Let’s stop this here fullin’ round. Throw 'nother hun’erd on, boys! Points for tryin.
Maybe that 100lb bump wasn’t the best idea ever but I’m so damn close to hitting it.
Tuesday- Quads and Biceps
Squats 235 5,4,3,3,3 TR: 18
24" Box Squats 205 8,8,8 TR: 24
GM’s 180 8,6,6 TR: 20
Standing EZ Curl 90 8,8,6 TR: 22
EX Preacher Curls 60 12,12,12 TR: 36
Evrything was just freaking hard today. Squats were high, and arms are sore from higher rep bicep work. blarg
[quote]JoeGood wrote:
Evrything was just freaking hard today. Squats were high, and arms are sore from higher rep bicep work. blarg[/quote]
Some days in the gym are just totally blarg. Next time will be better.
BLARG dammit…
are you doing the box squats high DC style-- thibs had a write up on those
let us know how they work
Thanks guys, Kevin you got a link to that article? I do mine straight sets but I’d like to read it becuase you know I love me some rep pause DC style.
Wednesday- Rest Day
Rack Pulls 135x8, 225x5, 315x5, 405x3, 455x1, 500x1, 600xfail, 600xfail, 600xfail, 500x1, 500x1
Couldn’t stop thinking about the rack pull miss on Monday and tried it again. Its enough to make a guy kick something. On the other hand all of the campus brotards were thoughly impressed.
here is the article here…
its more about how body builders can use them but I dont know about the DC rest paused
maybe if you did them and then another leg move for the widowmaker
and nothing shows pup the brotards but big weights
Thaks dude, the article looks interesting but I’ve always hear that you shouldn’t ever “sit” on the box. I might try that with some lower weights and see how it feels.
It’s not a REST DAY if you attempt the rackpull 600lbs…
Don’t worry, you will get it when I am there and I will get it on video 
Thursday-Back day #2 and Shoulders
HS Iso Row 120/side 5,5,4,4,4 TR:22
DB Row 8,8,7 TR: 23
V-bar Pulldowns 175 8,6,6 TR: 20
Milies 125 4,4,3,3,3 TR: 17
Shrugs 390 7,6,6 TR:19
Badly under consumed calories and it showed. Shrugs turned into static holds towards the end. Something in my routine is fouling things up.
Friday- Ham Legs and Triceps
Deadlifts 135x5, 185x3, 225x3, 275x1, 315x1, 365xfail, 355x1, 305lbs 5,4,3 TR: 12
Deficit Deads 255 5,5,5 TR: 15
Leg Press 650 8,7,6 rp
CG Bench 215 4,3,3,2,2 TR: 12
Floor Presses 85 8,8,7 TR: 23
CG Bench was crap because I gassed out after the deads but I’m pretty freaking happy with the deds so I’ll live with it.
[quote]JoeGood wrote:
Friday- Ham Legs and Triceps
Deadlifts 135x5, 185x3, 225x3, 275x1, 315x1, 365xfail, 355x1, 305lbs 5,4,3 TR: 12
Deficit Deads 255 5,5,5 TR: 15
Leg Press 650 8,7,6 rp
CG Bench 215 4,3,3,2,2 TR: 12
Floor Presses 85 8,8,7 TR: 23
CG Bench was crap because I gassed out after the deads but I’m pretty freaking happy with the deds so I’ll live with it.[/quote]
Nice work Joe! but I have to guess that the repeated max attempts (rack pulls AND deds) can’t be helping out the recovery issues you’ve been mentioning…
Yeah SD I have to agree, the max attempt for the Rack Pulls was a mistake. I’m taking it really easy this weekend.
Really nice work…all the way around.
Deads, deficit deads AND leg press, before CGB?? Of course you were gassed! Those first two may be the most fatiguing exercises there are.
Great job!
Thaks LS, there is going to be a major routine overhaul soon. I’m getting too beat down.
Monday- Chest and Back
Bench Press 230 3,2,3,2,2 TR: 12 * I added a lousey 5lbs and it totally fubared my bench somehow.
Rack Pulls 475 5,5,4,4,4 TR: 22
T-bars from floor 195 8,8,6 TR: 22
DB bench Press 95 7,6,5 TR: 18
Neutral Grip DB Bench 70 8,7,6 TR: 21
nice work.
I need an overhaul too.
I get too distracted with all the bright and shiny things every one else is doing
Love to see a vid of you barbell benching. You are pushing some big weight around in your workouts. Can’t wait to see the overhaul.
[quote]hel320 wrote:
Love to see a vid of you barbell benching. You are pushing some big weight around in your workouts. Can’t wait to see the overhaul. [/quote]
hel Ronda is coming down to visit us in a couple of day. I should be able to get a video though I imagine my form is probably not the greatest.
[quote]kmcnyc wrote:
nice work.
I need an overhaul too.
I get too distracted with all the bright and shiny things every one else is doing[/quote]
I know the feeling, I just keep thinking I can tweak this or change that and then everything will be optimal.
[quote]JoeGood wrote:
kmcnyc wrote:
nice work.
I need an overhaul too.
I get too distracted with all the bright and shiny things every one else is doing
I know the feeling, I just keep thinking I can tweak this or change that and then everything will be optimal.[/quote]
Actually, I don’t think that process ever stops…
Yeah DCA, I’m trying to keep it from screwing things up.
Tuesday- Quads and Biceps
Squat 235 5,4,4,3,3 TR: 19
24’" Box Squats 215 8,7,6 TR: 21
GM’s 180 8,7,6 TR: 21
Standing EZ Curls 90 8,8,8 TR: 24
EZ Preacher Curls 70 12,10 TR: 22
Squats still too high but getting somewhat better.