Dumbbell Row
60x10
70x10
80x10
90x10
100x10
110x10 – got pretty tired of them by this point
Pullups
2 sets
Cable Curl
165x8
195x8
Rope Pushdown
60x20
150x10
150x10
Got a video. Still not too pleased with my upper body strength. I’m 100% certain now that I know what works best for my arms, and it’s not the arm work you see listed. The band cascade set I made up is pretty much the best thing I’ve done for my triceps along with heavy pressing. High rep concentration curls seem to do it for my biceps, so I’ll get back to those. The band cascade will make a good video when I can get to them.
[quote]csulli wrote:
Thought you were going to crush your headphones lol.[/quote]
I’ve done that before lol[/quote]
Yeah that that was a close one. I hate it when I smash headphones.
[quote]csulli wrote:
Thought you were going to crush your headphones lol.[/quote]
I’ve done that before lol[/quote]
Yeah that that was a close one. I hate it when I smash headphones.
[/quote]
These headphones would’ve been fine. Tons of clearance. When I smashed an earbud, it was because I had them draped around my neck while loading the bar.
[quote]csulli wrote:
Thought you were going to crush your headphones lol.[/quote]
I’ve done that before lol[/quote]
Yeah that that was a close one. I hate it when I smash headphones.
[/quote]
These headphones would’ve been fine. Tons of clearance. When I smashed an earbud, it was because I had them draped around my neck while loading the bar.[/quote]
Yup, pinched between the 45’s is game over
Deadlift
-225x3 – making changes to my technique
-315x3
-405x3
-475x1 – starting using straps here, so changes weren’t applicable
-545x0 – oops
-545x1
Zercher Lift
-135x2 – first time doing this lift
-225x1
-315x1
-405x0 – no dice
-405x0
-405x0 – got the bar real deep this time; it started moving but my right hamstring tapped out
Barbell Hip Thrust
by far the most uncomfortable and needlessly elaborate lift I’ve ever tried
I’ll try them at a different time
Chest Supported Tbar Row
-(1)x25 – real controlled; elbows out; felt it
-(2)x20 – really felt it
-(3)x20 – sufficiently felt
I haven’t pulled in a while, so I’m not disappointed at all to be frank. My pulls were a good deal slower but much more smooth. I changed my setup for the better I think. Not cutting my weaknesses any slack. I widened my grip some and it definitely helped with lockout strength. Went through all my pulls really fast. Really low rest periods. No where near peak explosiveness, but that actually makes this session a good thing. 545 is essentially my everyday max now meaning that it’s a maximal weight I should be able to lift any day barring extreme circumstances. I missed it the first time because I was way too relaxed. Zerchers. This was my first time ever doing them. I love this lift. I didn’t mind the feeling of the bar at all. I actually enjoyed it. After 315 (likely when I set the bar back down), the connective tissue in my lower forearm and a bit through my bicep got a little stressed. Felt fine after a few minutes. Tried 405 because I felt I could get it (and I’m still certain I can). The first two times it didn’t. The third time I really dug in. Got it moving, but alas, my right hamstring tapped out. I could’ve fought for it, but it’s not worth a pull. I’m sure that if my technique was there the whole time I would’ve got it. It didn’t feel heavy once I got it up. I’ll definitely incorporate Zerchers a lot more often. I want to make sure I’m actually using decent technique though (I feel it’s more brute strength lift, but my positioning didn’t feel that optimal). Barbell hip thrust was a big clusterfuck. I’ll try it again when I have better stuff to work with. The rows felt really good. Did everything I wanted them to in three sets with hardly any weight. I don’t feel the need to lift as heavy as possible for back development anymore. No need.
[quote]csulli wrote:
Fucking zercher lifts omg. Please just get yourself atlas stones lol.[/quote]
I have access to ones up to 410 back at school. I’ll keep doing them though because I like them.
[quote]spar4tee wrote:
I have access to ones up to 410 back at school. I’ll keep doing them though because I like them.[/quote]
@.@ How heavy have you gone?
