[quote]yvanehtnioj wrote:
What numbers do you plan to hit?[/quote]
None really, it is just a back handed compliment.
H$M makes my peepee go boing boing boing
sticks thumbs in ears and puts tongue out then hops from foot to foot(
NANANANA NAAAAAAAAA
runs away giggling
countingbeans I’m tellin’ ya, it’s the 12 eggs a day!!! It’s like adding 12 little chicken fetuses every day to do my work for me!!
Anyhow, in the comp next weekend, my attempts will probably look as such:
Squat
1)495
2)515
3)535
Deadlift
1)605
2)625
3)645
Bench
1)315
2)335
3)355
That way, even if I only hit all my 2nd attempts, I’ll have a 1475 raw total in the 198 weight class (qualifying elite total is 1471). My 2nd planned attempts are all 10 lbs below my best gym lifts, and 3rd attempts 10 lbs above them. I think that’s a pretty good strategy, yknow?
Yesterday was chest and biceps
incline bench 45x10, 95x12, 115x10, 135x8, 150x9
Db Bench 45x10, 55x10, 65x8
Machine Fly 70x10, 115x14. I get a ton of stress on my biceps when doing these, not sure what the deal is
Pinwheel Curls 35x8, 45x8
Ez Bar Preacher Curl 30x10, 50x10, 55x7
BB Concentration Curl 30x20/20/15
went and hit up the chinese buffet about an hour afterwards and ate 4 plates or so
I did some pull ups off a tire rack. I’m going to eat 18oz of flank right now. I might pull a 4AM back session tomorrow.
Mutation Series 3 Leg Day
Cold Squat 3x15 )after warm up)
225
245
275
Front Squat 3x8 205,235,255
Vertical Jump Series 10 jumps
Wall Sit with loaded barbell (135 for 30 count)
ran through this giant set 3 times
IDL 3X5
245
275
315
Front Squats from Dead Stop:
135x5
225x2
315x1/1/1/1/1
SLRDLs:
135x8
225x6
315x6
405x8
Seated Military Press:
135x8
185x5
225x3
Seated Calf Raises:
1ppsx10
1pps+25’sx8
2ppsx12/10
Rack Chins:
bwx8
110 DBx15
bwx12
Hammer Curls (mini BB with vertical handles on inside):
30x8
80x8
120x15
OH Tricep Ext:
80x25
70x20
Gute-Ham Raises:
bwx10
Stopped everything 1-2 reps short of failure…good workout
incline bb bp 90kg x3
flat db bp 46kg x4
SMRGB 80kg x5
PJR pullover 42kg x5
Legs
starting to change my paraworkout nutrition. Had some carbs (pop tarts lol) and a scoop of whey before, then drank 50g of whey during, then another 50g an hour after my workout, then had chicken casserole 30 min after that
Squat 45x10, 135x10, 185x10, 225x8+4. Maybe could have gotten another rep or two, but they would have been ugly, so I stopped. 20 pound pr from last session
Leg Press 1ppsx15, 2pps x 12, 3pps+30# x 14 (30 pound pr from last session)
Leg Extension 70x15, 95x20, 100x20
RDL, these kinda sucked doing since it was so hard to stand without my quads giving out. May need to do these after squats from now on. Anyways… 135x10, 175x10, 205x10, 235x12
45 degree extension bw x 8, 35x15, 35x11, 35x8
DC Seated Calves 2pps x 16 oh my god these hurt so bad.
Abductor Machine
And quick question: how do you guys structure deload time? I’m guessing its mainly by feel, but how much time do you guys usually take off? Do you not go to the gym at all for a day or two, or do you go but just use light weight?
Legs tonight.
Sumo dl, paused
375x8…+20 pounds, - 7 reps…I was kinda expecting more but it was a 20 pound jump. I deadlifted this much a few months ago for the same amount of reps, but it was more like a huge rest pause set, with breaks close to like 45 seconds between reps, so I think i’m considerably stronger now than before. I strained my back doing 385x3 a few months ago. Next week i’ll do 385 and shoot for 8 again. I decided to drop the number of reps a lot and keep it in the 6-8 range
leg press
8ppsx15…+1 plate each side, -3 reps from last week. I felt like I bitched out at the end. I definately could’ve grinded out a few more reps.
6 +25ppsx21…+25 each side, +1 rep from last week
Paused good morning
195x8…+10 pounds, -2 reps. Felt it all in the back, and not enough in the hamstrings at all. Gonna drop the weight and focus on the stretch in the hamstrings
135x8…This was with like 30 seconds rest. Don;t know what I was thinking. I was trying to focus on the stretch but was too tired and got none.
Good session overall.
So close to repping out 405
Oh yeah, in the middle of my heaviest set on leg press some obese guy came over and told my friend that I’m not going down low enough. he told my friend to tell me that I’m doing it wrong. My knees were practically touching my chest and any lower, my back would round a lot. After the set the obese guy asks if he can try it. STAPLED.
back yesterday was pretty shit, rack pulls are the same as last time (210 x 4), did droop rows (note to self). I need to adjust my workout nutrition, not having a protein shake during is killing me… about half way through I notice even though I’m knackered I’m training like a little girl. whey iso is ghey
good luck in your meet h4m, you’re going to rip shit up
Mutation Series Part 3 Chest/Shoulders/Back
Low Incline DB Press 3x15
115
110
105
Decline Barbell Pres3x8
265
245
225
Supersetted with
Isodynamic Cable Crossovers 3x8(3 count at peak contraction)
120
110
100
Dumbbell Shoulder Press 3x8
80
70
60
Supersetted with
Isodynamic Lateral Raises(peak contraction for 3 count)
30
35
40
Barbell Row 3x5
235
245
255
Lat Pulldown 3x5
245
255
275
I CAN FEEL THE NIGHT BEGINNING IT SEPARATES ME FROM THE LIVING!!!
TWYSTID!!!
incline bb
bar x ~20
40 x ~20
50 x ~15
60 x 4
80 x 4
90 x 6 + 2 (RP) + 2 (RP) + 2 (RP)
70 x ~12
// not terrible displeased with this, my incline BB is where my flat BB was about 1-2 months ago… it’s weird though, first time I got > 1 rep on a rest pause, I always wondered how people were able to do that if they were pushing themselves as hard as possible on the initial set
flat db bench
40 x 8
// still don’t get why the numbers on flat db bench are so slow, they are about level with my shoulder db and lower than incline dbs, wtf! the benches at the gym are VERY awkward to fall back onto though when flat, it sucks
flyes
wow these sucked today, 30 x ~12
reverse ez curls, hammer db curls, regular curls, done
t-bar 5 plates x3
chins +34kg x2,5
one arm chest supported 4plates x5 RL
some incline curls - felt weird on my shoulders
585x4 sumo DL today, did reps much faster than the 585x3 from a week or so back. AWESOME!
That is it… April 16th I’m going to Costco and getting eggs and ground beef and eating until I vomit daily.
[quote]hungry4more wrote:
585x4 sumo DL today, did reps much faster than the 585x3 from a week or so back. AWESOME![/quote]
The gains after switching from conv. to sumo are just crazy, huh? My best conv. dead is several hundred pounds below my sumo 5RM now, and I weigh ~30 lb less…
calf press
6+25ppsx19…+50 pounds, +3 reps
7 +10ppsX15+6+6…+110 pounds, -3 reps total
ab pulldown
160x12-15…can’t remember
decline sit up holding plate to face
45x20…+10, same reps from last week
back extensions to help recover from deadlifting
bw…3x12
30 minutes elliptical
[quote]countingbeans wrote:
That is it… April 16th I’m going to Costco and getting eggs and ground beef and eating until I vomit daily. [/quote]
Tellin’ ya man, it’s the way to go. I’m seeing all these other people gaining weight and barely get stronger, while i’m getting stronger at the same weight constantly…so something’s gotta give!