[quote]Spidey22 wrote:
[quote]browndisaster wrote:
4/29/2015
Incline press
135 5, 5
165 15
135 3x10
Used an ultra wide grip on the first set of 10, then moved it in each set
Then 3 sets of each:
Standing french press
Single arm reverse cable pushdowns
Seated cable fly machine
Db lateral raises
Upright rows
Scarecrow press
Right now I’m following 5/3/1 loosely, setting up the lifts in the 3/5/1 order and doing incline press instead of military. Assistance is all over the place which I enjoy.
[/quote]
We should hang out
[/quote]
Can I join? I promise not to make you guys do squat day with me. 
It feels weird not have a 50+ barrier between my squat and deadlift anymore (unless my deadlift got stronger).
[quote]Destrength wrote:
[quote]Spidey22 wrote:
[quote]browndisaster wrote:
4/29/2015
Incline press
135 5, 5
165 15
135 3x10
Used an ultra wide grip on the first set of 10, then moved it in each set
Then 3 sets of each:
Standing french press
Single arm reverse cable pushdowns
Seated cable fly machine
Db lateral raises
Upright rows
Scarecrow press
Right now I’m following 5/3/1 loosely, setting up the lifts in the 3/5/1 order and doing incline press instead of military. Assistance is all over the place which I enjoy.
[/quote]
We should hang out
[/quote]
Can I join? I promise not to make you guys do squat day with me.
It feels weird not have a 50+ barrier between my squat and deadlift anymore (unless my deadlift got stronger). [/quote]
I need to squat more. Volume frequency and weight all moar
5/1/15
squat
warmups
280 6
340 1
5/4/2015
bench, extra wide grip long pause
135 5
185 1
205 6x3
I think these will be good for getting the bar off the chest. Trying to go as wide as I think my shoulders will allow
squat, paused and beltless
135 1
185 1
225 1
250 5x3
not bad
5/5/2015
Conventional deadlift
225 1
315 1
365 4x1
Bench
135 5
185 1
230 6x4
Closeish grip. Loving benching and squatting with the rogue ohio power bar
A few hours later:
dips +50 3x10
single arm pulldowns 80-90 5x10
hs row 90 5x10
supinated standing db curl 35 5x6
Hanging leg raise ss standing calf raise 4x10/15
20 mins bike machine
5/6/2015
squat
135 1
185 1
225 1
275 1
290 6x4
100 face pulls
hammer curls
30-35 5x10
40 mins elliptical
5/7/2015
Really rushed and I wasn’t happy with my bench technique at all, but luckily everything was light today.
Squat
135 1
185 1
225 1
290 2
Bench
135 5
185 1
210 5x5
Seated db shrugs w/ hold
55 3x12
Cable tricep pushdowns ss kb laterals
?/18 4x10/10
5/8/2015
Sumo
225
315
345 5
Switched to conventional
345 2x5
Hips feeling too tight to get a good start on sumo, but the weight was really easy anyways
Squat
135 1
185 1
225 1
250 4x7
Bench
135 1
185 1
210 6x2
Pullups
BW 35 total
Bb curls
85 4x6, 12
5/9/2015
Bench
135 5
185 1
240 6x4
Along with 5 sets of hammer curls
Seated DB press
55 3x15
Cable tricep extension ss roman chair leg raises
4x10/12
5/10/2015 off
5/11/2015
AM
pause squat
135 1
185 1
225 1
265 6x2
pretty easy. I’m not happy with my form on easier days like this. I get lazy more often that not. I need to remember these cues next session:
-neutral spine (I look up most reps and this causes my neck and low back to hyperextend)
-knees out
-brace harder
5/11/2015
PM
Bench
135 5
185 1
215 3x3, 9
Was supposed to do wide grips with a long pause but my right pec wasn’t feeling it. Supersetted w/
Face pull
5x20
WG Neutral Pullups
BW 3x8
Seated supine DB curls
30 3x?
5/12/2015
AM
Conventional deadlift
225 1
315 1
385 4x1
PM
Bench
135 5
185 3
225 1
235 6x4
Weighted dips
+60 3x10
Cable laterals SS roman chair leg raise SS standing calf raise
5x
5/13/2015
Squat
135 1
185 1
225 1
295 6x4, 2
5/14/2015
Sumo deadlift
225 3
315 2
370 3x5
These felt decent. I need to really stretch my hips out wide so I can drop into these better.
Bench
135 5
185 3
225 5x5, 3x2, 6
I’m doing some sort of bastardized DUP program + lots of bodybuilding assistance. Basically applying the flexible smolov crap I did for my bench to the rest of the lifts.
5/15/2015
squat
135 1
225 1
265 4x7
ouch. glad I don’t have to squat for a couple of days
5/16/2015
bench
135 5
185 3
245 5x4, 6
pretty happy with this. My hips and back were so beat up that I spent a long while stretching beforehand.
5/17/2015
AM
hs pulldown thing 5x
hs rows 5x
hs curl 5x?
lateral raise 5x
roman chair leg raise 3-4x…tried touching my toes as high as possible
standing calf raise 4x
PM
pause squat
135 1
225 1
275 5x3
also in the AM did Meadows shrugs 4x I think
I shrug back and up and try to hold the squeeze with these seated db shrugs
5/17/2015 PM part II
Bench
135 5
185 3
230 4x3, 5x6 ?not in that order. I was trying to get Monday’s and Tuesday’s bench sessions out of the way
5/18/2015 off
5/19/2015
Squat
135 1
185 1
225 1
275 1
300 2x4 I was wanting to get 6 sets and then deadlift but this was a 9 RPE somehow today. Considering Monday was off, this sucks. I was getting depressed, so I salvaged the session by getting a massive veiny bicep pump.
I’m hoping to hit 200 lbs a week from now
5/20/2015 off
5/21/2015 off
5/22/2015 AM
bench
135 5
185 3
225 1
245 3x3
[quote]browndisaster wrote:
I’m hoping to hit 200 lbs a week from now
[/quote]
fat
fuk that’s not happening. -_-
5/23/2015
conventional deadlift
225 1
315 2
390 8x1
all moved ok
squat
135 1
225 1
275 8x3
one was actually a set of 6. These felt weak but not too achy. My rack position is getting better
5/24/2015
5x6 of:
One arm lat pulldown
Db row - used 125s and was happy with my form. I want 5x20 soonish
HS row
Db curls
5/25/2015 off
5/26/2015
Bench
135 5, 1
185 1
225 1
250 3x4
255 3x4
Getting aggressive with this. I should be able to beat 300 as I’ve just got more mass now. My style has been more bodybuilder-esque as of late so I’m really going to try and arch and use leg drive as the meet nears.
Ez bar skullcrushers
95 3x10
Rest paused the last set
kb laterals
20 2x20
doing partials with these once my rom gives out
