I’m dropping deadlift for a while to focus on squats. Thursdays will now be squat variation, back and bis.
3/17/11
Front Squat:
bar x 10,10
95x10
135x8
155x6
175x5
185x5
Leg ext
135x 15,12,11
Leg curl
45x 15,20,18
db row
100x 12,12,12
Wide grip lat pull
150x 12,12,11
T bar
135x 8,7,7
X body hammer curl
30x 15,14,12
Standing db curl
50’s x 7,7,6
3/18/11
DB flat bench:
30x12
40x10
60x10
80x8
90x8
100x 6,4
95x6
OH Press:
Bar x 10
95x8
135x 5,5,5,5
Floor Press:
185x 9,8,8,7
A1: Lateral Raise:3x10
A2: standing cable rear delt:3x10
Pull over skull crusher
70x 15,12,12
Ab roll out: from knees - 9,9,8
[quote]embo622 wrote:
I’m dropping deadlift for a while to focus on squats. [/quote]
I actually do this frequently. As long as I’m training my squat heavy and consistently, I can maintain my DL.
Great video, Greg!
3/21/11:
Squat:
bar x 10,10
95x10
135x8
185x6
225x 5,5,5,5,6
ghr: at lat pull station
7,7,6
leg curl:
45x12
55x 12,12
pendlay row:
225x5
185x 5,5,5,5,5
wide grip pull up:
BW x 8,6,8,5,9
seated calf
90x19
115x 12,11
ab roll out: from kneees
10,8,7
ab roll outs are torture, props to you guys that can do them from a push up position.
3/22/11:
Flat Bench:
bar x 10,10
95x10
135x8
185x6
225x 5,5,5,5,6
DB Incline:
85’s x 6,7,7,6 = + 5 lbs
shoulder shocker:
35/12 - 3x10
seated bent over rear delt
40’s x 10,10,10
uni cable lateral raise
30#(double pully) x 10,10,10
smith shrug - behind back:
275x 12,12,12
super setted with
hyper extensions:
holding 25lb x 15, 35lb x 15, 45lb x 14
Decided to weigh in tonight and get measured. I’m pretty happy with my results over the last 4 months. I’ve gained a total of 21 lbs and actually lost a little body fat. Progression has looked like this.
…11/15/10…12/14/11…1/26/11…3/22/11
Weight:…175…184…191…196.5 = clothed
Neck:…—…15 3/8’‘…15 1/2’‘…15 7/8’’
Arm:…—…15 1/4’‘…15 15/16’‘…16 1/4’’
Chest:…—…42’‘…42 7/8’‘…43 1/4’’
Waist:…—…35 7/8’‘…36 3/8’‘…36 1/2’’
Hip:…—…40 1/4’‘…40 1/4’‘…40 3/4’’
Thigh:…—…20’‘…20 7/8’‘…22 5/8’’
Calf:…—…14 1/4’’ 14 1/4’’ 14 5/8’’
Body Fat - 4 point pinch
Tri:…—…6 mm…7 mm…6.5 mm
Bi:…—…2 mm…2.5 mm…2 mm
SubScap…—…9.5 mm…10 mm…9.5 mm
IlCrest…—…4.5 mm…4.5 mm…3.5 mm
…Totals:…22 mm…24 mm…21.5 mm = prob somewhere around 12%
That’s incredible body comp change, really. 20 lbs in a few months, without gaining appreciable bodyfat is just nuts. Good training too, as always.
Wow! Those gains look like “newbie” gains.
Congratulations. Well deserved.
[quote]kpsnap wrote:
[quote]embo622 wrote:
I’m dropping deadlift for a while to focus on squats. [/quote]
I actually do this frequently. As long as I’m training my squat heavy and consistently, I can maintain my DL. [/quote]
I think that is because you are a tiny gifted freak. When I drop DL and focus on squat I have to catch back up again.
What’s happened to you?