[quote]Bellmar wrote:
Those are some pretty strong chins stefan!!! How are you doing those? What sort of grip/form do you use?[/quote]
Thanks for taking the time to read and post!! I use an underhand grip. I start off with sets of 5 and do them in between my sets of overhead press. As my session goes on the number of reps decreases each set. Sometimes I add weight, the only issue is that I can only do a few reps with added weight, depends on how much. I shoot for at least 50 each workout.
BW this morning: 220.8
Cycle 1, Week 3, Bench
Bench-
140 x5
160 x3
175 x1 + 4
BBB Assistance-
125 5x10
Dips-
BW x50
I tried to get the best arche today while benching. I tried to do the set up Dave Tate teaches where you pull yourself up onto your traps. It felt uncomfortable like it is supposed to. I felt it in my lower back. I will take a video of it next time I lift so maybe someone can critique it.
Cycle 2, Week 1, Deadlift
Deadlift-
225 x5
260 x5
300 x5 +2
Kroc Rows-
RH-100lb x27
LH-100lb x22
Plank-
3x 1min
Skipping deload and starting a new cycle. I just don’t feel like I need it right now.
Cycle 2, Week 1, OHP
OHP-
65 x5
75 x5
85 x5 +3…These felt heavy, and I’m not sure why.
BBB Assistance-
60 5x10
Chin-Ups
BW x51
Cycle 2, Week 1, Squat
Squat-
170 x5
195 x5
225 x5 +2
BBB-
165 2x10
155 3x10
Need to fix my squat form. When I get fatigued I shift my weight to my left leg when coming out of the hole. Also there are times when I get too deep and round my back. Wasn’t a very good day for lifting.
Cycle 2, Week 1, Bench
Bench-
125 x5
140 x5
160 x5 + 2… Took videos of my bench today and I definitely need to work on my form. My biggest issue is staying tight. Also, feet placement might have to be changed also.
BBB Assistance-
135 3x5… Cut these short, had a little pain in my right shoulder.
Dips-
BW x50
Cycle 2, Week 2, Deadlift
Deadlift-
240 x3
280 x3
315 x3
Kroc Rows-
100lb x24
Shrugs-Yolk Work
155 x25
220 x20
Plank-
1min x3
Deadlifts felt heavy today, I feel like my DL has gotten worse but who knows. Over the next few months I’m going to be going on a bulk. Trying to put on about 20, we’ll see what happens. I don’t want to get fat so I can’t gain too fast.
I ordered 2 tubs of Grow Whey so I can start making gainer shakes. Also, I ordered some Surge workout fuel. I didn’t read up on it but I’m hoping it can give my days in the gym an extra boost.
School is starting next Monday so my lifting schedule will be different. I’ll also be playing basketball twice a week. I’m hoping that doesn’t hurt with my bulk.
If anyone has any advice about anything I just wrote out feel free to post it. I’m hoping more people start posting in my log.
Cycle 2, Week 2, Strict Overhead Press
OHP-
70 x3
80 x3
90 x3 +4
BBB Assistance-
65 5x10
Chin-Ups
BW x53
Used Surge workout fuel for the first time today. The workout went petty well and I wasn’t super tired after. I’ll be using 2 scoops for legs tomorrow since the workload will be a lot higher.
Cycle 2, Week 2, Squat
Squat-
195 x3
210 x3
235 x3 +2
BBB Assistance-Box Squat
145 10x5
This was the first time I’ve done these and they felt great.
Also, I did plank 3x 1min.
Video of my box squat assistance.
Also, yolk work. 225 x30
Cycle 2, Week 2, Bench
Bench-
135 x3
150 x3
170 x3 + 2
BBB Assistance-
155 5x4
I’m going to be doing the BBB different for now on. I’ll be doing 5x5 to work on my form and staying right.
Dips-
53 xBW
I am also going to be upping both chins and dips every week.
Yesterday’s Lift
Cycle 2, Week 3, Deadlift
Deadlift-
260 x5
300 x3
330 x1 +5 This set felt absolutely amazing!! I could’ve done at least 2 more but just stopped.
RDL-
135 3x5 I was just trying to get the form down. I will have to lower the weight.
Shrugs-
135 x15
225 x20
135 x20
These were supersets.
Kroc Rows-
100lb x20 Right hand
100lb x17 Left hand
Today was a day to work on form and I did my last week of bench.
Bench-
140 x5
160 x3
180 x1 +2
My form is getting a lot better. I am staying tighter and got my wrists to not bend.
BBB Assistance-
5x5 135
I then worked on my RDL form.
Cycle 2, Week 3, Squat
Squat-
195 x5
210 x3… was supposed to be 220 but I loaded it wrong
250 x1 +2 These felt great, probably could’ve gotten 1 more.
BBB Assistance- Box Squat, 1 sec pause at bottom
145 5x10
This is all I had time for. Got to the gym late because work ran over. Great session on the plus side!
Cycle 2, Week 3, OHP
OHP-
75 x5
85 x3
95 x1 + 5
BBB Assistance-
55 5x10
Chin-Ups-
BW x60
No deload, let’s keep it rolling!
Cycle 3, Week 1, Deadlift
Deadlift-
235 x5
270 x5
305 x5 + 2
Shrugs-
225 x20
135 x30…These were done as a super-set
Kroc Rows-
90lb x20
Side Bends-
90 x15
Cycle 3, Week 1, Bench
Bench-
125 x5
145 x5
165 x5 + 2
BBB Assistance-
135 5x5
Chin-Ups
55 xBW
Dips-
60 xBW
Here is a follow up from today’s lift. My bench went well. I tried to stay tight and stay that way. For the most part it went well. I am going to be doing at least 100 chins a week. So, I added chins to my bench workout, too. I am increasing my dips each week also. i.e, I did 60 this week and will be doing 65 next week. My chest is going to be hurting tomorrow, for sure. One problem I have with dips are the grips. My palms hurt if I don’t wrap the grips with towels. Overall, i had a great lift today.
Cycle 3, Week 1, Squat
Squat-
175 x5
200 x5
230 x5 + 1…These were pretty good. The only problem was that I leaned to the left on the last two reps.
BBB Assistance, Box Squats, 1 Sec Pause at bottom-
140 5x10
Shrugs-Super Set
225 x20
135 x30
Cycle 3, Week 1, OHP
OHP-
70 x5
80 x5
90 x5 + 2
BBB Assistance-
55 5x10
Chin-Ups
BW x65