Worst day ever!
Shoulder Press
rerack to front squat position
Front Squat
Row
Deadlift
KeyStone Deadlift
Power Clean (last 2 sets turned to hang cleans)
135x6
155x5
170x4
180x3
185x2
195x1
Hell. That is all.
Chest day
BB flat bench
95x10
115x8
135x8
155x4
175x7
Incline bench
170x4
165x4
150x7
140x8
DB flat bench
65x9
60x10
triceps kickback
30x10
25x10
one hand overhead triceps extension
30x8
30x8
25x8
[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]
Nice deadlift in your video. Looked real strong. 2 things to think about.
- You hyperextend your lower back at the top.
- Why are you looking off to the right at lockout? Keep your head and eyes focused in front of you.
Chest and Lats from yesterday
Bench press - 135x5/185x5/205x5/225x5/245x4
supersetted with
Incline flys- 5x10-12 @ 45’s
Chest toasted
Close grip(less then 2 inches) palms facing away pullups
10/10/8/7/5
supersetted with
Straight arm pullover - 5x10 @ 40 lbs
seated cable rows.
–JB
Htowner, solid benching, man. That’s a pretty big bench given “only” a 455 deadlift. Although I will say, I think you’ve got at least another 20lbs in ya at the time of the video. Where’s your squat at?
Good job guys.
I just played basketball today. That’s about all the cardio you’ll ever see me doing.
[quote]ACTrain wrote:
Nice deadlift in your video. Looked real strong. 2 things to think about.
- You hyperextend your lower back at the top.
- Why are you looking off to the right at lockout? Keep your head and eyes focused in front of you.[/quote]
I dont actually hyperextend my lower back. I kind of just lean back with my back straight and bend my legs. Not sure 100% why I did that, but I think at the time I thought I needed it to lockout the lift. I know Im looking to the left to ensure Im all the way standing, and not leaning forward. Thats more of a bad habit than anything else. Well actually both are probably bad habits, but the first is not a common problem.
[quote] bugeishaAD wrote:
Htowner, solid benching, man. That’s a pretty big bench given “only” a 455 deadlift. Although I will say, I think you’ve got at least another 20lbs in ya at the time of the video. Where’s your squat at?
[/quote]
Yeah my bench has always been a strong point, which is odd being that I have pretty disproportionately long arms. My squats pretty paltry. Probably around 355 on back squat, and 285 or so on front squat. My back rounds pretty noticeably in the hole on back squat despite my efforts to improve flexibility and mobility. Thus heavy back squats almost always lead to back pain. The minute I drop back squat and go to front squat, elevated heel split squat, or lunge variations the back pain vanishes. Its not from lack of working my legs (26 inch thighs, 17 inch calves), its probably a lot more to do with the fact I just dont do a lot of squats and thus dont get a chance to improve on it a lot. Little practice doesnt make perfect =(
Back isn’t fresh enough to really hit legs. My new protocol calls for some heavy weights and pretty high volume. I’m sitting this one out to rest and eat. Hope everyone has solid sessions tonight
[quote]WS4JB wrote:
Chest and Lats from yesterday
Bench press - 135x5/185x5/205x5/225x5/245x4
supersetted with
Incline flys- 5x10-12 @ 45’s
–JB
[/quote]
Was pressed for time tonight, so I tried something similar to this based on reading it today…
Eh, it was ball busting and my chest is torched. Don’t know if I want to do it all the time though. Good shit anyway though.
Only thing really worth noting tonight was deadskulls 120x6
90 second rests
BB curl
45x5
55x5
75x4
85x15
75x12
55x13
45x17
45x14
Rope pushdowns 5x13-15 dropping weight each set (in a different gym so weight doesen’t matter)
Oly Squats
135x8
185x5
225x5
295x15 PR
235x12
185x13
185x11
135x9
That was hard, 135 was pure pain after the previous sets.
Don’t know why this didn’t post…
90 sec rests
BB curl
45x5
55x5
75x4
85x15
75x12
55x13
45x17
45x14
Rope Pushdown 5x13-15 dropping weight each set to stay in rep range
Squats
135x5
185x5
225x5
295x15 PR
235x12
185x13
185x11
135x9
Took the high rep squats to task tonight, was pretty destroyed after the top set.
yeah buddy
its deload for me this week
monday i did this →
405 double overhand? Fucking kickass man.
[quote]countingbeans wrote:
405 double overhand? Fucking kickass man.[/quote]
its hook grip and thanks 
Nice bro, 405 for reps is a damn respectable weight.
S
[quote]The Mighty Stu wrote:
Nice bro, 405 for reps is a damn respectable weight.
S
[/quote]
and with smooth form. Good job man. I dont know about you guys but I think this BOI is alive and well
Arms from yesterday played b-ball before hand so i was tired from the running.
Cgbp Rack lockouts 185x3 205x3 225x3 225x2
Hammer curls 50x8 45x6
Reverse ez bar curls 65x8 70x7
Oh dumbell extension 75x7 90x10
donkey calves bw + 115 on beltx 15 bw+90 x 8
Two new PRs
Tri Ext 105 x12
Deadlift 385x 10
[quote]The Mighty Stu wrote:
Nice bro, 405 for reps is a damn respectable weight.
S
[/quote]
Question for you:
I remember you said you have a dog. I been walking my new pup in the morning for 30mins. Morning fasted cardio kicks major ass. My question comes on the night time walks. These tend to be 45mins to an hour.
When my wife asks me to walk him at night, should I walk him before the gym, drink a shake and hits teh weights. Or should I lift, eat and then walk, in your opinion?
Thanks Stu.
New Years Eve Skwatting
5/3/1 day
285x5 (I think I only did 4, but whatever)
325x3
365x3 PR +2 reps
275x3x3
Front squat
135x8
155x8
185x8
135x10x2 Using the WaylanderXXX extreme breast enlargement protocol.
Leg curls
110x12x2
Abz
sexy x PIITB
notes: Great way to end the year, on another sexy PR this week. Not pushing every single workout to failure has realllllly helped, along with the added protein. Going to smash on food tonight. Going to that Hungarian place for some schnitzel, then wings/pizza/nachos whatever for tonight. No drinking either, waking up bright and early and hauling my ass down to Cinci. Hoping the roads are nice and empty.