Tri’s and Shoulders today
CGBP 45x12, 95x12, 135x10, 155x10 (this was a 20 pound and 1 rep pr from last session)
PJRs 60x10, 70x10, 75x5
Straight Bar Pushdowns 70x12, 100x15, 100x15
Smith Seated Press (counting bar as a 45# bar) 95x10, 125x10, 140x10
Lateral DB Raises 20x12, 20x12, 20x12
Rear Delt Machine 50x20, 50x20, 50x16
great session, worked really fast and my tris felt like they were going to rip off. I’m still so goddamn weak though.
[quote]eggowned wrote:
Tri’s and Shoulders today
CGBP 45x12, 95x12, 135x10, 155x10 (this was a 20 pound and 1 rep pr from last session)
PJRs 60x10, 70x10, 75x5
Straight Bar Pushdowns 70x12, 100x15, 100x15
Smith Seated Press (counting bar as a 45# bar) 95x10, 125x10, 140x10
Lateral DB Raises 20x12, 20x12, 20x12
Rear Delt Machine 50x20, 50x20, 50x16
great session, worked really fast and my tris felt like they were going to rip off. I’m still so goddamn weak though.[/quote]
We all start somewhere. Where you are isn’t so much what matters. More important is the issue of what you’re doing to improve yourself.
I bought me a 4 pack of a certain energy drink. I’m consuming my third one now. In the words of a sociopathic, suicidal, and emotionally unstable youth that once posted in the BOI…in 35 minutes I’m going to declare war against the weights. This is my second deadlift session and the one I consider my heavy session. So far my past injuries haven’t come to the surface. Havent weighed myself in almost a month and I’ve never been happier. Just looking at the mirror and eating like a hoss. I’m probably in the ballpark of 258-262. Hopefully my gym is cleared out by the time I get there.
[quote]pumped340 wrote:
First post in here.
Injured my shoulder it seems, so I tried to just do skull crushers instead of floor press. Did not work lol. DB bench didn’t hurt too badly though so I did close grip 2x115, 6x100 which seemed a little weak for me but everything else went well. [/quote]
Close grip on the BB P340? What exactly happened with your injury?
[quote]Fallen wrote:
I bought me a 4 pack of a certain energy drink. I’m consuming my third one now. In the words of a sociopathic, suicidal, and emotionally unstable youth that once posted in the BOI…in 35 minutes I’m going to declare war against the weights. This is my second deadlift session and the one I consider my heavy session. So far my past injuries haven’t come to the surface. Havent weighed myself in almost a month and I’ve never been happier. Just looking at the mirror and eating like a hoss. I’m probably in the ballpark of 258-262. Hopefully my gym is cleared out by the time I get there. [/quote]
[waiting for follow-up post]
[quote]Ct. Rockula wrote:
[quote]That One Guy wrote:
[quote]Ct. Rockula wrote:
[quote]hungry4more wrote:
Tonight’s highlights:
110x10 DB Bench
495x10 KDLs (JUST FOR ROCKULA!!! <3)
405X13 BB Rows
All in all good session, LOVE the KDLs, they just may be the key to a 700 lbs DL…[/quote]
I told you motherf*ckers I know my shit!! Your P-Chain is about to blow up from these. 700 is gonna be here soon if youre hittin 495 for 10.
So since nobody seems to know about them they are no longer KDLs…They are Immortal Deadlifts…IDL’s
<3 H4M
[/quote]
Can you find a video? They seem a lot like sumo deadlifts, shiiiet.
[/quote]
The ones I am finding ARE NOT what I’m talking about, BUT if you can imagine RDL with a wide stance and outward toe position you pretty much have it
its not a “quad” (knee extension dl, so its not like the conventional or sumo
unrelated but mega cool points for me: I’m training this girl with them but she does not know I’m only training her to make her ass bigger…they are the cure for noassatall disorder and may cause asslikewhoa syndrome
[/quote]
Hmmm…let me see
Is it sorta like how Dave Henry does his deadlifts in this video, with a wider stance though, but kinda how he keeps it on his hamstrings the whole time?
As far as this whole deadlift conversation goes, do SLDL’s have the same upper back benefit as rack pulls? It seems like with both compared to full deadlifts you have a shorter ROM and pull up to a lockout where you pull the shoulders back. Seems similar, I just never really see SLDL as a back exercise.
[quote]Fallen wrote:
[quote]pumped340 wrote:
First post in here.
Injured my shoulder it seems, so I tried to just do skull crushers instead of floor press. Did not work lol. DB bench didn’t hurt too badly though so I did close grip 2x115, 6x100 which seemed a little weak for me but everything else went well. [/quote]
Close grip on the BB P340? What exactly happened with your injury?[/quote]
No I meant I did DB close grip (as in each dumbbell was 115 and then 100). I was surprised though because I recently was doing that weight for 3x5 on incline DB but not terrible I guess.
The accident happened when I went for a max on floor press. I did 330x1 but didn’t ask for a spot and I guess I protracted my shoulder too much. Sucks 
I’ve had some slight pains from workouts before but nothing that’s lasted this long without getting noticeably better.
I’m okay seeing as I’ve only gotten 3 or 4 hours sleep the last two nights.
DB Incline
35
45
55x12
65x11
75x4
95x1 Caffeine kicked in, but still too big of a jump
95x3
Dead skulls
100x8
120x8
135x2
lat raises
rear raises
DB flat
75x10
85x6
105x4
Incline cable Flies
cable rear delt flies (wow)
Pushdowns
2x9@full stack
I’ll finally get to add a plate to the stack on an exercise.
[quote]That One Guy wrote:
[quote]Ct. Rockula wrote:
[quote]That One Guy wrote:
[quote]Ct. Rockula wrote:
[quote]hungry4more wrote:
Tonight’s highlights:
110x10 DB Bench
495x10 KDLs (JUST FOR ROCKULA!!! <3)
405X13 BB Rows
All in all good session, LOVE the KDLs, they just may be the key to a 700 lbs DL…[/quote]
I told you motherf*ckers I know my shit!! Your P-Chain is about to blow up from these. 700 is gonna be here soon if youre hittin 495 for 10.
So since nobody seems to know about them they are no longer KDLs…They are Immortal Deadlifts…IDL’s
<3 H4M
[/quote]
Can you find a video? They seem a lot like sumo deadlifts, shiiiet.
[/quote]
The ones I am finding ARE NOT what I’m talking about, BUT if you can imagine RDL with a wide stance and outward toe position you pretty much have it
its not a “quad” (knee extension dl, so its not like the conventional or sumo
unrelated but mega cool points for me: I’m training this girl with them but she does not know I’m only training her to make her ass bigger…they are the cure for noassatall disorder and may cause asslikewhoa syndrome
[/quote]
Hmmm…let me see
Is it sorta like how Dave Henry does his deadlifts in this video, with a wider stance though, but kinda how he keeps it on his hamstrings the whole time?[/quote]
yes, that is it. just add the foot position (toes out) with the leg spacing (wide) hand position (narrow) then you have it!!
low incline smith bp
215x9…+10 pounds, -3 reps from last week
dead stop benching (starting off of chest)
190x15
200x9
low incline flyes
55sx12…+10 pounds in each hand, -5 reps from last week
pjr’s with ez bar…first time doing these
65x8…both shoulders gave out. i think they were tired from the pressing and flyes. 65 felt like air and then all of a sudden my left shoulder started to give out. Really felt them and will stick with them. GOnna do them before flyes though.
lean away cable lateral raises
40x15
30x21
finally my pressing is moving along
[quote]Ct. Rockula wrote:
[quote]That One Guy wrote:
[quote]Ct. Rockula wrote:
[quote]That One Guy wrote:
[quote]Ct. Rockula wrote:
[quote]hungry4more wrote:
Tonight’s highlights:
110x10 DB Bench
495x10 KDLs (JUST FOR ROCKULA!!! <3)
405X13 BB Rows
All in all good session, LOVE the KDLs, they just may be the key to a 700 lbs DL…[/quote]
I told you motherf*ckers I know my shit!! Your P-Chain is about to blow up from these. 700 is gonna be here soon if youre hittin 495 for 10.
So since nobody seems to know about them they are no longer KDLs…They are Immortal Deadlifts…IDL’s
<3 H4M
[/quote]
Can you find a video? They seem a lot like sumo deadlifts, shiiiet.
[/quote]
The ones I am finding ARE NOT what I’m talking about, BUT if you can imagine RDL with a wide stance and outward toe position you pretty much have it
its not a “quad” (knee extension dl, so its not like the conventional or sumo
unrelated but mega cool points for me: I’m training this girl with them but she does not know I’m only training her to make her ass bigger…they are the cure for noassatall disorder and may cause asslikewhoa syndrome
[/quote]
Hmmm…let me see
Is it sorta like how Dave Henry does his deadlifts in this video, with a wider stance though, but kinda how he keeps it on his hamstrings the whole time?[/quote]
yes, that is it. just add the foot position (toes out) with the leg spacing (wide) hand position (narrow) then you have it!!
[/quote]
I’m definitely gonna try those next week. looks like a lot of fun
I couldn’t lock in 585. Got it going but I couldn’t complete the lift. Now I’m hungry for that pig. Still got the token 8 plates on the t bar. Did some biceps right after. All around good session.
[quote]pumped340 wrote:
As far as this whole deadlift conversation goes, do SLDL’s have the same upper back benefit as rack pulls? It seems like with both compared to full deadlifts you have a shorter ROM and pull up to a lockout where you pull the shoulders back. Seems similar, I just never really see SLDL as a back exercise.
[quote]Fallen wrote:
[quote]pumped340 wrote:
First post in here.
Injured my shoulder it seems, so I tried to just do skull crushers instead of floor press. Did not work lol. DB bench didn’t hurt too badly though so I did close grip 2x115, 6x100 which seemed a little weak for me but everything else went well. [/quote]
Close grip on the BB P340? What exactly happened with your injury?[/quote]
No I meant I did DB close grip (as in each dumbbell was 115 and then 100). I was surprised though because I recently was doing that weight for 3x5 on incline DB but not terrible I guess.
The accident happened when I went for a max on floor press. I did 330x1 but didn’t ask for a spot and I guess I protracted my shoulder too much. Sucks I’ve had some slight pains from workouts before but nothing that’s lasted this long without getting noticeably better. [/quote]
SLDL: Hams
Rack pull: all back
Deadlift: complete body lift
I’ve been doing deadlifts from the floor because its making my traps huge and my back pop. Plus H4M is an asshole that makes my old PR look like something the leanest and meanest of soyboys pull for fun.
[quote]Ct. Rockula wrote:
[quote]That One Guy wrote:
[quote]Ct. Rockula wrote:
[quote]That One Guy wrote:
[quote]Ct. Rockula wrote:
[quote]hungry4more wrote:
Tonight’s highlights:
110x10 DB Bench
495x10 KDLs (JUST FOR ROCKULA!!! <3)
405X13 BB Rows
All in all good session, LOVE the KDLs, they just may be the key to a 700 lbs DL…[/quote]
I told you motherf*ckers I know my shit!! Your P-Chain is about to blow up from these. 700 is gonna be here soon if youre hittin 495 for 10.
So since nobody seems to know about them they are no longer KDLs…They are Immortal Deadlifts…IDL’s
<3 H4M
[/quote]
Can you find a video? They seem a lot like sumo deadlifts, shiiiet.
[/quote]
The ones I am finding ARE NOT what I’m talking about, BUT if you can imagine RDL with a wide stance and outward toe position you pretty much have it
its not a “quad” (knee extension dl, so its not like the conventional or sumo
unrelated but mega cool points for me: I’m training this girl with them but she does not know I’m only training her to make her ass bigger…they are the cure for noassatall disorder and may cause asslikewhoa syndrome
[/quote]
Hmmm…let me see
Is it sorta like how Dave Henry does his deadlifts in this video, with a wider stance though, but kinda how he keeps it on his hamstrings the whole time?[/quote]
yes, that is it. just add the foot position (toes out) with the leg spacing (wide) hand position (narrow) then you have it!!
[/quote]
Truly, we have decoded the exercise of the gods.
Back and Triceps today. Haven’t posted in a while to being lazy plus being on midnight shift which makes you tired all the time.
Single arm pulldown: ramped to 200x6 left and 200x5+2 rp right PR
rack deadlift ramped too: 565x4 PR
1 arm dumbell row: 150x9 each arm. Haven’t done those in a while tricky getting ‘‘in the groove’’
Wide overhand cable row: worked too 200x5 or 6 can’t remember
Dip machine: whole stack+ 15x 8 reps
single arm rope pushdown: ramped too 80x7 each arm
Overhead cable extension: 120x8 135x8
Overall good workout.
Keep killing it fellas. And Bug and H4M you guys are fucking beasts. Monster lifts.
Last week I did my SLDLs like Kai Green does them at the start of this video (on a block of wood so I can go down lower and get a better stretch without hitting the floor, among other reasons). I think Kai is just using them as a warmup or something though because he’s only using 2 and a half plates, though… it’s part 3, he’s probably already fried his legs pretty bad.
I’ll be doing them again today (even though I kind of want to do front squats).
[quote]Fallen wrote:
SLDL: Hams
Rack pull: all back
Deadlift: complete body lift
I’ve been doing deadlifts from the floor because its making my traps huge and my back pop. Plus H4M is an asshole that makes my old PR look like something the leanest and meanest of soyboys pull for fun. [/quote]
I know everyone says SLDL is a hamstring lift, and that’s what I use it for, but honestly I don’t see how it can be just hams. It’s obviously involving your glutes and lower back a lot and if deadlifts and rack pulls involve the upper by by going from halfway bent over to lock out I don’t see how SLDL wouldn’t involve it when going from all the way bent over to lock out.
[quote]yvanehtnioj wrote:
low incline smith bp
215x9…+10 pounds, -3 reps from last week
dead stop benching (starting off of chest)
190x15
200x9
low incline flyes
55sx12…+10 pounds in each hand, -5 reps from last week
pjr’s with ez bar…first time doing these
65x8…both shoulders gave out. i think they were tired from the pressing and flyes. 65 felt like air and then all of a sudden my left shoulder started to give out. Really felt them and will stick with them. GOnna do them before flyes though.
[/quote] Uhm. Your shoulders aren’t really doing anything in that movement… Keep your shoulder blades retracted etc, centers of the shoulder joints should not be changing position really… And don’t let your upper arms come all the way to perpendicular to the floor. Stop at an incline, and no jerking out of the bottom position either.
[quote]
lean away cable lateral raises
40x15
30x21
finally my pressing is moving along[/quote]
It does, but you can’t exactly SLDL 600+ for reps now, can you? Which is entirely possible for someone at ~220-250 of average height on sumo’s or conventional(only if they’re built for the conv. dead).
If you can, you’re likely using anything but your hams…
BB Curl 5x5 135
Overhead Triceps Extension 5x5 200/220/230(3 sets)
Hammer Curl 5x5 45/50/55/70/80
Triceps From Hell (using 45 plates instead of boards) 225/245
HIGHLIGHT: Girl I’m training deadlifted (conventional) 145 (3 reps) at 120 lbs…first time ever touching weights outside of soccer stuff.
greek yogurt+raw honey+natty PB (twice today as snacks)
omelette with lamb tomato onions green pepper mushroom and a shot of garlic infused ev olive oil
Chicken breatst(2) with black beans and brown rice
Fish with Spinach
taking fish/flax/sesemin tabs…10g creatin/15g bcaa/10g beta alanine
drinking green tea and honey mixed in one gallon of water