[quote]Brendan Ryan wrote:
Still light or speed workouts?[/quote]
nah im done with my light week now
weight - 236
Squat
135x3
205x5
250x2x4
290x2x3
330x5x3
Incline Curls up half way back down then back up is 1 rep
25x6x10 some rest pauses on end of last couple sets
21s
65x2x21 fucking tore up my hands so went to normal bar
70xlike 17 or osmething
60x21
50x2x21
Box Squats
205x6
250x6
270x4x6
that was pretty fucking tiring im beat. probly could of waited 1 more day before doing this workout but oh well no big deal
Ahhh 21s. It’s been a while since I’ve done those.
[quote]Brendan Ryan wrote:
Ahhh 21s. It’s been a while since I’ve done those.[/quote]
i hate them there so hard lol
todays
weight - 235
Deadlift
135x5
260x4
310x4
365x2x3
415x3x3
440x3x2
Dumbell Rows
100x3x12
100x7
Speed Bench
135x3x3
145x3x3
Standing Military Press
95x8
135x5
145x5PR
135x6 missed 7th
Side Raise
30x12
Front Raise
30x12
Rear Delt Raise on Incline
20x15
BREAK 20 min
1 scoop protein + apple juice
Skull Crushers slight incline 2 notches aboce flat
95x8 hurt my elbows so switched it
Skull Crushers slight decline 1 notch below flat
115x8
125x7 missed 8th
Elbows Out Extensions slight decline 1 notch below flat
50x10
60x10
60x9
Pushdowns With Fat Bar
100x10
150x9.5 one arm locked out one didnt lol
100x11 slow tempo
Plate Pinches
3 tens bout 15 seconds each arm before i dropped it
3 tens bout 5 seconds lol
2 tens 30 seconds each arm pretty easy
Lat Pulldown Wide Grip To Chest
150x8
165x8
150x8
Weighted Sit Ups
25x12
90x10PR
115x6PR
Long as hell workout. i went into it with like my whole legs very sore. might of affected my deadlifts a little bit. im beat as hell that took close to 4 hours counting the break
Wow, that was a big workout.
[quote]Brendan Ryan wrote:
Wow, that was a big workout.[/quote]
yah man it killed me lol
todays
weight - 236
Giant Set
Hammer Curls
60x6
60x6
55x6
50x8
Preacher Curls
105x8
105x5
85x8
75x8
Drag Curls
50x8
50x8
50x8
50x8
Close Grip Barbell Concentration Curls
50x8
50x8
40x8
40x8
Seated Calf Raises
115x15
180x15
270x10PR
fun bicep workout then a couple sets of calfs
weight - 236
Bench
135x5
165x2
245x2x5PRs i think
Close Grip Bench
215x2x5
Incline
185x5PR
185x4 missed 5th
Squat
135x3
205x5
150x4
290x2x3
330x2x3
355x3x2
330x2x3
330x5
Was kind of tired today didnt sleep great but owkrout went decent. Bench didnt feel as strong as i had hoped. 245x5 the 2nd set was a bitch. squats felt good. i think the extra day or 2 i gave myself to recover helped them alot. went for a set of 5 at the end cause i felt pretty good. no belt yet so im happy
Congrats on the PRs.
[quote]Brendan Ryan wrote:
Congrats on the PRs.[/quote]
thanks man
today did some light chest supported rows at home on my bench. i think it worked pretty good i never tryed it before. didnt wanna fitigue my low back since im squating tommorow!
82.5x3x8
102.5x8
102.5x10
weight - 237
Squat
135x3
205x5
250x4
290x2x3
330x2x3
belt on
405x1
belt off
355x2x2
375x2x1
Piston Hammer Curls
60x3x6
50x6
Reverse Grip Preacher Curls superset with regular grip to failure
85x6 , x18PR
85x6 , x9
85x6 , x7or8
pretty good workout. really smoked 405, deep as hell too. biceps went decently too.
Wow 375 with no belt is pretty nice bro.
[quote]Brendan Ryan wrote:
Wow 375 with no belt is pretty nice bro.[/quote]
thanks
todays
weight - 237
Speed Bench with a pause
135x2x3
155x3x3
165x3
175x3
Military Press
95x8
135x8PR
137x7
Side Raise
25x15
Front Raise
25x20
Rear Delt
20x15
Decline Skulls 1 notch below flat
95x2x15
Decline Elbows out extensions 1 notch below flat
50x2x12
Pushdowns with fat bar
100x2x15
workout wasent bad. i dropped the volume slightly today to see how it affects my next bench workout since last time i didnt feel all that strong
What does 1 notch below flat mean?
[quote]Brendan Ryan wrote:
What does 1 notch below flat mean?[/quote]
theres a couple benchs at my gym that are adjustable. so its just a very slight decline
weight - 236.5
Deadlift to Knees
135x4
260x3
310x2x3
365x2x3
390x4x2
Dumbell Rows
100x8
120x12 pretty strict PR
120x12 some cheating
Deadlifts
260x4
310x4
365x2x3
415x6x3
Lat Pulldown Wide Grip To Chest
150x8
195x6+2 reps that didnt touch
Weighted Sit Ups
70x2x10
Pretty good workout. none of the weight was too hard. but the 6 sets of 415 at the end were extremely tiring.
weight - 236.5
Double Contraction Incline Curls(up half way back down then back up is 1 rep)
30x2x10PRS
25x4x10
21s
65x2x21 e-z bar
60x21
50x3x21
good bicep workout. really strong on the incline curls today. ive been ahving to use rest pauses to finish with the 25s until today. no restpausses and up 5 pounds in weight for 2 sets. for the 21s i went down to 50 to make sure i was conentrating on my form and not cheating too much
Congrats on the PR.
[quote]Brendan Ryan wrote:
Congrats on the PR.[/quote]
thanks man
todays
weight - 236
Bench Press
135x5
165x3
255x2x3PR
Close Grip Bench
225x3
225x3 paused
Incline Bench
195x2x3PR
Bench Press
185x14
Squat
135x3
205x5
250x4
290x2x3
330x7x3
Not a bad workout. Bench could of went better but went ok. squats felt strong and easy for the most part.
weight - 236.5
Squat
135x3
205x5
250x4
290x2x3
330x2x3
belt on
395x1
395x4PR(by 2 reps)
belt off
315x2x5
Lat Pulldown Wide Grip To Chest
180x6
195x6
210x4+1 rep didnt touch+1 rep cheated to touch
Weighted Sit Ups
45x10
135x7PR
Seated Calf Raises
90x15
205x15
295x5 PR(range of motion not as good as id like)
180x15
workout went really good. squats i was only gonna do 3 singles with 395 but it felt so light i went for reps. i think i could of done even better if i didnt do the work sets before it. then just some lats and abs and calves went fine
What squat program are you doing?
Nice PR you should be up around 440 now.