Back/traps/rear delt/abs
Good workout, basically the same as last time. This day is boring to write everything down cause I don’t care about weights, just about feeling the muscles on all the movements. But yeah it was excellent today.
Shoulders/bis
Strict OHP - all reps paused on chest - 45x18, 65x12, 95x6, 115x5, 135 - 4 sets of 5 - Pretty good, had to use a little leg drive on the very last rep again, dangit
Cable lateral raises - 3 sets
DB Lateral raises - super strict, then not as strict, then swingin - 3 sets
Seated incline DB curls - super strict, very slow negative, stretch, squeeze up - 4 sets
Jesus curls - big squeeze - 6 sets
Spider curls - emphasis on bottom - 3 sets
Hammer curls and reverse curls
Pretty good workout. Was a guy there that benched 365 for 3 sets of 5, no spotter around or anything. Probably the most I’ve seen anyone do in person. Which is probably a commentary on the lack of very strong people in commercial gyms, but it was still pretty awesome.
Legs
Sqwatt - 45x lots, long pause atg, 135x12 paused, 185x10 paused, 225x7, 275x5, 315x3, 345x1, 365x1 (was pretty happy with this, much better form than last time I went this heavy, stayed much tighter, not perfect but getting better), 315x4, 315x3, 315x3, 225x12 (was going to go for a 20 rep set, but around rep 9 I started to get light headed, knew there was no way I was making it much past 12 without something terrible happening)
Stiff-leg deadlift - super strict, push the ass back, feel the stretch - 4 sets
Leg press - slow negative, allllll the way down - 4 sets
No calves, ankle was not feeling good at all
Abz - superset weighted decline situps and knee raises - 3 sets each, then superset rope crunches and hanging knee raises - 3 sets each
Excellent workout. Wanted to do leg extensions but machine was used for a very long time, oh well, was still in there killing it for like an hour 40.
Chest/tris
Bench - 45x40, 135x15, 185x8, 225x5, 245x5, 270 - 4 sets of 5 - excellent, all good smooth reps
Incline DB - 70x12, 80x9, 90x6, 100x7
Fly machine - slow negative, stretch and squeeze - 3 sets then drop set
Pushdowns - very strict form, squeeze at bottom - 5 sets
Rope extensions - very strict then not so strict - 3 sets
Cordova extensions - 2 sets/arm
Reverse grip bench - slow negative, pause on chest - 3 sets
Back/traps/rear delt
Straight arm pulldowns - really feelin the lats, push the elbows back, pre exhaust - 3 sets
Close grip pulldowns - slow negative, squeeze it down - 5 sets
Pullups - 8, 8, 9
Smith Underhand BB Row - really squeeze it up, push it back against my stomach for a second at the top, felt awesome - 4 sets
Wide grip cable rows - 3 sets
Hanging weighted lat stretch
DB Shrug - big squeeze at the top of each rep - 4 sets
High cable reverse flys - 4 sets
DB bent over reverse flys - 4 sets
Abs
Very good workout
Shoulders/Bis
Strict OHP - all reps paused on upper chest - 45x18, 65x12, 95x8, 115x5, 135 - 2 sets of 6 - had to use some leg drive on the last rep of second set
Cable lateral raises - 2 sets
DB Lateral raises - very strict then not so strict - 3 sets
Jesus curls - pre exhaust, focus on squeeze - 6 sets
Seated incline DB Curls - very strict, slow negative, squeeze up - 4 sets
Spider curls - focus on bottom part - 3 sets
Hammer curls and reverse curls
I think I may need to change something with my shoulder workout. My shoulders have been aching more by the time I get to bi’s, and it makes it very painful with the stretch it puts on my delt… It seems to be the lateral raises that is doing it, but I’m wondering if going all the way down to my chest on OHP might be the real reason… I’ll try not going down quite as far, maybe that will help.
Legs
Sumo DL - Coan-Phillipi Week 5 - warmups - 135x12, 225x8, 315x5, 385x2
(80%) - 435 - 3 sets of 3
(65%) - 355 x 3, 3, 13 (that last set of 13 was a mistake haha every rep was fast and smooth so I just kept going, but it destroyed me for the rest of my workout)
Paused squats - focus on form and speed - 4 sets
Hack squat machine - 1 set
Leg extensions and abs, got outta there, I was spent
[quote]Gmoore17 wrote:
Shoulders/Bis
Strict OHP - all reps paused on upper chest - 45x18, 65x12, 95x8, 115x5, 135 - 2 sets of 6 - had to use some leg drive on the last rep of second set
Cable lateral raises - 2 sets
DB Lateral raises - very strict then not so strict - 3 sets
Jesus curls - pre exhaust, focus on squeeze - 6 sets
Seated incline DB Curls - very strict, slow negative, squeeze up - 4 sets
Spider curls - focus on bottom part - 3 sets
Hammer curls and reverse curls
I think I may need to change something with my shoulder workout. My shoulders have been aching more by the time I get to bi’s, and it makes it very painful with the stretch it puts on my delt… It seems to be the lateral raises that is doing it, but I’m wondering if going all the way down to my chest on OHP might be the real reason… I’ll try not going down quite as far, maybe that will help.[/quote]
I found reversing at the nose to be much more comfortable, even a gentle touch to the tip. Lol.
What’s your squat PR? Paused warmups helping do you think? I like that idea.
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Shoulders/Bis
Strict OHP - all reps paused on upper chest - 45x18, 65x12, 95x8, 115x5, 135 - 2 sets of 6 - had to use some leg drive on the last rep of second set
Cable lateral raises - 2 sets
DB Lateral raises - very strict then not so strict - 3 sets
Jesus curls - pre exhaust, focus on squeeze - 6 sets
Seated incline DB Curls - very strict, slow negative, squeeze up - 4 sets
Spider curls - focus on bottom part - 3 sets
Hammer curls and reverse curls
I think I may need to change something with my shoulder workout. My shoulders have been aching more by the time I get to bi’s, and it makes it very painful with the stretch it puts on my delt… It seems to be the lateral raises that is doing it, but I’m wondering if going all the way down to my chest on OHP might be the real reason… I’ll try not going down quite as far, maybe that will help.[/quote]
I found reversing at the nose to be much more comfortable, even a gentle touch to the tip. Lol.
What’s your squat PR? Paused warmups helping do you think? I like that idea.[/quote]
Hmm yes I think I’m going to try stopping a little higher, see if my shoulders like it more, thanks for the comment.
And yes I’m liking the paused squats, helping me focus on form, staying tight, etc. My squat PR is 375 
lol I think I’ve improved since I did that but we’ll see next time I decide to go for max. Also I’m thinking of running Smolov in September-ish, because I’m thinking lack of squatting frequency for my entire training career is why it sucks so much. Hoping it’s at least 400 by then, and then maybe running Smolov could get it to mid-400’s.
Chest/Tris
Bench - 45x40, 135x15, 185x8, 225x5, 245x5, 270 - 2 sets of 6 - Awesome, easy sets
Incline DB - 70x12, 80x9, 90x6, 100x8
Incline BB - super wide grip, very slow negative, pause on chest - 3 sets
Cable decline flys - slow negative, stretch and squeeze - 3 sets
Pushdowns - very strict, big squeeze at the bottom - 5 sets
Extensions - very strict then not so strict - 3 sets
Cordova extensions - 3 sets
Reverse grip bench - 3 sets
Good workout. Will put up either 330 or 335 next chest workout.
Back/traps/rear delt/abs - same as last time with slightly different weights
[quote]Gmoore17 wrote:
Back/traps/rear delt/abs - same as last time with slightly different weights[/quote]
Getting lazy… lol
[quote]Spidey22 wrote:
[quote]Gmoore17 wrote:
Back/traps/rear delt/abs - same as last time with slightly different weights[/quote]
Getting lazy… lol[/quote]
Haha yeah there’s nothing on that day that I really care about weights used, more about feel and such, so it’s boring just writing out the same, or at least similar, list of exercises each time. Still get a really good workout though, just lazy with the writeup
Shoulders/bis
Strict OHP - all reps paused - tried stopping a big higher, hated it, went back to pausing right down on my upper chest. Worked up to 135x6 strict, then 155x3 with leg drive, for funsies before I go up in weight next time.
DB Lateral raises - super strict then not as strict - 4 sets - this is definitely what is making my shoulders ache. I have to stop the sets when I can’t do them strict anymore.
Cable lateral raises - 2 sets
Cross-body hammer curls - 4 sets
Preacher curls - 4 sets - felt really good
Standing preacher bar curls with 3 second negative - 2 sets - meh
Jesus curls - focus on the squeeze - 6 sets
Leggggs
Squats - really focusing on elbows, kept my whole upper body tighter, was excellent - 45xlots paused, 135xlots paused, 185x10, 225x5, 275x5, 315x5, 335x2, 365x1, felt good so 385x1 (PR! Wasn’t pretty but I’ll take it), 335x2, 315x5 (very good set), 315x3 (Paused the last one for some reason), DONE. Excellent day of squatting.
Stiff leg deadlifts - 4 sets
Hack squat machine - 3 sets
Leg extension - big squeeze at top - 3 sets… started off supersetting this with leg curls but the leg curl machine is just awful
Abz
Aaaaand I’m spent
Chest/Tris
Bench - 45x45, 135x18, 185x10, 225x5, 275x2, 305x1 (WOW this felt easy, felt like I had 4 in me),
335x1 (Nice! Ties my all time best, and I was about 20 pounds heavier last time I got it. Also I got a shitty liftoff, and still was a pretty good rep), 270x7
Incline DB - 70x12, 80x9, 90x6, 100x8
Incline Bench - super wide grip, very slow negative, pause on chest - 3 sets
Flys - 3 sets
Pushdowns - very strict, big squeeze - 5 sets
Rope extensions - very strict then not as strict - 3 sets
Cordova extensions - 3 sets
Reverse grip bench - slow negative and pause - 3 sets
Pretty happy with both the 385 squat yesterday and the 335 bench today. Hoping for 455 and 365 in about 6 months… and 545 deadlift in about 2 months.
Back/traps/rear delt/abs
You knoww
Shouldies/Bis
Strict OHP - all reps paused on chest - 45x18, 65x12, 95x8, 120x3, 140 - 8 sets of 3 - felt good, all good solid reps
Cable lateral raises - very strict - 3 sets
Jesus curls - focus on the squeeze - 6 sets - best these have ever felt, nice poomp
Straight bar preacher curls - focus on the bottom part - 3 sets - felt good on the bis, not so good on the wrists, will use a different bar next time
Seated incline DB curls - very slow negative, stretch and squeeze up - 3 sets
Cross body hammer curls - strict, big squeeze at top - 3 sets
Reverse curls
Strong work outs, man.
[quote]MaximusE wrote:
Strong work outs, man. [/quote]
Thanks for stopping by man I appreciate the comment.