[quote]grettiron wrote:
[quote]whup wrote:
(495)x3
The funny thing was that 405 felt just as heavy as the 495. Anyways, I was only planning on getting a single with 495, but I pulled a couple more, and very stoked about that. I should have put on the 2.5s to make it in the 500 club. I need to get some more vids up
[/quote]
Very nice! A vid of 500+ would be awesome.[/quote]
I’ll post one next week, my man
[quote]whup wrote:
[quote]grettiron wrote:
[quote]whup wrote:
(495)x3
The funny thing was that 405 felt just as heavy as the 495. Anyways, I was only planning on getting a single with 495, but I pulled a couple more, and very stoked about that. I should have put on the 2.5s to make it in the 500 club. I need to get some more vids up
[/quote]
Very nice! A vid of 500+ would be awesome.[/quote]
I’ll post one next week, my man[/quote]
Seated OH pin press - forehead level - all 3 reps
95
135
155
175
195
215
Cluster set
(135)3x5
HS Iso-lat incline - all 3 reps
200
230
250
270
290
310
330
Cluster set
(200)4x5
Rear delt machine - Body Masters
(130)3x10
(140)x8
Brbl front laterals
(65)3x8
Tate press
(35)x8
(40)x8
SS
Bench dips
2x12
Over head rope ext
(110)2x10
(100)x8
[quote]shocketi wrote:
[quote]whup wrote:
[quote]grettiron wrote:
[quote]whup wrote:
(495)x3
The funny thing was that 405 felt just as heavy as the 495. Anyways, I was only planning on getting a single with 495, but I pulled a couple more, and very stoked about that. I should have put on the 2.5s to make it in the 500 club. I need to get some more vids up
[/quote]
Very nice! A vid of 500+ would be awesome.[/quote]
I’ll post one next week, my man[/quote]
Think I’ll just come along and see it first hand… lol[/quote]
I wouldnt want to scare you with my sexyness
Trap bar deads
135x5
225x5
315x3
Belt and chalk
405x3
455x3 Trap bar deads 455x3 - YouTube
505x3 Trap bar deads 505x3 - YouTube
Can I get a hell yeah?
Cluster set
315 3x5
Chest supported row - Body masters
(4 plates)2x5
(4 plaqtes, 1 10)x3
(4 plates, 2 10s)3x3
Cluster set, 10 sec rest
(2 plates, 1 10)4x5
Pull down - Neutral grip
(170)x5
(180)x5
(190)x5
(200)x5
(210)2x5
Horizontal pull up
(45)x5
(70)4x5
Plate flips
(35)2x8 2x10
Good fuckin’ session!
Hell yeah!!
Scap wall slides, plate rotations, stretch
Flat bench from pins - about floor press height
135x3
185x3
225x3
245x3
265x3
285 3x3
295x3
Cluster set
(185)3x5
HS Iso-lat decline
4 plates x5
3 plates 3x5 x8
Low to high cable fly
(55)3x10
Incline curls
(45)x9
(40)x9
(35)x9
Reverse curls
(60)2x8
(70)2x8
Stretch out
Treadmill
20 mins
[quote]grettiron wrote:
Hell yeah!![/quote]
Amen, brotha!
02-18-10
Power Cleans
(95)x5
(135)x3
(185)5x3
SS
Leg press
1 plate x15
3 plates x10
5 plates x8
6 plates 5x5
Walking lunge
(65) 4x12
SS
Leg press calf raise
4 plates 4x8
HS leg curl
2 plates 3x8
SS
Back raise
(25) 3x10
Stretch out
Tread mill 20 mins
incline 8 speed 3.3
WED 2-17-10
Complex
(95)2x6
(105)2x6
(115)x6
DL
BOR
Hang clean
Push press
Back SQ
ArcTrainer
15 mins
[quote]whup wrote:
505x3
Can I get a hell yeah?
[/quote]
Definitely. Nice work! That right there would make me poop my pants.
[quote]TheDudeAbides wrote:
[quote]whup wrote:
505x3
Can I get a hell yeah?
[/quote]
Definitely. Nice work! That right there would make me poop my pants.[/quote]
Nonsense, you can do it, just use the bathroom beforehand
FRI 02-19-10
Seated OH pin press - forehead level
95 x5
135 x5
175 x3
195 x3
215 x3
225 4x3
Cluster set
(155)3x5
Landmine OHP - one arm
45 x8
55 x8
65 x8
75 x8
Face pull
140 3x10
SS
Rear delt machine - Body Masters
140 3x8
Barbell shrugs - straps
315 x15
405 x15
455 x15
Good session! Ran out od steam for tris
[quote]whup wrote:
FRI 02-19-10
Seated OH pin press - forehead level
[/quote]
More shoulder less tri’s?
SUN 2-21-10
Complex
(95)x6
(155)x6
(135)x6
(145)x6
DL
BOR
Hang clean
Push press
Back SQ
Circuit 4 sets of 10
Dips
Push ups
Fat man pull ups
Back raise
Leg raise
ArcTrainer
10 mins
[quote]TheDudeAbides wrote:
[quote]whup wrote:
FRI 02-19-10
Seated OH pin press - forehead level
Tri activation is the same, because I go to full lock out. However, I’m able to handle heavier weights seated and at this level, as opposed to lowering to my chin and standing. You don’t have the rebound though, as you would w/o racking on the pins, because you rest the bar on the pins each rep. Just a another lift in the rotation, brotha
[/quote]
More shoulder less tri’s?[/quote]
02-23-10
Complex
(95)3x6 - 1 minute rest
DL
BOR
Hang clean
Push press
Back SQ
Circuit - 4 sets of 10-12 - 1 minute rest
Fat man pull ups
Dips
Push ups
Incline sit ups
Back raise
Leg raise
ArcTrainer
5 mins
SAT
Wall slides, scap push ups, leg swings, stretch, flex in the mirror and kiss my bi’s
Power Cleans
(95)x3
(135)2x3
(185)3x3
(205)x3 x3 plus 5 front squats
SS
Leg press
2 plates x8
3 plates x8
5 plates 5x8
Leg press calf raise
3 plates 3x10
Circuit 4x10-15
Incline sit up
Back raise
leg raise
Stretch out
[quote]whup wrote:
Trap bar deads
135x5
225x5
315x3
Belt and chalk
405x3
455x3 Trap bar deads 455x3 - YouTube
505x3 Trap bar deads 505x3 - YouTube
Can I get a hell yeah?
Cluster set
315 3x5
Chest supported row - Body masters
(4 plates)2x5
(4 plaqtes, 1 10)x3
(4 plates, 2 10s)3x3
Cluster set, 10 sec rest
(2 plates, 1 10)4x5
Pull down - Neutral grip
(170)x5
(180)x5
(190)x5
(200)x5
(210)2x5
Horizontal pull up
(45)x5
(70)4x5
Plate flips
(35)2x8 2x10
Good fuckin’ session!
[/quote]
Holy SHIT that was awesome, you’re bad ass!
WED 03-02-10
Front SQ
95 x9
135 x8
185 4x8
Walking DB lunge
65 2x12 steps
85 x12 steps
Split SQ - 70 3x10
Leg press calves
A1) HS leg curl - 70 3x10
A2) Back raise - 3x10
FRI 03-05-10
Foam roll
Seated OH pin press - Chin level
Bar x8
135 x8
185 x3
205 x3
225 x3 x3 x4
Cluster set
175 3x5
155 x3
135 x3
Landmine OHP - one arm
45 x8
55 x8
65 x8
80 x8
A1) Face pull - 140 3x10
A2) Rear delt machine - Body Masters
140 2x10
160 x10
Preacher curl - Strive machine
70lbs - Settings 1-5 - 30 sec rest - 7 reps per setting
Seated Tri pushdown - Strive machine
80lbs - same as above
A1) One arm concentration curls - 35 3x8
A2) Rope pushdowns - 75 3x7
A1) Incline sit ups 3x10
A2) Leg raise 3x10
Foam Roll