[quote]grettiron wrote:
Arms are looking very thick whup, nice work.[/quote]
Thanks, man! All those years of not curling too much have finally paid off (:
Cycle #2 - Week #2
SUN 07-26
Box SQ
135x10
225x8
305x3 70%
350x3 80%
390x8 90%
225x10
245x10
Short on time, so I did this giant set
G-morn 135 3x8
HS Leg Ext 55 3x10
HS Leg curl 45 x8 10 15
Stretch and foam roll
That is some great squatting Whup! That puts your calculated max just under 500. When are you gonna go for the big 500 squat?
[quote]Apostate wrote:
That is some great squatting Whup! That puts your calculated max just under 500. When are you gonna go for the big 500 squat?[/quote]
Thanks man! That would be cool, and that’s definitely a goal of mine, as well as a 600lb deadlift.
WED Cycle #2 Week #3
Defrancos upper body warm up with some Diesel shoulder stuff thrown in
OHP
65x10
95x10
155x5 75%
170x3 85%
190x1 95%
135x12
Cable upright row/front lateral combo
60x10
70x10
80x10
A1) Body masters - chest support row
1 plate x10
3 p 2x10 Drop set x5 2px5 1px10
A2) HS shrug
4 plates 3x10
A1) Face pull
130 4x12
A2) Leaning side lateral
20 4x10
Javelin press
30 4x10
First time doing these and really liked them, this lift feels more natural than military pressing. It actually made my shoulders feel good.
More foam rolling and stretching
Nice work Whup! How was the single at 190? Was it a grinder or did you just decide to shut it down with the minimum reps?
[quote]Apostate wrote:
Nice work Whup! How was the single at 190? Was it a grinder or did you just decide to shut it down with the minimum reps? [/quote]
Thank you my main dude! (speaking w an Indian accent).
I felt like I had a couple more reps in me, but I strained something in the back of my neck/trap area from the 5 rep set, so I just hit the reps I had to. Iced it some yesterday and it feels much better today. I could hardly bend my head forward yesterday. It better not fuck with my deads tomorrow! I really need a good oriental massage.
FRI Cycle #2 Week #3
DL
135x10
225x5
315x1
345x5 75%
390x3 85%
440x6 95%
Close grip pulldown
100x10
160x8
190x8
210x8
220x8
Some arms and calves
Good session on very limited time. The last DL set felt smooth and I believe its a PR for me. Squats tomorrow
If anyone has shoulder pain, like me, this has been helping me more that anything else I’ve tried
Whup, thanks for the video! I have been doing a dynamic lower body warm up that I really like but have never had anything that is really specific to the upperbody. I am going to give that a try for sure. Thanks for posting it!
SUN Cycle #2 Week #3
Foam roll
Box SQ
135x10
225 2x5
325x5 75%
370x3 85%
415x4 95%
275 2x10
A1) Good morning
155x8
175 2x8
A2) Iso-Lat leg ext
55 1 leg x8 reps + both legs x5 reps x 3 sets
Stepmill
5 long minutes
Stretch and foam roll
[quote]Apostate wrote:
Whup, thanks for the video! I have been doing a dynamic lower body warm up that I really like but have never had anything that is really specific to the upperbody. I am going to give that a try for sure. Thanks for posting it! [/quote]
No prob, man! What are you doing for lower warm up?
I will have to video tape it the next time I do it, but for now I will try to explain. I do 2 dynamic mobility moves to start that I got off of the magnificent mobility DVD from elitefts. I forget what they are called, but they help to loosen up your lower back. I will get them on video next time. After that I use a PVC pipe that I have wrapped in athletic tape and roll out my upperback just like Joe did in the video you posted. I then use the PVC roller on my quads. Next is the IT band, which is hands down the most painful! After that I use the PVC roller on my glutes. The last step is using the spikey ball which I also got from elite on my upperback/scap area to help loosen that up since I have some scapular retraction issues and this seems to help it.
I know it is hard to visualize that as I type it out so I will tape it when I do it before training tomorrow. The whole thing might take 5 minutes and it makes me feel like a new person.
MON 10x10 week
Joe D’s upper warm up
Flat BP
barx10
95x10
Work sets
155 3x10
175 2x10
155 x10
165 4x10
Cable row
130 2x10
160 3x10
150 2x10
140 2x10
130 x10
A1) Incline fly - performed very slow with a good stretch
40x10
45x10
A2) BB row
185 2x10
Stretch and foam roll
My plan is to do 10x10 for the week, because I want to try something different and shock my body, plus I’ve never done this routine before and have heard nothing but good results from it. The working weights are very light, so it makes this routine very humbling. And then back to 5/3/1 next week
Damn man your squat skyrocketed… keep it up, I can def see a 500 squat and a 600 dead in the near future.
[quote]whup wrote:
My plan is to do 10x10 for the week, because I want to try something different and shock my body, plus I’ve never done this routine before and have heard nothing but good results from it. The working weights are very light, so it makes this routine very humbling. And then back to 5/3/1 next week [/quote]
Do you think you would switch to the BBB style for your accessory work on the bench if you like this?
TUES 10x10 week
DeFrancos sample mobility lower body drills
DL
135 x10
225 x10
315 5x10
225 x10
DAMN! Couldn’t make 10 sets, my glutes and lower back were on fire, plus I was feeling a little queasy.
Leg ext
55 2x10
60 x10
SS
G-Morn
135 x8
175 x8
195 x8
6 min stepmill
Foam roll & stretch
Apostate,
I tried this today for a lower warm up. I liked it a lot
[quote]BlackLabel wrote:
Damn man your squat skyrocketed… keep it up, I can def see a 500 squat and a 600 dead in the near future.[/quote]
Thanks, bro! Thanks for the encouragement!
[quote]Apostate wrote:
[quote]whup wrote:
My plan is to do 10x10 for the week, because I want to try something different and shock my body, plus I’ve never done this routine before and have heard nothing but good results from it. The working weights are very light, so it makes this routine very humbling. And then back to 5/3/1 next week [/quote]
Do you think you would switch to the BBB style for your accessory work on the bench if you like this?
[/quote]
Hmmm… I don’t know, I kinda get bored with doing the same lift for that many sets. I like to throw different shit in there to mix it up.
That was actually the first time I’ve benched in a while due to a shoulder issue, but I think the high volume really helped it. However, I noticed an improvement in my shoulder after only the second time I did the Defranco upper warm up I posted.
My chest is freakin super sore today.
THUR 10x10
Defrancos upper warm up
Seated DB OHP
25 x10
35 x10
55 x10
65 x10
75 x10
55 2x10
50 2x10
45 2x10
Side DB lateral
35 x10
30 2x10 x12
Rear lateral machine
100 x10 x15
110 x12
Cable upright row/front lateral
70 x8
60 x8
50 x8
HS shrugs
4 plates 3x15
Mucho volume, and a crazy pump. Shoulders were the easiest so far with 10x10, and the DBs were a good change