You’re makin’ it rain up in here.
With PRs that is.
If you’re setting PRs and getting stronger, just let the haters hate. I normally just follow your progress in the BOI, and just randomly decided to drop in here to find the drama lol. Keep on workin’ bud
Zercher Squat/Squat/RDL/Hammies (3) - 6/4/11
Zercher Squat
285x3 PR
Squat
295x3 PR
RDL (beltless) (using 25’s for better stretch)
95x10
145x5
195x5
245x5 Beltless PR
Seated Hammy Curls
150x7 PR
45 deg back extension
BWx10
25x8
35x6
45x6 PR
25x5
BWx5
Some calfs work
Seated Hammy Curl Burnout
100x20, 85x20, 70x20
100x15, 85x15, 70x35 ouch
Video: - YouTube
NOTES: Really good day again! Zerchers felt great. Squats, I hate that damn rack, the pin setting below is too low for me, and the pin setting I have it on is slightly too high. Anyways, squats weren’t as clean as I wanted them to be. When I watched the video, I realized why I was getting pushed over a bit by the weight…I widened my hand position on the bar. Need to bring them back in and that will help me stay tight and upright more. Still very happy hitting the 295x3 and it will be much cleaner whenever I hit that weight again. RDL’s were great, pretty big PR considering my best belted RDL was 245x7. Felt really good with no belt and probably will stick to no belt on these. Everything else was great, the back extensions gave me an insane low back pump, especially after RDLs and that hammy curl burnout was painful! Sorry for the novel, hahaha.
[quote]Hintonshawn88 wrote:
[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.[/quote]
“Correctly” = subjective IMO.
Also, what you’ve typed previously seems in imply that the exercise, per se, is inherently inferior. The purpose of me posting the video was to convey that if a big dude like that is giving them the time of day, then there is obviously something to them.
Anywho, good stuff pb. You’re squatting seems to be coming along smoothly.
Your squat is progressing really strongly, definitely motivating me to bring mine up asap!
Thanks to you both! I am very happy with how my squatting is progressing as well. I’m planning on 315 very very soon!!
Shoulders/Biceps - Sunday 6/5/11
Push Press
45x12
75x10
95x8
115x5
135x3
145x4 PR
DB MP (dorian yates style)
30x10
40x8
50x6
60x4
Machine Laterals -SS- Partial Laterals
50, 55, 60, 65x15
-SS-
55x4x15
Rear Delt Machine
50x20
75x15
90x15 PR
DB Rear Delt
10x10
15x8
Seated DB Curls (L/R)
25x10
35x8
45x7
55x6 PR
Machine Preacher Curls
80x8
100x6 PR
Some other bicep stuff I forgot
Video: - YouTube
NOTES: Solid day. Really liked the DB MP with dorian yates style which is bringing the db’s together at the top which keeps constant tension on the delts and eliminates the triceps because there is no lockout. Felt awesome. Push press felt good. Wasnt really in the zone today, but ok day overall.
Nice pressing.
As far as development, those push presses are pretty solid.
If you’re trying to do a true olympic push press though, you need a lot more explosive motion.
Nice seated curl PR too! Keep killing it man!
[quote]Blaze_108 wrote:
Nice pressing.
As far as development, those push presses are pretty solid.
If you’re trying to do a true olympic push press though, you need a lot more explosive motion.
Nice seated curl PR too! Keep killing it man![/quote]
Thanks! Haha, I am not trying to do any kind of oly push press.
BB Row/DB Row/Rack Chins/Shrugs (4) - Monday 6/6/11
BB Row
245x8 PR
DB Row
110x14 PR
Rack Chins (slow negative, stretch at bottom)
BWx8, 5
Shrugs
385x12 PR
405x7 PR
225x30 strict
Video: - YouTube
Pretty good day. BB rows were cleaner and felt better. Awesome DB Row PR! Rack chins were good with a slow negative and stretch at the bottom. Shrugs were good, realized afterwards i set the pins too high…oh well. Not a bad day overall.
Chest - 6/8/11
Decline Bench
195x6 PR
205x5 PR
DB Bench w/ No Lockout
75sx7 PR
Incline Bench w/ No Lockout
145x5 PR
155x4 PR
Pec Deck
135x10 PR
Flat DB Flyes
20x12 PR
30x10 PR
Incline DB Flyes
20x10
25x10
30x10
35x6 PR
25x5
Video: - YouTube
Awesome day, tons of PRs. 'nuff said!
Woah, great chest day. Did you hit anything that wasn’t a PR in this session!?
Thanks phlegms…PRs errwhere!! Hahaha.
Soooo…today
Sumo DL/FS/Quads (1) - Thursday 6/9/11
Sumo DL
135x2x5
225x2x3
275x1
315x1
345x1
370x1
385x2 PR BOOM YESSSSSS!
FS
235x3 PR
Leg Extension
200x6 PR
-Drop to single leg extensions-
40x6 L/R
Leg Press (no lockout)
2pps DMBx20
3pps DMBx20 PR
Some seated calf work with 5 second negative and stretch at the bottom.
NOTES: Holy hell yes 385x2! Warmups were going slow but I got pumped, envisioned the lift and nailed it! I think the video looks like I hitched it slightly but I swear I didnt, haha. Good FS PR…leg extensions were feelin heavy. Great pump with the leg press, damn. I can tell my body needs a rest from the heavy DLing so next session will probably be beltless. Awesome day!
Took a little long between reps again, although shorter than last time. I hate having to take my hands off the bar to reset…ugh.
385x2 is a nice milestone to hit, getting scarily close to that 405…
[quote]phlegms wrote:
385x2 is a nice milestone to hit, getting scarily close to that 405… [/quote]
Yes sir! Thanks man, hoping it is soon!
I swear, if you hit 405 before me I will give up lifting iron. Instead I will proceed to purchase a set of pink and purple dumbbells that go from 0.5 lbs to 5 lbs.
[quote]AquaCruzer wrote:
I swear, if you hit 405 before me I will give up lifting iron. Instead I will proceed to purchase a set of pink and purple dumbbells that go from 0.5 lbs to 5 lbs.[/quote]
You better not stop lifting…although I will expect a purchase of the pink and purple dumbbells 
hex plates blow.
nice pr.