@phlegms: Judging from your front squat, even if you are at Poliquins 85% front squat of your back figure (which means your a real proficient front squatter), that puts you only 9kg off my back squat PR. We’ll both be toying with such weight in time.
@CS: Hair could use a cut soon yes.
Serious quad cramping, my muscles were destroyed from today, they weren’t expecting me to smash them in such ways.
No running in the streets? Son I am disappoint.
Strong leg session today.
@samoth: I’ll spend day and night running the streets when I have legit awesome arms. Thanks man, yesterday felt good.
5/3/1 Bench / Chest
Bench Press
70/154 x 3 - 80/176 x 3 - wraps - 90/198 x 7 < unracked myself, perhaps would have had 1-2 more in me with a hand off.
DB Twist Press
30/66s x 10 - 32/71s x 6 < call it, shoulder wasn’t feeling it
Barbell Incline (1-2 inches from chest/constant tension)
70/154 x 8 - 75/165 x 8 PR - 80/176 x 4 PR - 60/132 x 15 < cheap PRs but last week the incline was much lower, so this is for sequencing & setup
One-arm HS Inc.
1p x 15 - 1p +5/11 x 10
Cable MM
12.5/28 x 10
Inc. Bench DB Fly Stretch
6/13s x 30~ seconds
Didn’t go too crazy with the volume today because my left shoulder was bothering me a little (even more dislocates needed), but got the work in.
5/3/1 Deadlift & Calves
Deadlift
140/309 x 5 < was supposed to be 3, smoked them, legit speed reps - 160/353 x 3 - belt on - 180/397 x 10 Rep PR < all reps dead-stopped, first 8 no rest last 2 catch my breath & go.
Seated DB Calf Raise (step up box in front of bench)
38/84s x 10 - 40/88s x 10 - 42/93s x 10 - 46/101s x 10 - 50/110s x 13 - 50/110s x 14/15 - drop - 30/66s x 10+
Happy with today, felt awesome even though my hamstrings/quads were fatigued from “squat/leg day” two days ago (else deadlift would have been even higher reps). Hitting seated calf work very intensely felt friggin’ awesome.
Deadlift is starting to creep up. Nice.
Deadlift is legit getting up thuuuur. Solid gaynz mayne.
@bug/phlegms: Thanks guys, I think I definitely have 500 in me on a good day now.
5/3/1 Military / Shoulders
Military Press
50/110 x 5 - 55/121 x 3 - belt/wraps- 62.5/138 x 4 PR < wanted more, but gains is gains
Push Press
75/165 x 5 PR - 80/176 x 3 PR - 85/187 x 2 PR - 92.5/204 x 0 < not really sure what I’m doing on these, just having fun with them.
DB Partial Laterals (standing, JM style)
18/40s x 20 - 18/40s x 21 - 18/40s x 16 - LR - 18/40s x 12 Volume PR for weight
R. Delt Destroyer set (db inc. swings, drop, more swings, drop to perfect form/squeeze)
12/26s x 45 PR - 6/13s x 10~ - 2/4s x 4~
Same story as last week, military wasn’t feeling 100% but overall an awesome session and silly whole delt pump for mirin’ my side chest poses in the mirrors post-workout.
Man put my deadlifts to shame nice job. Looks like the shoulder work is coming along nicely as well. Working on da boulders.
Great shoulder pressing and great deadlifting.
Gainz errywhere!
[quote]Jab1 wrote:
Great shoulder pressing and great deadlifting.
Gainz errywhere![/quote]
x2
Quit taking all mah gains bro.
@ryan: You’ve hit 500+ right? 491 is still my PR but I believe I could hit maybe 508 “in a meet” right now. Shoulders look a lot better then my pressing strength suggests luckily!
@jab/spar: Thanks guys, just edging things along
@phlegms: Your gains in the past year > my first 2-3 years training strength wise… lol
Back Day
Pull-ups
Wide Grip - BW x 8 - Mid-grip - +10/22 x 8 - +20/44 x 4.5 < don’t know why my pull-ups suddenly suck…
Barbell Rows
Underhand - 100/220 x 8 - overhand - 120/265 x 6/7 - 120/265 x 5 - 110/243 x 6 < I remember the good old days of >300lb BB rows.
Facepulls (w/rope)
12.5/28 x 15 - 15/33 x 15 PR - 17.5/39 x 10 PR
HS Row w/proper squeeze/hold
2p x 8 - 2.5p x 2.5… < going to stop dicking about with going super heavy on these, way better movement with a held squeeze.
Lat Pulldown
85/187 x 4 < literally torn to shreds from barbell rowing for the first time in forever
DB Pullovers (to forehead)
42/93 x 12 PR - drop 16/35 x 10+ - drop 8/18 x 5+
Overall a pretty awesome session, lower volume then normal but the barbell rows really killed me in just a few sets, so I will probably start using these again regularly. JM/MD work definitely isn’t out, there was just nowhere to set-up for one arm rows today.
Forgot to shrug, will hit them tomorrow.
[quote]jake_j_m wrote:
Back Day
Pull-ups
Wide Grip - BW x 8 - Mid-grip - +10/22 x 8 - +20/44 x 4.5 < don’t know why my pull-ups suddenly suck…
[/quote]
Dat bloat?
Nice back workout man, looks like you hit it from every angle.
@phlegms: naw mayn, waist still near 32", still whey about 193
@austin: Thanks man, I love relatively high volume for back.
Arms
Cross-body Hammers (strict/tri flex at bottom)
20/44s x 10 - 22/49s x 10 - 24/53s x 8 PR
EZ-Bar Spider Curls
Bar + 20/44 x 8 - +22.5/50 x 8 - +25/55 x 3
EZ-bar Curls (close grip)
Bar + 25/55 x 8 - +30/66 x 8 - +35/77 x 8 - +40/88 x 4 PR of some kind <last 2 sets including cheat reps
Fixed-bar Reverse Curl / (drop straight to) Drag Curl
30/66 x 16 / x 4
Rope Pushdowns (rope pulled apart)
25/55 x 12 - 30/66 x 12 - 30/66 x 12 - 30/55 x 6/7
Bench Dips
+40/88 x 8 - +60/132 x 8 - +80/176 x 3 - +80/176 x 4 - volume pr for top weight
Low Rope OH Extensions (adjustable cable at low setting, twist round and press)
15/33 x 10 - 17.5/39 x 10 PR - 20/44 x 9 PR - LR- 12.5/27 x 10
DB Shrug w/6 count hold
28/62s x 10 - 30/66s x 10 - 32/71 x 5 - strong squeeze/brief hold - 36/79 x 8 < finally learned how to DB shrug in a way which actually builds my traps, cool.
Notating a PR of some kind is definitely cheating. They only count if you know what kind it is haha.
Are sets of 3/4 not a bit low on the bench dip? I would imagine that getting into position is harder that the set itself.
I’m gonna be cool like you and add an arm day myself next week.
[quote]samoth2 wrote:
Notating a PR of some kind is definitely cheating. They only count if you know what kind it is haha.
Are sets of 3/4 a bit low on the bench dip? I would imagine that getting into position is harder that the set itself.
I’m gonna be cool like you and add an arm day myself next week.[/quote]
Ok it was a EZ-Bar sequencing PR Mr. Perfect.
The first set was limited by a bad setup, but rep wise, not really. Both sets I left a little in the tank. I should have 5-6 next week if I push and make sure my setup is bang on. Love bench dips.
I love/need arm days, would only drop them every now and again if I was benching 3x a week or similar, and hell I’d still work biceps.
How do you set up? I found it was pretty awkward getting into position with just one plate today.
[quote]samoth2 wrote:
How do you set up? I found it was pretty awkward getting into position with just one plate today.[/quote]
Dumbbell bench running parallel to dumbbell rack, experiment with the distance so that just your heels are on the rack (or another bench) and your legs are pretty much totally straight and you have enough room for proper and comfortable ROM. I put 20kg plates to one side of me and any fractional plates to the other and load the largest plates first. I use smaller 20kg plates though (similar sized to 10kg in most gyms, but thicker) as the these stay in position and fit on one’s lap much easier then standard sized 20kg plates. Edge yourself slowly off the bench with your hands remaining in the position you will “press” from until you are far enough towards the rack to get your feet up. And yes, with 80kg, it is a bit hit and miss.