[quote]The Mighty Stu wrote:
… 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!
[/quote]
Stu - I’m having a hard time visualizing this.
What’s “prone”-- is that face down? LOL.
So, prone (not porne) on an incline bench and front raise, like, db front raise front raise?
[quote]SteelyD wrote:
(not porne)
[/quote]
Does not compute.
gym was packed, felt weird doing back squats for the first time in months so i stayed with front squats
front squats
225x4 RP +2 ( i did get a compliment on my depth, so that was pretty cool, most people look at me like i have no idea what i am doing)
reverse lunge with a front squat grip
worked up to 165x4(each leg). this is the second time doing these, lost my balance and felt rushed considering i took up to rack for 30mins
single leg -leg press-
worked up to a total of 3 45’s on each side, hit it 8 times with each leg, knee to chest.
calves -straight leg-
doing trapbar deads on thursday. always kills my quads a lot more then conventional deads.
[quote]SteelyD wrote:
[quote]The Mighty Stu wrote:
… 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!
[/quote]
Stu - I’m having a hard time visualizing this.
What’s “prone”-- is that face down? LOL.
So, prone (not porne) on an incline bench and front raise, like, db front raise front raise?
[/quote]
You lay face down on an incline bench (as if you’re gonna do reverse DB flyes), but instead, grab a barbell (I use the pre-loaded ones, as they have a smaller diameter of bar thickeness). Space your hands as far apart as you can, mine usually are touching the actual plates with my pinkies.
Then, while keeping your torso pressed against the bench, you essentially do a front raise, but because of the hand spacing, and angle, you will feel a much more pronounced contraction in your lower traps than in your delts (where most people expect it to be with this). Once you ‘get it’, I you’ll really dig this.
S
Highlights from today.
Zercher Squats (new exercise wanted to try) worked up too 235x3 with paused reps.
Deadlift: 345x1 395x1 445x1 475x1 500x1 Was my first time in a long while d oing deads and pretty happy about hitting 500 lbs for the first time. Belt and straps were used on the 500 lb.
Short straight bar curls: worked too 120x3 100x9 (PR)
OH 2 handed Dbell extension worked too 100x8 2 sets
Cable curl 1 set to failure
pushdowns with V bar worked up too 190x8
Cable pullthroughs 2 sets of 140-150 lbs 7 or 8 reps
Back+Bis @ 5:30am
DB row
wut 160x2, grip fail then 140x7 each arm
CG Pulldown
wut 210x12 +4rep PR
180X10
Wide Grip Seated Row
wut 200x12
Lat Pushdown 2xfail
Face Pull 2xfail
BB Curl
wut 90x11
80x10
70x8
DB curl, one arm at a time 20x2xfail
DB rows were kind of shit today, got a little ahead of myself with the 160’s and then when I backed off my grip was already fried, I think I’ll work the 140’s for a while. Hadn’t done lat pushdowns in a while but they felt great, a great finisher.
Back n Bi’s yestersday… my sets usually go as 8 6 4 2 burn out(10 to 15lbs less than first set)…
just some #'s
Behind Neck Pulldowns. Start 165x8 finish 245x4
Pulldowns. Start 180x8 finish 250x4 (rack plus 10lbs plate)
Cable Row. Start 200x8 finish 275x4 (rack plus 10+5lbs plates)
Rope bent over lat push/pulldowns. 45x12x3
Tbar row. 1plate 3x12…
Sit Alt DB curl. Start 35x8 finish 55x4
Preacher Curl ezbar. Start 55x12 65x10 75x10
BB curl. Start 65x8 Finish 105x3
[quote]bugeishaAD wrote:
Comments and shit always appreciated.
[/quote]
You look like a pale bodybuilder man. Good work, keep plugging away.
And you also have big brass balls for putting yourself out here like that. Fucking pretty cool if you ask me.
ME Bench
1 3 Board Raw - Worked upt to 415x3
2. Floor Press with Double Looped Mini’s - 195lbs 3x5
3. Pull Ups - 5 sets
4. Biceps - 2 sets
[quote]countingbeans wrote:
[quote]bugeishaAD wrote:
Comments and shit always appreciated.
[/quote]
You look like a pale bodybuilder man. Good work, keep plugging away.
And you also have big brass balls for putting yourself out here like that. Fucking pretty cool if you ask me.[/quote]
Thanks a lot homeboy. Just what I needed to hear as I head out to go attempt a 365 x 3 bench. Game time.
565 sumo DL today, chalk only.
I feel sexy 
http://feigenson.zenfolio.com/tpstraining-1-23-2010
It was a training day at my gym, Enjoy the pics of intensity guys.
You’ll even see my ugly mug in there too.
DB bench
45x13+
55x12
70x6
80x5
90x4
100x2
110x5
110x3
Dead skulls
105x8
115x8
125x5or6
Other shit too… Inclines went better than expected, but I think I’m falling in love with the superset JB talked about earlier. I hated it the first time I tried it, missed it today.
365lbs x 3 + 1 forced rep on the flat bench. I’m very proud of myself.
[quote]countingbeans wrote:
DB bench
45x13+
55x12
70x6
80x5
90x4
100x2
110x5
110x3
Dead skulls
105x8
115x8
125x5or6
Other shit too… Inclines went better than expected, but I think I’m falling in love with the superset JB talked about earlier. I hated it the first time I tried it, missed it today.[/quote]
(insert JB’s evil laugh here)
I tried Stu suggestion of the prone front raises after Haney shrugs.
JB likey.
[quote]bugeishaAD wrote:
365lbs x 3 + 1 forced rep on the flat bench. I’m very proud of myself.[/quote]
[quote]hungry4more wrote:
565 sumo DL today, chalk only.
I feel sexy :)[/quote]
Damn Good shit bro’s! This thread is pure motivation!
Shoulders last night. (quick session.)
Standing Military press. start 135x8 finish 195x4 then 135x12
BB Front Raises. 30x12 40x12 40x15 first time for bb front raises(kinda different)
Lat Rais machine. 110x12 130x10 130x10 100x12
BentOver reverse cable flys. 7.5x12 12x12 7.5x15 weight is light but these kill my rear delts!
Rear Shrugs. 225x10 235x10 245x10
Shrugs. 315x10 405x10 455x8 315x15
Tuesday night (late update)
Upper Body
Seated DB shoulder press:
Ramp to top set 80*8
Bentover rows:
Ramp to 1956+2 w/more leg drive
Burnout set 13512
HS One arm low row:
Ramp to 3pps + 25lbs*10
BB flat bench:
Ramp to 205*5 << No E-numbers here lol. Can’t say I didn’t expect it with only exclusively using DBs for this. PL setup with elbows somewhat tucked. No spotter also which = lower confidence especially for this movement
DB curl
Ramp to 45*10
Dips
BW*15,12,11
Don’t know what to say about BB bench. I’m sure many a great chesticles have been built without though I am rather jealous of Bug’s numbers. Think I’m going to stick w/ what’s worked for me and just keep pounding away at DB press variations.
[quote]hungry4more wrote:
565 sumo DL today, chalk only.
I feel sexy :)[/quote]
Damn bro thats insane!!
Congrats, I’d feel sexy to haha
Squats
305x14
PR - 365x4 - PR
My previous best was 365x3, so it’s only a one rep PR. The first time tho was ramping up towards that one heavy set. I think the 365x4 is much more significant considering the previous set of 305x14 (5/3/1), so I believe I can go heavier if fresher. Definitely gonna start throwing in more heavier sets after my final set of the day for 5/3/1.
Just wanna send a big shout out to everybody here on the Brotherhood. I’ve been extremely motivated as of late and the fire has been re-sparked. I feel like I’ve learned more things about myself and my training, and have taken things to a new level. I think of the big numbers I see here daily. The dedication and commitment you just dont see on a regular basis and with the people around us and in our gyms. I just wanna put this out there ahead of time. I WILL hit 275 on my next bench training session. Its been a bitch for me for a little while, but I’ve never been so hungry and so certain of anything in my life, that there’s absoloutely no way I can fail.
Keep doing it up big boys!