4/17___LEGS A hamstring focused with a little quad
barbell rdl 185x10,10,8
front squat 350x1 250x8,8,4
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12
bodyweight 261
4/16 macros
p 358
c 193
f 68
4/16 steps
6406
350 looked easy for youā¦nice lift
Iāve always done them with a slight elbow bend, otherwise if you go real heavy your limited by the elbow joint if the arm is completely straight. Mentzer did them with a slight bend tooā¦
4:17 in
Arnold same form
Sorry misread your post, but these show correct form.
4/18___PUSH B
db bench w/ss 90x11,17,15
db shoulder press 40x14,11,13
cable fly 25x12,12,12
cable lateral raise 40x10,10,10
seated cable lat pullover 40x15,15 50x19
overhead tricep extension 65x9 50x7 elbow pain. pick something else.
bodyweight 257
4/17 macros
p 358
c 211
f 134
4/17 steps
4235
Cool pullovers.
saw it on yt. looks like I need to raise the bench next time.
video is under 2 minutes. the trainer breaks it down.
Yeah, Iād never thought of doing it that way. Without even watching the video yet, that makes a lot more sense especially with the extra stretch from the cable at the top.
EDIT: now that I watched the video, for sure, thatās a much better variation for the lats. Changing that load angle makes a huge difference.
How do you find the SSB for front squats? Does having the bad out in front on the pad make it way harder to fight the forward pull?
Iāve just started using straps as a handle to the front to take some of the pressure off my wrist, but it lets me get my elbows reaaaally high up
I donāt have the shoulder mobility to use a regular barbell. itās better than nothing.
yes. slides down my chest and turns it into a zercher squat.
itās why I am stuck at 407lbs.
You strong bastard 
Ever used straps like this? Looped around the bar and then grab them like handles
No but after reading this Iām going to give it a shot.
Good lord, you are a stud.
Iāve learned a lot from Joe Bennet. I think he strikes a nice balance between progressive overload and form-maxing single-joint movements
4/19___PULL B
weighted pull ups +25x9,8,8
dc row 90x20,20,20
neutral grip pull downs 185x10,10,10
chest supported row 325x6,6,7
cable curl 25x10,10,10
hammer curls 35x10,10,10
bodyweight 256
4/18 macros
p 389
c 92
f 65
4/18 steps
3943
4/20___LEGS B
barbell rdl 225x12,12,12
leg press 560x9 470x20,20,20
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 261
4/19 macros
p 433
c 256
f 131
4/19 steps
10,891
Happy Cake Day!
Thank you
Yeah baby look at that front rack!!
I have a dirty mind
