Well put together story. And fun to read! Keep it up man. Im waiting to see when you do a meet and tear it up.
Hoping to get into a meet this summer. I haven’t asked Ed yet, but I will next time I see him.
CS
I’ve been itching to do a 20 rep squat challenge for some reason. Maybe I’ll do one on Saturday with 225 or 250 or somewhere in between.
CS
Friday, April 20, 2012 - Shoulders
Warm up
- PVC roll everything
- Bunch of shoulder work
Strict Overhead Press
1 X 10 X 45
1 X 5 X 65
1 X 3 X 85
2 X 10 X 105
NOTES: Not a PR, but I got some good work in. I’m starting the cycle all over again, so I’m hoping to end it at around 205-215.
Dumbbell Shoulder Press
1 X 10 X 45s
3 X 10 X 65s
Cable Lateral Raise
3 X 12 X 10
Rear Delt Dumbbell Flyes
3 X 12 X 20s
Hammer Strength Military Press
1 X 12 X 40
1 X 12 X 50
1 X 12 X 60
1 X 12 X 70
[i]ENDING NOTES: Not a bad workout. Got an insane pump. Kept the rest periods short, 45 seconds to a minute. Trying to add some mass to my shitty shoulders and hopefully get some capped delts for once in my life.
Also, I DIDN’T smoke weed today. I don’t do that shit.[/i]
CS
Saturday, April 21, 2012 - Back & Biceps
Warm Up
- PVC roll back
- Shit ton of stretching
Wide-grip Pull Ups
1 X 10 X BW* +1 rep PR.
1 X 5 X BW
1 X 6 X BW
1 X 4 X BW
1 X 5 X BW
NOTES: Cranked out 10 pull ups on my first set. I’m gonna call it there for a few weeks and see if I can do 6 sets of 6 for a few weeks, and then come back to see how many I can do in a row. I’m hoping to do at least 12 next time I go for max pull ups.
Wide-grip Low Cable Rows
3 X 15 X 70
Close-grip Lat Pulldowns
2 X 10 X 60
EZ Bar Curls
4 X 10 X 55
Incline Dumbbell Curls
3 X 10 X 20s
Low Cable Rope Curls
3 X 12 X 30
Preacher Curl Machine
3 X 12 X 45
Standing Double Cable Curls
3 X 12 X 10
ENDING NOTES: Good workout today. Happy about the pull ups. I’m well on my way to 20. My back is getting wider and I’m starting to get a little leaner. I might be approaching 10% BF. I’d like to get caliper tested or do a BodPod thing soon, but we’ll see how it goes. Arms are steadily getting bigger, as well. Got bench on Monday; starting the cycle over again. Probably going to do 225 or 235 for 2 sets of 10, which would be awesome. I’d love to be able to get 225 more than 10 times. Hopefully it’ll be a good day.
CS
On the hunt for a new commercial gym. Going to check out a place called “SportsPlex” that’s by my house. I’ll have to take a tour of the weight room to see if I like it or not.
CS
If you can get a Week pass, to make sure the bars are completely bent to shit or cheap as shit
[quote]prodiboy wrote:
If you can get a Week pass, to make sure the bars are completely bent to shit or cheap as shit[/quote]
I’ll try and bend a few before I leave that place.
CS
Its not hard at a commercial gym. You can pretty much take 455 the bar will actually bend in your hands. Atleast here its the casr
[quote]prodiboy wrote:
Its not hard at a commercial gym. You can pretty much take 455 the bar will actually bend in your hands. Atleast here its the casr[/quote]
I’ve seen a bar bend with 405 on it at my gym, so it’s a common occurrence.
CS
Yeah, its Called not knowing anything about training and opening a gym with the cheapest stuff out there
,
Monday, April 23, 2012 - Bench Day
Warm up
- PVC roll everything
- Shit load of stretching
- Rotator cuff
Flat Bench
1 X 15 X 45
2 X 6 X 135
1 X 3 X 165
1 X 1 X 185
3 X 10 X 205* Tied a PR.
NOTES: Nothing too special here. Shit felt heavy tonight because I haven’t done any reps in about 2 months, so it was awkward.
Close-grip Bench Press w/ Chains
2 X 8 X 135 + 80 lbs. of chain* PR question mark?
NOTES: First time using chains, and let me tell you, they’re a total bitch. I’ve never felt my triceps hurt that much.
Incline Bench Press
1 X 20 X 135
1 X 10 X 135
NOTES: Dead.
Wide-grip Dips/Cable Fly Superset
Wide-grip Dips - 3 X 15 X Shit load of weight
Cable Flyes - 3 X 12 X 30 each handle
Dumbbell Tricep Extensions
1 X 12 X 25s
1 X 10 X 25s
1 X 8 X 25s
One-arm Triceps Pusdowns
3 X 8 X 35
ENDING NOTES: So much fucking volume. I had possibly the biggest chest pump I’ve ever had. I looked absolutely huge lol. It hurt, too. I’m going to be sore as a motherfucker tomorrow. Can’t wait to take the ACT feeling like shit, too! Oh well, I’m going to murder it anyways. Shooting for at least a 30-32. We’ll see how it goes.
CS
Good luck on the ACT man!
On a lifting note: Why don’t you do more warm up sets for bench? Is it because your warm up and stretches are really thorough and you don’t need to? I ask because I have trouble warming up and wanna know how to get ready better.
[quote]Drake37 wrote:
Good luck on the ACT man!
On a lifting note: Why don’t you do more warm up sets for bench? Is it because your warm up and stretches are really thorough and you don’t need to? I ask because I have trouble warming up and wanna know how to get ready better.[/quote]
I’m typically warmed up enough as it is. My regular warm up takes about 15-20 minutes, plus my warm up sets on bench. When the weight is lighter, I don’t need as many sets to get warmed up. But, if we’re working up to 3s, 2s, or anything heavy like that, I take longer. It’s just how my body works.
Find what works for you in your warm up. Everybody’s different. The only things that should be universal to all lifters in warming up is foam or PVC rolling and rotator cuff prehab work.
CS
What do you usually do for the rotators? And are you using closegrip w/chains as a main movement this cycle?
[quote]gorangers0525 wrote:
What do you usually do for the rotators? And are you using closegrip w/chains as a main movement this cycle? [/quote]
Shoulder dislocates, some band work (look up special strengths video on YouTube, it features Dick Hartzell, the guy who invented Jump Stretch bands - he has a bunch of good stuff in there), there’s a video on Joe DeFranco’s channel about an upper body warm up routine that’s really good, and there’s a bunch more.
And the close-grip with chains - I assume that it’s going to be. Not sure yet.
CS
Quick question as I see you mentioned the ACT, what did you get on your SAT? I’m just trying to find other realistic score that I can compare to.
[quote]CSEagles1694 wrote:
[quote]gorangers0525 wrote:
What do you usually do for the rotators? And are you using closegrip w/chains as a main movement this cycle? [/quote]
Shoulder dislocates, some band work (look up special strengths video on YouTube, it features Dick Hartzell, the guy who invented Jump Stretch bands - he has a bunch of good stuff in there), there’s a video on Joe DeFranco’s channel about an upper body warm up routine that’s really good, and there’s a bunch more.
And the close-grip with chains - I assume that it’s going to be. Not sure yet.
CS[/quote]
Yea man. I started using the Joe Defranco warm up a couple weeks ago and my shoulders haven’t felt this good in years. I’m actually making a little progress on my upper body lifts now! lol I’m interested to see how the close grip w/chains works for you. I was considering using it as the main movement on the OHP day of 5/3/1 but for this cycle (and many after this) I’m going to use incline press.
[quote]PlainPat wrote:
Quick question as I see you mentioned the ACT, what did you get on your SAT? I’m just trying to find other realistic score that I can compare to.[/quote]
Haven’t taken it. I don’t need to.
CS
[quote]gorangers0525 wrote:
[quote]CSEagles1694 wrote:
[quote]gorangers0525 wrote:
What do you usually do for the rotators? And are you using closegrip w/chains as a main movement this cycle? [/quote]
Shoulder dislocates, some band work (look up special strengths video on YouTube, it features Dick Hartzell, the guy who invented Jump Stretch bands - he has a bunch of good stuff in there), there’s a video on Joe DeFranco’s channel about an upper body warm up routine that’s really good, and there’s a bunch more.
And the close-grip with chains - I assume that it’s going to be. Not sure yet.
CS[/quote]
Yea man. I started using the Joe Defranco warm up a couple weeks ago and my shoulders haven’t felt this good in years. I’m actually making a little progress on my upper body lifts now! lol I’m interested to see how the close grip w/chains works for you. I was considering using it as the main movement on the OHP day of 5/3/1 but for this cycle (and many after this) I’m going to use incline press.[/quote]
I would consider a high-incline press (if you have the option). More shoulder involvement could only benefit your OHP.
CS