Conventional Deadlift:
135 X 5
225 X 5
275 X 5 @ 65%
320 X 5 @ 75%
365 X 5 @ 85%
1-Arm Dumbbell Rows:
100’s X 4 X 8
Eagle Pulldowns:
110 X 10
125 X 10
140 X 10
155 X 10
V-Handle Pulldowns:
80 X 10
100 X 10
110 X 10
130 X 10
Stretchers:
50 X 10
70 X 10
90 X 10
100 X 10
Straight Arm Pulldown:
80 X 3 X 12
DC Lat Stretch: BW for 1:30
Incline Dumbbell Curls:
25’s X 10
35’s X 10
40’s X 4
Rope Hammer Curls:
100 X 3 X 10
DC Biceps Stretch: 35’s for 1:00
Deadlifts went decent but I spent way too much time talking and waiting for a spot to open up. We got through the rest of the exercises in decent time and tried some new stuff today because of how crowded it was. Eagle pulldowns are great, v-grip pulldowns not so much and stretchers bother my shoulders a bit in the stretch but otherwise feel nice. Rich and I are calling today a deload. lol.
Barbell Incline:
45 X 8
145 X 5 @ 75%
165 X 3 @ 85%
185 X 6 @ 95%
Smith Haney Shrugs:
145 X 2 X 12
155 X 2 X 12
Head-Supported Rear Delt Raises:
25’s X 12
30’s X 2 X 10
35’s X 8
Lying Rear Delt Raises
10’s X 20
Partial Lateral Raises:
35’s X 2 X 35
40’s X 2 X 35
1-Arm Lateral Raises:
25’s X 2 X 12
30’s X 2 X 12
DH Shoulder Stretch: BW for 1:00
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
405 X 5
Dumbbell Shrugs:
100’s X 4 X 15
Seated Calf Raises w/ 20 second stretch:
100 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
120 X 4 X 12
We took a bunch of exercises from an Antoine Vaillant video and did them. It was fun. Rich took the lead for traps so we did more than normal. Barbell shrugs were pretty cool. I think I might try to keep progressing on them.
You say “shoulder” day but you are doing barbell incline. Regular inclines? High inclines? Focusing on “upper chest” then following up with lateral work, etc?
1A) If it’s regular incline, why do you think relative to your other numbers, your pressing is generally low? You seem to have quite a mirin-worthingly developed chest regardless, so doesn’t really matter brah.
You say “shoulder” day but you are doing barbell incline. Regular inclines? High inclines? Focusing on “upper chest” then following up with lateral work, etc?
[/quote]
Obvi won’t speak for Champ, but I can not get chest stimulation out of standard barbell inclines, no matter grip width, depth of pressing, etc. I’ve actually thought about putting BB Inclines as my primary shoulder exercise, haha.
Front Squat:
135 X 5
195 X 3 @ 70%
220 X 3 @ 80%
250 X 3 @ 90%
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
275 X 8
1-Leg Leg Press:
2pps X 2 X 12
25+2pps X 2 X 12
1-Leg Standing Leg Curls:
20 X 4 X 12
1-Leg Leg Extensions:
50 X 4 X 12
DC Quad Stretch: 30 seconds
DC Hamstring Stretch: 65 X 60 seconds
I trained fasted today so as to avoid the homework fiasco of a few weeks ago. The session went pretty well regardless. I’m really liking the single leg work; my left leg is actually pumping up bigger than my right which is exactly what I want. I hope to be symmetrical soon!
[quote]165StateChamp wrote:
Barbell shrugs were pretty cool. I think I might try to keep progressing on them. [/quote]
Whaaa? What is that, some kind of novel new exercise? Probably all just hype.
:)[/quote]
Lmao you’re funny SSC.
I’ve always had pretty decent traps and so I don’t really prioritize them. Doing inconsistent dumbbell shrugs with 100’s has been enough to keep them pretty large for my frame (Bug can vouch for me!). Besides that, the last time I did barbell shrugs I had a couple issues with my lower back and had to drop them. I am loving them now that I’m healthier though! I’ve dropped the stretch/squeeze thing that people always seem to advise for traps and I’m seeing how far I can go with a looser (but still very textbook) form.
You say “shoulder” day but you are doing barbell incline. Regular inclines? High inclines? Focusing on “upper chest” then following up with lateral work, etc?
1A) If it’s regular incline, why do you think relative to your other numbers, your pressing is generally low? You seem to have quite a mirin-worthingly developed chest regardless, so doesn’t really matter brah.
That’s a sexy lookin’ workout though.
[/quote]
Answers:
I am doing regular inclines. You’ve seen that my upper chest is lagging up a bit and I want to bring it up. Also, I can’t really do overhead pressing due to impingement issues so this is the next closest thing.
1A) I have a couple theories as to why my pressing sucks.
When I first started lifting I didn’t have much of a passion for bench. I focused on my squat and hang clean and those numbers moved up. My bench didn’t. However, I’ve been actively trying to improve my bench and it’s still only moved up marginally.
My strength off the chest in comparison to my actual bench is phenomenal. When I benched a whopping 270 lbs in a meet I had the strength to push 315. I just don’t seem to have the triceps to finish off a bench. I stall in the area where a geared powerlifter usually stalls which is very unusual for a raw guy. I think it’s related to my small, high, flat triceps. However, you have the same issues and your bench is a strong point.
I use very good form. I control my negatives and pause slightly on the chest. I might lose a little on numbers there. However, everyone in powerlifting meets does the same thing and they all bench more than me!
Cliffs:
I don’t really know. I know I have a great MMC with my chest and that helps. I am glad you like my chest though
You say “shoulder” day but you are doing barbell incline. Regular inclines? High inclines? Focusing on “upper chest” then following up with lateral work, etc?
[/quote]
Obvi won’t speak for Champ, but I can not get chest stimulation out of standard barbell inclines, no matter grip width, depth of pressing, etc. I’ve actually thought about putting BB Inclines as my primary shoulder exercise, haha.[/quote]
Lol, please feel free to call me Sid/Sydd(bugeishaAD’s nickname for me)/Zydd(my RL friends’ nickname for me). I sort of regret my username because it was very egotistical. Also, everyone seems to think I’m still 165 lbs! lol.
I’m opposite from you. I’ve started to get great stimulation from barbell inclines. It’s all very individual though, I guess.
Cambered Bar Tricep Extensions:
50 X 50
100 X 20
110 X 20
120 X 20
130 X 20
Skullcrushers:
80 X 4 X 6
Machine Dips:
135 X 2 X 10
150 X 2 X 10
DC Tricep Stretch: 35’s for 1:00
Cross Body Hammer Curls:
35’s X 15
40’s X 12
45’s X 12
50’s X 12
Dumbbell Preacher Curls:
35’s X 4 X 6
Low Cable Curls:
80 X 4 X 10
DC Bicep Stretch: 35’s for 1:00
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
120 X 4 X 12
My mommy wanted to Skype me today so that delayed my workout a tad. I got a great feel from machine dips but my wrists and left elbow were really killing me today and so I think it might be time to make a few exercise selection changes. I’m going to bring calf training back down to once a week because my Achilles tendons have been killing me. I think I’ll do four week long twice a week ‘blasts’ every six to eight weeks.
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 105 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 20 times
BW of 186.0 lbs. Woke up at 2 PM to the sound of a text from my biatch ex-girlfriend. I ignored it. lol. Sleeping until I wake up on my own is working because I’ve been feeling pretty good, but I’m missing a lot of my day!
Bench:
Bar X 8
135 X 6
165 X 5 @ 65%
190 X 3 @ 75%
215 X 8 @ 85%
Close-grip Bench:
170 X 10
175 X 3 X 5
Low Incline Dumbbell Flies:
40’s X 4 X 8
DC Chest Stretch: 45’s for 1:00
BONEZ217 Raises:
50 X 2 X 8
30 X 2 X 20
Band Pull-aparts:
Purple X 4 X 25
Cordova Extensions:
50 X 2 X 15
50 X 14
50 X 12
Overhead Cable Triceps Extensions:
80 X 10
90 X 10
100 X 10
110 X 10
I got zero sleep last night because my sleep cycle is so messed up. I think I’ll be back on track tonight. I still did decent on bench. I think I’ll switch close grips for incline close grips and BONEZ217 raises for machine raises. I’m dropping arm stretches because I don’t think they’re doing much for me. I may bring them back in the future when my arms are actually big enough that fascia is restricting their growth. lol
