunk
[/quote]
They’re looking good dude!
thanks boss!
hamstrings have actually grown a lot in the past couple of months. Now that carbs are up, I’m finally getting bigger and stronger.
deadlift
225 3
275 1
325 1
365 0, 0…so I took off the oly shoes and switched to sumo and did…
365 2 crap form
385 0 missed lockout
395 1 PR
365 1
In hindsight I should’ve waited to deadlift heavy, PRs gonna PR tho
[quote]browndisaster wrote:
thanks boss!
hamstrings have actually grown a lot in the past couple of months. Now that carbs are up, I’m finally getting bigger and stronger.
deadlift
225 3
275 1
325 1
365 0, 0…so I took off the oly shoes and switched to sumo and did…
365 2 crap form
385 0 missed lockout
395 1 PR
365 1
In hindsight I should’ve waited to deadlift heavy, PRs gonna PR tho[/quote]
You know that I just can’t allow your deadlift to be stronger than mine.
[quote]browndisaster wrote:
spotter arms just made for made rack - everything is shipping on Monday! I’m excited for this[/quote]
I am pretty excited to see your rack when you get it all up and running.
Oh, Brown, do you also want a race to overhead pressing bodyweight for six reps? Trivium, you are invited too.
[quote]DSSG wrote:
Oh, Brown, do you also want a race to overhead pressing bodyweight for six reps? Trivium, you are invited too. ;)[/quote]
Haha thanks for the invite man, but I don’t think I will be there for years. I have never maxed the lift, but I suspect I would top out around 180. I would have to add 20 lbs, and then start working on reps haha.
lol same here, at least a year away from hitting ~185 for 6