[quote]Gmoore17 wrote:
[quote]Spidey22 wrote:
Strong benching man. What’s your best all-time?[/quote]
Thanks man. Best is 335, but I was weighing about 205 (obviously way less lean) and really focusing on benching. If I get near 200 pounds this time around I better be benching 350+[/quote]
Wow that’s a huge improvement man. That’s impressive as hell!
[quote]Spidey22 wrote:
[quote]Gmoore17 wrote:
[quote]Spidey22 wrote:
Strong benching man. What’s your best all-time?[/quote]
Thanks man. Best is 335, but I was weighing about 205 (obviously way less lean) and really focusing on benching. If I get near 200 pounds this time around I better be benching 350+[/quote]
Wow that’s a huge improvement man. That’s impressive as hell! [/quote]
Thanks bro. Kinda sucks knowing I was stronger a while ago, but it is very obvious that I’m so much leaner and significantly more muscular than I was when I could bench more. But, I still want to destroy my previous PR’s soonish.
Back/traps/rear delt
Superset straight-arm pulldowns and stretchers - 3 sets each
Close-grip pulldowns - slow descent, stretch and squeeze at bottom - 5 sets
Pullups - 2 sets
Close-grip cable rows - stretch, squeeze - 3 sets
Wide-grip cable rows - heavier - 3 sets
Weighted hanging lat stretch
DB Shrugs - 3 second squeeze at top, slow descent - 3 sets
DB reverse flies lying on incline bench - 3 sets
Reverse cable flys - 3 sets
Face pulls - 3 sets
Nothin too exciting, felt good though.
Weighed in at 175 today, gym scale, in underwear, after breakfast. Pretty much what I want I think. I gained about 3 pounds right off the bat once I started eating a bit more, just from having more food/glycogen/water in me, then after that about half a pound/week.
In an attempt to figure out a progression scheme for my Deadlift, I am going to try the weights for the Coan-Phillipi DL routine. I will not actually be DOING the Coan-Phillipi Deadlift routine*, it just has a very nice 10 week progression that I want to try. Also, I will only be deadlifting every 8 or 9 days, not every week, so it’ll be more like 12 weeks. And I’m setting my current max at 510, and projected max at 545. 35 pound gain in 12 weeks seems possible for something like that while I slowly gain weight, seeing as I’ve never had any real progression built into my DL, and hopefully my hamstrings/posterior chain will be getting stronger from the squatting that I’m finally doing.
Obviously if it doesn’t work, I can’t blame the Coan-Phillipi, because I’m not doing the assistance work that it prescribes, or doing it in the right amount of time, or even putting any particular focus on my DL over the other lifts in this time. But hopefully it works.
explain Jesus curls por favor
[quote]spar4tee wrote:
explain Jesus curls por favor[/quote]
Ah like doing a front double-bi in the cable station. I suppose in the stretched position its like Jesus on the cross, I didn’t name em lol I heard the name somewhere else. Good for the squeeze at the end I find
Shoulders/Bis
OHP - 45x18, 65x12, 95x8, 125x7, 95x14 (cool… work sets with 130 next workout)
Cable lateral raises - 3 sets
DB Laterals/front raise superset - 3 each
DB Curl - 25x14, 35x9, 45x6, 55 x 5, 5, 4 (boourns)
Seated incline db curl - slow descent, stretch and squeeze - 4 sets
Straight bar preacher curls - focus on bottom part - 4 sets
2 sets each of hammers, pinwheels, reverse curl
Jesus curls drop set - squeezin
Had to go at 6pm, gym was sooo friggin busy, hard to get into it, got er done though.
Equation of the day: stop taking caffeine teaching music = vicious headache.
Ugh, got home from work, wanted to gym, head felt like it was gonna explode, took a few tylenol and rocked a nap, woke up much better.
Legs:
Squat - 45x15 (atg paused), 135x10, 135x10, 185x5, 225x5, 275x3, 315x2, 335x1, walk out 405 and 425, 365x1 (after having the heavier weight on my back, unracking this it felt like 275, got overconfident, didn’t stay nearly tight enough, leaned forward a lot), 365x1 (little better but still not tight enough), 315x5, 275x6, 225x6
Stiff leg deadlifts - 3 sets
Leg press - 3 sets
Calves and abs - nothin special
Today’s workout brought to you by the word “meh.” Need ta deload. Figure I’ll do light upper body tomorrow, light lower Saturday, nothing Sunday, ready to kill it again Monday.
Digging the increased detail in your log! Any plans for bringing the squat up closer to your dead?
[quote]grettiron wrote:
Digging the increased detail in your log! Any plans for bringing the squat up closer to your dead?[/quote]
To be honest my main plan right now for that is just “squat more,” I figure just focusing on that, working on technique and taking my time with it I should be able to make some pretty good progress on my squat, since I really haven’t squatted all that much.
[quote]Gmoore17 wrote:
… its like Jesus on the cross…[/quote]
[quote]TDub33 wrote:
[quote]Gmoore17 wrote:
… its like Jesus on the cross…[/quote]
http://www.reactiongifs.com/wp-content/uploads/2011/05/bubbles2.gif [/quote]
Chest/Tris
Bench - 45x35, 135x15, 185x8, 225x5, 245x3, 265 - 8 sets of 3 (all good smooth reps, last couple sets were getting a little harder)
Incline DB - 70x12, 80x9, 90x6, 100x6
Incline BB - super wide, slow negative, big pause - 3 sets
Cable flys - slow negative, stretch, squeeze - 3 sets
Pushdowns - 4 sets
Rope extensions - 3 sets
Cordova extensions - 3 sets
Reverse grip bench - 3 sets
Quite good, quite good. My elbow sleeves were noticeably tighter today, neat
Back/Traps/Rear delt
Superset straight arm pulldowns and stretchers - pre exhaust - 3 sets
Close grip pulldowns - slow negative, stretch and squeeze, felt good - 4 sets
Pullups
Smith BB row - low, for the lats, tried both over and underhand, prefer under I think… 4 sets
Wide grip cable rows - heavier, for upper back, squeeze elbows back - 3 sets
Weighted hanging lat stretch
BB Shrug - 3 second squeeze at top - 3 sets
Cable reverse flys - 3 sets
Face pulls - 2 sets
Reverse DB flys on incline bench - 2 sets
Deeecent.
Picked up some solid flat-bottomed shoes to try for squatting/deadlifting, we’ll see how that goes.
Squat is making rapid progress and bench is sessiasfawk.
[quote]Jab1 wrote:
Squat is making rapid progress and bench is sessiasfawk.[/quote]
Haha thanks man, hope it’s a lot sessier in about six months
Shoulders/bis
OHP - 45x16, 65x10, 85x8, 105x3, 130 - 8 sets of 3 - prettay good
Cable lateral raises - 3 sets
DB lateral raises - very strict and slow, then less strict - 3 sets
DB curl - 4 sets - not loving these, may switch to BB or something
Seated incline DB curl - slow eccentric, stretch and squeeze - 4 sets
Preacher curls - focus on bottom - 3 sets
Jesus curls - focus on squeeze - 3 sets
2 sets each of hammer curls, pinwheel curls, and reverse curls
My friggin arms better grow. I cannot figure out what works for the bastards
Tried to post, didn’t show up, let’s try again…
Leeeegs
C-P DL’s week 1 - warmups - 135x12, 225x8, 315x3, then
(75%) - 405x2
(60%) - 325 - 8 sets of 3
All felt as easy as they should, MUCH more volume than I’m used to for DL’s tho, some rough weeks ahead
Speed/Form squats - 45 x a bunch, paused deep, 135x10, 155x10, enough
Leg press - flat shoes showed me that I have a significant mobility issue in my right ankle. Broke it about 8 years ago, got a couple screws in er, have over-pronated ever since. I think that might be the biggest issue with my squat. Well, I’ll work on stretching it a lot, and in the mean time, only wear those shoes for squats and DL’s.
Calf press supersetted with standing calf raises - 2 sets each
Leg extension - 2 sets/leg, squeezin
Abs
Sheeeeit
Went in for chest/tris, did bar x lots, felt okay… 135x15, chest was feeling weird… 185 chest was feeling much more weird, 225 felt like it was gonna tear if I went any heavier. Just did some light tris and went home.
Dunno what’s wrong with it, felt like I was trying to lift with serious DOMS… now still just feels like crazy DOMS… both sides too, although the left more so than the right.
[quote]Gmoore17 wrote:
Sheeeeit
Went in for chest/tris, did bar x lots, felt okay… 135x15, chest was feeling weird… 185 chest was feeling much more weird, 225 felt like it was gonna tear if I went any heavier. Just did some light tris and went home.
Dunno what’s wrong with it, felt like I was trying to lift with serious DOMS… now still just feels like crazy DOMS… both sides too, although the left more so than the right.[/quote]
Had this before several times. Just rest up good and try to keep your shoulders loose.
