[quote]hoosegow wrote:
Squats 5X5 at 425
Zercher squats 3X7 at 225
good stuff here!
your back handled zerchers after that squatting? you sir, are an animal.
h
[quote]trav123456 wrote:
[quote]countingbeans wrote:
[quote]trav123456 wrote:
Yep at 160 I thought 220 was hyooooge. Race you to 280 buddeh [/quote]
I’m down, but can’t start until Late April.[/quote]
Yeah no biggy, a bulk race probably isn’t a great idea if you want quality gains anyways.[/quote]
ha ha, that is why I can’t start during the season. I live on shitty food and shakes.
Workout from yesterday.
Back width and shoulders
Seated oh press from pins (nose height) 155x2 165x3 170x2 135x9
Rack chins med width oh grip bw x 6 35 x 5 55 x 6 65 x6 75 x 5
cable upright rows 150x8 160x7 170x 7
dumbell decline pullovers 65x8 90x8
cb smith press 205 x 8 185 x 10
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.
[quote]countingbeans wrote:
[quote]trav123456 wrote:
[quote]countingbeans wrote:
[quote]trav123456 wrote:
Yep at 160 I thought 220 was hyooooge. Race you to 280 buddeh [/quote]
I’m down, but can’t start until Late April.[/quote]
Yeah no biggy, a bulk race probably isn’t a great idea if you want quality gains anyways.[/quote]
ha ha, that is why I can’t start during the season. I live on shitty food and shakes.[/quote]
You guys need to make sure the strength gains come with the added size, just throwing that out there. Qulaity over quantitiy in my opinion as well, and try to get in some good foods beans, it goes a long way. I haven’t had the greatest diet and it still needs a lot of work, but it’s not that way on personal choice. As soon as I can Im living off of meat, veggies and shakes!!
I usually follow my back squat with at least one other version - zercher, front, or box. It helps correct my tendency to fall forward and I have a narrower stance to work my quads a little more. When I plateau out I will stack 3 versions of the squat for a total of at least 100 reps. I can do this for about 4 weeks and then I’m done and have to give my body a break. Unfortunately I haven’t had to do it in a while. I kept having to tweak my form (Thanks goes to some of yall out here who have reviewed my videos and helped me - you know who you are). Then in October I fucked my quad up in my first PL meet. Since then, I’ve been going pretty light and working on my hips and flexibility (stupid stubborn me I ignored the advice to do this for a long time). I’ve been squatting in briefs to give me a little support. Today was the first day I’ve gone semi heavy since October. When I get my confidence back on heavy squats, I’ll ditch the briefs and work on being consistant on getting legal depth.
[quote]Nate112 wrote:
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.[/quote]
Is there some plan you’re following? If not I’d switch up the order and put the incline first. Since your flat is relatively stronger than the incline I’d say make that the opener. for what its worth
[quote]Ct. Rockula wrote:
[quote]Nate112 wrote:
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.[/quote]
Is there some plan you’re following? If not I’d switch up the order and put the incline first. Since your flat is relatively stronger than the incline I’d say make that the opener. for what its worth[/quote]
Never knew of anybody who could incline bench more than they flat bench…
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]Nate112 wrote:
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.[/quote]
Is there some plan you’re following? If not I’d switch up the order and put the incline first. Since your flat is relatively stronger than the incline I’d say make that the opener. for what its worth[/quote]
Never knew of anybody who could incline bench more than they flat bench…[/quote]
Neither have I, but if the incline comes first, its fresh. That makes it stronger, which makes the flat higher. right?
[quote]Ct. Rockula wrote:
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]Nate112 wrote:
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.[/quote]
Is there some plan you’re following? If not I’d switch up the order and put the incline first. Since your flat is relatively stronger than the incline I’d say make that the opener. for what its worth[/quote]
Never knew of anybody who could incline bench more than they flat bench…[/quote]
Neither have I, but if the incline comes first, its fresh. That makes it stronger, which makes the flat higher. right?
[/quote]
No, what will happen if he inclines first, is that his flat bench numbers will go down and vice versa. What he needs to do is prioritize which lift he wants to do first assessing his imbalnces, obviously more upper pec would equal more incline benching doing them first, and then keep the training that way or you could rotate weekly. However, keeping things the same way are good because if you get stronger doing inclines second each week, you’re getting stronger. If I hit inclines as my second exercise each week and do 20 more pounds when I start fresh, am I really getting stronger or is it because my muscles are not fatigued. I’d suggest picking one and sticking to it, or at least keeping the same order.
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]Nate112 wrote:
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.[/quote]
Is there some plan you’re following? If not I’d switch up the order and put the incline first. Since your flat is relatively stronger than the incline I’d say make that the opener. for what its worth[/quote]
Never knew of anybody who could incline bench more than they flat bench…[/quote]
Neither have I, but if the incline comes first, its fresh. That makes it stronger, which makes the flat higher. right?
[/quote]
No, what will happen if he inclines first, is that his flat bench numbers will go down and vice versa. What he needs to do is prioritize which lift he wants to do first assessing his imbalnces, obviously more upper pec would equal more incline benching doing them first, and then keep the training that way or you could rotate weekly. However, keeping things the same way are good because if you get stronger doing inclines second each week, you’re getting stronger. If I hit inclines as my second exercise each week and do 20 more pounds when I start fresh, am I really getting stronger or is it because my muscles are not fatigued. I’d suggest picking one and sticking to it, or at least keeping the same order.[/quote]
ok, thanks for that. I’ve always thought that a less fatigued upper pec would help the mid and lower.
[quote]Ct. Rockula wrote:
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]Nate112 wrote:
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.[/quote]
Is there some plan you’re following? If not I’d switch up the order and put the incline first. Since your flat is relatively stronger than the incline I’d say make that the opener. for what its worth[/quote]
Never knew of anybody who could incline bench more than they flat bench…[/quote]
Neither have I, but if the incline comes first, its fresh. That makes it stronger, which makes the flat higher. right?
[/quote]
No, what will happen if he inclines first, is that his flat bench numbers will go down and vice versa. What he needs to do is prioritize which lift he wants to do first assessing his imbalnces, obviously more upper pec would equal more incline benching doing them first, and then keep the training that way or you could rotate weekly. However, keeping things the same way are good because if you get stronger doing inclines second each week, you’re getting stronger. If I hit inclines as my second exercise each week and do 20 more pounds when I start fresh, am I really getting stronger or is it because my muscles are not fatigued. I’d suggest picking one and sticking to it, or at least keeping the same order.[/quote]
ok, thanks for that. I’ve always thought that a less fatigued upper pec would help the mid and lower.[/quote]
Thanks for the input guys, the thing with my incline is i usually do 185 for reps then move up to 205-225 but for some reason today I just wasn’t putting up
[quote]Nate112 wrote:
[quote]Ct. Rockula wrote:
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]austin_bicep wrote:
[quote]Ct. Rockula wrote:
[quote]Nate112 wrote:
A lot easier than my damned Training log, I only have to do this one once a month.
Chest/Bi today.
Did 10 mins of Punching bag to warm up and like 5 minutes of Plyo.
Benchpress
135x20
185x12
205x10
225 x 7
225 x 7
225 x 6 ( 7th wasss weeaaaakk, so I’m not counting it.)
Reverse grip Bicep curls
75x15
105x8
105x8
105x8
Incline barbell bench
135x12
185x6
185x6
135x12
Felt weaker on this exercise today for some reason…maybe it was half the flat i drank on sunday night.
Seated dumbbell curls
35x12
45x8
45x8
45x8
Dumbbell Flies
40x 10
45x8
45x8
45x8 ( i think i did another set…)
Fatbar Curls
Not sure how much the bar weighs…but I had 25lbs on each side and did 3-4 sets of 8
Cable flies
3x70
Jackhammer curls
45x8 for 3 sets
Dips
15xbw
12x45 lbs
5x 90 lbs
6x 90s
10 Explosive reps. ( 3…2…1… on the way down BOOOM on the way up )
Then did some abs + more Bag time and then left.[/quote]
Is there some plan you’re following? If not I’d switch up the order and put the incline first. Since your flat is relatively stronger than the incline I’d say make that the opener. for what its worth[/quote]
Never knew of anybody who could incline bench more than they flat bench…[/quote]
Neither have I, but if the incline comes first, its fresh. That makes it stronger, which makes the flat higher. right?
[/quote]
No, what will happen if he inclines first, is that his flat bench numbers will go down and vice versa. What he needs to do is prioritize which lift he wants to do first assessing his imbalnces, obviously more upper pec would equal more incline benching doing them first, and then keep the training that way or you could rotate weekly. However, keeping things the same way are good because if you get stronger doing inclines second each week, you’re getting stronger. If I hit inclines as my second exercise each week and do 20 more pounds when I start fresh, am I really getting stronger or is it because my muscles are not fatigued. I’d suggest picking one and sticking to it, or at least keeping the same order.[/quote]
ok, thanks for that. I’ve always thought that a less fatigued upper pec would help the mid and lower.[/quote]
Thanks for the input guys, the thing with my incline is i usually do 185 for reps then move up to 205-225 but for some reason today I just wasn’t putting up
[/quote]
ok, nice work then. It just seemed to me like your incline could use priority, that’s all. Keep it going!!
[quote]austin_bicep wrote:
[quote]countingbeans wrote:
[quote]trav123456 wrote:
[quote]countingbeans wrote:
[quote]trav123456 wrote:
Yep at 160 I thought 220 was hyooooge. Race you to 280 buddeh [/quote]
I’m down, but can’t start until Late April.[/quote]
Yeah no biggy, a bulk race probably isn’t a great idea if you want quality gains anyways.[/quote]
ha ha, that is why I can’t start during the season. I live on shitty food and shakes.[/quote]
You guys need to make sure the strength gains come with the added size, just throwing that out there. Qulaity over quantitiy in my opinion as well, and try to get in some good foods beans, it goes a long way. I haven’t had the greatest diet and it still needs a lot of work, but it’s not that way on personal choice. As soon as I can Im living off of meat, veggies and shakes!![/quote]
Thanks Austin, nice DB curls btw
90 sec rests
Flat back Bench (no arch or leg drive)
45x20
95x10
135x10
185x16
175x13
155x12
135x13
115x14
Wide Pulldown
40x15
100x10
140x6
170x6
200x14
170x13
140x14
140x13
120x18
Lat Raises 5x13-15
Alright Ill throw down too because well…Ive got nothing better to do. I was kind of shooting for a new max to base my workouts off of since I havent done it in many months.
Upper Body Push:
Bench - 45x15, 135x1, 155x1, 185x3, 205x3, 225x3, 245x3, 265x3, 285x1, 305x1, 320x1, 330x1, 345x1 (PR)
DB Shoulder Press - 75sx5, 80sx5, 85sx5, 90sx5, 95sx5
DB Overhead Tricep Ext - 3x10x90
Also got a video of my most recent PR on deadlift of 455 in my profile. Yeah its sideways, but Im too lazy to get the software to flip it. Oh, and watch it with no volume otherwise youll be subjected to the atrocious pop tunes that I suffer through every day at Gold’s.
Triceps
CGBP
barx16
135x10
185x12
225x10
275x8
315x4 barely
135x16
Pressdowns
100x12
Stackx10
Stackx10
Dip machine
180x16
270x12
320x12
Rope pressdowns
4x15
[quote]Htowner wrote:
Alright Ill throw down too because well…Ive got nothing better to do. I was kind of shooting for a new max to base my workouts off of since I havent done it in many months.
Upper Body Push:
Bench - 45x15, 135x1, 155x1, 185x3, 205x3, 225x3, 245x3, 265x3, 285x1, 305x1, 320x1, 330x1, 345x1 (PR)
DB Shoulder Press - 75sx5, 80sx5, 85sx5, 90sx5, 95sx5
DB Overhead Tricep Ext - 3x10x90
Also got a video of my most recent PR on deadlift of 455 in my profile. Yeah its sideways, but Im too lazy to get the software to flip it. Oh, and watch it with no volume otherwise youll be subjected to the atrocious pop tunes that I suffer through every day at Gold’s.[/quote]
Very nice benchin there buddy, those shoulder presses aren’t to shabby either
[quote]Fallen wrote:
275x8
315x4 barely
[/quote]
barely still gets it in. Keep it rockin.
[quote]hoosegow wrote:
I usually follow my back squat with at least one other version - zercher, front, or box. It helps correct my tendency to fall forward and I have a narrower stance to work my quads a little more. When I plateau out I will stack 3 versions of the squat for a total of at least 100 reps. I can do this for about 4 weeks and then I’m done and have to give my body a break. Unfortunately I haven’t had to do it in a while. I kept having to tweak my form (Thanks goes to some of yall out here who have reviewed my videos and helped me - you know who you are). Then in October I fucked my quad up in my first PL meet. Since then, I’ve been going pretty light and working on my hips and flexibility (stupid stubborn me I ignored the advice to do this for a long time). I’ve been squatting in briefs to give me a little support. Today was the first day I’ve gone semi heavy since October. When I get my confidence back on heavy squats, I’ll ditch the briefs and work on being consistant on getting legal depth. [/quote]
I have falling forward issues too. Never really thought of using zerchers to correct it though. thanks.