Blaze, GET OUT OF MY ROG!
Phlegms, thanks bro! I will!
Chest - 7/19/11
Decline Bench
220x3
235x2 PR
DB Bench
100x3
90x3
HS Incline
1px10
1p+25x10
2px8 PR
2p+15x2
2px3
HS Flat Bench
1px10
1p+10x8
1p+25x4
Pec Deck
60x12
90x10
120x8
150x8 PR
165x5 PR
Incline DB Flyes
20x8/8
30x8/8
40x4
Chest Press Machine
50x20
60x20
50x20
60x20
50x30
NOTES: Shittiest day Ive had in a while and I cant pinpoint why. The weights didnt feel exceptionally heavy, I just dont know why. Felt like shit. This session sucked. That PR on decline was terrible and shouldnt count as a PR. Must redeem myself tomorrow with deadlifts!
Sumo DL/FS/Quads (1) - 7/20/11
Decided to go balls to the wall today. Had some ups and downs but the ups definitely outweighed the downs.
Sumo DL
135x3x3
225x2x3
275x2
325x1
375x1
415xmiss lockout
365x3 PR
FS
235x1
255xmiss
Conv. DL
135x5
225x5
275x2
315x1
345x1 PR
365x1 PR
Leg Extensions
200x8/8/8 PR
Machine Leg Press
160,250,400,500(stack)x10
BW= 190.5 PWO
NOTES: Like I said, today had its ups and downs. This coming time off is definitely going to do me good. Right now just cant lock out 415, but itll go up soon! On the 365 set, that was actually my second time doing that, the first time I did it on the first rep my shoe slipped and i lost balance so I had to stop and reset. Dont really mind that I hitched the last one, whatever. Who says sumo guys cant pull conventional, pretty happy with the 365 conventional pull after all that beforehand! Overall a great day, absolutely killed it!
Start doin Sumo RDLs. Cant hurt.
Will do dixie. Use the same stance as my Sumo DL right?
Nice lifting, its crazy that you did conv and sumo in the same workout, I am intrigued.
[quote]elmore18 wrote:
Nice lifting, its crazy that you did conv and sumo in the same workout, I am intrigued.[/quote]
Haha it was fun for sure. Thanks man!
You had that miss on the front squat for sure, just looked like it rolled a bit far forward.
[quote]phlegms wrote:
You had that miss on the front squat for sure, just looked like it rolled a bit far forward. [/quote]
Yeah man! Oh well things happen!
On the front squat, don’t take so damn long setting up. You’re wasting energy. Just doing the damn thing helped mine tremendously.
Oh, and have you considered being a hair model?
LOL mmatt - T-Nation ball buster.
Yes, same stance. Work on slower down, then exploding through lockout.
nice DLing clax. ill let DF give out the advice on as far as thats concerned. You were right there on that FS. I’ll x2 what matt said… Dont wait so long while holding the weight. Thats just draining you man. Looked like you were maybe psyching yourself up? Do that before you unrack. You’ll get it next time.
what shampoo do you use? you hair is so silky smooth and flowy
Mmatt - yeah i have a bad habit of doing that with everything. And dammit no i havent, im probably going to cut it soon 
DF - ok cool man thanks!
Gregron - Thanks, it was ok. Yeah, its a bad habit ive developed. Instead of getting pumped and just getting under the weight and burying it, I get under it and think too fucking much. I dont use shampoo, i use body wash as shampoo, lolwut?!
Shoulders/Biceps - 7/21/11
Did some flat benching first.
Bench
225x1
205x2
135x12 paused
MP
125x7 PR
Seated DB L-Laterals -SS- Standing DB Laterals
10x12 -SS- 10x12
20x10 -SS- 20x10
25x8 -SS- 25x4
Rear Delt Machine
90x12
105x10
120x8
SQUEEEZEEE
Some other random shoulder stuff for the pumpz
Incline supinated DB Curls
20x10
25x10
30x5
DB Curls
20x8
25x7
20x8
SQUEEEZE
Chins
52 total reps in 8 sets; 36lb assist; various grips
Tricep pushdowns
135x10
150x8
165x6
105x10
75x8
NOTES: Focused on the contraction alot today. MP felt pretty solid especially after benching. That is a whole different animal. Pretty happy with chins, now I need to work on more reps per set and less weight assist. Pretty good day overall, everything felt good.
Tips for your front squat and DL’s, brah…take in MORE air. It looks like you’re just sucking in a quick breath, pushing out your gut, and going for it (on all the lifts). Take a bigger breath into your belly, the air you’re holding in your cheeks does nothing but hold your Rapunzel-esque hair out of your eyes.
And with your conventional DL, you’re getting down to the bar too slow, and don’t seem ready to pull when you do. Faster down, setup a half second longer, then rip it. On the sumo, try arching your whole back a bit more. I think you could get your upper back a little more upright before tugging the bar.
Other than that, looking strong 
LWI, hippie
[quote]inkaddict wrote:
Tips for your front squat and DL’s, brah…take in MORE air. It looks like you’re just sucking in a quick breath, pushing out your gut, and going for it (on all the lifts). Take a bigger breath into your belly, the air you’re holding in your cheeks does nothing but hold your Rapunzel-esque hair out of your eyes.
And with your conventional DL, you’re getting down to the bar too slow, and don’t seem ready to pull when you do. Faster down, setup a half second longer, then rip it. On the sumo, try arching your whole back a bit more. I think you could get your upper back a little more upright before tugging the bar.
Other than that, looking strong
LWI, hippie[/quote]
Thanks man, appreciate the write up!
I really need to work on alot of things:
- Big breath/pushing out gut hard
- Getting pumped and just doing the damn thing and not dicking around once set up
- Arching hard/keeping back tight/trying to push tailbone to the ceiling
FYI, might not be a hippie much longer…
Last day before vacation…absolutely KILLED IT
Squat/Leg Press/RDL/Etc - 7/22/11
Squat
275x7 PR
Leg Press
1,2,3ppsx12
4,5ppsx8
6ppsx6
7ppsx7 PR
-Drop-
5ppsx25 PR
RDLs
295x5 PR
315x3 PR
DB Bench (just did it for feel, need to work on really controlling the DB’s, strength is there but once i lose the DBs out of my groove its over)
100x3
HS Iso Row
1,2,3ppsx12
4ppsx10
5ppsx8 PR
DE Sumo DL (60 sec rest between sets)
225x10x2
Seated Calf Raise
1,2,3,4platesx12 PR
2platesx12 (3 sec negative; big squeeze)
1platex15 (3 sec negative; big squeeze)
Seated Hammy Curl
70x12
100x12
130x10
160x8
190x6 PR
145x6
100x12
NOTES: Absolutely killed it. Really pumped about the squat PR, even had more in the tank but still getting used to low bar squatting, the bar digs into my right side of my back…leg press PR was awesome! RDL’s really felt good, belted up and went heavy. Great stuff all around! Now for some time off to reenergize!!
[quote]pbclax1 wrote:
FYI, might not be a hippie much longer… :O[/quote]
Don’t tease me, bro
[quote]inkaddict wrote:
[quote]pbclax1 wrote:
FYI, might not be a hippie much longer… :O[/quote]
Don’t tease me, bro[/quote]
Don’t think im teasin you, bro
Nice squatting, rest up brah!