Great work! Nine for nine shows that you executed your plan perfectly. 
2 Likes
Great job. Squats were fast, benches looked solid and I really like the way you dominated the deadlift lowering.
1 Like
YES dude, you did awesome. Love that deadlift eccentric. Made that weight your bitch at the end.
1 Like
Thanks everyone. It helped to have someone there to kinda guide my last lift numbers.
W1D1 - get loose day
Squat
250x10 - was suppose to be 210@2×10
210×10
Bench
145@2×10
Dead Lift
250@2×10
Shoulder Press
115@2×10
Db Rows 30@3×10
Curls 10@3×10
Note:
This really hit my cardio limit and the legs felt like jello during Dead lifts.
3 Likes
Nice work man!
1 Like
W1D2
Bench
225@5×3
Spoto Press
145@2x10
OHP
115@2x10
Db Rows 45@3×10
Face pulls 30@2×15
Hammer Curls 35@2×12
W1D3
DL
350@5×5
RDL
250@3x10
Leg press 3pps@3x10
Pull ups -100lbs@3x5
Curls 40@2×5
W1D4
OHP
120@4×8
BENCH
210@5×5
Seated dbs 35@3×15
Bb Rows 135@4×10
Reverse flys 15@2×15
3 Likes
Nice work in here! It’s been a while since I checked in.
1 Like
W1D4
OHP
125@4x8
Bench
210@5×5
Seated DB 35@3×15
BB Row 135@4×10
Reverse Fly 15@2×15
TODAY’S SESSION
W2D1
Squat
295@5×5 - very controlled and had to have sleeves on as my knees were shot from work
GM 135@3×10
Pull ups -115lb @3×8
Curls 20@3×12
Leg raises 3x10 - killed the abs
5 Likes
W2D2
Bench
225@5×5
Spoto Press
175@3×10
Incline Db 30@3×12
Db Row 60@3×12
Press Down 40@2×15
How’s the body after your comp?
Recovered nicely
Your third attempts looked like openers. I’d be shocked if you didn’t go in the region of 220/160/260 next time.
1 Like
How’s training been, big Rob?
1 Like
Finally back from the Dead. So update me and the ex fiancee split up!! Thank lord, i feel less stressed than ever before and happier now.
Training Plan:
8 weeks of Fluff an Buff
Goal: to make sure I am prepped for the barbell again
16 weeks of Heavy 5’s BB style assistants
Goal: to gain size while I slowly add weight to the bar
Meet Prep WSBB Singles/doubles/ triples
Goal: to kill the fucking bar
4 Likes
Damn… sorry to hear that man
1 Like
week 1
Day 1
Db Bench 60@4×10
Incline fly 15@4×10
DB Shrugs 50@4×10
Rear delt fly 20@4×10
Curls20@4×10
Iso Press down 10@4×10
Day2
Leg extensions 80@4×10
Pull through 40@4×10
GHR BW@4x10
(Behind) Lat Pull Downs 50@4×10
Db Row 50@4×10
Side bends 45@4×10
Day3
Incline DB bench 65@4×10
Flat Fly 20@4×10
Arnold Press 30@4×10
Hammer Curls 25@4×10
Skull Crusher 30@4×10
Day4
L extensions 90@4×10
L Curls 70@4×10
Leg Press 315@4×10
LPull Down(Front) 50@4×10
Bb Rows bar@4×10
It’s a blessing ahahah
1 Like
Week2
Day1
DB bench 70@4×10
Inlcine Push Ups BW@4×10
Side Raises 25@4×10
Rev Fly 20@4×10
Curls 25@4×10
Press down(bar) 50@4×10
Day2
L Press 405@4×10
Pull through 50@4×10
Lower back pulls 40@4×10
Seated V row 30@4×10
Lat Pull Downs(behind) 50@4×10
Russian Twist 25@4×10
Welcome back Big Pappa.
Shit happens, it seems like you’ve come over it.
So keep up the good spirit.
1 Like