[quote]165StateChamp wrote:
Everything felt kind of ‘off’ today. I will definitely be slightly changing things up next week. [/quote]
looked like a pretty solid session… what’re you gonna change up?
Why dont you show the OU football team how its done… show them how The Champ lifts some weights?
did you try to walk on when you got there? I know you were a big time highschool baller right?[/quote]
All the bench variations felt fine and I definitely have room to keep progressing. Flies have been bothering my shoulders a bit and I may switch to incline flies. I really try to keep them light and do them mainly for a stretch and if incline flies accomplishes that and lets me vary my workouts, so be it. Dumbbell laterals are feeling a bit crummy on my shoulders, both on chest/shoulders/tris day as well as shoulders day so I think I’ll swap them out for cable laterals on chest/shoulders/tris day. I really, really need to find a triceps isolation move that I can progress on. I have been on the same weights for like a year. Pre-fatiguing with band work doesn’t help any.
Man, I used to work with OU’s sports teams as a weight room intern. I actually spent some time with football and do know a lot of their numbers and they are not as high as you might think squat is not really pushed at all for fear of injury and inclines are more often used than flat. They are training football players though, so I can’t blame them.
Haha I was average at best in high school, but I’m going to make sure at least one of my kids is a stud =) I think if I tried to walk on I could make it but I have a couple friends who are walk-ons and based off their experiences I don’t feel it would be worth it. It’d be hard keeping my grades up too!
Conventional Deadlift:
135 X 5
225 X 5
275 X 5
315 X 5
385 X 5
HS Seated Rows:
2pps X 2 X 10
25+2pps X 2 X 10
Lat Pulldown:
100 X 10
110 X 10
120 X 10
130 X 10
Seated Cable Low Row:
100 X 10
120 2 X 10
140 X 10
1-Arm Cable Row:
60 X 3 X 10
Straight Arm Pulldown:
60 X 3 X 20
Band Lat Stretch: Green for 1:30
Barbell Curls:
65 X 10
75 X 10
80 X 7
Rope Hammer Curls:
90 X 10
100 X 2 X 10
110 X 10
DC Biceps Stretch: 30’s for 1:30
Deadlifts weren’t awesome today. The last two reps were a bit slow. I feel like napping until 20 minutes before lifting is hurting me. lol. I trained with one of my buddies today and he hung in pretty well. It was definitely a great day for the isolation moves. Now I just need to progress.
[quote]165StateChamp wrote:
Tuesday, September 13th, 2011
Back/Biceps
Conventional Deadlift:
…
385 X 5
Deadlifts weren’t awesome today. The last two reps were a bit slow. [/quote]
[/quote]
Hahaha, well, you have to look at where I’ve been and where I am now. I was hoping my deadlifts would be flying up until I got to 405 for reps. That hasn’t really been the case yet. Thanks though, I know you’re complimenting me.
lol yeah i get you just thought i’d throw some humor in there. Have you ever tried speed deads, i know they get mixed reviews but they seem to have packed quite a few pounds onto the bar for me, (even though im still weak). Not sure if you would want to experiment with deadlifting every other week or something, just throwing some ideas out there. Anyway, sending a pm your way i think you’ll find funny
[quote]parsley wrote:
lol yeah i get you just thought i’d throw some humor in there. Have you ever tried speed deads, i know they get mixed reviews but they seem to have packed quite a few pounds onto the bar for me, (even though im still weak). Not sure if you would want to experiment with deadlifting every other week or something, just throwing some ideas out there. Anyway, sending a pm your way i think you’ll find funny[/quote]
I’ve never actually done speed deads but I think I’ll save them for when I switch back to powerlifting. I think I still have plenty of pounds left in me before I have to reduce deadlift frequency. I will be hopping back on 5/3/1 soon though. Checking out PM now…
Standing Shoulder Horn/External Rotations:
5 X 3 X 12
Barbell Incline:
45 X 8
140 X 5 @ 75%
160 X 3 @ 85%
175 X 6 @ 95%
Dumbbell Rear Delt Raises:
45’s X 2 X 15
50’s X 2 X 10
Incline Bench Rear Delt Raises:
15 X 2 X 12
20 X 2 X 10
Band Pullaparts:
Purple X 5 X 20
Machine Lateral Raises:
80 X 12
95 X 12
110 X 12
125 X 10
Incline Bench Lateral Raises:
15 X 4 X 10
3 Second Hold Dumbbell Shrugs:
100’s X 2 X 12
100’s X 2 X 10
Seated Calf Raises w/ 20 second stretch:
90 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
100 X 4 X 12
Incline was decent. I’d say I’m still making pretty good progress. I switched a lot of things up on my isolation moves and I liked it. I’ll be keeping it this way and progressing. I had a massive delt pump going. I also met a Miscer in the gym today and he actually looked like he lifted. It was so cool! lol. I trained on a Poptart and shake with my 20g BCAA protocol today. I think it’s helping and worthwhile. Anyway, Chemistry exam later tonight so peace out, T-Nation.
[quote]165StateChamp wrote:
A T-Nation friend made this for me to commemorate my ‘discussion’ with MODOK in the Nutrition forum…
LMAO![/quote]
Nice… You clearly don’t know what you are talking about due to your age, maybe you should shut and read a biology book.
BTW deadlifting 385x5? next week I am supposed to do 390 for 5x3 with the last set being AMRAP. I will make sure I do 6 so I can being a one upping sumbitch.
DC Quad Stretch: 45 seconds
DC Hamstring Stretch: 65 X 40 seconds
I totally pussed out on my last set of front squats. The third rep was difficult and I didn’t attempt any more. I will smash five reps next week though. One of the sides on the sled while leg pressing had an extra plate but I’m not going to count it. I tried to slow the pace down a bit today and that helped keep me from puking. I’m not rich enough to waste food that way! lol. My picks for the Olympia…
[quote]gregron wrote:
6 reps with your 95%? Nice! You’re just going with whatever assistance stuff you feel like? I’ve been thinking about doing that as well.[/quote]
Thanks! I think I had a few more in the tank so plenty of room for progression there. I’m using inclines as a substitute for a typical shoulder day press like militaries or something like that. Gives me some front delt work without the impingement. I wouldn’t stress the assistance work if I were you though. I do like how you’re doing lunges with deadlifts. Sheiko likes to program the two together and I feel like they make a great team.
[quote]165StateChamp wrote:
A T-Nation friend made this for me to commemorate my ‘discussion’ with MODOK in the Nutrition forum…
LMAO![/quote]
Nice… You clearly don’t know what you are talking about due to your age, maybe you should shut and read a biology book.
BTW deadlifting 385x5? next week I am supposed to do 390 for 5x3 with the last set being AMRAP. I will make sure I do 6 so I can being a one upping sumbitch.[/quote]
Go away, you first name blabbing college student. You know nothing of life.
Yeah, it wasn’t the easiest but I’ll be moving up to 395x5 next week. I’m thinking I’ll do that and then I’ll start belting up for 4 plates and up and my weights will start moving. I think 395x5 is better than 390x6 so…come at me, bro.
[quote]165StateChamp wrote:
A T-Nation friend made this for me to commemorate my ‘discussion’ with MODOK in the Nutrition forum…
LMAO![/quote]
Nice… You clearly don’t know what you are talking about due to your age, maybe you should shut and read a biology book.
BTW deadlifting 385x5? next week I am supposed to do 390 for 5x3 with the last set being AMRAP. I will make sure I do 6 so I can being a one upping sumbitch.[/quote]
Go away, you first name blabbing college student. You know nothing of life.
Yeah, it wasn’t the easiest but I’ll be moving up to 395x5 next week. I’m thinking I’ll do that and then I’ll start belting up for 4 plates and up and my weights will start moving. I think 395x5 is better than 390x6 so…come at me, bro.[/quote]
Ima stab u.
At least we have one lift we can compete in, we both know your curls don’t stand a chance against mine.
[quote]165StateChamp wrote:
A T-Nation friend made this for me to commemorate my ‘discussion’ with MODOK in the Nutrition forum…
LMAO![/quote]
Nice… You clearly don’t know what you are talking about due to your age, maybe you should shut and read a biology book.
BTW deadlifting 385x5? next week I am supposed to do 390 for 5x3 with the last set being AMRAP. I will make sure I do 6 so I can being a one upping sumbitch.[/quote]
Go away, you first name blabbing college student. You know nothing of life.
Yeah, it wasn’t the easiest but I’ll be moving up to 395x5 next week. I’m thinking I’ll do that and then I’ll start belting up for 4 plates and up and my weights will start moving. I think 395x5 is better than 390x6 so…come at me, bro.[/quote]
Ima stab u.
At least we have one lift we can compete in, we both know your curls don’t stand a chance against mine.[/quote]
I honestly have no idea how we’re this close on deadlifts. I guess your low back tweak set you back more than expected.
Cambered Bar Tricep Extensions:
50 X 50
100 X 20
110 X 20
120 X 20
130 X 20
Skullcrushers:
70 X 4 X 7
Dips:
BW X 5 X 6
DC Tricep Stretch: 30’s for 1:15
Cross Body Hammer Curls:
30’s X 15
35’s X 15
40’s X 15
45’s X 10
50’s X 8
Dumbbell Preacher Curls:
30’s X 3 X 12
35’s X 8
Low Cable Curls:
80 X 10
100 X 2 X 10
110 X 10
DC Bicep Stretch: 30’s for 1:15
Seated Calf Raises w/ 20 second stretch:
90 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
100 X 4 X 10
My strength levels were a bit low but I pushed through it and had a decent session. I brought dips back in and really slowed them down and focused on squeezing the triceps. They weren’t hard but I was really shaky on them since it’s been so long since I’ve done them. Bicep pump was super painful!
squat is not really pushed at all for fear of injury and inclines are more often used than flat. They are training football players though, so I can’t blame them.
