Chest/shoulders/tris
Paused PL Bench
wut 275x1
Incline DB
wut 75x11 +2 rep PR
65x10
55x10
Cable Fly 3x15
Lateral Raises 3x15
Lying db tri extensions
wut 40x7 +2 rep PR
35x9+4
Rope pushdown 1xfail
Gym closed so had to leave tris a little short.
Lurking in this thread is starting to feel weird and pervy so I shall have to join in. Reading about others’ progress is hugely motivating. Bug, that is one impressive lift.
Back and biceps last night.
Rack pull 250kg (550lb) x 4
did 528 x 10 last week though which is possibly better. Will get a vid done next time.
One arm t-bar row - 52.5kg/115lb on the bar x 10 each side.
Rack chin - 20KG x 6
Not much weight added but I aint light.
Alt curls (full rotation) 24kg/53lb x 8 each side.
Pinwheels 34kg/75lb x 9 each side
EZ curls - something pathetic x 11, was absolutely fried by this point for some reason. More carbs pre-training next time.
I keep losing my log books, so here we go.
All weights are in kilos.
Shoulder Workout:
DB Shoulder Press:
34x7
40x8
40x8
DB’s unfortunately don’t go any higher than 40 kilo.
Plate loaded shoulder press:
125x12
135x10
145x5
100x7
Chest/Back Workout:
Incline BP:
90x4
100x4
110x5
I usually aim at sets of 100x10 for these.
Plate loaded seated row. Long squeeze and slow negatives.
120x8x3
Plate loaded chest press (similar to hammer strength):
140x6
150x5
120x8
Plate loaded pulldown. Long squeeze, slow negatives.
130x8
130x8 (6-2)
110x10
I then proceeded to do a bunch of controlled burnout reps on various back exercises. Really liking the technogym pure strength machines as they provide nice resistance curves.
Just started performing more squeeze/feel sets lately. While I had to lower the loads quite a lot, I’m starting to feel the benefits. I get so tired in my biceps holding those weights in the fully contracted position though. Will come back to more all-out sets and allow myself to use some momentum in a couple of months.
Shoulders last night:
Arms today
Close grip decline press worked too 250x4.
Short barbell curl worked too 2 sets 110x4 drop 95x8 95x7
pinwheel worked too 65 2 sets 6 or 7 reps each
OH 2 handed dumbell extenstion 100x7 100x5
Pushdowns worked too 170x8
single handed pushdown with rope 60x8x2
cable rope hammer curl 60x8 50x9 (1 handed)
PRs today:
405x7 BB Rows
575x1 Sumo DL
315x4 Zercher Squats.
Deadlift Day:
-
Reverse Band Deads (Blue Band)
225x3
315x3
405x3
495x1
585x1
615x1
Then put my Suit on…
635x1
655x1
675x0 (Slipped out of my hands)
675x1 (Win)
- Back Extensions 4x8-10 Green Band
- Pulldown Abs - 3 sets
- Sled Drags - 3 trips
Stretched. Done.
[quote]hungry4more wrote:
PRs today:
405x7 BB Rows
575x1 Sumo DL
315x4 Zercher Squats. [/quote]
Seriously.
Cut that shit out ! You and your near 600 lb dead lifts mocking me on every website I frequent!
Great job man, and doing it between 5 mile rucks…youre crazy man, I like you, but youre crazy.
[quote]WS4JB wrote:
[quote]hungry4more wrote:
PRs today:
405x7 BB Rows
575x1 Sumo DL
315x4 Zercher Squats. [/quote]
Seriously.
Cut that shit out ! You and your near 600 lb dead lifts mocking me on every website I frequent!
Great job man, and doing it between 5 mile rucks…youre crazy man, I like you, but youre crazy.[/quote]
GTFO of BOI. ur banned.
Just playin. Insane PRs. We all hate you.
Something I did a few nights ago (and I’m sure I’ll repeat it and mention in my contest thread), was reverse grip shoulder presses followed by traditional grip standing pressing in a smith. My thinking was to try to really focus on the delineation between my front delt and upper chest (I’ve seen some guys with a very pronounced separation). Anyway, bottom line is it burned like hell and I just wanted to share 
S
[quote]bugeishaAD wrote:
[quote]WS4JB wrote:
[quote]hungry4more wrote:
PRs today:
405x7 BB Rows
575x1 Sumo DL
315x4 Zercher Squats. [/quote]
Seriously.
Cut that shit out ! You and your near 600 lb dead lifts mocking me on every website I frequent!
Great job man, and doing it between 5 mile rucks…youre crazy man, I like you, but youre crazy.[/quote]
GTFO of BOI. ur banned.
Just playin. Insane PRs. We all hate you.
[/quote]
Sry gaez i’m heer 2 stay
I found my weakest point of the deadlift. I pulled about an inch or two lower then last week, and I could feel it.
mid shin rack deads
315x3
365x3
405x3
455x2
405x5
365x8
315x20
yates rows
135x8
135x8
155x8
185x8
205x8
negative chins
a shit load
notes - ya, pulled lower today and it felt nice. the plates were maybe 5-6 inches off the ground? and that shit was hard. felt good though.
lower back was fuckinfatigued after that so yates rows where better. chins sucked though.
[quote]Stuntman Mike wrote:
I found my weakest point of the deadlift. I pulled about an inch or two lower then last week, and I could feel it.
mid shin rack deads
315x3
365x3
405x3
455x2
405x5
365x8
315x20
yates rows
135x8
135x8
155x8
185x8
205x8
negative chins
a shit load
notes - ya, pulled lower today and it felt nice. the plates were maybe 5-6 inches off the ground? and that shit was hard. felt good though.
lower back was fuckinfatigued after that so yates rows where better. chins sucked though.[/quote]
Funny how difficult shit can be when you tweak it just a little bit, eh? So easy for us all to fall into grooves we’re comfortable with.
Legz (Deadlift emphasis)
Conventional Deadlift:
22512
3158
3655 <<Straps on
3855
4055
4255
4455
4453
315*16 <<straps off, mixed grip 8R +8L
Wide-grip pullups:
BW*12,12,10,8
Bulgarian Split Squat:
4015
4512,12, die
Cybex Lying Leg curls:
9015
11012
12012
13010
leg press machine calf raises:
12020
W15
T15
F12
Checked BW after not checking since around Xmas (was around 195lbs)…now around 205lbs. At first I was like “Meh” but after thinking about it thats 10 pretty clean pounds in about a month. Sure some of it might be water but whatever, I’m happy. Still have pretty good vascularity going on with 4 visible abs and a smidge of the lower 2 and gains are coming steadily with the increased weight. AND pullup numbers are higher (used to be 8 or so). FOOD sure is anabolic.
bench:
185:10
205:10
225:8
2 arm curl:
155:1
135:4
hammer curl:
80:5x
85:5x
90:5x
squat:
225:5x
315:5x
405:5x
500:2x
[quote]ahu2468 wrote:
FOOD sure is anabolic.
[/quote]
That’s what I keep saying haha, I’m pimpin’ out my new method, drink a dozen eggs an hour after your PWO shake, it’s doing wonders for strength.
Nice deads.
I took a week off - first in over a year I believe.
Yesterday Military press - nothing spectacular
Today I did cardio, curls, and tricep work. Damn I’m embarassed even to admit that. I don’t think my pride will allow me to have an “arm” day for a while. I decided to go back to the 531.
Deads
135x10+
185x10
225x8
275x6
315x6
365x6
405x4
405x1
I suck so much dong with pulling these days I’m dropping it for awhile…
front squat
barx10+
95x8
135x8
185x6
225x2
Shrugs
315x14
405x13
495x8ish
545x3or4
Some DB curls
Shit sucked… Oh and I divide a lot of your guys numbers in half to feel better about myself…
coutingbeans try adding in some sumos and RDLs for variety.
here beans i will make you feel a little better
back day
conventional DL (haven’t done these in about 6 weeks) previous max was 385
135x8
225x8
315x6
365x4
405x1 (PR)
315x15 -this was fun, killed me and i have never sweated so much after doing some deads before
single arm DB rows
90x15
100x12
110x10 should have moved up to the 120’s ->next time
Gym was packed, waiting for something to open up
EZ bar curls
80x10 100x5x5x5 80x8 (all strict form, not normally bicep day)
Cable row with a wide grip
120x12 150x10 170x8 200x5
push-ups with a 45lb plate on back
x15 x12 x9 slow neg to feel it in my traps
tomorrow is chest and bi day