Ut oh, I just started doing them but I was putting them on squat day…should I move them to DL day next cycle?
[quote]OldGoat wrote:
Ut oh, I just started doing them but I was putting them on squat day…should I move them to DL day next cycle? [/quote]
I usually pull a heavy Zercher after my money set on squat day. But it looks like I am in the minority.
[quote]OldGoat wrote:
Ut oh, I just started doing them but I was putting them on squat day…should I move them to DL day next cycle? [/quote]
Equally valid on Squat day. Matter of preference.
Amazingly late bastardly chest day, Dateline Saturday, 6:20 am
Rubber band dislocates
YTWL: 10 lbs
Bench Press: barx20, 135x12, 200x8, 230x6, 250x4, 280x2, 230x6
Incline bench press: 2x155x12
Pec deck: 120x12, 2x120x10
Push ups: 10, 6, 6
Reverse grip inclines in the Smith: 135x12, 185x8, 235x3
OH triceps ext. with rope: 130x10, 130x6, 130x10
Triceps push down with straight bar: 130x10. 130x10, 130x5
I’m going to do this progression of my bench press for a few weeks.I’m thinking I am planning to cycle again after the New Year. Thats when I will start the march for 325. Peck deck and push ups are supersetted together, The triceps stuff was supersetted as well. I guess the reverse grip incline at 235 was a PR of sorts. Granted a cheap PR, since I havent done that before and it is a Smith lift.
I was dastardly late this morning to the gym. Went Christmas shopping last night and had an amazing Italian meal. The pasta and bread shot the diet all to Hell. But WTF, if you are going to spurge on a meal then you should enjoy the damn thing!
JW’s mid afternoon thought: LOL has gone from meaning, â??laugh out loudâ?? to â??I have nothing else to sayâ??.
280x2 JW! seems like it just a couple of weeks ago it was a single…Nice work, but 6:20 is unacceptable…LOL
[quote]OldGoat wrote:
280x2 JW! seems like it just a couple of weeks ago it was a single…Nice work, but 6:20 is unacceptable…LOL[/quote]
I agree, 1/5 of my day was already gone. I really enjoy early training the best!
Good work, JW. Your numbers look really strong, looks like a good balance of intensity and volume.
Great job Wilson! 280x2…before you know it, it will be 300x2.
Don’t feel bad about 6:20. I was just rolling over for the 2nd time about then. It was after 8:00 when I finally crawled out. And only then because we had to go see Santa. I asked him for a better bench max.
Sunday morning 4:15 am
Kroc Row: 3x90x10
Bent row reverse grip: 135x10, 185x8, 3x205x6
Hammer low: 3x90x10
Cable lat pulls: 3x135x10
Hise shrugs: 3x315x20
It struck me I have less grip issues with an underhand grip. I did not have issues with grip failure doing the bent rows. 205 banged out pretty easy. I experienced the same old thing with the Kroc rows. My left hand was marked weaker than the right. I wonder if there are underhanded dead lifters…Everything else was run of the mill boring shit. Nothing remarkable to report.
It’s a dreary overcast morning. The daughter had yet another failed attempt at a sleep over. JW has been up since 2:45 am. It think it will be a LONG day today At least its warmed up a bit. Off for the 3rd cup of coffee…
JW’s morning disclaimert: This post made from 100% virgin magnetic domains. Lots of binary trees were harvested to make it.
JW- we use to go through that with our daughter…makes for short weekends! Looks like solid work on weights to me man…looking forward to the vid with 325!!
We still go through that with our daughter. Last 2 attempts, just 3 houses down the street, were epic fails.
Nice work. Do you think the grip issue with your left hand is just because you generally use the right? Or did you do something to it at some point?
How does one fail at a sleep-over? Is this a girl thing only?
[quote]DaCharmingAlbino wrote:
How does one fail at a sleep-over? Is this a girl thing only?[/quote]
HAHA with my daughter, she calls at 2:30 am and wants to come home. Then the wife or I have to go pick her up. My daughter is a home body. I think she got it from me.
I failed at a couple of sleep overs. Had to use the window. I like your chest/tri routine alot. Your gains are outstanding. Reverse grip on the rows have always hit the lats a lot more for me. Stick with them.
[quote]j_willy3 wrote:
[quote]DaCharmingAlbino wrote:
How does one fail at a sleep-over? Is this a girl thing only?[/quote]
HAHA with my daughter, she calls at 2:30 am and wants to come home. Then the wife or I have to go pick her up. My daughter is a home body. I think she got it from me.[/quote]
My oldest does the same thing. We’re home bodies as well.
Nice pressing, and nice work…
Hel had me spitting out water through my nose, sneaking out the window…
on the kroc rows you can “cheat” by sliding your hand to touch the db plates, the side your thumb is on
makes it easy, sliding back to the heel of your hand makes it harder.
I will admit to dropping out of a sleepover- when I was like 6 or something.
Bastardly early chest day. Dateline: Tuesday 4:10 am
Rubber band dislocates: 15 reps
YTWL 15 lbs PR (So I’m a PR whore, sue me!)
Bench press: Barx20, 135x10, 200x8, 230x6, 250x4, 280x2, 230x6
Incline BP: 3x155x8
Pec Deck 120x10, 2x120x8
Push up: 10, 8, 6
OH triceps ext. with rope: 3x130x10
Triceps push down with straight bar: 3x130x6
Elliptical machine: 10 minutes
Tony, aka Da Charming Albino, aka Skidmark, made a comment that my bench would take off id I increased my chest strength. As usual he was right. I started concentrating on my chest adding the pec deck and push ups as well as flyes (in hiatus for the moment) and BA-BOOM things are moving along. That coupled with being anal about technique has really helped. 280x2 felt light today. could have gotten 3 and a piece.
Saturday I’m going to DB press, do some floor presses and heavy ass triceps work. I wish I could dip, but my shoulder is still a bit gimpy. I need to work some more on a perceived weakness with my rear delts.
Yes I’m a shameless PR attention whore… 15 lb YTWL was pretty easy.
Had a busy day yesterday at work and at home. My dad has me rebuilding a spreadsheet that I made for me, to suit him, I had to get 2010 forecast guidance from a customer/ partner that can’t begin to think about what forecast guidance is, I drove 180 miles and rubbed my head balder. I’m going to have to lay off some under performers. I’m going to have to restructure our whole product mix. We have more bank meetings, low raw materials, and inquiries coming out of the ying-yang. The business is going to be really strong and we really can’t get the raw materials. I need a job where I can wear flip flops and shorts!!!
JW’s morning thought: True love happens once in your life… Bacon can happen 8 times a day, if you want it to
Big bench,zerchers,krok rows and squats. You must be looking huge. We need to see an updated photo. If you get that job with flip flops and shorts let me know if you need a business partner.
Great job! Another double with 280#…and some to spare, it sounds like.
I am Googling “aluminum plates” as soon as I hit submit!
Looking really good.
Hum, what is it someone recently said to me? Oh yeah, Its on like Donkey Kong!!! JW bustin’ 280’s on a regular basis…love it!!