10/19/11
Strict BB Row
225x12 PR
DB Row
170x6 PR
Power Shrug
455x5
475x5
500x8 PR
515x5 PR
DE Sumo DL
225x10x2, all double overhand
HS Iso Row
4/5ppsx10
6ppsx8
NOTES: Awesome back day. Good PRs, felt great to have 500 in my hands!
I aint know nobody that can cornrow! I def aint payin for it lolol. We will haveta see what happenz boyz!
Damn those are some strong shrugs TRAPS TO DA EARZ
[quote]elmore18 wrote:
Damn those are some strong shrugs TRAPS TO DA EARZ[/quote]
Just getting used to having 500 in my hands for when I pull it! 
.
L-O-L
Good job on the shrugs
Good job on the shrug pr, 500 definitely looked like lightweight in your hands!
Good PRs ! I’m super intrigued to see what sort of total you hit come meet day since your gym total is similar to mine - although my deadlift figure is the 2rm I hit today 
[quote]pbclax1 wrote:
[quote]elmore18 wrote:
Damn those are some strong shrugs TRAPS TO DA EARZ[/quote]
Just getting used to having 500 in my hands for when I pull it! :D[/quote]
Ain’t going to matter when you can’t break it off the floor, Seniorita Sumo
Nice shrugs dude. Have you tried using a lighter weight and actually raising your shoulders another 6" on each rep?
Mmatt - thanks man
Phlegms - thanks dude
Jake - yeah me too man, as long as i hit my goal ill be a happy camper
Ink - go to hell…heavy shrugs ftw
10/21/11
RGBP
185x7
195x5
205x3
135x22
-All PR’s
Rope Pushdowns
15/15/10/10/8/12
Dips
BWx5x10
Band Pushdowns
Sets of 20 scattered throughout the session, 6 sets total
NOTES: RGBP felt awesome today, hit some great PRs on it! Good stuff, really pumped to deadlift tomorrow!
sexi RGBPin sir
I say you have 3 options:
-
Mowhawk… thick and short one (thats what she said lol)
-
Corn Rows.
-
Euro Trash Fashion Mullet… Baaaaaaaaller! I did a mullet for a while. It was sick!
that is all.
Last heavy day before the meet, cruising from here.
10/22/11
Sumo DL
365x1 Beltless, hook grip
405x1
440x1 PR w00tz, this was my end of the year goal for DL’s!
FS
265x3 PR
Leg press
1->4ppsx10
5ppsx8
6ppsx6
7ppsx2 -cut it after 2 reps, didnt like how it was feeling so I played it safe-
Deficit SLD
-all hook grip-
255x5
275x3
295x3 PR
NOTES: Now were 8 days out from the meet, time to eat, cruise into the meet and SFW! Awesome motivation to hit this PR today, feel like I have some good momentum behind me going into the meet! Cant wait to use a DL bar and overall just to see some really strong guys tear it up!
Very sweet PRs… your front squats getting nice! rest/active rest like hell now so you can smash it even more!
Crazy awesome Deadlift, what lifts are you shooting for at the meet?
Very jelly of the front squat, desperately trying to catch you on that one!
Thanks guys!
10/24/11
Squat
185x3x3
GHR
3x5
Lying Leg Curl
3x10
Foam roll and stretch before and after session.
dude good job on the deadlift pr! i’m with ink on the shrugs tho haha you should use 315 and rep the shit out of it with full ROM and you would have traps for days! take it easy this week and good luck at the meet on saturday, will u have someone take video of ur lifts there?
Yeah someone will take videos of the lifts. Thanks man. Ya like I told ink, I vary what I do with the shrugs. I believe that heavy weight with looser (but safe) form has multiple benefits for training.
10/26/11
Bench
-long pause-
135x3x3
165x1
165x2
Rope Pushdowns
5x10
Band Pushdowns
20/20/20
NOTES: DL/lats tomorrow then off friday, off saturday and drive down to orlando to weigh in. MEET SUNDAY!!! Feelin good, cant wait to get back under some heavy weight!