Thanks.
Yeah, front squats are MUCH easier to coach there in person of course, but hopefully that will help somewhat.
One thing, I have to cross my arms since there are these things (not sure what they’re for) in the rack which prevent me doing the regular grip. Should I keep my elbows pointing in front of me (i.e. arms parallel to the ground) in order to help keep the bar in position?
Edit: Nevermind, just watched this video which seemed to clear it up
I’ll probably try asking some guys around the gym if I can’t get it right.
Picture would help…don’t really get what you mean.
Yeah pretty much like he does them.
Putiin in DOWN after seeing all the freaks at the Classic…then Spring Break in fawkin Florida
Machine Shoulder Press
4x5(rest 15 rep out) rest 12 rep out)
180x5+7+6
180X5+9+4
195X5+6+3
205X5+5+2
Barbell Shrug(same method as MSP)
225X5+11+9
225X5+8+5
225X5+11+6
275X5+7+7
Dumbell Press (Seated) nothin fancy, just line up and run it!!!
5x5 85,90,95,100,105
Hise Shrug
5x5 270
played around with Face Pulls to test them and will keep them fersure!!!
I think I got 4x10 110,150,170,200
can someone describe the exact form for me?
I grabbed a rope and the end in both hands and pulled the middle of the rope the my nose…that right?
DB Press
35x12
45x12
55x12
65x08
75x6
85x2
lol’er skates that is bad
Shrugs, Plate loaded
3ppsx15
4ppsx15
5ppsx7*
*My strap broke and my right hand gave out, which caused every muscle on my left side to tense as I dropped the weights. I felt it ripping too. Learned my lesson. I could have pulled something or torn something. Should have stopped and pulled a new strap out of my bag. I always carry spares.
Lateral Raises
40
50
60**
**MOre or less a partial range of motion upright row. It felt like it was burning but I’m sure I looked like a doucher.
Plate loaded pulldown
3ppsx15+
4ppsx8***
5ppsx6
***So the dork who walks on his toes and shadow ‘Tie Fighters’ boxes all the time comes up to me as I’m strapping up and asks:
SBD"Do you mind if I use these 45’s for my bench, I don’t have any."
Me: “Ah yeah I mind, I’m about to use them dude.” I was totally fucking shocked. I knew I had taken the 45’s off that bench for the pulldowns, but no one was there when I did it, and frankly I don’t give a damn.
SBD: “No no, the 45’s”
Me: “yeah the 45’s.”
SBD: " You are going to use them?"
Me: “Yes” I said it nice and slow… Giving him time to cognitively recognize I didn’t load up 8 plates just to look at them.
SBD: “All of them?”
Me: “Yes dude, I am going to use all of the plates I loaded on this machine.”
SBD: “Oh, my bad.”
So as it turns out, I’ve been making fun of someone who is a few slices short of a loaf all this time… Oh well.
DB Curls
35
45
55
Will be moving up soon.
Rear raises
35
45
55
Cable curls 4 dA girlz
Atta boy, tell those re-re shadow boxers off my favorite accountant!!
Posted this in T-cell also, but was so damn happy about it it’s going here as well…
I FINALLY got my 135x100 back squat today!! I was only going for 90, but as I got closer to 90 I was like “fuck it, today’s my day!” and cranked out the last 10, and promptly collapsed after racking the bar. It took me about 5 full minutes before I could start to think about what exercise I was gonna do next. Retard strength ftw!
Decent chest session today
Bench (5 day, 2nd cycle)
80kg x 5, 90 x 5, 105 x 10, 120 x 6 (had at least 1 more in me, but I felt spotter was helping so I racked it. I ask him and he says “all you man” LOL They felt nice and explosive though, so that’s good)
DB Inc
42.5kg x 9, 45 x 4
Inc Flyes
14kg x 10, 18 x 8, 22.5 x 10,8
PJR’s
42.5kg x 8, 50 x 10
Pushdowns
40kg x 12, 50 x 7, 40 x 12
@beans: not sure what you meant with the straps comment but it’s really sucks when they break. Anyway what the hell was with the shadow boxer kid? I mean, I have a theory - we have some 10 plates (22lbs) that are as big as 20s (44lbs) so people use them to look like they’re lifting more, hell, I see guys using them after they already have 3/4 plates on a bar for deadlifting… but we dont quite have anyone who would come up asking for the weights we’re using, LOL, some people
Oh and now when I’m trying to sleep instead of counting sheep I count h4m repping back squats with 135, nice fucking job man.
woooo
i know this is nothing around here but today i put up 44kg db bp.
incline bb bp 90 x3 ugly reps
db flat bp 44kg x5 reps
smith wide reverse(CC and STB inspired) 90kg x5
power pushdowns(MM inpsired) stack+20kg x6 reps
Barbell Floor Press: 5x5, 15 rest then rep out, 12 second rest then rep out (holding bar during rest…Iso work!)
225X5+7+5
225X5+5+6
225X5+4+2
225X5+2+3
Barbell Row (Same method as Barbell Floor Press)
225x5+10+7
225x5+5+7
225x5+6+3
225x5+5+10(WICKED SHIT ALL DAY)
Incline Dumbbell Press
105x5
105x5
105x5
110x5
110x5
Middle Grip Lat Pulldown
225x5
225x5
235x5
255x5
275x5(It Just Feels SOOOO RIGHT!!!)
Complex and Abs at 6.
Back
Deadlift
135x12
135x12
225x8
315x8
405x8
495x8
515x6
Pulldowns
160x16
Stackx12
Stack+25x10
T-Bar Row
4 plates x 12
6 plates x 8
8 plates x 6 (shit form towards the end)
Kroc Row
110x20
150x15
180x12
Rope (Cutler-inspired) Pull-through
4x20
Shins are getting destroyed
alright so I figured i’d start contributing to this. I’m only 17 and have just now started bodybuilding training and am super weak but whatever. The past 2 years I basically only trained for speed and “functional” strength for football. God I wish I could have some of that time back, but at least I learned a alot from doing retarded stuff for so long.
Today was legs
Squats (I dont lock out on these unless I rest pause, I feel it more in my quads if I just keep pumping them out, nice and deep) 45x15, 135x10, 185x8, 205x8+6rp (this was a 6 rep pr from last week)
Leg Press (counting the sled as a 45 pound bar) 135x15, 225x12, 315x15 (5 rep pr) 315x9, 315x9+1
Leg Extension 90x12, 130x15,130x15,130x15, 90x15 realllll slow eccentric
45 degree ext BWx8, 35x20,35x15,35x10
Leg Curl… dont know what the deal is with these. My right leg cant do them. My calf just cramps up like hell whenever i attempt to do the motion
Seated Calf Raise 135x12, 225x15,10
now im off to the buffet
[quote]eggowned wrote:
alright so I figured i’d start contributing to this. I’m only 17 and have just now started bodybuilding training and am super weak but whatever. The past 2 years I basically only trained for speed and “functional” strength for football. God I wish I could have some of that time back, but at least I learned a alot from doing retarded stuff for so long.
Today was legs
Squats (I dont lock out on these unless I rest pause, I feel it more in my quads if I just keep pumping them out, nice and deep) 45x15, 135x10, 185x8, 205x8+6rp (this was a 6 rep pr from last week)
Leg Press (counting the sled as a 45 pound bar) 135x15, 225x12, 315x15 (5 rep pr) 315x9, 315x9+1
Leg Extension 90x12, 130x15,130x15,130x15, 90x15 realllll slow eccentric
45 degree ext BWx8, 35x20,35x15,35x10
Leg Curl… dont know what the deal is with these. My right leg cant do them. My calf just cramps up like hell whenever i attempt to do the motion
Seated Calf Raise 135x12, 225x15,10
now im off to the buffet
[/quote]
for your leg curl I’d say sub out leg curls for stiff leg dead lifts
[quote]Ct. Rockula wrote:
[quote]eggowned wrote:
alright so I figured i’d start contributing to this. I’m only 17 and have just now started bodybuilding training and am super weak but whatever. The past 2 years I basically only trained for speed and “functional” strength for football. God I wish I could have some of that time back, but at least I learned a alot from doing retarded stuff for so long.
Today was legs
Squats (I dont lock out on these unless I rest pause, I feel it more in my quads if I just keep pumping them out, nice and deep) 45x15, 135x10, 185x8, 205x8+6rp (this was a 6 rep pr from last week)
Leg Press (counting the sled as a 45 pound bar) 135x15, 225x12, 315x15 (5 rep pr) 315x9, 315x9+1
Leg Extension 90x12, 130x15,130x15,130x15, 90x15 realllll slow eccentric
45 degree ext BWx8, 35x20,35x15,35x10
Leg Curl… dont know what the deal is with these. My right leg cant do them. My calf just cramps up like hell whenever i attempt to do the motion
Seated Calf Raise 135x12, 225x15,10
now im off to the buffet
[/quote]
for your leg curl I’d say sub out leg curls for stiff leg dead lifts
[/quote]
And/or RDLs
not gonna make to the abs and complex tonight
light sensitivity is a bitch!
will adjust and hit it in the morning after legs
[quote]hungry4more wrote:
[quote]Ct. Rockula wrote:
[quote]eggowned wrote:
alright so I figured i’d start contributing to this. I’m only 17 and have just now started bodybuilding training and am super weak but whatever. The past 2 years I basically only trained for speed and “functional” strength for football. God I wish I could have some of that time back, but at least I learned a alot from doing retarded stuff for so long.
Today was legs
Squats (I dont lock out on these unless I rest pause, I feel it more in my quads if I just keep pumping them out, nice and deep) 45x15, 135x10, 185x8, 205x8+6rp (this was a 6 rep pr from last week)
Leg Press (counting the sled as a 45 pound bar) 135x15, 225x12, 315x15 (5 rep pr) 315x9, 315x9+1
Leg Extension 90x12, 130x15,130x15,130x15, 90x15 realllll slow eccentric
45 degree ext BWx8, 35x20,35x15,35x10
Leg Curl… dont know what the deal is with these. My right leg cant do them. My calf just cramps up like hell whenever i attempt to do the motion
Seated Calf Raise 135x12, 225x15,10
now im off to the buffet
[/quote]
for your leg curl I’d say sub out leg curls for stiff leg dead lifts
[/quote]
And/or RDLs[/quote]
Sorry, I have always called them the same thing.
KDL’s are a way better tool in my experience.
KDLs? What are those? Kipping Deadlifts? lol.
ME Squat
- Squat
55x3
145x3
195x3
235x3
325x3
375x3
415x3
525x1(Briefs)
575x1
615x1 (Suit Bottoms, Knee Wraps)
GHR - 5 sets with purple band
Pulldown Abs - 5x10 with 130lbs