OHP
175 x 5 x 3
pulldown
240 x 3 x 1.5
The individual pulldowns really brought up my left side.
wide grip floor press 215X3
Neutral grip DB bench press 65’sX12
kroc rows 120X8
Some of today’s. The floor press was crazy, I hit a sticking point at lockout that I don’t think I was even budging until my grip was starting to widen out unintentionally along with me pressing it towards my face unintentionally. I wasn’t going to let myself miss the lift so I kept grinding, and I felt even my lats straining. (yeah, strangely I feel my lats instead of pecs when pressing wide/ultra wide if I don’t try to use my pecs, and even then I still use my lats a bit)
Nice floor press…that used to be my indicator if my bench increased
[quote]chobbs wrote:
Nice floor press…that used to be my indicator if my bench increased [/quote]
Thanks :). I don’t think floor pressing is a good tester for me, but it is certainly a great builder.
I personally think I could benefit from getting my chest stronger, (not necessarily a weakness though) I have strong triceps, alright to good shoulders, damn good lats, but sickly undeveloped pecs. I’ve added some size to them lately, but doing so has effed my shoulders up. I’m also no longer injuring my pecs from them being so undeveloped, and they feel much healthier now.
[quote]Andrewdwatters1 wrote:
Pullups BW +50: 3 sets of 6,5,4
BB shrugs 245X15 3 sec hold (honestly felt like as much grip as trap work)
[/quote]
I’m curious how much you weigh because if you’re over 180lbs, that’s some pretty solid pull-ups.
Time to add my my PR too:
Finally broke the 200kg mark with the conventional deadlift on Saturday (200.5kg x 1 and also 190.5kg x 2)!
[quote]Apoklyps wrote:
[quote]Andrewdwatters1 wrote:
Pullups BW +50: 3 sets of 6,5,4
BB shrugs 245X15 3 sec hold (honestly felt like as much grip as trap work)
[/quote]
I’m curious how much you weigh because if you’re over 180lbs, that’s some pretty solid pull-ups.
Time to add my my PR too:
Finally broke the 200kg mark with the conventional deadlift on Saturday (200.5kg x 1 and also 190.5kg x 2)![/quote]
Just barely. About 185. Nice fucking deadlift, I remember you posting numbers quite a bit lower than this so awesome progress. Yesterday hit dips BW +45 for 12, 12, 10
benched 180lb yesterday 1 rep i might have had 2 in me didn’t attempt it tho
put an extra 2.5k plate on each side tried and no joy got it half way back up and then zzzzzzzzz back to the safety pins.
but still 180lbs thats just over my bodyweight 
275X5 ultra wide sumo deadlifts
145X6 suit case deadlifts
Some of today’s. Once again, I shall say my ultra wide sumo pull is horrible.
[quote]Andrewdwatters1 wrote:
[quote]Apoklyps wrote:
[quote]Andrewdwatters1 wrote:
Pullups BW +50: 3 sets of 6,5,4
BB shrugs 245X15 3 sec hold (honestly felt like as much grip as trap work)
[/quote]
I’m curious how much you weigh because if you’re over 180lbs, that’s some pretty solid pull-ups.
Time to add my my PR too:
Finally broke the 200kg mark with the conventional deadlift on Saturday (200.5kg x 1 and also 190.5kg x 2)![/quote]
Just barely. About 185. Nice fucking deadlift, I remember you posting numbers quite a bit lower than this so awesome progress. Yesterday hit dips BW +45 for 12, 12, 10[/quote]
Thanks 
It’s been annoying because I’d been having to deal with an injury and actually wasted a lot of time. My deads stalled for the longest time, so I’m happy to see that they’re going up again.
Today:
Bench 97.5kg x 4
Last week I maxed 355 (deadlift). This week I came in with (liquid) chalk and maxed out at 375 at the same bodyweight (bit under 165). I had no idea it would be such a big difference but man, chalk is completely worth the price for the strength and the confidence of knowing that the smallest helicoptering of the bar won’t make it worm out of my hands.
Not flexin, but no belt, gloves, or straps, just chalk.
Edit: wait, i’m flexin just by posting in this thread. 
nvm. but raw.
Chin-up
3 x 1.5
First ever chin-up… great feeling.
[quote]1 Man Island wrote:
Chin-up
3 x 1.5
First ever chin-up… great feeling.[/quote]
thats awesome. i was a giant fatty about 18 months ago, joined the gym 15 months ago and i tried to do some chins and pullups after a few months of working out. didnt happen… i waited several more months before attempting it again.
==================================
okay time to pony up
30 yrs old, #213, 18.0% bf, 6’2"
squat 325 (3RM)
dead 415 (3RM)
ohp 150 (3RM)
bench 175 (5RM) no idea of my 1RM cause i keep fvcking up my shoulder on bench…
Row 225 (5RM) it could be argued that my form was pure shit…
Got 4 almost perfect dynamic back levers today. Hoping to work up to a 10 second hold soon.
Pullups 1X22
[quote]Andrewdwatters1 wrote:
Got 4 almost perfect dynamic back levers today. Hoping to work up to a 10 second hold soon.
Pullups 1X22[/quote]
Holy crap, were those strict dead hang pull ups (lol you know hanging in the bottom for a couple seconds and getting a stretch in your lats)? I can only do 25 BW strict dead hang chin ups, and about 17 strict dead hang pull ups while hanging the whole time from the bar/trying to get the lats to do all the work.(and can bust out neutral grip pull ups for reps with 60 pounds added)
185X6 close grip bench press
195X8 strict yates row with 2 second hold
180X20 snatch grip shrugs with 2 second hold
The close grip bench is a one rep PR at that weight from about a month ago… Except that I wasn’t doing it as a ME lift, and going apeshit/grinding it out for several seconds. I’m hoping to get 195X6 in a couple of weeks, or at the minimum 190X6.
[quote]tempebamafan wrote:
thats awesome. i was a giant fatty about 18 months ago, joined the gym 15 months ago and i tried to do some chins and pullups after a few months of working out. didnt happen… i waited several more months before attempting it again.
[/quote]
The weird thing is I’m the heaviest I’ve been in about 5 years… luckily, it’s been clean eating, just too much of it.
RDL
215 x 3 x 9
[quote]Andrewdwatters1 wrote:
Got 4 almost perfect dynamic back levers today. Hoping to work up to a 10 second hold soon.
Pullups 1X22[/quote]
Very nice pull-ups. I wish I had lats lol.
But I’m happy my conventional deadlift is finally coming along nicely again. Did 1.5" deficit pulls today and got a smooth 170kg x 3 beltless.
[quote]Apoklyps wrote:
[quote]Andrewdwatters1 wrote:
Got 4 almost perfect dynamic back levers today. Hoping to work up to a 10 second hold soon.
Pullups 1X22[/quote]
Very nice pull-ups. I wish I had lats lol.
But I’m happy my conventional deadlift is finally coming along nicely again. Did 1.5" deficit pulls today and got a smooth 170kg x 3 beltless.[/quote]
Apparently you’ve got lower lats haha you can deadlift. And @DSSG they weren’t really dead hangs, I was honestly kinda getting close to straight arms and then using some stretch reflex at the bottom.
Back squat 255 for 2X3
How do ya’ll feel about glute bridges with a BB on the front of your hips? Helpful for squat and deadlift numbers?
I feel as though it is helping me finish off my deadlifts better, my back doesn’t round much anymore (lower back never rounded though) when deadlifting (after hammering the shit out of snatch grip deadlifts, front squats, my glutes, and my abs), my abs still cave in (which I need to fix). My back also feels pretty damn healthy, and my glutes are working well for hip hinge exercises.
For the squat, I am not sure glute bridges/hip thrust variations carry over much. In fact I think bret contreras even said (and the hip thrust is pretty much is pet exercise) something along the lines of it being two very different ranges of motion (squat= stretched or bottom end, deadlift=flexed or mid ranged, glute bridges/hip thrusts= end range). In my opinion for squats doing extremely wide stance squats/wide stance pause squats/ultra wide sumo deadlifts/sumo deadlifts have a lot better carry over for keeping the knees out/strength out of the hole.
Now for yesterday’s personal record:
225X1 narrow grip bench press touch and go
bunch of other stuff, but really not as close to worth mentioning as me finally hitting that mile stone. I still remember when I hit 135X5 after taking what felt like (for me) forever :'). Now off to chase 405 for the deadlift (however damn long it will take).
#11 pin wide stance low bar squat 240X6 10 pound PR after not doing this at all for 9 weeks…
235X8 bodybuilder style SLDL Double over hand
160X4 one arm sumo deadlift
My left leg/knee has been all sorts of a bitch (agonizing screaming pain trying to squat 135 to depth) today. I’ll probably go after 250X6 next week :).
Finally got up to 3x12 of bodyweight dips. I’ve never been good with dips; never trained them before, but it seems my shoulders and arms finally are stable enough to do it. Weighted dips next session…
Standing behind-the-neck press, 85lbs x 11.