when i couldn’t add any weight to my deads, i switched to using a trapbar DL for 6 weeks. worked up to 405 for 5 reps and apparently my conventional DL max has increased by 20
i have tried sumo and i don’t know if it is my height, but my knees just can’t take it and i feel damn awkward. i do love RDL’s though
Lower
Front Squats
wut 255x3 ez and 225x10
leg ext 3x15
legcurl 3x10/“no” machine 3x20
calf raises 3xfail/“yes” machine 3x20
Had my camera but it crapped out before I got to my heavy sets. Cheap batteries ftl
Earlier this morning: Legs
Zercher squats worked up to a 255x3 with some good depth.
Sumo deads semi wide stance: worked up too: 455x4
Leg curls worked up too: 190x6
barbell stepup too a bench: 205x6
Ab wheel 3 sets
Seated calfs worked up too: 90 lbs each side x 6
Good day overall.
Fuck girl scout cookie season
No PRs today (amazing I know), went in for more of a pump/feel session, and as far as that goes, it was a good session.
chins +30kg x3
db row 60kgx4
alternate db curl(offset grip) 30kg x4
[quote]hoosegow wrote:
Fuck girl scout cookie season[/quote]
lmao. I ordered several boxes of Somoas from one of my students… had to put them under lock and key until the end of June -lol.
S
[quote]The Mighty Stu wrote:
[quote]hoosegow wrote:
Fuck girl scout cookie season[/quote]
lmao. I ordered several boxes of Somoas from one of my students… had to put them under lock and key until the end of June -lol.
S
[/quote]
Isn’t there an old story about a top bodybuilder freezing his own birthday cake until after his contest was done ?
Off day today, just lots of work between gym/bar and trying to get all my meals in.
DB shoulder press
40x8
60x8
80x3
70x7
push press
135x5
185x5
205x2
225x.5
135x10
CGBP
135x5
155x5
185x5
205x5
225x5
245x2+1
PJRs
70x12
85x7
notes: good workout. gym was pretty much empty (compared to what I was used to) so it was easy to get around. Looking to get into the 90s for DB pressing in a few weeks, first time moving them first in my workout and I like it.
Push presses alright, still trying to feel out how much dip/bar placement all that stuff. CGBP was pretty sweet, considering last week I got like 205x3 haha. PJRs are almost where I left off a few months ago so except those to increase as well.
Good workout after feeling like shit all day (getting sick AGAIN. fuck) is really good for the soul haha.
I kind of want to start the hungry4more routine of 5 deadlift PR’s a week. I heard its great for increasing your deadlift.
Dynamic Upper
Turns out the adjustable handles that I use for DB Rows and the Side Deadlifts is 25lbs, not 20lbs, so yay?
Oh, this is how we do our JM Presses.
Back/RP’s deload:
deta-- You’re gym has 200+ lb db’s?
[quote]SteelyD wrote:
Back/RP’s deload:
deta-- You’re gym has 200+ lb db’s?[/quote]
Ha, this is maybe pimping myself out but my gym uses this for DB Rows over 130lbs
http://feigenson.zenfolio.com/tpstraining-1-23-2010/h270c1066#h37294eca
I jumped back into the 531 program where I had laid off in December. I’m going to follow the boring but big program this cycle. Today:
Bench 3X5 - last set 340. I almost got a sixth rep. I should have got a sixth rep but I gave up on it.
Auxillary work: 5X12 bench, one arm rows
[quote]detazathoth wrote:
[quote]SteelyD wrote:
Back/RP’s deload:
deta-- You’re gym has 200+ lb db’s?[/quote]
Ha, this is maybe pimping myself out but my gym uses this for DB Rows over 130lbs
http://feigenson.zenfolio.com/tpstraining-1-23-2010/h270c1066#h37294eca[/quote]
Hey, nothin’ wrong with that!
My gym (the real one, not “the Y”) has DB’s to 150. I McGyver’d a rig where I can connect a
couple 10kg plates, but anything much more than that gets a little too unweildy:
The gym guy said he once thought he saw some heavy db’s out in the gym’s garage. He’s going to check to see if there’s anything heavier than 150’s. I’ve been considering getting the raw materials and making some custom db’s. We’ll see if that ever happens…
[quote]detazathoth wrote:
[quote]SteelyD wrote:
Back/RP’s deload:
deta-- You’re gym has 200+ lb db’s?[/quote]
Ha, this is maybe pimping myself out but my gym uses this for DB Rows over 130lbs
http://feigenson.zenfolio.com/tpstraining-1-23-2010/h270c1066#h37294eca[/quote]
That looks fucking awesome… The fact the entire place has a thin layer of chalk on it helps too.
[quote]JaX Un wrote:
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
[/quote]
lol, Thanks man.
It isn’t so much the number as the fact mine haven’t moved in forever. I mean I know that it is a combination of moving into intermediate levels (as in I need to get a plan rather than just winging that shit), and diet and rest issues, but the lift is in my head. I get worried about form and shit…
I just have to stop being a little bitch I guess
T-Bars
All weights +10
3px12
4px12
5px9
6px8
Seated DB press
45xalot
55x12
65x4
75x6
85x3
Wide grip pulldowns
Lateral raises
BB rows
First time ever doing these, eh I should progress pretty quickly
rear raises
Curls EZ
Curls DB
Beans, the more advanced you get, the harder it is to make progress. As you know, I can’t count how many times, I’ve had to drop weight and work on my form with squats.
back squat 152.5kg x5 - pretty easy
snatch DL 170kg x2
split bb squat 110kg x4 RL
pallof press
Today Bir PR with the deadlift 405x5
This is a big one for me, It was tough, but I knew I had to do it.
Followed it up with rack pulls above the knee, 515x3 another PR…even with a very sore low back.
Kroc rows 130x2x10 another PR.
Very happy, very pleased on how the progress is going!