Barbell Incline:
45 X 8
150 X 5 @ 75%
170 X 3 @ 85%
190 X 6 @ 95%
Smith Haney Shrugs:
175 X 4 X 12
Head-Supported Rear Delt Raises:
25’s X 4 X 15
Rear Delt Cable Raises:
30 X 4 X 12
Partial Lateral Raises:
40’s X 2 X 35
45’s X 2 X 35
1-Arm Lateral Raises:
30’s X 4 X 12
HS Shrugs:
1pps X 10
2pps X 10
3pps X 10
4pps X 10
5pps X 8
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
100 X 4 X 20
I felt pretty cold on inclines but still managed to grind out a sixth rep on my top set. I am progressing really well on this lift. I dropped weights a bit on the rear delt work so I could feel it better and it really worked. The partial laterals felt way better than last week so I’ll move the weight up. HS shrugs felt a bit weird. The contraction isn’t awful. The weight I’m moving on them really shows how different HS machines are from free weights.
[quote]gregron wrote:
A Couple of smart friggin mofo’s up in here.
Nice DLing my man.[/quote]
Thanks brah. Dropping the weight and getting some 5/3/1 progression going. I’ve been reading your log and I’m glad things are going well for you. Sometimes you have to take a step back from the internet and focus on real life! lol
Front Squat:
135 X 5
200 X 3 @ 70%
230 X 3 @ 80%
255 X 3 @ 90%
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
295 X 8
1-Leg Leg Press:
25+2pps X 2 X 12
3pps X 2 X 8
1-Leg Standing Leg Curls:
25 X 2 X 12
30 X 2 X 12
1-Leg Leg Extensions:
50 X 2 X 12
65 X 2 X 12
Hyperextensions:
Purple band X 20 DROP
BW X 10
Had to train on BCAAs because I have a lengthy homework assignment due later. Eating is going to be disordered because of that. Decent lifting day besides random glute pain. lol
Cambered Bar Tricep Extensions:
80 X 20
100 X 20
120 X 20
140 X 15
160 X 10
Close-grip Bench:
135 X 10
155 X 8
165 X 6
175 X 4
Machine Dips:
140 X 15
155 X 15
170 X 15
185 X 15
Dumbbell Hammer Curls:
30’s X 10
35’s X 10
40’s X 10
45’s X 10
50’s X 8
Dumbbell Preacher Curls:
35’s X 4 X 10
Barbell Curls w/ 3 second negative:
55 X 4 X 6
HS Seated Toe Presses:
3pps X 4 X 10
Hanging Leg Raises:
BW X 4 X 10
Machine Abs:
80 X 4 X 10
Hammer curls didn’t have as good of a feel as last week and it was very tough to squeeze by the time I got to barbell curls. Regardless of all that, it was still a great session.
[quote]parsley wrote:
285 on squat td @ 150# was pretty happy about that, just fyi[/quote]
Good stuff bro. Double bodyweight squat coming soon![/quote]
Thanks, gotta take off for a month this coming wednesday though, remember? Anyway, thats like a PR of 40-60lbs since midsummer!
I think box squats to parallel or slightly above have really helped, along with squatting 2x a week, once with box squats the other with the SSB[/quote]
Oh yeah, I remember that now. You nervous for it at all? Pretty cool that you have a SSB, sounds like you’ve been reading a lot from the 2-SCOOPS training bible.
[quote]165StateChamp wrote:
The weight I’m moving on them really shows how different HS machines are from free weights. [/quote]
If you can bench 500 on the hammer strength machine you can bench at least 700 with a barbell and you are the strongest man alive.[/quote]
The good Professor X has disappeared from the forums because he has decided to finally lay claim to his rightful title as ‘Strongest Man Alive’. He just needs to transfer his strength levels from the Hammer Strength machine to a barbell. Shouldn’t be too tough.
[quote]parsley wrote:
285 on squat td @ 150# was pretty happy about that, just fyi[/quote]
Good stuff bro. Double bodyweight squat coming soon![/quote]
Thanks, gotta take off for a month this coming wednesday though, remember? Anyway, thats like a PR of 40-60lbs since midsummer!
I think box squats to parallel or slightly above have really helped, along with squatting 2x a week, once with box squats the other with the SSB[/quote]
Oh yeah, I remember that now. You nervous for it at all? Pretty cool that you have a SSB, sounds like you’ve been reading a lot from the 2-SCOOPS training bible. [/quote]
2-scoops, for me at least, hit it right on the money. 1) SSB is awesome, and 2) Box squats are a good indicator of regular squats if done correctly. As in box squat increases regular squat increases. And Imma shoot you a pm as to not completely derail your training thread. I feel as if posting my own pr’s in YOUR thread is obnoxious enough
Dumbbell Bench:
45’s X 20
75’s X 8
85’s X 8
95’s X 2 X 6
Incline Close-grip Bench:
145 X 8
145 X 3 X 5
Incline Dumbbell Twist Presses:
30’s X 10
35’s X 10
45’s X 2 X 10
Machine Lateral Raises:
95 X 2 X 15
110 X 2 X 12
Band Pull-aparts:
Purple X 4 X 25
Overhead Cable Triceps Extensions:
90 X 10
100 X 10
110 X 10
120 X 10
130 X 10
Cordova Extensions:
50 X 4 X 12
I am sick as a dog so I decided to deload. I think it’s directly related to staying up til 7:30 AM Sunday morning partying. I feel fat, weak and run-down. I am going to eat clean but light and get through this week as well as I can. Hopefully I’ll be feeling better soon. I’m heading back to Omaha tomorrow so lifting is iffy.
[quote]parsley wrote:
285 on squat td @ 150# was pretty happy about that, just fyi[/quote]
Good stuff bro. Double bodyweight squat coming soon![/quote]
Thanks, gotta take off for a month this coming wednesday though, remember? Anyway, thats like a PR of 40-60lbs since midsummer!
I think box squats to parallel or slightly above have really helped, along with squatting 2x a week, once with box squats the other with the SSB[/quote]
Oh yeah, I remember that now. You nervous for it at all? Pretty cool that you have a SSB, sounds like you’ve been reading a lot from the 2-SCOOPS training bible. [/quote]
2-scoops, for me at least, hit it right on the money. 1) SSB is awesome, and 2) Box squats are a good indicator of regular squats if done correctly. As in box squat increases regular squat increases. And Imma shoot you a pm as to not completely derail your training thread. I feel as if posting my own pr’s in YOUR thread is obnoxious enough
[/quote]
Lol, it’s completely fine bro, just as long as you’re making progress. Maybe you should think about starting your own log though
Bench:
Bar X 8
135 X 6
165 X 5 @ 65%
190 X 5 @ 75%
215 X 8 @ 85%
Incline Close-grip Bench:
145 X 2 X 8
145 X 2 X 5
Low Incline Dumbbell Flies:
40’s X 4 X 10
DC Chest Stretch: 45’s for 1:00
Machine Lateral Raises:
95 X 2 X 15
110 X 2 X 12
Band Pull-aparts:
Purple X 4 X 25
Overhead Cable Triceps Extensions:
100 X 10
110 X 10
120 X 10
130 X 10
140 X 10
Cordova Extensions:
50 X 4 X 12
My biceps felt a bit funky on flat bench and incline close-grips are not progressing like I would hope. It was a good workout though. I had a lot of pent-up energy after last week where just I sat on my butt and ate shit. Abs are very, very close to gone now. lol. I’m hoping a combination of clean eating and calorie control will get me back to where I was within the next two weeks.
If it makes you feel better, I have NEVER been able to incline barbell any appreciable weight after flat benching. IDK what it is, I’m prob just a mangina. Do you like incline CG? regular incline or shallow?
Conventional Deadlift:
135 X 5
225 X 5
305 X 3 @ 70%
350 X 3 @ 80%
390 X 3 @ 90%
Smith Barbell Rows:
135 X 10
185 X 10
225 X 2 X 6
Meadows Rows:
65 X 4 X 8
Rack Chins:
10+BW X 2 X 8
10+BW X 2 X 6
Eagle Pulldowns:
155 X 2 X 10
170 X 2 X 10
Incline Dumbbell Curls:
25’s X 10
30’s X 10
35’s X 5 RP-> 2 RP-> 1
Reverse Cable Curls:
80 X 10
90 X 2 X 10
100 X 10
Deadlifts felt crappy and slow on the last set. It honestly felt weaker than it’s ever been. Low back felt very funky as well. I’ll get over it. Smith rows were good. I’m looking a bit less fat.
