[quote]AquaCruzer wrote:
[quote]pbclax1 wrote:
[quote]AquaCruzer wrote:
[quote]pbclax1 wrote:
[quote]AquaCruzer wrote:
fml your quads are big.[/quote]
LOL but you STILL got me on numbers…so fml! <3[/quote]
Meh, I’d like to walk down the street and not be made fun of for having ostrich legs.
[/quote]
Meh, I’d like to squat 315 and think of it as warmup weight. Srsly[/quote]
Same here.[/quote]
+1. I’d like to squat 315 at all, for that matter…
Kick ass on a sump DL PR man, nice job!
[quote]AquaCruzer wrote:
fml. Your DL kicks my DLs ass.
Serially, awesome job. What was your previous best?[/quote]
Hahaha. Thanks man! Previous best was 355x2!
[quote]phelgms wrote:
Thats an impressive DL man, given me a serious sense of urgency to get my numbers higher ha![/quote]
Thanks dude. I’ll feel like its somewhat impressive when its 405 lol. Just work hard and train smart, things will fall into place!
[quote]inkaddict wrote:
+1 I’d like to squat 315 at all, for that matter…
Kick ass on a sump DL PR man, nice job![/quote]
Id like to squat 315 at all also! Lol.
Thanks man and thanks for dropping in!
Sumo DL/Front Squat/Quads - Tuesday 5/10/11
Sumo DL
135x2x5
225x5(amazing what chalk can do…pulled this DOH no problem, used to have trouble pulling 3 DOH)
295x1
335x1
365x2 PR!
Front Squat
45x10
95x8
135x5
165x2
195x1
225x3 PR
Leg Extensions
Worked up to 190x9 PR
Seated Calf Raises
Worked up to 4platesx7or8 PR
Leg Press Widowmaker
Minibands+1ppsx20
Minibands+2ppsx20
Video of the session: - YouTube
NOTES: Hell yeah! 365x2 Sumo DL. Awesome PR! 225x3 is a big PR for front squats also. Whole session felt great! Awesome!!!
Funny story from today. After the second rep on the Sumo DL, I was kind of off balance, but was so pumped up that I got it I forgot where I was and just dropped the weight, LOL. Gym management came over to me and told me I am not allowed to drop weights and need to be quieter. I just apologized and went about my business, haha.
Awesome front squatting, seemed like a great session all round.
[quote]phlegms wrote:
Awesome front squatting, seemed like a great session all round. [/quote]
Thanks phlegms, it was!
Chest - Wednesday 5/11/11
Bench
45x20
95x12
135x8
155x3
175x3
195x2x3 PR
Decline Bench
45x10
95x8
135x5
185x2x3 PR
205x2 PR
Machine Press Stretch
45psx10 10
45 10psx10 10
45 10psx8 8
45psx8 8
Incline DB Press
45x8
60x5
75x3
85x2 -felt heavier than it shouldve so dropped weight down-
55x10
Dips
BWx10-8-7-8-8-9=50 reps total
Video of the session: - YouTube
NOTES: Today was an ok chest day. Good PR on bench. Decline felt ok, tough to unrack. Ill decide if Im going to keep it or not…DBs felt heavy today so just did a set of 10 with 55s. Finished with 50 reps on dips and pec deck exhaust. Going to keep the dips at the end and work towards 50 reps in 5 sets which shouldnt take me long to get to, then Ill decide where to go from there. Felt good!
Devil Rows/Pendlay Rows/Cable Rows (2) - 5/12/11
Devil Rows
135x8
185x6
245x6
295x6 PR
275x7 PR
Pendlay Rows
135x5
165x5
195x6 PR
Cable Rows
Worked up to: 150x9 PR & 165x5 PR
HS Iso Rows
Worked up to: 4ppsx8 PR
Video of the session: - YouTube
NOTES: Today felt heavy but managed to hit some solid PRs still. Didnt like my form on the 295 devil rows…will fix that next session!
[quote]pbclax1 wrote:
Sumo DL/Front Squat/Quads - Tuesday 5/10/11
Sumo DL
135x2x5
225x5(amazing what chalk can do…pulled this DOH no problem, used to have trouble pulling 3 DOH)
295x1
335x1
365x2 PR!
Front Squat
45x10
95x8
135x5
165x2
195x1
225x3 PR
Leg Extensions
Worked up to 190x9 PR
Seated Calf Raises
Worked up to 4platesx7or8 PR
Leg Press Widowmaker
Minibands+1ppsx20
Minibands+2ppsx20
Video of the session: - YouTube
NOTES: Hell yeah! 365x2 Sumo DL. Awesome PR! 225x3 is a big PR for front squats also. Whole session felt great! Awesome!!!
Funny story from today. After the second rep on the Sumo DL, I was kind of off balance, but was so pumped up that I got it I forgot where I was and just dropped the weight, LOL. Gym management came over to me and told me I am not allowed to drop weights and need to be quieter. I just apologized and went about my business, haha.[/quote]
Gotta love deadlifting with plates that are shaped liked stop signs. It’s a real bitch.
Haha yeah, screw hex plates man!!
Nice rowing! I definitely need to work some Barbell rows into my workouts, just I usually tend to prefer a regular single arm dumbbell row, really allows me to get a good stretch and pause at the top.
Thanks phlegms! It was heavier than I’d like to admit today and I can’t wait to hit that 295 with much cleaner form next time. I really like both bb and db rows and feel they both have their benefits!
Shoulders/Arms - Saturday 5/14/11
Seated BB Press
Worked up to 155x3
135x4
115x8 PR
Machine Laterals -SS- Partial Laterals
65x15 PR
60x15,15,15
-SS-
35sx4x15
Hang and Swing Rear Delt Destroyer (no rest between sets)
40sx60 partials
20sx30 partials
10sx10 full
Machine Shoulder Press
Burnout…ouch
CGBP (paused; no lockout)
Worked up to 155x5 Tie PR
135x5
Incline Skullcrushers
65x15 PR
65x8 60x7
55x15
EZ Bar Curls (3 sec negative)
55x8
65x8 PR
Seated DB Curls
Worked up to 50sx6 L/R PR
Crappy video lol: - YouTube
NOTES: Very intense shoulders/arm day! Could barely shake my protein and lift my arms to drink it after. I felt strong enough to hit 155 for 5 on seated bb press but I kept hitting the rack. The lateral superset was brutal as was the hang swing destroyer…ouch! Got an insane pump from the arm stuff, pretty big seated db curl PR! I like splitting shoulders and arms in the same session, instead of having them intertwined throughout the session. Brutal day!
Lol at my face ^^^
Intense looking session! I love those arm workouts where you struggle to shake the protein afterwards. I can barely control my bike after a solid tricep day when I cycle home from the gym. Its pretty hilarious looking 
God help me if I had to ride my bike home today…lol. I had enough trouble turning the steering wheel on the way home hahaha.
Zercher Squats/Squats/RDLs/Hammies (3) - 5/15/11
Zercher Squat
45x10
95x8
135x5
195x3
235x1
265x3 PR
Squat
45x10
135x5
185x3
235x1
265x1
285x3 PR!
RDLs
Worked up to: 245x6 PR
Lying Leg Curl
Worked up to: 125x6 PR
Drop: 100x5 paused PR
Smith Machine Standing Calf Raises
Worked up to: 4ppsx8 PR
Drop: 2ppsx10 paused PR
Video of the session: - YouTube
NOTES: Awesome squats and hammies day! PRs all felt great! Definitely had more with zerchers but I kept it conservative so I could squat heavy and it paid off! Getting really close to my 315 squat goal!!! Great day!
Way to kill it man! The zerchers looked like cake. I tried some zerchers w/ 135 and it hurt. A lot.
Back squats looking super deep, looking strong dude!
AC, thanks man! Yeah, I guess zerchers take a little getting used to although I’m so focused on moving the weight that I dont even feel it in my arms.
Phlegms, haha thanks man! I guess they were pretty deep. I always make sure to hit atleast parallel and end up going below parallel, which I have no objection to and am going to keep doing!
[quote]pbclax1 wrote:
AC, thanks man! Yeah, I guess zerchers take a little getting used to although I’m so focused on moving the weight that I dont even feel it in my arms.
Phlegms, haha thanks man! I guess they were pretty deep. I always make sure to hit atleast parallel and end up going below parallel, which I have no objection to and am going to keep doing![/quote]
For the Zerchers you should try deadlifting the bar onto your knees and then lowering down and hooking it with your arms from that position rather than from a rack. Just a little tweak that makes it a lot harder. At that point it becomes like a goblet squat-front squat hybrid and will destroy you