Thanks whup. Not really anything specific, high protein, lower carbs, keep most of them around my workout and at breakfast. Also only drinking water, and milk with my protein shakes. And little to no junk.
Back Thickness
Deadlifts - 135x12, 225x6, 315x3, 405x2 (up 1 rep), put straps on, 405x6 (up 1 rep, wasn’t too hard)
Seated Row - 85x12, 160x5, 240x12
Shrug - 180x10, 270x5, 360x8 (up 40 pounds, -5 reps)
Pinwheel curls - 55x10, 75x5, 95x7 (up 5 pounds, -3 reps… these things are getting heavy)
Back Width/Bis
Pulldowns - 90x12, 140x5, 205x8
Rack Chins - x10, x10, x9
Pullovers - 45x10, 65x15 (Up 3 reps)
DB Curl - 25x10, 40x5, 55x9
And weight: 205 (Down 5 pounds, expect it to slow down now)
Shoulders
HS Shoulder Press - 50x18, 90x12, 180x5, 230x8 (Up 1 rep)
Lateral Raises - 20x10, 30x5, 40x14
Reverse Flys - 20x10, 30x12
Front Raises - 20x10, 30x5, 40x13
Arms
Close-grip bench - 135x15, 185x6, 225x2, 275x5
Pushdowns - 40x12, 50x12, 60x12, 70x12, 80x9
BB Curl - 45x18, 95x6, 145x8 (quite cheated)
Preacher Machine drop set
was looking at ur first page, youve man some excellent progress!
Thanks man, it’s been a good 6 months. I haven’t put 100 pounds on my bench press and deadlift like SOME people, but I’ll take what I can get
Chest/Tris
Decline Bench - 135x18, 185x8, 225x4, 275x9 (Up 1 rep)
Incline HS - 140x10, 230x5, 340x6 (Up 20 pounds, down 4 reps)
Rope Pushdowns - 40x10, 50x8, 50x8
Rope Extensions - 40x10, 50x10, 60x12, then drop set
Back Thickness
Deadlifts - 135x12, 225x6, 315x3, 405x3 (Up 1 rep), put straps on, 405x6
Seated Row - 85x12, 160x5, 240x10
Pinwheel Curls - 55x8, 75x5, 95x7
Back Width/Bis
Pulldowns - 90x12, 145x5, 205x8
Rack Chins - x12, x11, x10
Pullovers - whatever
DB Curl - 25x10, 40x5, 55x10 (Up 1 rep)
Preacher machine drop set
Oh, and weight: 202.5 (Down 2.5 pounds)
[quote]Gmoore17 wrote:
Deadlifts - 135x12, 225x6, 315x3, 405x3 (Up 1 rep), put straps on, 405x6
[/quote]
do you have any interest in increasing your grip endurance so that it’s not a limiting factor?
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Deadlifts - 135x12, 225x6, 315x3, 405x3 (Up 1 rep), put straps on, 405x6
[/quote]
do you have any interest in increasing your grip endurance so that it’s not a limiting factor?[/quote]
Yes, yes I do. I’ve noticed your grip is pretty damn strong… what do you suggest?
[quote]Gmoore17 wrote:
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Deadlifts - 135x12, 225x6, 315x3, 405x3 (Up 1 rep), put straps on, 405x6
[/quote]
do you have any interest in increasing your grip endurance so that it’s not a limiting factor?[/quote]
Yes, yes I do. I’ve noticed your grip is pretty damn strong… what do you suggest?[/quote]
well my dad thinks it runs in the family, not sure about that tho.
- walking lunges without straps definitely test grip endurance.
- farmer walks too… maybe do db farmer walks if you don’t have the handles.
- one arm rows are also good if you can do them… for maximum grip work, don’t set the db on the ground until the set is over.
here are some ideas that don’t require any additions to the routine:
- all dl warmups double-overhand until you can’t hold on anymore. that’s really simple and doesn’t require any routine changes.
- in general, use DoH whenever possible (SLDLs, RDLs, BB rows, etc).
- in one of bolton’s articles here he mentioned holding the bar after a set of deads for time.
- also not chalking up during warm ups… so warmups are DoH, no chalk. then add chalk as the grip fails, then switch to mixed grip as grip fails again.
- maybe you could try thumbless-grip for pullups/pulldowns
idk if that helps, but that’s what i do (except holding the bar after a set of deads. and one arm rows are out for a while due to the shoulders).
Hmm thanks for the ideas, I’ll definitely have to use some of that. Problem is no chalk allowed at my gym, and dumbbells only up to 100 (or 75 at the one I go most of the time, every day except deadlift day right now).
I’ll go back to dumbbell rows until I can do the 100’s for a lot with no straps, and try some thumbless stuff. I definitely need to start making grip more of a priority.
thanks again.
Shoulders
HS Shoulder Press - 0x30, 90x10, 180x5, 230x8
Lateral Raises - 20x10, 30x6, 40x12
Reverse Flys - 20x8, 30x14
Front Raises - 20x10, 30x6, 40x12
Arms
BB Curl - 45x15, 95x6, 145x9 (Up 1 rep)
Hammer Curls - 25x12, 45x6, 65x10
CGBP - 135x15, 185x6, 225x2, 275x5
Pushdowns - 50x12, 60x12, 70x12, 80x12 (Up 2 reps), then a drop set
Legs
Highlights:
Squats - 315x5 good and deep (giggity)
Since I only have access to 75 pound dumbbells, for some grip stuff I did one hand BB holds, with 135 on the bar, I like these a lot.
Ab rollouts with a medicine ball, and then other medicine ball ab stuff.
Work those squats.
Chest/Tris
Decline Bench - 135x20, 185x8, 225x3, 295x6 (Up 20 pounds, down 3 reps)
HS Incline - 160x10, 250x5, 340x8 (Up 2 reps, this was a great set)
Low incline flys - whatever x a bunch
Reverse Grip Bench Press - 45 x 20, 135x10, 185x11
Pushdowns - 50x12, 60x12, 70x12, 80x14 (Up 2 reps), then a drop set
Back Thickness
Deadlifts - 135x12, 225x5, 315x2, 405x4 (Up 1 rep), put straps one, 405x7 (Up 1 rep), 315x hold as long as possible double overhand.
DB Row - 50x8, 75x4, 100x12 (F my grip… had to put it down and readjust 3 times with my right hand, 5 or 6 times with my left)
Pinwheel curls - 55x8, 75x4, 95x8 (Up 1 rep… may drop this down a little, these are getting TOO sloppy)
Hold the 100 pound dumbells for as long as possible…
Back width/bis
Pulldowns - 90x12, 145x5, 205x9 (Up 1 rep)
Rack Chins - x 12, x 12 (up 1), x 12 (Up 2)
Pullovers - 45x10, 65x18 (Up 3 reps)
DB Curl - 25x10, 40x6, 55x11 (Up 1 rep)
Preacher Machine Drop set
Shoulders
HS Shoulder press - 0x20, 90x10, 180x5, 230x9 (Up 1 rep)
Lateral Raises - 20x10, 30x6, 40x12
Reverse Flys - 20x10, 30x15
Front Raises - 20x10, 30x5, 40x12