[quote]trav123456 wrote:
Is ti benching that bothers your elbow mostly?[/quote]
Benching seems to bother my shoulders, but I think I may have fixed that with a change in grip width. Elbows are sore from a lot of pushdowns and dips. Dips, I really try to keep my elbows close. So now being the day after, I have zero shoulder and elbow soreness. VERY happy with that.
pics added in hub
[quote]TheDudeAbides wrote:
pics added in hub[/quote]
Nice progress!
wave 1, cycle 25
chins 5,5
hack squat 10x1pps, 10x2pps
A1 chin 3,3,3,3,3,3,3,3 (really easy)
A2 rack pull(3") 5x135,5x135,5x225,5x315,3x385,5x435,5x435,5x435
B1 db row 5x100,10x110,12x120
B2 db shrug (3 sec pause) 10x100,10x110,20x120
10 chins
bw = 233 … uh oh, need to take Spring break a little easier
Wow! Impressed with myself and pulling strength. I really wasn’t sure where I would be so pulling so low. Haven’t done that in a LONG time.
bb curl
10x40
5x80
5x110
2x120
6x135 PR
4x135
2x135
7x115
65 min crossramp, 16 incline, 16 resistance, 1020 Calories
bw = 230.4 much better
Beast mode. Perhaps not that much in terms of curling strength, but I am happy.
I will test my 135 BB curls and then we will race to 185, deal?
[quote]trav123456 wrote:
I will test my 135 BB curls and then we will race to 185, deal?[/quote]
ha ha sure! I’ll probably curl 185 before I’ll bench 405 :S
3/30
wave 2, cycle 25
A1 pull-up 6,6,6,6,6,6,6,6,6,6=60
A2 incline bench 3,3,3x135, 3x155, 3x185, 3,3,3,3,8x205
machine flye, rear
10,10x140
30 crossramp, 16,16, 450 Calories
Felt pretty blah. Weight was not heavy, just my mind wasn’t into it.
4/1
wave 2, cycle 25
hack squat
10,10x1 pps
squat
5,5,5x135
2,2,2x225
3x295
belt
3x335
3,3,5x385
hack squat
5x2 pps
5x4 pps
5x6 pps
3x10x4 pps
Strive lying leg curl
10,10x3 plates (one on each phase)
bw = 234 … and that is Spring Break eating
Squatting felt great. I used a bar with a little more flex. Typically it’s a Texas power bar with essentially zero flex. The trade off with this bar is that it doesn’t have knurl where the bar rests on your shoulders. Sore already, so the next couple days are going to suck.
Nice work!
bw = ?, but probably too much :0
60 min crossramp, 935 Calories
Blah. Coming down with a sickness, ooh ah ah ah ah
4/7
wave 2, cycle 25
machine flye
10,10x100
A1 pull-up 5,5,5,5,5,5,5,5,5,5,5,5,5,5=80
A2 bench 5,5,5x135; 3x185; 3x215; 3x245; 3,3,7x275; 5,5,5,5,8x225
dips
3xbw
3xbw 50
3xbw 70
3,3,5xbw 90
machine flye
15x200
bw = 230.2 FINALLY don’t feel like a turd
Wasted with allergies on Wednesday. I wasn’t sure I would be up to training. Benching felt really good again. Hand offs were unstable for some reason. Pull-ups were not even that difficult. Started off with half-reps for warm-up, but then ended up doing dead hang to get the stretch. Looking forward to deadlifting possibly tonight or Saturday.
holy shit on the pullups haha
[quote]trav123456 wrote:
holy shit on the pullups haha[/quote]
ha ha yeah looking back, that was a lot. They were all quality reps, as far as depth and speed.
wave 2, cycle 25
deadlift (3")
5,5x135
5,5x225
3x275
2x315
belt
3x365
3x415
straps
3,3,3x465
T-bar rows
5x2p
5x3p
5x4p
5x5p
12x3p
bb curl
10xbar
3x95
3x115
3x135
1x155 PR
15x95
db shrug
25x120
Pulling felt really good! I am confident that I could do a full deadlift over 525. Grip is solid with chalk (gym ban but I discretely use it), even though I primarily use straps.
Awesome deadlift session man. Have you always used straps? I am about 25lbs behind you on the deadlift, but tbh I have never had any grip issues.
Also, I actually do my curling sessions in a very similar manner that you do here. I have found that lower rep (4-6) sets of curls help me progress more on the curling.
[quote]Fandango wrote:
Awesome deadlift session man. Have you always used straps? I am about 25lbs behind you on the deadlift, but tbh I have never had any grip issues.
Also, I actually do my curling sessions in a very similar manner that you do here. I have found that lower rep (4-6) sets of curls help me progress more on the curling.[/quote]
Thanks! I started regularly using straps about a year ago, when I started doing rack pulls. When I say rack pull, it is mid shin and not above the knee like most people. I find it easier to use straps for multiple rep sets. Just so much easier on my hands AND I don’t have think about holding on. I’m confident that anything I can pull with straps, I can pull without. Other thing is that there are plenty of “Do Not Use Chalk” signs around the power racks. So I’m technically breaking a major law and could get 3-5 years minimum 
Def agree with the curling. I do try to use different rep ranges, but I love low rep sets esp with barbell curls.
Ah yea I am sure that is a pain in the ass. Tbh I don’t know that pain though because I lift in a grimy basement barracks gym. No windows or rules about chalk down there lol. Looks very similar to a scene out of “Pumping Iron”. Have you been taking deload weeks? How has your recovery been? I am finding that my lower back is usually a little sore throughout the week.
[quote]Fandango wrote:
Ah yea I am sure that is a pain in the ass. Tbh I don’t know that pain though because I lift in a grimy basement barracks gym. No windows or rules about chalk down there lol. Looks very similar to a scene out of “Pumping Iron”. Have you been taking deload weeks? How has your recovery been? I am finding that my lower back is usually a little sore throughout the week.[/quote]
Yeah that’s pretty cool. It is a former Powerhouse. Owner did not want to spend the PH brand fees anymore. Great and plentiful equipment. I think the no chalk was deter the appearance of being “hardcore”, so that new members are not intimidated. Two employees saw me [very] carefully using it, so I’m probably alright.
Deload … used to abide by it strictly, but have no use for it anymore. My life schedule dictates my training schedule. I usually have enough time between workouts. The four lifts are done over 7-10 days. I prefer getting them all in a week. Two on, one off would be great.
I think an entire week off is overkill. Did nothing for me but make me feel weak and sore for the next training cycle.
4/12
A1 chins (bw+50) 5,5,5,5,5,5,5,5,5,5 = 50
A2 incline bench 5,5,5x135, 3x155, 3x185, 3x215, 3x225, 2,3x245, 265 PR
seated db press
5x40
5x60
10x80 PR
6x85
Arnold press
5x60+5x40
15x40
machine rear flye
10x100
10x140
8x180
15x120
Pressing felt great all-around. Rep PR on seated press. That felt really good. I wanted to go for 90’s, but I struggled to get the 80’s into position as it was … for some reason.