Have you tried taking smaller jumps towards just the top couple of sets? Like maybe 50# jumps instead of 90# ones? You’ll get that shit man, no doubt about it. I’m jelly of you having bars that actually BEND when you pull on them.
LOL@ the shart scare, haha
[quote]inkaddict wrote:
Have you tried taking smaller jumps towards just the top couple of sets? Like maybe 50# jumps instead of 90# ones? You’ll get that shit man, no doubt about it. I’m jelly of you having bars that actually BEND when you pull on them.
LOL@ the shart scare, haha[/quote]
Yeah and that is probably what i should be doing instead. Yeah i thought i would share some of the hillarity. It was loud too, so i’m sure the whole gym heard it, but i didn’t act like anything happened.
Shoulder and arm training:
Push press:9510,1155,1353,1653,1953,2252.8(vid),135*10
225
Db laterals:2010,3010,3010,3010
Db front raises:2010,2010,20*10(these made my r shoulder feel funky so i kept them light)
Db rear laterals:3010,4010,50*10
Close grip press:13510,2255,255*5
Jm presses:9510,11510,155*8
Db curls:4010,508,60*6
Db hammer curls:4010,608,60*6
Reverse ez bar curls:7010,8010,100*10
Done, today was a much better day than yesterday. My lower back has been pumped and sore most of the day though.
Now THAT’S a shoulder session, awesome shit man. LOL @ 2.8 reps, I can’t wait until I can hit a 225 push press. I should film one now just for lulz.
LWI
Ink thanks brother, you’ll get it buddy.
Squat and deadlift training:
Squats:14510,1455,2553,3053 added briefs 3053,3453,3953, added wraps 4455(pr, looked better than last week, still need to focus hard on depth though. It was actually hard to get down, had to force myself to lower it.
445
Deads:1455,2353,3453, added belt 3953,445*5(pr without straps, but hitched the last two, and didn’t quite lockout the last rep, hips rose too quickly on the last one and back was fried by then)
445
Leg press:30010,50010,680*10
Reverse hypers:bw12,4512,45*12 I really like these, felt really good though my entire back.
Done, i had a good session today. Decided instead of 2 peak sets, going to work up to one peak set based on the coans peaking calculator. I will also be adding one heavy walkout after my last set next week to attempt to get used to heavier weights and see if i can make it feel lighter mentally.
Chest and back training: I goofed today, was supposed to have 2 peak sets only ended with one, will correct next week.
Bench:13510,1355,2253,2453,265*5(vid)
265
Incline db press:7010,1058,120*7
Flat db flys:4010,608,60*8
Barbell rows:15510,2058,2554 added straps2555
Meadows tbar rows single arm:9010,1358,180*8
Lat pulldowns:16010,20510,205*8
Done, i widened my grip a little on the bench. This felt alot better and more stable than before. The markings on the bars here are narrower than normal bars, so going to keep grip a bit wider here relative to the markings than the other gyms i train at.
Meadows rows with 4 plates? God damnit man, STOP IT! haha, that’s nuts.
Thanks ink, the form was a little loose though, need to tighen it up a little.
Block pullin: Decided to back down a little and do triples today and get a few more reps in.
Block/rack pulls:1555,1553,2453,3353,3853,4553(vid) Lower back pumps suck!
455(about 1 min in, turn volume down a little)
Fucking brutal man, that was awesome
LWI like a boss
smashin weights mane, good shit
Have you moved it like bernie?
We are waiting.
Ink, felt pretty good. It was my weak impression of The rhino.
Thanks trav, just like to make noise whether appropriate or not.
Dixie, haven’t hit a big pr yet. Once i hit my 500 squat, if i’ll try to remember to have a little fun with it.
Shoulder and arm training: Felt like shit and extremely irritated today. Focus was off, but now i have 2 days off until i do squats and deads again.
Push presses:6010,655,955,1153,1353(f$$$$$$ bladder),1353,1853,1853 felt like a ton, and my pecs were really sore, so i kept it lighter.
Db laterals:2010,2510,3010,2010 same reasoning as above
Db rear laterals:3010,4010,5010,6010 these don’t bother my shoulders at all, felt pretty good except the back pump set it and made standing normally a challenge.
Cable pushdowns:13010,1755,2055,2505
Rope extensions:10010,13010,160*6
barbell curls:6510,8510,105*10
db curls:3010,408,40*8
Done, today was one of those days that i am happy that i didn’t pull anything. Everything felt that far off from normal.
Squats and deads training:
Squats:14510,1455,2553,3453, added briefs and belt 3953,4353,added knee wraps 465*3(pr)505 for a walkout(to try to get myself comfortable with heavier weights as i start to enter uncharted territory so to speak)
465(about 40secs in)
Deads:2553,3453,4151,4653(pr without straps, but i hitched them a little)
465
Block pulls(patella height):2553,3452 added straps4351,5251(lost balance a bit at the initial pull but got it up pretty good with no hitch after the rough start)
Reverse hypers:5012,5012,50*12
Done, it was a good day of training. Still need to work on depth, and remember to pull smooth with no hitch.
Bench day: since i’m doing rack pulls with squats and deads, i will split this day and do back on a separate days. Back tomorrow.
Bench:13510,1355,2252,2452,2803,2803(vid, did a slight pause on first rep of both peak sets)
280 bench(the noise is the rain, was raining really hard when i took the video)
Incline bp:13510,18510,205*8
Flat db press:6020,6020,60*20 R shoulder felt a little wonky so i kept the accessory stuff light and left reps in the tank.
rotator cuffs work and scapula retracts
Done
Very solid on the benches. The plates under your feet looked like it helped.
I like what I’m seeing! Good pressing man!
Thanks James and Trav. Yes, the plates helped, so i will use them and see if i can get me heels down a little better.
Back training:
db rows:7510,10010,12510,15010,150*8(no straps, some were deadstop reps)
Old school tbar rows:2plates10,4plates10,6plates*5
HS pulldowns:2pps10,3pps10,4pps5,5pps4
Tire flippin with baby tire:3sets just like the video. I need a bigger tire, that was too easy. Next time i will probably do more “laps”.
Solid training lately brotha! Bench looked easy peasy. Keep it up
Thanks pbclax, i will be doing a meet in july so i am in the process of peaking for it now.
Shoulder and arm training:
Seated db press:6010,7010,8510,957 pathetic
Db rear laterals(palms down)3010,4010,5010,4010
Leaning cable raises:2012,2510,3010 drop2010
Superset of jm presses:7515,9510,145*10
And db curls:3010,408,45*6
Superset of one arm pushdowns:4010,7010,85*6
And single arm hercules curls:4010,708,85*4
Superset of Overhead rope extensions:8515,13010,130*8
And preacher cable curls:4015,5010,50*8
Done, i had no drive today. I just was not able to fully bring it today. I will go heavy next week and try to eat more the day before next shoulder and arm day and see if i can do better. Today was pathetic.