saturday 16.1.2010
full back squat 155kg x5
snatch DL deficit 3-4 inches 160kg x2
DL on 5cm blocks 185kg x3
split bb squat 105kg x4 RL
Thanks for the tips guys. I had a local guy at the gym look at it and he pretty much said the same thing, keep my head up. I probably do need to think about my hands more, I tend to forget about them and just let the bar sit on my back. That’s a good idea with the front squatting as I don’t do much of that, it’ll force me to keep upright.
More videos to come.
Think about trying to push the bar up. Your elbows should rotate downwards. It will also help with keeping your chest up.
DE Squat/DL
- Speed Squat 10x2 325lbs + 100lbs of chains
- Speed Pulls 10x1 335lbs +80lbs of chains
- Leg Press 3x20
- Leg Curls 3x8-12
- Back Extensions 3x8
- Decline Sit Ups 3 sets
DE Bench
- Speed Bench 8x2 175lbs + 80lbs of chains
- DB Rows 4x6 170lbs (strict form)
- DB Press 70x8, 80x8, 90x8, 105x8
- Scarecrows to Facepulls - 3 sets
- DB Curls 3x8 30lbs
1/17/2010
I’M SUCH A NOOOOOOOB! Today I changed my grip while doing deadlifts (palm away, palm forward) and added 50 lbs. to my deadlift. I’ve known of this grip yet I didn’t put into practice until today. Again, no wraps.
Also, a quick on gym etiquette. Hey asian girl that smells like a french whore. Please don’t wear overwelming amounts of perfume to the gym. I have to breathe the air to.
Back Day:
2 min. warm up
Deadlifts: 130 lbs.x 10, 220 x 10, 270 x 6, 250 x 8, 250 x 7
wide grip cable pull downs: 165lbs x 10, 185 x 10, 195 x 8, 205 x 7
reverse db incline flys 20’s x 10, 27.5’s x 6, 22.5’s x 8
single arm DB Row’s 65lbs. x 10, 75 x 10, 80 x 8, 85 x 8
Single arm Cable Supermans 60 x 13, 80 x 13, 100 x 10, 90 x 8 (slow reps, felt the burn)
Sitting close grip cable pull ins Didn’t keep track of weight - 4 sets of 10 reps
4 min. warm down
Good workout, couple PR’s:
Bench 315x3
BB Rows 385x10
Push Presses 255x2
Time to eat and get stronger!
5/3/1 cycle 2, week 1
Went in today for some military press, and cardio. weight was at 218 after the cheat day yesterday, Ill be back on the diet till next saturday (take one cheat day)
strict military press: 110x16…not bad, 5lb PR.
Pullups w/o help of bands till I hit 25, ad a monster mini till I hit another 25
Weighted dips
BW 45x3x5
BW 55x5
BW 65X5
Low rope rows
setting 12 3x8 and 1x10
Did some Tire flips for cardio, I’ll regret it tomorrow.
Does anyone have good tips on how to fight cravings? Its a low carb day for me, and I want to engulf a box of cookies right now!
[quote]brauny96 wrote:
Does anyone have good tips on how to fight cravings? Its a low carb day for me, and I want to engulf a box of cookies right now![/quote]
Think about the next time you’re gonna fuck a girl, and how you’ll look even sexier if you don’t give in to your cravings, and she’ll want you even more.
Whereas if you cheat and eat naughty foods, she’ll be like “ya right you fat fuck” and won’t screw you.
Yeah right Nate, by the time the shirts off and the dick’s out, there’s no turning back.
Olol wut?
Bench press day
315X8
cable row
incline flies
lat pull down
2 board press - pause reps
I need to think about starting a shieko or westside program. I think I’m going to get serious the third week of February. I’m about to start traveling a lot. Anyone know of a good gym in the Kankeekee, IL area?
[quote]bugeishaAD wrote:
Yeah right Nate, by the time the shirts off and the dick’s out, there’s no turning back.
Olol wut?[/quote]
I was trying to motivate him you fucking asshole. Fat fuck, see if you get any from me this week.
C’mon motherfuckers where the hell are the PR’s? Everybody take the weekend off cuz it’s black person weekend?
My MLK PR:
Back Squats:
425x6
(In case y’all couldn’t tell, I’m really focusing on bringing up my squat lately, quite succesfully too)
[quote]hungry4more wrote:
C’mon motherfuckers where the hell are the PR’s? Everybody take the weekend off cuz it’s black person weekend?
My MLK PR:
Back Squats:
425x6
(In case y’all couldn’t tell, I’m really focusing on bringing up my squat lately, quite succesfully too)[/quote]
Damn, I hit 415x6…knew I should have gone for a 7th rep. Way to 1-up me.
Hahaha. Guess you got a goal now. Don’t expect me to be stagnant though lol. Keep it up…how’re your bench/deadlift/bodyweight out of curiosity?
[quote]hungry4more wrote:
Hahaha. Guess you got a goal now. Don’t expect me to be stagnant though lol. Keep it up…how’re your bench/deadlift/bodyweight out of curiosity?[/quote]
I haven’t benched or deadlifted for the past 3 months since I dropped them for the last DC blast, but I am probably going back to 5/3/1 because I am pissed about Bug’s 405 bench. I think my previous bests were 315x5 on bench and 475x8 on deadlifts. Those were all when I was weighing around 195…I am up a good ten lbs now though.
Nice nice, you got me beat by a bit on both of those.
Squat day - first day since October my hips felt almost normal. I’m almost excited. I’m thinking I’ll be able to start pushing myself again in a month.
Back squat - 5x5 wave sets 405 - 455
3/4 rep leg press for quads
ham curls
hip work
calf raises
Today got me to thinking about things I wished I had paid attention to years ago. This is unsolicited advice and I appologize for yall having to read an old man’s musings.
When the old guys say you have to do ab/core work for a heavy squat, do ab/core work.
When the old guys say you need to stretch and do soft tissue work, stretch and do soft tissue work.
When the old guys say you need to work on your hip flexures, work on them.
When the old guys say you need to work on shoulders and back to prevent impingements, work on shoulders and back.
I learned all these the hard way after not listening to the old guys.
You can tell pawpaw, “That’s nice PawPaw,” and wipe the drool from my chin and wheel me back into my corner of the nursing home now. Don’t forget to give me my damn meds.
Cycle 2, week one of 5/3/1
Deadlifts
290x5
320x5
340x12 five pound PR
good mornings
220x3x5
Kettlebell pull throughs
45 pounder, 2 sets of 15
Hip adductor
I realized something today,
I train with a college kid, an electrician, and an NFL hopefull punter. We all come from diffrent backgrounds, but we all share the same goal: get a humanly strong as possible.
Its great to finally have great training partners who can push you to your limits and make you stronger.