Stefan's Log

Training Training Logs
121

I am on the second month so i will be using the 60% of my training max.

Squat-
170 x5
195 x5
220 x5

BBB Assistance-
155 5x10

Low Row Machine-
3x15…Honestly these work my biceps better than anything I have ever done.

122

OHP-
80 x5
95 x5
105 x5

BBB Assistance-
75 5x10

Face Pulls-
3x10…I really don’t feel these, sometimes I do, then sometimes I do not.

123

Deadlift-
225 x5
270 x5
305 x5

BBB Assistance-
215 5x10

Then I did some rack pulls and some shrugs.

Basketball in about 30 minutes and then a bball game at 7.

124

At 6’5, have you ever had any issues with deadlifting form?

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125

[quote]theBird wrote:
At 6’5, have you ever had any issues with deadlifting form?

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Actually, I do have some issues. There are days where my form is pretty good and days where it is off. Most of the time my forms goes bad when I am doing a heavy set for 5. It is hard for me to get down and drop my hips. I work through it but I really have to focus on my form so I do not re-injure my back again. Thanks again for stopping by.

126

What happened to your back?

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127

DB Bench-
65 5x5
55 5x10

Chins and Dips in between sets.

Low row Machine-
1 all out set just for pump

128

Squat-
180 x3
210 x3
235 x3

BBB Assistance-
155 5x10

Shrugs-
315 2x20

129

[quote]theBird wrote:
What happened to your back?

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Oops, just saw this. Last summer I pulled 400 and with bad form. I am assuming I herniated a disk. I couldn’t squat or deadlift for over a month. My lower back hurt constantly. It wasn’t very fun.

130

OHP-
90 x3
100 x3
110 x3

BBB Assistance-
75 5x10

Low Row-
3x10

131

Deadlift-
250 x3
290 x3
325 x3

BBB Assistance-
215 5x10

I then did some rack pulls and shrugs

Low Row-
3x10

132

Good to hear that your recovered.

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133

[quote]theBird wrote:
Good to hear that your recovered.

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Thanks man!

DB Bench-
70 5x5

60 2x10
55 3x10

Weighted and BW chins after that,

Low Row-
3x10

134

Squat-
195 x5
220 x3
250 x1

BBB Assistance-
155 5x10

Shrugs-
315 3x10…Pause at top
.
.
…Super Set with
.
.
Low Row-
3x10

135

OHP-
95 x5
105 x3
120 x1

BBB Assistance-
75 5x10

Heavy Singles-
115 x1
115 x1
115 x1
115 x1
115 x1

Low Row-
3x10

136

So do you always go for heavy singles on the 3rd week?

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137

[quote]theBird wrote:
So do you always go for heavy singles on the 3rd week?

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No, I did them this week just to get the feeling for a heavier OHP. Sometimes I do heavy singles after the assistance, it just depends on how I am feeling that day.

138

Deadlift-
270 x5
305 x3
340 x1
370 x1
405 x1- PR!!! Good form and no pain!! Feeling pretty happy right now about it.

Squat-
135 x5
170 x3
225 x1
250 x1
275 x1
300 x1 PR!!!

I also did some heavy chins. I lifted at my brother’s gym in Louisville and it is a very serious gym and the guys there helped me with my form and breathing on DL and helped me getting the new PR. Awesome gym!!!

139

Congratulation on the pain free PRs?

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140

[quote]theBird wrote:
Congratulation on the pain free PRs?

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Thanks man!!!

DB Bench-
75 5x5
55 5x10

Weighted and BW Chins

Low Row-
3x10