Are you doing double overhand or mixed grip?
[quote]cavalier wrote:
Are you doing double overhand or mixed grip?[/quote]
I go double over on lighter sets and usually switch when I start getting heavier. I used to be mixed 100% of the time but I switched because a buddy of mine who did the same thing tore a bicep. Turns out he was doing it wrong but I don’t want to take any chances.
Squats in place of Leg Press super set with Leg Curls - 2 sets 1/3 ratchet
Bench super set with BB Curls - 2 sets 1/3 ratchet plus one max rep set
Decline Tri Ext super set with Upright Rows - 5 sets of 3 plus one max reps set
The most I benched in HS was 205. I did 12 reps with it on my max rep set today. Made me feel good.
Rack pulls SS w Pull Ups
BB Rows SS w Cable Rows
Deads SS w Pull Downs
5 sets of 2 reps each
I also did some cable crunches x 100 reps
IBB Back Specialization
Rack Pulls 2x3
Deads 6x3
Pull ups 6x3
Seated Rows 6x3 + one set max reps
It’s cold here…(how cold is it)…it’s so cold I saw a well digger rubbing his balls on a witches titties to try to keep warm. Thank you I’ll be here all week. Ogre out.
We got 3 or so inches of unexpected snow today. Alabama is a cluster right now. It was expected about 150 miles further south. I-20 is backed up literally from Birmingham to Atlanta. Luckily for me I have plenty of bread and milk.
IBB Back Specialization
Leg Ext super set with Leg Curls 1/3 1/3
Bench super set with BB Curls 1/3 1/3
Decline Tri Ext super set with Upright Rows 5x3 plus one max rep set
Hanging leg lifts 50 reps
IBB Back Specialization
Super set spectacular
Rack Pulls - Deads - BB Rows - Cable Rows & Pull Ups
5x2 on each
Played in the snow with my kids all day long. It was awesome. We don’t get to do that much down here.
IBB Back Specialization
Power clean super set with Pull ups 6x3
One arm rows super set with pull downs 6x3
Hanging oblique crunches 3x20
My lats feel lat-tastic
IBB Leg Specialization
Top Half Squat of of pins 2x3
Squat 6 sets of 3
Substitute for leg press - squat with narrow stance and heels up on a plate
1/3/1/3/ max reps
IBB Leg Specialization
BB Rows 1/3 1/3 / max reps super set with Floor flys 3/3/3/3/ max reps
CGBP 1/3/1/3/ max reps super set with restart preacher curls 3/3/3/3/max reps
BB front raises from pins 1/3/1/3/max reps super set with UR rows 3/3/3/3/ max reps
Did a few hanging leg raises when I finished. Not too many. Maybe 30 total.
IBB Leg Specialization
SS - squat from pins with leg ext 5x2
SS - ATG squat with leg curls with standing calf raises 5x2
I am loving the lifts off of pins. I can’t wait to see how it translates over to lifts with full ROM after I finish this program.
Snow is loads of fun when you’re a kid. Not so much when you’re shoveling the drive and scraping the car.
[quote]cavalier wrote:
Snow is loads of fun when you’re a kid. Not so much when you’re shoveling the drive and scraping the car.[/quote]
My problem is that we have horses, all shoed. Snow packs into the hoofs and the shoes don’t let it fall out. It turns into ice and keeps building up. In no time they look like they are standing on softballs and it gets dangerous. So, we have to keep them stalled up. It’s a heck of a lot of extra work.
IBB Leg Specialization
Jump squats super set with Front Squats 6 x 3-5
Power cleans super set with RDL 6 x 3-5
Ankle jumps super set with Calf Raises 6 3-5
Trying to get into front squats. Don’t know if I like them or not. Had to use straps because I can’t use a proper clean grip and I have always heard that cross armed is bad for your shoulders. Either way my legs feel like jelly.
Bench from pins super set with Cable rows
4 sets of 3 each and one set of max reps each
BB Curls from pins super set with lying DB Tri ext
Same sets and reps
Power shrugs super set with lateral raises
Same sets and reps
One more week of leg specialization. Two weeks of chest. Then I start getting ready for a 3 week SGHP Blitz.
Top half squat from pins and full squats. More full squats substituted for leg press. Sets of 3 x many plus one max rep set on full squat. I bought a walker the other day to do dips on. Yes you heard me a walker. I may have to use it for it’s real intended purpose tomorrow.
BB Rows super set w Floor Flys
CGBP super set w Restart Preacher Curls
BB Fromt Raises super set w URR
4 sets of 3 each and one max rep set each.
My bench max Jr year of HS was 195. I close gripped that for reps today. I could kick my 16 year old ass.
Pressed for time last night. I was supposed to do:
Top 1/2 squat from pins
Squat
Leg Press
I did the following super sets:
Top 1/2 squat from pins from about 2 inches short of parallel - 395x3x3
Pull thru - 75x3x3
Donkey calf raises, 2x12 with one 110 pound son sitting on my back & 2x12 with two 110 pound sons sitting on my back. They thought it was funny as hell.
It’s great making progress, isn’t it? I never lifted weights in HS and was in AWFUL shape.
Would have loved to seen that one!