For upper pack wide grip pull ups to sternum and you can superset them with facepulls gurantee you will feel it lol, any row variation where your pulling from higher up like BW rows as mentioned. Your a damn pr machine man that’s a good lift!
Good deadlift PR Fry…I am falling behind!
Good job, Csulli. But I am still coming for you.
For upper back… My exercise is the row, and its variations. I like bent over rows with them on when the knurling starts on a powerlifting bar, yates rows, and of course kroc rows. If it is a row, I am going to be doing it, and I am going to be training it like a mother fucker every single time it is rotated in.
Kroc rows, yates rows, and bench grip bent over rows flaring your elbows as staples would pretty much cover anything, and everything you would want a row to do, and treat you well.
Now onto deadlifting: I am pulling 420 in a couple of weeks even if I have to summon the combined spirits of ed coan, and chuck vogelpohl. That bar is at least coming off of the floor with 420, and is going to be locked out if my grip holds. That will put me 110 pounds away from you. 
After that, I will probably bring up my sumo to 420 to help my squat/get 'dem glutes finally strong.
[quote]csulli wrote:
BTW what does everyone like for upper back? I don’t have an upper back exercise that “wow’s” me. I want something I can really feel in it the same way I can feel my chest on DB bench or my lower back on hyperextensions or my biceps on cable curls.[/quote]
Prone shrugs and inverted rows, both done with slow controlled reps and a good stretch at the bottom hit my rhomboids and upper lats like nothing else and don’t allow for any cheating. I’m also a huge fan of Meadows rows, not just because you can add more weight, but also because of the arm position. These are the back exercises I “feel” the most.
Your gym looks really nice. Are those kegs different weights in the back? If so are they full of liquid of various amounts? I’m thinking of asking my gym owner if I am able to get some of this equipment if I can store it behind his gym. Saturday or Sunday strongman/heavy conditioning work sounds nice to me.
[quote]csulli wrote:
530 Deadlift:
I’m tempted to facebook this to Steve Goggins and ask him if he’d pass this at his meet.[/quote]
I didn’t see any hitching. The bar just slowed down a ton toward lockout. It never went back down, you never tried to use momentum, moved the bar off of it’s path, or sat it on your thighs.
[quote]kpsnap wrote:
Nice pull.
Can’t see why it wouldn’t pass.[/quote]
[quote]trivium wrote:
I didn’t see any hitching. The bar just slowed down a ton toward lockout. It never went back down, you never tried to use momentum, moved the bar off of it’s path, or sat it on your thighs.[/quote]
Phew!
[quote]Jlabs wrote:
For upper pack wide grip pull ups to sternum and you can superset them with facepulls gurantee you will feel it lol, any row variation where your pulling from higher up like BW rows as mentioned. Your a damn pr machine man that’s a good lift![/quote]
[quote]strongmanvinny wrote:
Good deadlift PR Fry…I am falling behind![/quote]
[quote]DSSG wrote:
Good job, Csulli. But I am still coming for you. [/quote]
Thanks guys!
[quote]CroatianRage wrote:
Your gym looks really nice. Are those kegs different weights in the back? If so are they full of liquid of various amounts? I’m thinking of asking my gym owner if I am able to get some of this equipment if I can store it behind his gym. Saturday or Sunday strongman/heavy conditioning work sounds nice to me.[/quote]
The gym is awesome, but unfortunately those kegs in the back are all empty and uselessly light lol. I keep saying like every time I’m in there “We need to fill those kegs to different weights”, but we haven’t gotten around to actually doing it yet. I’d like to have a keg that’s a good weight for carries and one that’s good for like a press, since sometimes they do have a keg in the press medley.
11/16/2013
Press: (I’m transitioning to my new split, but I needed to squeeze 5/3/1 press in so as not to skip a week. So I just did this real quick and then went on to what my Saturday training will be like from now on)
45 10x
95 5x
115 5x
135 5x
155 3x
175 2x Oh shit lol. It’s 3’s week and I failed the last rep a couple times and then ended up just doing a push press.
175 3x Came back and hit it, although I had to get really focused. Fuckin DSSG is gonna catch my overhead…
My overhead pressing power hasn’t progressed quite as rapidly as my other 5/3/1 lifts had. Here in the next week or so I imagine it’ll be time to do a little reset just on my press training max. I think 175 for 3 is a PR even. You know it’s getting bad when just doing the required reps for your 5/3/1 set is a rep PR haha.
Farmer’s Walk:
We don’t have any legit farmer’s handles 
so we had to use the trap bar. Really I guess this was more of a frame carry.
We used 315 for a 120ft carry on a 30ft course, so we had to make 3 turns which slows things down considerably. Still, I went 30s, 36s (I tripped after the second turn and went flying and had to repick lol), and on my last run I made it in 24s, which I was pretty pleased with.
That was a good introductory training session on farmer’s, but next time we’ve definitely got to go heavier. The weight was light, and it was more of just seeing how fast you could sprint with it. In contests 500lbs of total weight is probably as light as it gets, so I’m gonna work up to that. Probably take it outside next time though so I only have to do one turn.
Atlas Stones:
240lb stone for one set of 5; I’ve not timed these, but this was definitely faster than I’ve ever done 5 reps on the stone before. Gonna start timing this I think. I couldn’t talk myself into more than one set of these though lol. They’re exhausting.
Fat Grip Pullups:
7 sets of 10
3 sets of 8
Ab Wheel:
5 sets of 10
Cable Preacher Curls:
did 3 sets of around 15, using inner grip for the first 10 on each set.
Chain Curl Tradeoff:
had 3 chains hooked to a little straight bar
did 20 reps of curls and passed it to my training partner; he did 20 then passed it to me
then I did 20 reps of reverse grip curls, then he did that
then we did the same thing for 2 more sets dropping the reps to 15’s and then 10’s
no rest time beyond however long it took the other person to complete their set
90 reps total I believe
[quote]csulli wrote:
11/16/2013
Press: (I’m transitioning to my new split, but I needed to squeeze 5/3/1 press in so as not to skip a week. So I just did this real quick and then went on to what my Saturday training will be like from now on)
45 10x
95 5x
115 5x
135 5x
155 3x
175 2x Oh shit lol. It’s 3’s week and I failed the last rep a couple times and then ended up just doing a push press.
175 3x Came back and hit it, although I had to get really focused. Fuckin DSSG is gonna catch my overhead…
My overhead pressing power hasn’t progressed quite as rapidly as my other 5/3/1 lifts had. Here in the next week or so I imagine it’ll be time to do a little reset just on my press training max. I think 175 for 3 is a PR even. You know it’s getting bad when just doing the required reps for your 5/3/1 set is a rep PR haha.
[/quote]
Yeah do it now.
[quote]csulli wrote:
11/16/2013
175 3x Came back and hit it, although I had to get really focused. Fuckin DSSG is gonna catch my overhead…
[/quote]
I love how I act as overhead motivation to someone significantly stronger. 
And just for you I will do something to give you more motivation.
I am going to just start alternating on DE day working up to a top set of six on push presses, and working up to a top set of six on strict presses. My anterior and lateral delts/traps are going to acquire the swole from this.
I’ll add 5 pounds to each time I repeat the variation every two weeks, and do that indefinitely until one stalls. When one stalls I swap it out with jerks and hold the top/really fucking focus on the eccentric to improve my ability to hold the position/get overload/be able to lower my overhead presses easily.
I don’t even care if this doesn’t carry over to my bench, this is to build mass in areas that the competition lifts ignore, and to just build general strength/keep mobility.
And then my shoulders get so strong.
[quote]DSSG wrote:
I am going to just start alternating on DE day working up to a top set of six on push presses, and working up to a top set of six on strict presses. My anterior and lateral delts/traps are going to acquire the swole from this.
I’ll add 5 pounds to each time I repeat the variation every two weeks, and do that indefinitely until one stalls. When one stalls I swap it out with jerks and hold the top/really fucking focus on the eccentric to improve my ability to hold the position/get overload/be able to lower my overhead presses easily.[/quote]
INB4 csulli goes conjugated just to match my overhead powers.
[quote]csulli wrote:
And then my shoulders get so strong.
[quote]DSSG wrote:
I am going to just start alternating on DE day working up to a top set of six on push presses, and working up to a top set of six on strict presses. My anterior and lateral delts/traps are going to acquire the swole from this.
I’ll add 5 pounds to each time I repeat the variation every two weeks, and do that indefinitely until one stalls. When one stalls I swap it out with jerks and hold the top/really fucking focus on the eccentric to improve my ability to hold the position/get overload/be able to lower my overhead presses easily.[/quote]
[/quote]
I’ll just leave this here…
[quote]csulli wrote:
And then my shoulders get so strong.
[quote]DSSG wrote:
I am going to just start alternating on DE day working up to a top set of six on push presses, and working up to a top set of six on strict presses. My anterior and lateral delts/traps are going to acquire the swole from this.
I’ll add 5 pounds to each time I repeat the variation every two weeks, and do that indefinitely until one stalls. When one stalls I swap it out with jerks and hold the top/really fucking focus on the eccentric to improve my ability to hold the position/get overload/be able to lower my overhead presses easily.[/quote]
[/quote]
Wait, who’s shoulders? Mine, or yours?
It’s hard to hide the fact that i let my lower body training slide for 5yrs, when i look at your log Csulli, and my overhead press is 50lbs ahead of yours, but my deadlift is 50lbs behind yours, on a good day. Friends don’t let friends skip leg day, wonder where my friends were for 5yrs. believe me it’s alot easier to play catch up with little ol shoulder’s, than it is with the whole lower half of your body. haha, you’ll get there bro, just learn from my mistakes—BBing, leg ext, leg press, hack squats, all temtations put on earth by the devil, to tempt us away from heavy squatting, and deadlifting. Tempting us with offer’s of size, for less effort. It’s funny, I was never tempted to stop benching, or doing military. In all honesty you should stop deadlifting for a while, and put that effort into over-head work, atleast till I can deadlift 530. Goodstuff going on around here, lots of motivation. Latter
Hey Chris, have you thought about going 2 doors down where all the empty turf is to do the Farmer Walks?
[quote]AnytimeJake wrote:
It’s hard to hide the fact that i let my lower body training slide for 5yrs, when i look at your log Csulli, and my overhead press is 50lbs ahead of yours, but my deadlift is 50lbs behind yours, on a good day. Friends don’t let friends skip leg day, wonder where my friends were for 5yrs. believe me it’s alot easier to play catch up with little ol shoulder’s, than it is with the whole lower half of your body. haha, you’ll get there bro, just learn from my mistakes—BBing, leg ext, leg press, hack squats, all temtations put on earth by the devil, to tempt us away from heavy squatting, and deadlifting. Tempting us with offer’s of size, for less effort. It’s funny, I was never tempted to stop benching, or doing military. In all honesty you should stop deadlifting for a while, and put that effort into over-head work, atleast till I can deadlift 530. Goodstuff going on around here, lots of motivation. Latter[/quote]
Haha thanks again man. It also seems to me like brute pressing strength sometimes just comes with age as well.
[quote]lil power wrote:
Hey Chris, have you thought about going 2 doors down where all the empty turf is to do the Farmer Walks?[/quote]
I keep forgetting that even exists lol. Except I’m paying for it every month.