[quote]hungry4more wrote:
trav, I’m thinking you should plant your feet a little farther apart on sumos, the outside of your shoe is digging into the ground. [/quote]
Yeah I notice that between reps, I’ll play with my stance next time.
[quote]The Mighty Stu wrote:
[quote]ronaldo7 wrote:
Watch this:
Good stuff, thanks for the entertainment while eating breakfast -lol
S[/quote]
Anytime man.
Past couple workout highlights: T-bar rows: worked up too 290x7, dropset 220 x 15
BB step up: worked up too 200x6 each leg
Good morning: worked up too 215x6
Decline bench worked up too 255x2. (suck dick at barbell presses)
Today: High incline presses around 75 degrees worked up too 185x2 + 1 after 15 seconds rest
Lateral raise machine worked up too 105x7
Hammer curls worked up too 50x6
Machine preacher: 145x6 150x7
Incline skull crusher: 115x7
Rear delt with tubing aka band pull aparts.
Seated press
45x13
55x12
65x10
75x6
85x3or2
If I didn’t have to kick them up, I bet I could get more reps with the 85’s. God my shoulders are weaksauce.
dead skulls
105x8
115x8
125x4or5
The 8 with 115 was a bitch, let alone 125
Lateral Raises
30
40
50
Rear Raises
35
40
50
Shrugs
225x20+
315x16
405x14
Front squats
bar
95
135
185
Only the second time in my life I have done these. The first time is when I F’ed up my leg. With all the dog walking, my leg has been feeling mint and my ankle seems to be getting more flexible, which I believe was my problem previously.
So seeing as my quads are seriously falling behind, if I can manage my fatigue, I plan on hammering some front squats for the remainder of tax season. Last year was deads, this year will be squats & shoulders.
BUT, fatigue management is a bitch during the season. I have a “plan” this year, where last year I just gassed up on caffeine and charged ahead.
[quote]countingbeans wrote:
So seeing as my quads are seriously falling behind, if I can manage my fatigue, I plan on hammering some front squats for the remainder of tax season. Last year was deads, this year will be squats & shoulders.
BUT, fatigue management is a bitch during the season. I have a “plan” this year, where last year I just gassed up on caffeine and charged ahead.[/quote]
Definitely hit up those front squats. Try doing them every 2-4 days, with only 1-3 working sets each time, keeping reps around 2-6.
Hit a 345 bench today, 10 lbs closer to 405. Gonna wait to retest max for a few weeks now, really focus on tris.
[quote]hungry4more wrote:
Hit a 345 bench today, 10 lbs closer to 405. Gonna wait to retest max for a few weeks now, really focus on tris. [/quote]
Good work dude.
I have to say that there is some progress happening in this thread. Nice to see it in this forum.
took a tip from Stu and changed my pullups from wide grip to close grip but still palms facing away.
DOMS.
Also, trap soreness kicked in only like 6-8 hours after doing behind the back shrugs, Haney style baby.
First off let me say everyone on this thread is the shit, you guys keep doing the damn thing and motivating each other to always improve. GOOD SHIT!
I was not going to post in here because my numbers suck and are a little lower than usual due to inconsistent training, and personal embarrassment. Well, I read a few pages back someone mentioned the word ACCOUNTABILITY. I am big on that word. So here are some of my numbers, and hopefully I can keep up with the monsters of BOI.
5ft 5in 202lbs
Flat bench: 305x4 hit 345x3 a while back…going to get it back!
Incline: 265x5
DeadLift: 405x2
Squat: 350x8 hit 405x8 last yr…will break this by the summer!
BBshrugs: 495x8
These numbers are from last two weeks of training.
[quote]Lil J76 wrote:
First off let me say everyone on this thread is the shit, you guys keep doing the damn thing and motivating each other to always improve. GOOD SHIT!
I was not going to post in here because my numbers suck and are a little lower than usual due to inconsistent training, and personal embarrassment. Well, I read a few pages back someone mentioned the word ACCOUNTABILITY. I am big on that word. So here are some of my numbers, and hopefully I can keep up with the monsters of BOI.
5ft 5in 202lbs
Flat bench: 305x4 hit 345x3 a while back…going to get it back!
Incline: 265x5
DeadLift: 405x2
Squat: 350x8 hit 405x8 last yr…will break this by the summer!
BBshrugs: 495x8
These numbers are from last two weeks of training.
[/quote]
you might underestimate yourself just a ‘little’ → good numbers, only DL a little weak in comparison with bench and squat
Mine today:
squat 142.5kg x10
snatch DL 170kg x2
split bb squat 107.5kg x4 RL
leg raises in between
[quote]Lil J76 wrote:
First off let me say everyone on this thread is the shit, you guys keep doing the damn thing and motivating each other to always improve. GOOD SHIT!
I was not going to post in here because my numbers suck and are a little lower than usual due to inconsistent training, and personal embarrassment. Well, I read a few pages back someone mentioned the word ACCOUNTABILITY. I am big on that word. So here are some of my numbers, and hopefully I can keep up with the monsters of BOI.
5ft 5in 202lbs
Flat bench: 305x4 hit 345x3 a while back…going to get it back!
Incline: 265x5
DeadLift: 405x2
Squat: 350x8 hit 405x8 last yr…will break this by the summer!
BBshrugs: 495x8
These numbers are from last two weeks of training.
[/quote]
You’re even shorter than me (I’m 5’7"), I bet you could do some damage pulling sumo. I pulled sumo for the 2nd time ever today…my best conventional DL was 525 from a week or so back, I hit 535 on sumo today, and obviously that number will be going up pretty quick for a month or 2 since it’s a new movement. That’s the good thing about short legs 
That and squatting.
Did some posing. They aren’t tighty whities haha, I pulled up my boxer briefs. Sorry for the gay music.
Lat spread is bad, most musculars are bad. But I thought it’d be cool to look back on this later.
Comments and shit always appreciated.
i wont say anything because i am smaller and less experienced than you, just great work(your back is very good) and i would kill for your bench numbers(amongst other lifts)
Highlights 1 arm tbar’s 4 plates a little rough form x 8 drop set 3 plates x 12
1 arm alternating front raise worked too 40’s x 7
chin grip pulldown 250x6
single arm cable pulldown (kneeling in cable crossover) 200x6
alternating dumbell row worked too 75x4 or 5 fuck my memory.
Just some #'s from yesterday…chest/tri’s
flatbench…245x8 265x6 275x4 285x3 295x3 305x3 225x10
InclineBench…200x8 215x6 235x4 245x3 250x3 185x12
DB Fly’s… 30x12 40x10 50x10
CGBP-145x12 165x10 185x8 135x12
Totti…thanks and I do not DL as much as I would like right now.
Hungry… I will have to give sumo a try, beast type numbers there bro!
Bugeisha… couldn’t see your post bro.
475x15 shrugs today, +3 reps from last time. Very nice to see my shrugs actually getting into a respectable weight range finally, after only using straps for the last 4 months or so. Sucks having small hands, all they’re good for is porno.
chest/bi
DB incline
100’sx6 ->bumping up to 105’s next time
EZ bar curls
110x6
incline DB fly
55’sx8
hammer strength wide chest
3 45’s per side x6
// grip pull ups
bwx10x7x6-> need to start adding weight to all variations of pull ups
today is leg day, i might back squat for the first time in 4 months. I really need to do some glute activation
ME Squat
- Safety Squat Bar Good Morning’s - worked up to 550x1 (I think that’s a PR)
- Belt Squat 5 1/2 plates x8 6plates 2x8
- GHR 3 sets with a Blue Band
- Sidebends 3x5 200lbs
Monday - Legs (squat emph.)
1)Medium Stance Squats
13512
2256
3156
3654
3853
4053,3,2,2
2)Cybex Leg Press
5 pps15
6 pps12
7 pps12
8 pps11
3)Standing Calf Raises Machine
165(?)*15,12,12
Overall, good session despite lacking energy levels…don’t like training at night for this reason. Squat poundages are pretty consistent but I’ve been able to increase the number of sets for my top set weight (only able to 405*3 once two weeks ago) Upper body is tonight and looking forwards to increasing my weak ass bench.
bench day, gonna hit some 5x5s on bench and squats for the next few weeks before I bump down to 3x3s when rugby starts.
185x5
225x5x5 pretty easy, I started a little light on purpose, if i get all 5x5 I’m going to bump up 10 lbs, so 235 next week
275x1
305x .5
incline DB (been 4-5 months since I danced with these, so cut me some slack, was very unstable for whatever reason)
70x8
80x6
80x4
slow negative dips
failure x a few sets
BB curls (weak as shit on these, despite have 17.5ish 'ceps, going to get my weight on these serially)
95x6
95x2
pinwheels
65x8
65x10
65x8
So bench was nice and light, I wanted to make sure I got them all. Bumping it up 10 lbs next week. Almost had that 305 which would be a 10lb PR, but was too spent from class all day and the 5x5s. DB inclines were shaky and took some adjusting, getting back into these should prove beneficial. Dips are just fun, will probably just do them regular next week and rep out
My biceps are weak as piss. They always have been; they don’t lag behind though as my numbers suggest. My main goal there is strength.
[quote]WS4JB wrote:
took a tip from Stu and changed my pullups from wide grip to close grip but still palms facing away.
DOMS.
Also, trap soreness kicked in only like 6-8 hours after doing behind the back shrugs, Haney style baby.[/quote]
Nice tightness in the lats huh? -lol You can still nail the mid back by doing scap retractions standing in the cable station instead of doing wide grip chins.
I love Haney shrugs as well, usually follow 'em up with BB front raises while laying prone on an incline bench (hand spacing as wide as you can), get a nice crunch in the lower traps! (you’ll love 'em, but you’ll curse me for the next day pain you’ll experience)
S