Bench/ tris/shoulders/chest
Floor press worked up to
!70x1 PR was puased and took forever to lock out
JM press
75x9
85x8
90x7
Triceps extensions
15x10
15x10
15x10
15x10
15x10
15x10
15x5
Tate press with band
3 sets of 15
One arm tricep extension/ on bench with chains
3 sets of 20
face pulls/Upright rows
30x10
30x10
Laterals
15x10
15x10
Machine flys
30x20
30x20
30x20
Incline press
75x10
80x10
90x10
ehh
Biceps-Babyslayer style
Heavy curls
45x10
45x10
65x8
75x6
80x3-6 cant remember
Hammer curls
25x10
30x8
30x8
Hammer cable curls
20x10
30x10
30x10
30x10
30x8
Concentration curls
15x10
15x10
15x8
machine curls(constant tensions,short range of motion)
10xa shit load
10x20
10x20-30 ish
Going to carb up for squats tomorrow
Squats
Pause squats
135x1 7 second pause exploding to the top
145x1 7 second pause
165x1 5 second pause
185x1 3 second pause
Everything went pretty bad just did some light pump work after this.
Shoulders
Press
90x3
95x3
105x3
110x3 PPRRRRR
Laterals
15x10
25x10
25x10
25x10 drop set to 15x12
Face pulls
25x10
30x10
40x10
40x10
40x10
Upright rows
30x10
30x10
30x10
Face pulls
30x10
30x10
30x10
30x10
30x10
30x10
30x10
30 secs rest in between sets.
Seated laterals
Front/middle/rear
5xAMAP
This guy, has me on a low carb diet for 5 days a week, lots of leafy green veggies, chicken,beef,and shakes. The other 2 day (before squats and deads) i carb up like crazy. So far I’ve lost 10 pounds and maintain my strength and I’ve actually hit pr’s. At first it was hard, and i was craving shitty food like, candy, cake. After sticking with it for a couple of weeks, I don’t really crave shitty food anymore. The guy showed me a pic of a guy who has been doing this for a year, is doing a show soon and looking fucking shredded. He has a bunch of guys doing a show and there all looking sick.Lets see how i look in a few months.
[quote]thetrebel wrote:
This guy, has me on a low carb diet for 5 days a week, lots of leafy green veggies, chicken,beef,and shakes. The other 2 day (before squats and deads) i carb up like crazy. So far I’ve lost 10 pounds and maintain my strength and I’ve actually hit pr’s. At first it was hard, and i was craving shitty food like, candy, cake. After sticking with it for a couple of weeks, I don’t really crave shitty food anymore. The guy showed me a pic of a guy who has been doing this for a year, is doing a show soon and looking fucking shredded. He has a bunch of guys doing a show and there all looking sick.Lets see how i look in a few months. [/quote]
im confused by your post you wanna powerlift but train like bb and your eating a diet that a guys using on other guys who are competing in a upcoming BB show? you need to eat big, your not competing in a figure competion, as for your workouts, not a powerlifting routine. my advice is do a little more research and dont watch kai vids for strength secrets. my advice is start eating and doing alot more squats box squats chains and or bands nail your form first and foremost, you can research this shit its all over the net. dont take advice on powerlifting from 175lb guys or bb’s for the most part. more bench and more deads. After all these are the movements youll be competing in. your confused and thats ok just find a powerlifter who you like on youtube ryan kennely, scot mendelson, smelly, etc. and check there routines and dont jump around and for the love of god dont eat like a fucking chipmunk. also remember that these guys have been competing since you were a twinkle in your daddys eye shits not gonna come overnight your first meet is going to be intimidating and it will most likely suck but thats the shit you look back on for motivation. Hope i helped im out of advice.
[quote]roadwarrior83 wrote:
[quote]thetrebel wrote:
This guy, has me on a low carb diet for 5 days a week, lots of leafy green veggies, chicken,beef,and shakes. The other 2 day (before squats and deads) i carb up like crazy. So far I’ve lost 10 pounds and maintain my strength and I’ve actually hit pr’s. At first it was hard, and i was craving shitty food like, candy, cake. After sticking with it for a couple of weeks, I don’t really crave shitty food anymore. The guy showed me a pic of a guy who has been doing this for a year, is doing a show soon and looking fucking shredded. He has a bunch of guys doing a show and there all looking sick.Lets see how i look in a few months. [/quote]
im confused by your post you wanna powerlift but train like bb and your eating a diet that a guys using on other guys who are competing in a upcoming BB show? you need to eat big, your not competing in a figure competion, as for your workouts, not a powerlifting routine. my advice is do a little more research and dont watch kai vids for strength secrets. my advice is start eating and doing alot more squats box squats chains and or bands nail your form first and foremost, you can research this shit its all over the net. dont take advice on powerlifting from 175lb guys or bb’s for the most part. more bench and more deads. After all these are the movements youll be competing in. your confused and thats ok just find a powerlifter who you like on youtube ryan kennely, scot mendelson, smelly, etc. and check there routines and dont jump around and for the love of god dont eat like a fucking chipmunk. also remember that these guys have been competing since you were a twinkle in your daddys eye shits not gonna come overnight your first meet is going to be intimidating and it will most likely suck but thats the shit you look back on for motivation. Hope i helped im out of advice.[/quote]
Thanks, it helps to get a different perspective. The cut is pretty much done, going back to the regular diet.5 days of low carbs, is getting to me, i thought i could do it, but no.I understand the need to eat big, but i dont want to get fat, don’t get me wrong, I understand some fat, will be put on, I just want to keep my body fat in check.
As far as my routine i might switch to west side. Thanks again.
[quote]thetrebel wrote:
[quote]roadwarrior83 wrote:
[quote]thetrebel wrote:
This guy, has me on a low carb diet for 5 days a week, lots of leafy green veggies, chicken,beef,and shakes. The other 2 day (before squats and deads) i carb up like crazy. So far I’ve lost 10 pounds and maintain my strength and I’ve actually hit pr’s. At first it was hard, and i was craving shitty food like, candy, cake. After sticking with it for a couple of weeks, I don’t really crave shitty food anymore. The guy showed me a pic of a guy who has been doing this for a year, is doing a show soon and looking fucking shredded. He has a bunch of guys doing a show and there all looking sick.Lets see how i look in a few months. [/quote]
im confused by your post you wanna powerlift but train like bb and your eating a diet that a guys using on other guys who are competing in a upcoming BB show? you need to eat big, your not competing in a figure competion, as for your workouts, not a powerlifting routine. my advice is do a little more research and dont watch kai vids for strength secrets. my advice is start eating and doing alot more squats box squats chains and or bands nail your form first and foremost, you can research this shit its all over the net. dont take advice on powerlifting from 175lb guys or bb’s for the most part. more bench and more deads. After all these are the movements youll be competing in. your confused and thats ok just find a powerlifter who you like on youtube ryan kennely, scot mendelson, smelly, etc. and check there routines and dont jump around and for the love of god dont eat like a fucking chipmunk. also remember that these guys have been competing since you were a twinkle in your daddys eye shits not gonna come overnight your first meet is going to be intimidating and it will most likely suck but thats the shit you look back on for motivation. Hope i helped im out of advice.[/quote]
Thanks, it helps to get a different perspective. The cut is pretty much done, going back to the regular diet.5 days of low carbs, is getting to me, i thought i could do it, but no.I understand the need to eat big, but i dont want to get fat, don’t get me wrong, I understand some fat, will be put on, I just want to keep my body fat in check.
As far as my routine i might switch to west side. Thanks again.
[/quote]
no problem man its not an easy road anyone can get cut but putting up good numbers is totaly different good luck and im definatley following
Dynamic deadlift
135x1 fast
135x1 chains FAST
135x1 chains sumo FAST
185x1 chains FAST
185x1 chains sumo FAST
225x1 chains Started to slow down
225x1 chains sumo
225x1 chains against bands
225x1 chains against bands sumo
wide grip Lat pulldown
70x10
110x7
110x7
110x6
wide grip rows
110x10
110x10
110x9
rack chins
1xamap
not to much volume, had to write a paper the day before, after work so i was little slow.
Rep bench day
95x3
115x3
135x2 (wasn’t set up right)
145x3 (puased the first two reps)
jm press
95x9
95x8
105x6
trycep extension with ez bar
30x15
35x10
35x12
45x10
45x10
45x8
drop set 30x10 20x9
trycep extensions with rope
35x10
35x10
35x7
35x10
35x7
35x7
35x7
power rear dellts
25x12
25x10
power laterals
20x10
20x10
front delt raise
25x10
25x10
incline dumbbell press
30xamap
30xamap
30xamap
Good workout. Been eating like crazy so many carbs and protein,been taking some epic poops, lol. Still trying to find the “sweet spot”.
ME squat
hips where acting up so i did a lot of warm up/light reps
worked up to
205x1
225x1
245x1 PR Descent was fast, but i came up fast to.
got a little cocky
255x0 went down, heard something go “scrthhh” went 3/4 of the way up and somehow did a,goodmorning and flung off my back. Dont think i hurt anything, i think the “scrthh” might have been my shorts depth was atg. Anyways il kill it next time.
some front squats and GMs
Becuase i hate life…
Leg extensions
25x100
45x15
70x10
drop set back down to 25
Occlusion clusters
legs wrapped 5 secs of rest in between sets
45x20
45x15
45x20
45x8
45x8
unwrap legs
45xamap
flex quad’s hard
leg curls
10x30
20x30
25x10
30x10
drop set back down to 10
wrapped legs
5 clusters
10x?
10x?
10x?
10x?
10x?
I don’t remember any reps i was just focused on getting reps.
Gadum this was painfull.
unwrapped legs
10xamap
flex hams
bb on my back
calves
135x15
145x10
185x10
Ive noticed that whenever i work out, in a commercial gym, i can rep the whole stack but at home i can only do half of the weight wierd.
squats are feeling nice.
A lot chaos and pain for the hell of it.
Deads
worked up to
295x1 Conventional PR
345x1/4 lol got it off the floof but couldnt finish it.
345x1(reverse band) PR my best before this was 205x5
front squats
worked up to
115x1 chain someone stole my other one!!!
was fast and exploded to the top had more in me but i called it there
close grip bench(false grip)
95x3
115x3
135x5 PR all reps where puased
Nice start to this kind of training. Tomorrow i will probably hit back/bycpes/hammies.
Dont know if any of you are into, stand up, but this really good comedian, Ari Shaffir(amazing racist), talks about how, a famous comic told him you have to bomb a 100 (fail in front of crowd) times before your a legit comic. When i miss a lift, i examine what i can improve, and i know that im closer to my goal.
Hit some back with crazy volume, went to commercial gym which was interesting.
Lat pull down. Wide grip.
starting at 50 pounds x 10 reps
kept going up till i hit 200x3 reps
then strip set all the way down to 50x10
Rear delt flys
20x20
30x10
Straigt arm pulls downs
3 sets of 20-10 reps varying weight and then a drop set.
Some jackass was doing a circuit and as soon, as i stopped doing my first set he bumped me out of the way and did some extensions. My reactions was calm, and i said go ahead. However i wanted to say"YOU FUCKING PEICE OF SHIT JUST ASK ME WE CAN SHARE IN BTWEEN SETS YOU IGNORANT PIECE OF FLESH"
sigh.
dumbbell rows
50x10
60x10
70x20
dumbbell pull overs
20x80
machine rows
just went up the stack hitting 10 reps or so on each set.
Face pulls
20x10
40x10
50x20
60x10
drop set back down to 20.
Also forgot to mention i finally hit
a 115 MP press, next up 135.
squat rep day
worked up to
205x3 PR??
high bar squats
135xAMAP
followed by death
Dynamic bench on saturday
Close grip/ reg grip alternating
95x3
95x3
115x3
115x3
135x2 (didn’t set up right)
135x3
All paused and chest and exploding off.
jm press
95x9
105x8
115x6
triceps extensions
worked up to something heavy for 12 reps then a drop set.
mountain dog rear destroyer
30x20
15x20
power laterals
25x8 rpx5 rpx3
incline press
3 sets of 10 working up
Deads reps/ dc ish back training
135x10
225x5
275x3
wide rows
120x10
drop set back down 90
lat pull down
110x8 rpx5 rpx1
Widowmaker
rack pulls
275x9 ehh
ME from tuesday
Bench
worked up to
165x1 PR?
pin press
165x3
185x2 PR
185x2
extensions
50x12
50x12
50x12
meadows laterals
30x100 PR one of the hardest sets of my life.
3 sets of pull aparts
3 sets of incline
RE from thurs
Went to planet fitness gasp with my girl, wasn’t that bad
Leg press
170x10
210x10
250x13
270x12
leg extensions
50x60
60x10
70x12
back down to 50x10
leg curl
10x10
20x10
30x10
back down to 10x12 single leg
toe press
170x20
210x20
250x20
30x10
30x10
widowmaker
hacksquat
270x16 PR
she did the same but with less weight.
getting sick, well be back at it Monday.