He’s right guys; rack chins are for pussies. I mean, just look at this noob:
Haters really will hate.
Today was an awesome day…
Sumo DL/Front Squat/Quads (1) - Monday 5/30/11
Sumo DL
135x2x5
225x2x3
275x1
315x1
-All of the above were DOH-
355x1
375x2 PR
Beltless Front Squat
45x10
95x8
135x5
165x3
185x6 PR
205x3 PR
Leg Extensions
55x20
85x20
115x15
145x12
175x10
-Drop- 100x10 -Drop- 70x12
Leg Press (no lockout)
1ppsx15
2ppsx15
3ppsx12
4ppsx12 PR
5ppsx8 PR
-Drop- 3ppsx10 -Drop- 1ppsx50
Video of the session: - YouTube
NOTES: I dont know what PR to begin with. An overall awesome day. Volume on the leg extensions and leg press was nuts. Hit some very good PRs and I am extremely happy!
Woah, your legs must of been absolute jelly after that amount of volume!
Nice job on the DL bro. Although I’d try to take less time between reps in spite of the hex plates.
Awesome looking session right there. Looked like you were in pain in that last set of leg pressing
Well I had posted a reply to all of you, guess it didnt go through…stupid post!
Phlegms, thanks man! They definitely were!
X, yeah I know man. It felt shorter than it was…thing was, after the first rep, i got set then realized the bar was crooked so I had to reset which took up the time. Definitely going to take less time…whoever invented hex plates needs to die lol
AC, dude it was a great session. Yes my quads felt like they were gonna explode haha.
Chest 5/31/11
Decline Bench
45x10
95x8
135x8
165x3
185x8 PR
195x5 PR
205x3 PR
^^The 205 set I did cause I was feeling good, will normally have two working sets such as the 185 and 195.
DB Bench w/ No Lockout
35x12
45x10
55x10
65x8 PR
75x5 PR
HS Incline Bench w/ No Lockout
1ppsx10
1pps+10x6
1pps+15x8 PR
-Drop- 25ps+MBx15 -Drop- 10ps+DMBx6
^^MB = miniband DMB = doubled miniband
Pec Deck
50x20
90x20
120x12
135x8 PR
105x10
60x20
DB Flyes
20’sx5 PR
15’sx12
10’sx20
Incline DB Flyes
10’sx12
15’sx12 PR
10’sx2x25 PR
Videos: - YouTube
Heres the DB Flyes, how does the form look?
NOTES: One of the best chest days Ive ever had. Unreal feel and pump. Great day overall with good PRs all around!
[quote]xjusticex2013x wrote:
He’s right guys; rack chins are for pussies. I mean, just look at this noob:
[/quote]
haha, difference is that the guy in the video is actually doing them correctly unlike what his nuts.
Whats his nuts? Who? Where? When? Why? I prefer pistachio’s.
Lulz
Short term goals that I want to achieve by july 4th 2011 (or earlier) are:
315 squat
225 bench
405 deadlift
315 zercher squat
If i achieve these 1RM before july 4th, then by july 4th id like to be able to rep them for a few (depending on the time frame obviously)
Just to balance out the negativity: I like your enthusiasm and positive attitude. These are much more important in life than exercise selection or technique. Good luck with your goals!
[quote]grettiron wrote:
Just to balance out the negativity: I like your enthusiasm and positive attitude. These are much more important in life than exercise selection or technique. Good luck with your goals! [/quote]
Haha thanks, its cool man. Thanks alot!
Devil Rows/Pendlay Rows/Cable Rows (2) - 6/1/11
Devil Rows
135x10
185x10
225x6
255x8
275x7 Tie PR (better form)
Pendlay Rows
135x6
155x5
175x4
195x4
135x12 PR
Cable Rows
165x8 PR
HS Iso Rows
4pps 25psx7 PR
-Drop- 3ppsx6 -Drop- 2ppsx12 -Drop- 1ppsx40 PR
Videos: - YouTube
NOTES: Solid day. Focusing on form on the devil rows. Felt pretty good. Pendlay rows felt good also, stay around the 155-175 weight range. Cable rows Im going to drop the weight a little and hit some higher reps. Same goes for the HS rows. Good day overall though!
Pb, just keep on truckin. I’ve been following you for awhile and as some others have said you have made alot of progress. Must be the samson strength and never getting a haircut. 
Looks like there’s been some trollin goin on.
Good lifting pbclax. Also, good luck in going after the Independance Day goals. Should be fun.
Random question for you:
Does your gym have yoga/sit up matts?? The somewhat thin padded ones that get used a lot in the “fitness” classes and such? If so, you may be able to set them underneath the hex plates and eliminate some of that annoying roll on your deadstop movements. I once lifted in a gym with hex plates as the primary plates, and it was frakking infuriating.
Either way, keep kicking ass and smashing PRs.
Heracles, thanks brotha, means alot! I cant get a damn appointment to get the hair cut lol. Hahahaha samson strength…LOLZ
DOW, appreciate it! Yeah, I’m looking forward to going after them, they are very very close, I can taste it. Honestly the one I’m worried most about is the bench! The gym does have yoga mats, thanks for the tip I will definitely try it out next time cause these hex plates are especially annoying on the pendlays as you can see! Thanks brotha!
Ignore haters, acquire strength. Keep on trucking and smoke dem goalz!
Thanks phlegms, I plan do to all of the above!
Triceps - 6/2/11
I was looking around for a good shoulder warmup to do before upper body sessions and found one by the diesel crew. Did it before and after today’s workout and my shoulders felt awesome! This is the warmup:
Give it a shot if you havent!
Decline CGBP
45x15
95x10
135x8
155x3
175x8 PR
185x8 PR Yes, I am aware the spotter’s hands (specifically three fingers) are on the bar the whole time. He was not exerting force.
UH Tricep Pushdowns (pre-exhaust for RGBP)
60x30
70x25
80x18
RGBP
45x12
95x8
135x5
155x5 PR
165x5 PR
PJR Pullovers
30x10
45x8
55x3x6 PR
DB Floor Press
55x12 L/R PR
60x5 +1 forced PR
DB OH Extensions
20x30
25x25
30x25
35x20
25x18
Video: - YouTube
NOTES: Overall another great tricep day. Set some awesome PR’s I am very pleased with. A step closer to my goals each day!