but you better fucken belive il find a way to keep those lifts goin up reverse hypers or something
Turns out I just bruised a bone in my knee It feels alot better but i dont know when il be able to start lifting until then
seated good mornings shrugs and lots of abb work
here is a deadlift program I found I like it because It covers all aspects of my deadlift
current max 450+ 495 projected max
W1 370 x 2
Stiff leg deadlift 3 x 8
Bent over rows 3 x 8
Underhand Grip lat pulldown 3 x 8
Arched back good mornings 3 x 8
(60%)8 sets x 3 reps (90 sec rest b/w sets)
W2 395 x 2
Stiff leg deadlift 3 x 8
Bent over rows 3 x 8
Underhand Grip lat pulldown 3 x 8
Arched back good mornings 3 x 8
[65%)8 sets x 3 reps (90 sec rest b/w sets)
W3 421 x 2
Stiff leg deadlift 3 x 8
Bent over rows 3 x 8
Underhand Grip lat pulldown 3 x 8
Arched back good mornings 3 x 8
(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
W4 445 x 2
Stiff leg deadlift 3 x 8
Bent over rows 3 x 8
Underhand Grip lat pulldown 3 x 8
Arched back good mornings 3 x 8
(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
W5 395 x 3x3
Power shrugs 300 x 3 x 5
Stiff leg deadlifts 3 x 5
Bent over rows 3 x 5
Underhand grip lat pull down 3 x 5
Arched back goodmornings 3 x 5
(65%)3 sets x 3 reps (120 sec rest b/w sets)
W6 420 x 2
Power shrugs 320 x 3 x 5
Stiff leg deadlifts 3 x 5
Bent over rows 3 x 5
Underhand grip lat pull down 3 x 5
Arched back goodmornings 3 x 5
(70%)3 sets x 3 reps (120 sec rest b/w sets)
W7 445 x 2
Power shrugs 350 x 2x 5
Stiff leg deadlifts 2x 5
Bent over rows 2 x 5
Underhand grip lat pull down 2 x 5
Arched back goodmornings 2 x 5
(75%)3 sets x 3 reps (120 sec rest b/w sets)
W8 470 x 2
Power shrugs 350 x 2x 5
Stiff leg deadlifts 2x 5
Bent over rows 2 x 5
Underhand grip lat pull down 2 x 5
Arched back goodmornings 2 x 5
(70%)3 sets x 3 reps (120 sec rest b/w sets)
W9 482 x 1
Power shrugs 371 x 2x 5
Stiff leg deadlifts 2x 5
Bent over rows 2 x 5
Underhand grip lat pull down 2 x 5
Arched back goodmornings 2 x 5
(70%)2 sets x 3 reps (Rest as needed)
W10 495 x 1
copy and paste looks crapy but oh well
the max effort stuff is done on monday speed work is done on thursday so Il just see how I react to speed work and if its all good then Il do speed work for my bench to
bench
pause benching
135 x 3
185 x 1
205 x 1
225 x 1
235 x 0 arg
1 board with a band not sure how much presure the band adds but what ever
185 x 7
185 x 9
185 x 6
back workout with a fucked up knee
took it easy today
reverse hyper machine sort of like a stiff leg deadlift/romanian deadlift/goodmorning
5 x ?
5 x ?
5 x ?
max weight x 5
max weight plus 20 pounds x 50
cable rows
110 x 10
220 x 10
230 x 7
160 x 15
power shrugs
135 x 5
225 x 5
315 x 5
315 x 5
355 x 5
225 x 15
abb crunches machine
1 x 5
1 x 5 more weight
1 x 5 more weight
1 x 30 less weight
I love shrugs 
abbs!
side bends
40 x 5
100 x 10
110 x 10
110 x 10 only on my left side weak knee
60 x 25
side twist machine
few setts its a piece of shit!
decline situps
10
20 lbs added 7
10 normal
crunch machine
1 x 5
1 x 5
1 x 5
1 x 5 with all the weight not as much ROM
les weight
1 x 30 full ROM
the only thing you have bigger then your lifts is your ego…having said that i like your style.
and the only thing bigger than my ego is my bf percent
any way back day
power shrugs
135 x 5
225 x 5
315 x 5
405 x 3 not enough ROM
315 x 7
225 x 20
cable rows
90 x 10
110 x 5
230 x 9
190 x 10
160 x 11
seated good mornings wide stance went down pretty low cant explain it
135 x 3
225 x 3
225 x 3
275 x 3
315 x 3
345 x 3
375 x 3
405 x 3
425 x 1 rested the bar on the power rack pins at the bottom
445 x 1 rested the bar on the power rack pins at the bottom
465 x 1 rested the bar on the power rack pins at the bottom
[quote]n3wb wrote:
and the only thing bigger than my ego is my bf percent
your profile says 15-20. 15 isnt that high youll still see muscle seperation. 20 however you probabley would just look like a chubby kid. either way your making some pro strength gains.
any way
bench day
135 x 3
135 x 3
2 board
205 x 1
225 x 1
255 x 1
205 x 10
bottom half of the bench
135 x 25
135 x 10 pauseing
135 x 15
I think a 300 lb 3 board max would kick ass… maybe thats a new goal?
300 lb 3 board pres new goal!!!
triceps
scull crushers shoulder width grip elbows moved to help out a bit but what ever
bar x 10
bar x 5
bar x 5
95 x 13
95 x 7
95 x 5
close grip bench pause 2 inches off chest
115 x 15
115 x 9
115 x 6
PR 95 x 13
grip
45lb plate statick holds there is about a half inch ledge on either side
R = right L = left
R-50
L30
R-30
L-20 plate pickupos until 30
R-30
L-15 plate pickups until 30
plate handle holds a little over a inch thick bar
R-2 minutes
L 2 minutes
R-1 minute
L-1 minute
From now on grip work 7 days a week
Cant be a beast with the grip of a 7 year old girl
todays grip work
made a fist and squeesed my first with my other hand as hard as i could
5 x 10 seconds
took a inch-inch and a half inch book and squeezed it as hard as i could
5 x 10 seconds
took a glass 3 inches thick pinch grip
4 x 20-30 seconds
normal grip on the glass
4 x 20
still at grip work
fergot to post a back workout
cable deadlifts
with 350 0n the pulley its a at home pulley so there isnt a bunch of pulleys to lighten the weight
3 x 5 then it broke 
cheat yates rows
135 x 5
205 x 5
225 x 3 fucking hard
185 x 11
135 x 20
got a good back pick on my cell phone got alot more muscle on there
bench
3 board
135 x 3
205 x 1
225 x 1
275 x 0 pushed it and just held it I aparently have 2 sticking points
255 x 3 missed 4
225 x 7
225 x 6
close grip
185 x 3
155 x 5
135 x 5
95 x 18
95 x 15
95 x 10
scull crushers
bar 3 x 20
Im verry verry close to a 275 3 board press my brother when he could bench 250 he could do a 300 pound rack lockout from about 5 inches off his chest so im thinkin 300lb 3 board = 250 bench or close to it
havent curled in a while so
str8 bar curls for every rep 1 second rest
rest
55 x 1 1
55 x 2 2
55 x 3 3
55 x 4 4
55 x 5 5
55 x 6 6
55 x 7 7
55 x 8 8
55 x 9 9
55 x 12 12
55 x 11
55 x 10
ehh it was a OK workout
just had to workout tonight feelin better than usual
good mornings slight bend in knees
135 x 3
135 x 3
205 x 3
225 x 3
245 x 3
255 x 1
275 x 1
295 x 1
305 x o wtf lost form or something I know I got this went a little to low didnt keep tight
dumbell shoulder press
70’s x 9 triceps slightly sore so is my chest
then I swam for a bit
chest
flat bench
135 x 3
185 x 1
225 x 1
240 x 0
incline
135 x 10
135 x 10
155 x 5
165 x 5
decline
125 x 15
195 x 4
175 x 5
45 lb dumbells x 15
flat bench dumbells
50s x 5
60s x 5
70s x 5
wier dumbell flys
35s x 15
tricep pushdowns
100 x 20
130 x 20
130 x 15
close grip bench
115 x 9
225 was easy I need more tricep work
2 board next time and the time after that a 3 board
knee feels good so leg/back day
paralel squats not below
bar x 10
135 x 5
225 x 20
deadlifts raw no belt or straps after doing grip work all week so weak hands
135 x 3
225 x 3
315 x 1
405 x 1 didnt hold it for more than a second at the top
did shoulders last night
dumbell shoulderpress seated slight incline
20 x 10
40 x 5
60 x 3
70 x 10 PR
push press then behind the neck press
135 x 1
front raises
35 x 10
seated shoulderpress no incline
135 x 6
135 x 4
seated single arm shoulderpress
40 x 10 each arm
40 x 10 each arm
I would had likes to add more volume and make sure I realy hit my front delts
any way today is triceps so high volume realy going to try and torture them
bench after thanksgiveing :D!
flat bench
bar x 10
bar x 10
135 x 3
135 x 3
185 x 3
205 x 9 missed 10
incline close to shoulder press
135 x 5
155 x 5
165 x 5
185 x 1 easy
135 x 11
205 x 9 pr all I wanted this year was 10