I was feeling terrible going into this workout. I hadn’t eaten anything like all day, because I had been watching the entire first season of American Horror Story non-stop. So on the way to the gym I stopped at Chipotle and got one of their giant burritos, and then I swung through McDonalds and got a medium fry and an Oreo McFlurry. I didn’t feel great for a little while.
Pullups:
5 sets of 10
superset with
Dips:
5 sets of 20
DB Curls:
40’s 10x
40’s 10x
42.5’s 10x
42.5’s 10x
Rope Pushdowns:
4 sets of 12
Arnold Curls:
20 10x
30 10x
30 10x
30 10x
Reverse Grip Single Arm Pushdown:
2 sets of 12
Super Heavy Bent Over Ed Coan Pushdown:
1 set of 10 w/ the whole stack
Overhead Rope Tricep Extensions:
2 sets of 10
Did pretty much every bicep machine in the gym.
DB Skull Crushers: They didn’t have very many good tricep machines so we did these.
4 sets of 10
FINISH HIM
10 sets of 10 curls w/ 55lbs
superset with
10 sets of 10 overhead DB tricep extension w/ 65lbs
Squat:
45 10x
135 5x
185 5x
225 5x
275 3x
315 2x
340 5x Didn’t feel that great today in my low back.
Front Squat:
185 5x
185 5x
225 5x
225 5x Look I did it mom! I did front squats for real!
Front squats felt awesome on my legs actually. I’d like to work these much more. Although I feel it a lot in my biceps from holding the bar up with my arms instead of racking it in my shoulders. Maybe I could be the first person to tear his biceps front squatting.
Leg Curls:
5 sets of 10-15
For some reason leg curls aggravated my lower back injury place. All these damn contraptions like leg curl machines and leg presses and stuff seem to mess with my back. But I feel like I’ve been a total wimp on leg day so I’ve got to find other things to hit my legs. All I’ve been doing is like a few sets of squats each week, which for me is mostly a lower back exercise anyway. I need to work way, way harder on hitting my legs.
Bench: (lol @ leg work)
45 10x
135 10x
185 5x
225 5x
255 3x
275 1x
295 1x
305 1x
315 2x
285 5x I stayed at a moderate difficulty level on bench. My triceps were very, very sore from Sunday’s arm workout.
DB Shrugs:
5 sets w/ the 75’s doing 10 on one side, 10 on the other, and then 10 together as one set
Traps everyday. Fatigued traps won’t affect anything, and they look real nice. Although a few shots of test would probably increase my trap size more than a year’s worth of shrugs lol. I’ve heard that your traps have the most androgen receptors of any muscle so when you use gear they just explode.
Atlas Stones:
240lb 4x
I was actually about to leave, but a couple of the guys still left at the gym were gonna do atlas stones, and I have honestly never seen anyone do them at my gym besides me, so I was excited and couldn’t help myself. I did a quick set of 4 with the heaviest stone to show them the form to use. As bad as my form is on most things, I actually think I have good form on these.
Squat:
45 10x
135 5x
185 5x
225 5x
275 3x
315 2x
340 5x Didn’t feel that great today in my low back.
Front Squat:
185 5x
185 5x
225 5x
225 5x Look I did it mom! I did front squats for real!
Front squats felt awesome on my legs actually. I’d like to work these much more. Although I feel it a lot in my biceps from holding the bar up with my arms instead of racking it in my shoulders. Maybe I could be the first person to tear his biceps front squatting.
Leg Curls:
5 sets of 10-15
For some reason leg curls aggravated my lower back injury place. All these damn contraptions like leg curl machines and leg presses and stuff seem to mess with my back. But I feel like I’ve been a total wimp on leg day so I’ve got to find other things to hit my legs. All I’ve been doing is like a few sets of squats each week, which for me is mostly a lower back exercise anyway. I need to work way, way harder on hitting my legs.
Bench: (lol @ leg work)
45 10x
135 10x
185 5x
225 5x
255 3x
275 1x
295 1x
305 1x
315 2x
285 5x I stayed at a moderate difficulty level on bench. My triceps were very, very sore from Sunday’s arm workout.
DB Shrugs:
5 sets w/ the 75’s doing 10 on one side, 10 on the other, and then 10 together as one set
Traps everyday. Fatigued traps won’t affect anything, and they look real nice. Although a few shots of test would probably increase my trap size more than a year’s worth of shrugs lol. I’ve heard that your traps have the most androgen receptors of any muscle so when you use gear they just explode.
Atlas Stones:
240lb 4x
I was actually about to leave, but a couple of the guys still left at the gym were gonna do atlas stones, and I have honestly never seen anyone do them at my gym besides me, so I was excited and couldn’t help myself. I did a quick set of 4 with the heaviest stone to show them the form to use. As bad as my form is on most things, I actually think I have good form on these.[/quote]
You can do hamstring work like a man: Glute ham raises
[quote]DSSG wrote:
You can do hamstring work like a man: Glute ham raises
;)[/quote]
I’ll try those next time. I did a few the other day to show a couple girls how to do them, and they actually felt awesome. Typically the GHR we have there is really uncomfortable and I get cramped up lol, but maybe I’d be okay with them now.
[quote]DSSG wrote:
You can do hamstring work like a man: Glute ham raises
;)[/quote]
I’ll try those next time. I did a few the other day to show a couple girls how to do them, and they actually felt awesome. Typically the GHR we have there is really uncomfortable and I get cramped up lol, but maybe I’d be okay with them now.[/quote]
I do the NGHR variety, and they are brutal on the hamstrings. There have been times where I wonder whether, or not I am going to tear something back there (from the immense calf/hamstring cramp) after not doing them for a long time.
If I had a GHR bench (especially a nice one) I probably would do a variety of GHR once every week forever.
hey csulli great pull, 500 is big. It’s funny on the net how everyone can pull 500, but I’m in the gym buisness spend lots of hours in different gyms, and the reality is 500lb pull is pretty rare. I hate to critique or give advice on line, because everyones a big know it all, but nobody else seems to be saying anything about your pull, so I thought I`d chime in.
I think the reason your stalling around the knee is because your jerking the weight off the floor. This gives you alot of momentum, that carries the bar up to around the knee, then you loose momentum, and have to struggle for a few inches till your upper back gets involved and you finish strong. This is pretty common, instead of pulling the slack out of the bar, getting tight, and exploding from there.
You actually dip an inch or two, and get a little run at the bar, jerking it off the floor. I’m not going to try and tell you how to fix this, other than to say look around for an experts opinion. I saw a video on Supertraining.TV a couple weeks ago where Mark Bell was explaining how to fix jerking the bar off the floor, you could look for that, or better yet send your video to one of these guys and see what they say.
SupertrainingTV - JTS strength - Lift run bang - Elite FTS Most of these offer a critique service, by guys that deadlift 800 + You have a strong pull, and it would be worth having an expert opinion, to take you to the next level.
Im on the comeback, and your lifts are just enough ahead that Im using it for motivation, anyway goodluck bro !
[quote]AnytimeJake wrote:
hey csulli great pull, 500 is big. It’s funny on the net how everyone can pull 500, but I’m in the gym buisness spend lots of hours in different gyms, and the reality is 500lb pull is pretty rare. I hate to critique or give advice on line, because everyones a big know it all, but nobody else seems to be saying anything about your pull, so I thought I`d chime in.
I think the reason your stalling around the knee is because your jerking the weight off the floor. This gives you alot of momentum, that carries the bar up to around the knee, then you loose momentum, and have to struggle for a few inches till your upper back gets involved and you finish strong. This is pretty common, instead of pulling the slack out of the bar, getting tight, and exploding from there.
You actually dip an inch or two, and get a little run at the bar, jerking it off the floor. I’m not going to try and tell you how to fix this, other than to say look around for an experts opinion. I saw a video on Supertraining.TV a couple weeks ago where Mark Bell was explaining how to fix jerking the bar off the floor, you could look for that, or better yet send your video to one of these guys and see what they say.
SupertrainingTV - JTS strength - Lift run bang - Elite FTS Most of these offer a critique service, by guys that deadlift 800 + You have a strong pull, and it would be worth having an expert opinion, to take you to the next level.
Im on the comeback, and your lifts are just enough ahead that Im using it for motivation, anyway goodluck bro ![/quote]
PLEASE feel free to critique anything. I have never felt comfortable with my deadlift form; for some reason that’s just how I can move the most weight.
I have toyed with the idea lately of doing a few moderate (not heavy) deadlifts multiple times per week purely as form improvement practice.
I’m glad I can provide a little incentive for you haha. Although the shoe will be on the other foot once you start homing in on that 4/5/6. I would love to hit those numbers.
ya it’s hard to give advice on line, atleast for me, without sounding like a dick, and I’m along way off from 4/5/6, all my energy is on the squat right now, one lift at a time. I did watch a vid at supertraining like I said a couple weeks ago, but I couldn’t find it today, I was going to try and drag it over here. Anyway, everyones form breaks down at they’re top weight, thats how we find our weakness, by what breaks down, and then work on that.
I can’t remember what advice Mark gave for jerking the bar, but I would think just trying to float the weight off the floor, first, before you explode, atleast on the lighter sets. Mabey deficits, or Dimmel deads, also, I don’t know, I’m not to good at the programing, I just always do more of what I’m trying to get stronger at, but at some point I think this aproach stops working so well. Thats why we look to guys stronger than us, and follow they’re foot steps. By the way were both training for 4/5/6 more weights always the goal. goodluck
Those deadlifts man. That is impressive that you can essentially yank 500 off the ground holy shit. But yeah Ive seen a couple strong deadlifts in this range the set up could be a bit better I used to hop into deadlifts as well, I now opt for a slower approach. I don’t feel to comfortable telling a stronger dude what to do, but I think in terms of form I may have a few pointers.
Get ur ass down low before pull, stand with legs close in, before you pull the bar you want your legs tensed to generate enough force to get the bar off the ground. Also you want to think of this lift as more of levering the weight up with first hammys then your back. Keep your grip hard as hell but don’t yank with arms. I know on maxes it is extremely hard not to round out your back, but you want to keep your chest up jaw clenched and never let ur lower back get 2 out of line. That is all I can think of but I can see that you will get even better at this lift because you are already strong just a matter of fixing a few kinks. Wheres the Pwnisher he always has good points!
Thanks Jlabs! I’ve actually watched Pwnisher’s video on how he deadlifts. I like his form. I would love to get more hamstring action in. As it is I’m not sure I’ve ever felt a deadlift in my hamstrings at all.
[quote]MaazerSmiit wrote:
How did changing your bench form work out for you in the long run? It might be worth applying something similar to deads.[/quote]
Well that depends on which time you’re talking about hahaha. I messed with all kinds of things on my bench form going into that meet, and it ruined me. Not long ago when I did a hard-drive wipe and just went back to how I used to bench press I started hitting all-time PR’s within a week.
[quote]csulli wrote:
Thanks Jlabs! I’ve actually watched Pwnisher’s video on how he deadlifts. I like his form. I would love to get more hamstring action in. As it is I’m not sure I’ve ever felt a deadlift in my hamstrings at all.[/quote]
So… Essentially you want to pull with a very narrow stance, neutral back, and using a lot of hamstring? Welcome brother.
Bench:
45 30x
95 10x
135 10x
185 5x
225 5x
247.5 5x (Exactly halfway between 225 and 270. Loving the 1.25lb plates.)
270 8x Wasn’t feeling a PR set today, but I am very happy with how solid this felt. Nice, easy set with good form.
315 1x
slingshot engage
315 1x
335 1x
365 1x Lil’power easily zercher squatting this off the rack and into my hands lol.
CAT Bench:
245 5x
225 5x I dunno Josh Bryant, I’m not feeling these that much.
Isometric Bench:
3 sets of 6-10 seconds (pushing with maximum force) about 8 inches off the chest
DB Bench:
100’s 10x
100’s 10x
Incline DB Bench:
85’s 10x
85’s 12x
Decline DB Bench:
70’s 20x (It’s a pain in the ass to get in position with heavier weight lol)
Cable Flys:
15-20 sets of 10-12
I didn’t keep close track of my sets. I literally just did flys for a half hour straight. I can never seem to make my chest sore so I was really trying.
DB Shrugs:
Started with the 115’s for 20 and then ran the rack going down in 5lb increments to the 60’s at which point the weight was getting too light to be useful. I got 20 for the first few sets, and then only managed 10 for a while. Pretty fun! And I definitely feel it in my traps lol.
Solid benching man stayed tight the whole way through. Inspiring one day lol. Look at those lats go, one cool thing about no shirt benching you can see your lats working.
[quote]Jlabs wrote:
Solid benching man stayed tight the whole way through. Inspiring one day lol. Look at those lats go, one cool thing about no shirt benching you can see your lats working.[/quote]
I thought about that too hahaha! You can see my lats kind of flare up and drop. Maybe one day when I’m not so fucking fat you’ll be able to see all kinds of muscles doing cool stuff lol.
