@Bambi: We do indeed (how come you know its the edge, anyway?). I’m definitely going to start incorporating face pulls (I’ve been meaning to for back development) but I can see the possible value of the hand-cycling for sure.
@CS: Thanks for that, I’ll give it a watch today.
Back today, always a good day.
Louis seems like he’d be an awesome grandfather.
@sam: As a United fan, my 3rd grandfather is definitely Sir Alex Ferguson.
Back Day
Pull-ups
Medium grip - BW x 8 - +12/26 x 8 - +20/49 x 4 - BW x 11 < weak again, not sure what’s happening, awesome form today though.
Facepulls (w/rope)
7.5/17 x 12 - 12.5/28 x 12 - 15/33 x 10 Default PR <why I’ve never done these consistently is beyond me, keepers.
Lat Pulldown
Wide-grip - 90/198 x 10 - 95/209 x 7
One-arm Barbell Row (1p = 10kg plate)
4p x 8 - 5p x 6
Meadows Rows (1p = 10kg plate)
2.5p x 10 - 3p x 10 - 3.5p x 10 PR - 3.75p x 6 PR
Seated Cable Row (allowing full stretching out of lats)
50/110 x 10 - 60/132 x 5.5 Sequencing Technique/volume PR
Stretchers
55/121 x 12 - 65/143 x 5 PR
DB Pullovers (to forehead)
42/88 x 9 - drop - 20something x some - drop - 6kgs x some
DB Shrugs w/3 sec. hold
34/75s x 8 - 38/84s x 8 - 42/93s x 4 - no hold - 42/93s x 10
Awesome to feel my proper upper back from doing the facepulls relatively early on, a big keeper and very important for my development (my upper back thickness sucks)
[quote]jake_j_m wrote:
@sam: As a United fan, my 3rd grandfather is definitely Sir Alex Ferguson.
[/quote]
Nice session!
That’s like football, right?
Liking the weighted chins man, one of my favorite exercises.
@jab: Thanks, felt great as back literally always does! Around 20 sets today (+4 traps), tiring but I believe back responds well to much higher volume then chest or shoulders.
@sam: Damn you.
@austin: Yeah they are great, I have been starting with them for along time now.
I like what Eric Spotto said in his raw 600 thread about them: basically you can row heavy weights after them, but row or do other back work before them and they suffer, so they always made sense first for me. My PR is only about +66x4-5 or something but poundages haven’t really gone up for awhile… not sure what’s changed (besides gaining maybe 5lbs).
Need to do a lot of studying… but should pretty much be keeping up full routine throughout. Arms tomorrow, one of my favourite bodyparts to train these days.
Arms
Cross-body Hammers (strict/tri flex at bottom)
18/40s x 10 - 20/44s x 10 - 22/49s x 10 PR
EZ-Bar Spider Curls
Bar + 20/44 x 7 - +22.5/50 x 5
Oly Bar Curls w/3 sec. ecc.
40/88 x 8 - 42.5/94 x 8 - 45/99 x 6/7 PR
Fixed-bar Reverse Curl / (drop straight to) Drag Curl
25/55 x 22 / x 7 - 30~ rest - 25/55 x 13 / x 6 - 30~ rest - 25/55 x 9 / x 3 < dat pump
Rope Pushdowns (rope pulled apart/tris flexed)
25/55 x 12 - 30/66 x 12 - 30/66 x 12 - 30/55 x 7 (+2 hands together) Volume PR
Bench Dips
+40/88 x 8 - +50/132 x 8 - +70/154 x 4 PR
Incline EZ-Bar Extensions (15 deg. incline)
Bar +20/44 x 15 - +25/55 x 12/13 - +30/66 x 5
Meadows Kickback
8/18s x 15 PR - LR - 8/18s x 12 - LR - 8/18s x 12 - drop to rev.grip - x some - drop to neutral x some
Another pretty awesome arm day.
Received my knee sleeves, they fit awesome. Also have grippers 100lb, 150lb, 200lb (captains of crush no.2 is 195lb) … can’t even close the 200 once, despite my deadlifting. Need to improve!
I hate England’s weather. Constant downpour all day.
I really need to get my act together to finish this degree.
Apply the principles of smolov to your academic life, problem solved bro.
[quote]phlegms wrote:
Apply the principles of smolov to your academic life, problem solved bro. [/quote]
How would quitting help?
please don’t kill me
x2 on hating English weather, god I can’t wait to leave!
Nice looking arm session. Drag curls are fun.
[quote]Jab1 wrote:
x2 on hating English weather, god I can’t wait to leave!
[/quote]
Just be sure to avoid Norway … Too soon?
@phlegms: Been through this, academic work is not nearly as beautiful as smolov, need considerably more then 4 hours a week to get through 
@samoth: Well played, fine sir. Though I do set EVERYONE a challenge to find anyone who has actually completely two smolov intense cycles back to back, the amount your poundages improve make it pretty unlikely past the beginner stage. Definitely think 5/3/1 is a good intermittent programme to adapt to the new weights before hitting it hard again.
@Jab: Love training arms, but I’d much rather be doing it in MUSCLE BEACH CALIFORNIA…
@spar: Most definitely, but since your the king of the internets, we must let it slide…
After seeing that your arms have improved a good deal, I think I’m going to go full BB’er and add in an arm day.
Good work in here though. Feel like you are making big PR’s every time I stop in.
Thanks Spidey, I think when your arms are under a certain size (lets say 16" at my height, for example) the 15lbs of bodyweight “per inch of arm” sort of rules don’t really apply… or if they do, it’s not to say you can’t make your arms look way better without really gaining much weight.
There’s definitely something to be said about the results of direct work and for me this only works properly with a dedicated day and good exercise selection and sequencing- not just going through the motions/throwing sets in. This also applies for calves and I’m slacking there, so I’m saying this as much to myself as anyone else.
Also- I’ve noticed ACTUAL upper back doms (ie. not lats) from throwing in the facepulls yesterday, this could be the ticket for my back to start looking a little thicker.
Jake: I think we mentioned it before that you were at the Edge. Been there a few times myself lol
It’s raining here non-stop. TBF we did have about 6 months of dry weather. raises monocle, downs tea
[quote]Bambi wrote:
Jake: I think we mentioned it before that you were at the Edge. Been there a few times myself lol
It’s raining here non-stop. TBF we did have about 6 months of dry weather. raises monocle, downs tea[/quote]
I remember now… that was awhile back, this logs been going longer then I realise.
ITS STOPPED RAINING. First time in about 40+ hours.
Legs tomorrow… going to start 5/3/1 with my new max, definitely looking for big rep PRs. Would love to hit widowmaker reps. 130kg / 287lb will be my top set… exciting (and real light).
Widowmaker with 130kg would be SICK.
Glad to see you are enjoying the drought as much as I am.