Deadstop Fl. Sk.Crusher (EZBar): 70x10, 100x2 – hit wall.
Rope cable press down: something x 15, 14, 10.
I think I flared arms. Was NOT pretty. Done.
Tried something different last night. Started off with CGBP’s, then went to flat DB Press, then Inc. DB.
I think I like doing this… Not every week, but once in awhile to mix it up. Really felt tri’s kick in early, although I think I lost a couple reps with the db’s after. Have to figure out a good combo.
Tri’s hit a wall with the skull crushers, so I know I fatigued them pretty well with the pressing.
Taking today off and going to see CHIRO. My thoracic spine is acting up and this morning is very uncomfortable. I’d usually ignore it for a week, but it will affect my lifts the whole week.
It’s like a putty knife right in between my scaps, but a little higher toward neck. When I look ‘up’, it feels like someone pushes on the putty knife
I’m waffling around with what I want to do in '10. I keep toying with dieting down, but, man, I’ve worked hard for my fat! I just don’t want to go backwards with my lifts and arm size is hard to come by.
I’m stuck somewhere between having a BB goal (bigger arms, wider back/shoulders) and PL goals (big 1RM’s), hence the hybrid training.
I want a 405 bench and a 500 squat for sure by the end of the year. As Wendler would say, if you’re at 315, you have to get 320 before you get 350. I’m kind of leaning toward doing a few cycles of 5/3/1 and a “Boring but Big” style approach for bench and just proceed as usual with the other lifts.
I do know that I’m going to be deadlifting less in lieu of rack pulls. I’ll test my DL every couple months. My back has felt much better concentrating on squats OR deadlifts, but not both. I think as my squat and rack pulls go up, I’ll get something on the deadlift (although probably not as much as training it directly).
If your going to do the Boring But Big on your bench days go to the CGB for your 5x10. You trained the CGP alot this year and it really worked your bench up. Don’t fix what aint broke-right?
How about bigger arms/back/shoulders while getting stronger!!! ( that is my 2010)
Fisher-- that’s EXACTLY the plan. CGB’s after the big lift.
Bigger arms/back/shoulders is my M.O. as well. The only way to eat big, get big, and not look like a total fatass is to make the shoulders/back wider faster than the gut grows!
I’m going to do the BB sets (531/5x10), then incline DB’s, then I’ll decide on that day if I have anything left for triceps or chest isolation (high rep stuff). I’ll still keep an “arm day” later in the week per usual.
“100 reps” on Leg Press + Calf Raises (CR):
4pps x 10 + CR x 10 (+20BW squats)
4p x 20 + CR x 10 (+20BW)
5p x 20 + CR x 7
6p x 15 + CR x 5
7p x 15 (+10BW)
8p x 10 (+20BW)
8p x 10 (+20BW)
Calf Raises:
6pps x 8
6p x 7
6p x 7 + 4 + 2
Leg Extension (1-legged):
w/u x 15
140 x 15
160 x 12
170 x 11+4+2
Started out doing LP + CR + BW squat, but calves quickly burned out with heavier plates so I did more after the LP sets.
Didn’t squat tonight because of chiro adjustment yesterday so didn’t want to load up thoracic spine. Feels much better today anyway.
“100 reps” on Leg Press + Calf Raises (CR):
4pps x 10 + CR x 10 (+20BW squats)
4p x 20 + CR x 10 (+20BW)
5p x 20 + CR x 7
6p x 15 + CR x 5
7p x 15 (+10BW)
8p x 10 (+20BW)
8p x 10 (+20BW)
Calf Raises:
6pps x 8
6p x 7
6p x 7 + 4 + 2
Leg Extension (1-legged):
w/u x 15
140 x 15
160 x 12
170 x 11+4+2
Started out doing LP + CR + BW squat, but calves quickly burned out with heavier plates so I did more after the LP sets.
Didn’t squat tonight because of chiro adjustment yesterday so didn’t want to load up thoracic spine. Feels much better today anyway.
D2: Bent DB Curl: 35x10, 40x10, 45x8 (one hand on incline bench, bent over like db row and curl. not sure I like these)
BB Curl: 95x10, 115x5, 95x8, 105x5
Is it better to lean back or lean into a BB curl to get full ROM? I worked in with a (biggish) guy doing BB curls. He was leaning back and bringing the weight up. I tend to keep a straight back and cheat forward to bring the bar up like a drag curl. Is one better than the other?
It is a curl if you have problems on leaning just go to a preacher bench and no bucking and slamming around on there. too many people treat this as a movement (momentum,leaning,jerking,etc) and try for alot of weight, it is for building muscle so slow it down and SQUEEZE the bar and feel the bicep work.
Happy New Year.
ps: I love Leg Death Days. My friends and I actually call them LDD’s.
Try the old strip the plates method and start at 10 plates and go to 1 plate hitting failure everytime.
DB Rows: 100x10, 120x10, 140x6 (grip fail), 160x12 PR!*
Seated Calf Raise: 2p+25 x 8, 2p+50 x 8, 3p+50 x 10, 3p+50 x 10 (+) 2p+25 x 10
DB P Curl: 25x12, 30x12, 40x10
To get 160 (dbs go to 150), I used one of those ankle collars with a loop that people hook to the cable machines to do ad/abduction stuff. I wore it on my wrist, connected a carabiner then added a 10# plate and bar clip (carabiner through center)-- the carabiner goes through the plate center but the clip is too big, so it locks it. Voila!
I see this working for another 30# before it gets too unweildy. I’ll try to get a pic next time…
[quote]LittleStrick wrote:
Great Work SD! And good progress pic. Looking thick![/quote]
my only concern with the pic is the lack of body hair. are you breaking out the lady shaver or are you one of the lucky ones that doesn’t look like the missing link?
i swear the older i get the less places i can find that doesn’t have hair growing on it. one of these days i want to run through the woods naked to see if i could scare some locals into believing that sasquach is real.
