(warmups)
bar X some, 95 X 3, 115 X 3, 135 X 3, 155 X 3
(working sets)
185 X 3
205 X 3
235 X 6 PR +5 lbs and +1 rep . . . . noice!
235 X 1
245 X 1
255 X 1
265 X 1 (paused rep PR)
255 X 1
225 X 3
Decline BB
185 X 3, 205 X 3, 215 X 3
225 X 3, 235 X 3, 245 X 3
255 X 3 PR
245 X 3
Flat DB
70 X 5
75 X 5
85 X 5
90 X 5
95 X 4
70 X 10 +5 bottom partial reps
Face Pulls
5 sets of 12
DB Shrugs
100 X 12
110 X 12
135 X 12 X 2
NOTES: Great session! I knew when the first rep on 235 flew up that I would kill a PR. Pressing endurance is getting better
[quote]pbclax1 wrote:
Nice ashy! Im on the PLP challenge day 9 as well! I started with 1 rep of each though. Keep up the good work in here buddy.[/quote]
Yeah that PLP Challenge helps me feel like less of a bum on rest days lol. I can’t stand not doing anything. Even is I get my walking to class on campus. Thanks, man
[quote]AquaCruzer wrote:
Whatever helps keep you going Bigger weights are bigger weights. Speaking of EFS belts, I’m still waiting to get mine broken in (enough ?) lol.[/quote]
Haha, yeah that thing took a while to break in. Once you get it though, you’re gonna love it
On your squat, your knees are shooting in the moment you start to go back up. Consciously think to keep pressing those knees out. If you dont already, to the good girl/bad girl machines before squatting, it will help get those hips stretched so you can go wide and stay wide.
@all: Thanks, guys! It was a good day for benching
[quote]DixiesFinest wrote:
On your squat, your knees are shooting in the moment you start to go back up. Consciously think to keep pressing those knees out. If you dont already, to the good girl/bad girl machines before squatting, it will help get those hips stretched so you can go wide and stay wide.[/quote]
Thanks for the advice, I appreciate it. What are the good girl/bad girl machines?
[quote]AquaCruzer wrote:
I believe the good girl/bad girl machines are the adductor and abductor machines, respectively. [/quote]
BOOM, HEADSHOT.
+100 internet points to first person to know where thats from.
AC is correct. Here is how I use em, good girl machine first (legs start wide, squeeze in)
light weight x 25
medium weight x 15
heavy weight x 5 (using my arms to help squeeze hard, then slow negative)
make sure your legs are as wide as possible at the start, its gonna hurt.
Bad girl machine (legs start in, spread out)
same rep scheme
[quote]AquaCruzer wrote:
I believe the good girl/bad girl machines are the adductor and abductor machines, respectively. [/quote]
BOOM, HEADSHOT.
+100 internet points to first person to know where thats from.
AC is correct. Here is how I use em, good girl machine first (legs start wide, squeeze in)
light weight x 25
medium weight x 15
heavy weight x 5 (using my arms to help squeeze hard, then slow negative)
make sure your legs are as wide as possible at the start, its gonna hurt.
Bad girl machine (legs start in, spread out)
same rep scheme
Do it.[/quote]
Come on, that vid is HILARIOUS! Haha
And thanks, I’l give those a go. I don’t think my gyms have them actually. But I’ve got a few stretches I’ve been doing found on Joe Defranco’s youtube that I’ll put up, it should have the same benefits you’re trying to make. I also to goblet/preacher squats, but I guess that’s only half the battle
Just to reiterate and stress the importance of what some people are already telling you: make sure your form and technique is sound before lifting heavier weights. I know you want to put up impressive numbers, but you are going to get hurt.
This being said, you have made a lot of good progress from when you first started especially in such a short time.
Chins
BW X 5
+20 X 4
+35 X 3
+50 X 3
+70 X 3
+90 X 3 PR FINALLY! it was pretty smooth, too
+70 X 6 (last was sloppy) PR?
V-Bar Pulldowns
135 X 8
165 X 8
180 X 8
202.5 X 6 Dropset: 135 X 7
Straight-Arm Pulldowns
4 sets, last one was a dropset
HS High Pulldowns
1 pps +25s X 8
2 pps X 12
2 pps +25s X 8
3 pps X 8 PR but a little sloppy, then dropset to:
2 pps X 12
Preacher Curls
4 sets
Some more various curls
4-5 sets
Pullups
BW X 21 over a few sets
I only uploaded this because of the guy doing something on the cable machine in the beginning lol
NOTES: Great session. Didn’t even try to psych myself up like usual. I’m working on being less of an asshole in the gym lol, it feels good. For a while I would try to go to every working set with the mindset like my life depended on it. That just drains the hell out of me, I’m still getting PRs now and feeling a lot better. Just go into machine-mode
[quote]cougar50 wrote:
Just to reiterate and stress the importance of what some people are already telling you: make sure your form and technique is sound before lifting heavier weights. I know you want to put up impressive numbers, but you are going to get hurt.
This being said, you have made a lot of good progress from when you first started especially in such a short time. [/quote]
Have you seen my videos lately, is it that bad? I’m not being a smartass lol, that is an honest question.
Very nice PRs man! I may just take a page from your log and have a back and…biceps day.
I’ve stopped trying to get all batshit crazy before sets, mainly due to doing 5/3/1 and trying to kill every all out set. I’ve also found it to be less draining and helpful. I’d rather be the guy that calmly steps up to the bar and pulls a massive DL like it’s nothing. That’s not to say that watching guys go berserk while doing the same thing isn’t cool.
Reverse-Band Deadlift
315 X 3
365 X 3
405 X 3
425 X 3
445 X 3
455 X 3
475 X 3
495 X 3 PR of some sort lol
Bulgarian Split Squats (reps per leg)
45s X 8
60s X 8
DB Stepups (reps per leg)
45s X 12
60s X 8
Reverse Hypers
BW X 15
+10 X 12
+20 X 10 X 3
Farmer’s Walks
110 each hand X 60 feet
160 each hand for 60 feet X 3 times
NOTES: Was pretty tired today, killed that set on deadlift out of nowhere. First 2-3 reps felt heavy, and then something just kicked in.
[quote]AquaCruzer wrote:
Woot! Yay for the interwebz pointz.
Very nice PRs man! I may just take a page from your log and have a back and…biceps day.
I’ve stopped trying to get all batshit crazy before sets, mainly due to doing 5/3/1 and trying to kill every all out set. I’ve also found it to be less draining and helpful. I’d rather be the guy that calmly steps up to the bar and pulls a massive DL like it’s nothing. That’s not to say that watching guys go berserk while doing the same thing isn’t cool.[/quote]
Yeah I’m feeling much better now that I’m more relaxed with my training. I still get pretty psyched up for the 5/3/1 sets, but not much other than that. My heart was RACING before my deadlift set today lol
Nice pulling! How are you liking reverse band DLs? I’ve tried reverse band squats, and didn’t really like them. Also, do you find that your DL sticking point is from the floor, at lockout, or somewhere in between?
[quote]AquaCruzer wrote:
Nice pulling! How are you liking reverse band DLs? I’ve tried reverse band squats, and didn’t really like them. Also, do you find that your DL sticking point is from the floor, at lockout, or somewhere in between?[/quote]
Thanks! Well today was my first time doing them lol, but I prefer them over rack pulls by a long shot. I honestly haven’t missed a deadlift rep in almost a year now (that I can think of) but if I ever have problem on a rep, it is at lockout. Since reverse bands help the starting position, and get harder at lockout, I’m sure they will help
[quote]AquaCruzer wrote:
Nice pulling! How are you liking reverse band DLs? I’ve tried reverse band squats, and didn’t really like them. Also, do you find that your DL sticking point is from the floor, at lockout, or somewhere in between?[/quote]
Thanks! Well today was my first time doing them lol, but I prefer them over rack pulls by a long shot. I honestly haven’t missed a deadlift rep in almost a year now (that I can think of) but if I ever have problem on a rep, it is at lockout. Since reverse bands help the starting position, and get harder at lockout, I’m sure they will help[/quote]
Cool. I’d imagine they’d be better than rack pulls since you can more easily mimic the whole DL motion.
[quote]AquaCruzer wrote:
Nice pulling! How are you liking reverse band DLs? I’ve tried reverse band squats, and didn’t really like them. Also, do you find that your DL sticking point is from the floor, at lockout, or somewhere in between?[/quote]
Thanks! Well today was my first time doing them lol, but I prefer them over rack pulls by a long shot. I honestly haven’t missed a deadlift rep in almost a year now (that I can think of) but if I ever have problem on a rep, it is at lockout. Since reverse bands help the starting position, and get harder at lockout, I’m sure they will help[/quote]
Cool. I’d imagine they’d be better than rack pulls since you can more easily mimic the whole DL motion.[/quote]
Exactly.
Although, I do like rack pulls with a bit higher reps as a back width exercise. If you really focus on squeezing your lats and keeping your lower back tight, it will tear the shit out of your back haha.
Although, I do like rack pulls with a bit higher reps as a back width exercise. If you really focus on squeezing your lats and keeping your lower back tight, it will tear the shit out of your back haha.[/quote]
I have no doubt that they are a good back exercise haha.
Another solid week man - awesome!
That new gym looks rad, it’s pretty cool that they yelled support when you were doing those squats - great atmosphere.
Incline DBs
50s X 5 (felt like my hands were empty, I KNEW it was gonna be a good day)
60s X 5
70s X 5
80s X 5
90s X 5
100s X 5 PR! BIG MILESTONE
75s X 6
80s X 5 X 2
CGBP
155 X 3, 175 X 3, 185 X 3
205 X 3, 215 X 3 slow, dead from incline DBs
205 X 3
Upright Dips
+30 X 6
+45 X 6
+55 X 6
+65 X 6
Rope Extensions
6 sets
Standing Laterals
5 sets
Standing Strong Band Crunches
5 sets of 15
NOTES: Great day. Kept rests shorter and finished in about 75 minutes. Broke a real good sweat
[quote]undecimber wrote:
What was that dude doing in that vid???
Another solid week man - awesome!
That new gym looks rad, it’s pretty cool that they yelled support when you were doing those squats - great atmosphere.
What I would give to go to an american college. [/quote]
Hell yeah man, you can’t beat that atmosphere. Thanks, bud
Bigger weights are bigger weights. Speaking of EFS belts, I’m still waiting to get mine broken in (enough ?) lol.[/quote]