[quote]SteelyD wrote:
DB (Kroc style) Rows: 100x10, 130x10, 150x27 (+2 Rep PR)
[/quote]
That is truly outstanding. Hell, I think we’ve only go up to 140# dbs at my gym.
[quote]soldog wrote:
Insane is right!
but I have to know, if you only remember the first couple of Krocs, how do you know you did 150x27?[/quote]
I have a chimp in the room with me that flings poo at the mirror on every rep-- I just count the splats when I’m done…
Thanks dudes 
[quote]SteelyD wrote:
soldog wrote:
Insane is right!
but I have to know, if you only remember the first couple of Krocs, how do you know you did 150x27?
I have a chimp in the room with me that flings poo at the mirror on every rep-- I just count the splats when I’m done…
Thanks dudes ;)[/quote]
good one - made me choke on my dinner…
With that many reps, it really would look like the shit hit the fan.
Great work.
12/1 Shoulder Highlights
Seated DB Presses (High Incline): w/u, 85x10, 100x5*, 110x5, x5, x4 (PR, PR, PR)
1-arm DB Lat Raises: 35x10, 45x10, 60x8 + 35x10, 60x7 + 45x10 (PR sets)
Alt. DB Front Raises (seated): 35x10, 45x10, 55x8
Face Pulls: something x 12, 12, 10
Cable rear delt raises: something x 12, x12, x12
BB Upright rows**: bar x 10, 65x10, 95x10, 135x10, 155x6
Seated Shoulder Press machine: 100x20, 150x20, 200x15 (stack), 220x10 (stack + 20# db stuck in there)
- Previous PR was 100x10. I can’t “kick” these up-- anything over 100. I try, but I ripped my freakin nipple off, so I have to find someone to hand me 1 db to press. Kinda sucks. I feel like a pussy.
** First time I’ve done these in at least 2 years or so. Felt OK. Grip was close and I only went to just below my chest.
Lot of volume today for shoulders, but I was feeling good with a lot of energy, so I went with it. For some reason, I had a lot of repressed anger or something built up that I used for energy. I think I had some weird dreams last night and that helped. Was in that weird mental zone tonight. Some guy was sitting next to me talking for at least 2 minutes before I realized he was talking at me. I was staring at the dumbbells-- LMAO!!
You must be getting quite fekking large these days.
I feel like a fat fuck! Definitely growing all over, which ain’t doing much for my ‘taper’, but hey, I’m having fun!
I’m asking Santa for a set of power hooks
[quote]mathineer wrote:
I’m asking Santa for a set of power hooks
[/quote]
Whoa! These look AWESOME! Thanks!
[quote]SteelyD wrote:
mathineer wrote:
I’m asking Santa for a set of power hooks
Whoa! These look AWESOME! Thanks![/quote]
I’ve got a pair - they ARE awesome. I use 'em when I’m doing Neutral grip floor presses with heavy DB’s in my rack. Saves so much effort getting into position.
12/3 - Triceps
Well, I did ‘fat bar BB curls’ the other day, and my biceps are still not recovered. I couldn’t even curl an empty BB tonight! (Plus, I spent half the day digging a trench in heavy, wet, clay/mud).
So, I continued my arm workout sans biceps which means triceps (and wrist curls).
CGBP (using 1/2 manpon on chest): 135x10, 185x10, 225x10, 245x10 (tough), 275x5 PR
Decline Tate Presses: 40x10, 50x10, 60x8
Deadstop Floor S.Crushers (or whatever they’re called): something x10, x8, x6, x5 (heavy EZ bar + 50, 70, and 80, respectively, I think)
Cable press downs with ^ attachment: something x 15, 140x15, stack (197.5) x 12, x10
Various wrist curls.
Of note, my left wrist is fuh-cocked. I don’t know what or when, but the last few weeks, any pressing or like cable press downs just KILL me. I wrap it REALLY tight with the wrist wraps and I manage.
Of note number 2: I haven’t benched since I don’t know when (I been drinkin bourbon, whisky, and, scotch and gin…). No, I have to check the last time I benched, but I think I got 275 x 3 (during 5/3/1), and tonight I got 275x5 CGBP (albeit not all the way to chest). I think the rack-pin-presses have helped (thx Meat!).
Oh, and the food. The glorious, glorious food!!! OM-NOM-NOM!!!
EDIT:
OK, back on pg.12, 10/14 I CGBP’d 275x3, so 5 is a 2-rep PR (I don’t know that I did any between then and now). I realized I haven’t benched in about 2 months, previous PR being 275x4.
Other PR’s after looking back a few pages: squat 415x3 (p.11, 9/23/09, deadlift 420x3 (p.10, sept 09), rack pull 495x2 (Dec09, mixed grip), DB Rows (Kroc) 150x27 (Dec09), Bench 275x4 (p.12, 10/14/09).
Ok, so looks like I have some catch up to do. I still may get that 300# bench by the end of the year. I have some thinking to do…
At 275 x 5 on the CGBP, I would bet you are pretty damn close to 3 plates on that exercise. You should give it a shot. And Good work on the PRs, especially those beastly Krock rows.
Freakin’ awesome CGBPs, SteelyD! I agree with Jack. 3 plates are toast!
Shoulders tonight.
Of note:
H.I. DB shoulder presses: ramped up to 110x6, x5, x6 (PR)
DB Lat raises: ramped up to 65x4 + 35x10
Seated Shoulder press machine (bilateral): stack + 30 x 10 (stack = 200) – I put a 20 and a 10 lb db on top of the stack.
Looking stronger then ever. What type of routine are you following?
good work going on here…
Is this all do to the new gym?
Thanks dudes
Eco- I’m just following the standard split I was doing before the 5/3/1 phase (which was awesome). It’s something like:
Chest, optional Tris if I have anything left: HS Bench or BB Bench, HS Incline or DB Inclines or BB Inclines, Pin Presses, Cable XOvers
Back, optional Bis: Rack Pulls or Deadlift or RDL or GM, DB Rows, CG Lat Pulldowns, Pullups/Chins, Row Machine, FacePulls, FatBoy Pullups
Legs: Squat variations, Leg Press, Calves (stand and/or sit), Leg Extensions, db walking lunges, some kind of hamstring if I’m recovered from back night
Shoulders: DB Presses (straight back or high incline), Smith Mach Mil Press, DB Lat raise, DB Front Raise, DB Rear delt raise, face pull (if not on back night), fat boy pullups (if not on back), r.delt cable, machine press
Arms: curls (whatever variations including fatbar), triceps: pushdowns, cgbp, extension variations, dips. Basically anything I didn’t do on bench or back day.
Abs thrown in wherever.
Reps-- whatever I’m feeling, usually ramp up to 4 rep max. Legs/Lower back I’ve been going with higher reps (submax) versus that 1RM since my knees tweaked a couple months ago.
I’ll end up doing another 531 strength phase sometime after the new year. I think i’m growing because I can’t satiate my appetite lately. I just want to roll with it as long as the lifts are going up.
KMC- only the heavier db weights and the HS machines are from the new gym. I still do shoulders at the “Y” and sometimes legs if I’m short for time. The “Y” dbs max at 120, so I still have another few months there for sure!
Looks good SD. Its obviously working!!
Thurs. 12/10
Arms Highlights:
Alt Curls: ramp up to 60x5
CGBP (w/half manpon): 135x12, 185x8, 225x5, 280x6 PR*, 245x10
BB Curls (w/Fat grips): something x something (I think 105x3 top set)
Deadstop EZ Bar Triceps Extensions (on floor): 50(+bar)x10, 70x10, 100x7 (almost 8… just couldn’t get it)
EZ Bar P. Curl: ramped up to 80x8 (feeling fatigued at this point)
Cable press down: 150x12 (that’s it. done) Tried to do dips and couldn’t do even one…
- I think I may get a 300+ CGBP by the end of the year. Haven’t benched (wide grip BB) in awhile opting for the HS Bench. I’ll test that after.
Thanks for posting this log, I am working on getting into the game and your journey is inspirational. If you were starting from scratch what program would you do? I was thinking of doing starting strength… Thanks