Cool benching. Where did you miss?
So, I started an experiment:
So, I was thinking: If you can do high volume pullups every day, and still recover after the initial period of pain, can you do that with other muscles that have similar fibre compositions? So I decided, I’m going to train biceps and rear delts every day for 7 days.
10x10 with 35lb dumbbells for curls.
10x10 with 180 for rear delts.
Make sure you stretch them, or they’ll get tight as fuck.
[quote]spar4tee wrote:
Make sure you stretch them, or they’ll get tight as fuck.[/quote]
True that!
12/27/11
Pressing/Assistance
Full ROM Presses: 225x3. Really shitty, I really lost my bottom half strength.
Savikas Presses: Got 185x10, then 185x8.
Lateral Dlts: 3x15 reps
Crucifix Hold: 20 seconds with 15s, 20s, and 25s. I had more in my, but my delts were on fire!
Took a 45 Minute lunch break, and went on to me day 2 of my 7 Day Biceps/Rear Delt Experiment!
Did 10x10 with 25s for bis, and 10x10 with 140 for rear delts. Today was a “Mind-Muscle Connection” day. Felt good mang.
Came home, ate again.
What did your lunch break entail?
[quote]spar4tee wrote:
What did your lunch break entail?[/quote]
48g whey in 24oz milk (72g protein/40g carbs/25g fat) and a salami, provolone, lettuce, tomato, and vinegar hero.
Smallest hero I’ve ever payed $5 for, waste of f***ing money.
12/29/11
I did some “bodyweight curls”, kinda like an upside down reverse dip. And I did a shit tonne of rope pulls for the arm over arm pull.
Did my curls/rear delts. By yesterday, I was no longer getting sore; SUCCESS!
12/30/11
Bench:
185x5
225x3
275x1
315x1
385x1
405xforced
425xforced
375x2
325x3 close grip
285x6 close grip
225x12 close grip
185x20 close grip
Did my Curl/Rear Delt Experiment, Day 5. The pump is unbelievable at this point.
Did the impromptu Zercher Deadlift - Got 315.
looks like things are coming together
Ridicilious close to that clean 405. Your experiment is cool also
[quote]jake_j_m wrote:
Ridicilious close to that clean 405. Your experiment is cool also[/quote]
Thanks, it actually worked out well. After day 2s workout, I was no longer sore. I also went from like 17.5 inches on my arms to 18.
1/2/12
Shoulders/Stones:
Seated Press (15): Got 235 for ALMOST 3 reps. So close.
Dumbbell Presses: 80s for 3 sets of 10. Easy as fuck, going to try to add 5lb per dumbbell a week, thus the reason I used light weight this week. Gotta get those 130s.
Built a platform out of yoga steps 60 inches in height, and loaded the 145# stone onto for 5 sets of 5 reps. Pretty fucking brutal! I shudder to think about putting the 215 stone on 70-72 inches. Granted I did not lap the stone, since it was light, and I’m a boss.
Was planning on doing tris/laterals, but I said fuck it after the stones.
S1 2-4
[quote]karite36 wrote:
1/2/12
Shoulders/Stones:
Seated Press (15): Got 235 for ALMOST 3 reps. So close.
Dumbbell Presses: 80s for 3 sets of 10. Easy as fuck, going to try to add 5lb per dumbbell a week, thus the reason I used light weight this week. Gotta get those 130s.
Built a platform out of yoga steps 60 inches in height, and loaded the 145# stone onto for 5 sets of 5 reps. Pretty fucking brutal! I shudder to think about putting the 215 stone on 70-72 inches. Granted I did not lap the stone, since it was light, and I’m a boss.
Was planning on doing tris/laterals, but I said fuck it after the stones.[/quote]
What’s the 15 for?
I’ve decided to jump on the ride with high volume arm experiment as well until I go back to school.
[quote]spar4tee wrote:
[quote]karite36 wrote:
1/2/12
Shoulders/Stones:
Seated Press (15): Got 235 for ALMOST 3 reps. So close.
Dumbbell Presses: 80s for 3 sets of 10. Easy as fuck, going to try to add 5lb per dumbbell a week, thus the reason I used light weight this week. Gotta get those 130s.
Built a platform out of yoga steps 60 inches in height, and loaded the 145# stone onto for 5 sets of 5 reps. Pretty fucking brutal! I shudder to think about putting the 215 stone on 70-72 inches. Granted I did not lap the stone, since it was light, and I’m a boss.
Was planning on doing tris/laterals, but I said fuck it after the stones.[/quote]
What’s the 15 for?[/quote]
It’s the pin height in the rack, it’s for me to remember.
[quote]karite36 wrote:
[quote]spar4tee wrote:
[quote]karite36 wrote:
1/2/12
Shoulders/Stones:
Seated Press (15): Got 235 for ALMOST 3 reps. So close.
Dumbbell Presses: 80s for 3 sets of 10. Easy as fuck, going to try to add 5lb per dumbbell a week, thus the reason I used light weight this week. Gotta get those 130s.
Built a platform out of yoga steps 60 inches in height, and loaded the 145# stone onto for 5 sets of 5 reps. Pretty fucking brutal! I shudder to think about putting the 215 stone on 70-72 inches. Granted I did not lap the stone, since it was light, and I’m a boss.
Was planning on doing tris/laterals, but I said fuck it after the stones.[/quote]
What’s the 15 for?[/quote]
It’s the pin height in the rack, it’s for me to remember.[/quote]
Okay. I figured that.
[quote]karite36 wrote:
I also went from like 17.5 inches on my arms to 18.[/quote]
fml, doubt I’ve hit 16 yet. but then i did weigh in this morning at 189.
Did 15 Minutes of cardio, and the laterals/crucifix hold I didn’t yesterday:
4 Sets Cable Laterals, Followed By A Max Time Crucifix Hold; Got Up to 25s for 26 seconds.
Did some random front squatting, a few sets of 185 for reps. Decided to do a max zercher deadlift, got 365 like a boss. Did some leg extensions, went home.