If by V-Grip you mean the close grip one where your hands face each other, I’d definitely try that, that’s always been my fav for lats.
1/28/12
Early Session: HFS
Flat Bench: Prefer the OHP first, bu racks were taken. These were ok, not great though
175x2,2,2
Back Squat: Decent
215x2,2,2
Seated OHP: Stellar
125x2,2,2
Later Session: Legs
Front Squats: No idea… just had nothing in me
155x3
175x3
195x1 ← wtf, got 200 for 3 last week… wasn’t even like it felt heavy, just pinned me…
185x1 ← EXPLAIN THIS BULLSHIT!
Leg Press: Starting to use appreciable weigh on these
6ppsx6
7ppsx6
8ppsx7
4ppsx20
Leg Curls: Now that I’ve basically maxed out the stack, I’ll lower weight next week, concentrate on the eccentric more a la Mountain Dog principles
120x8
130x8
140x8
Single Leg Press: For duh glutez 'n hammziez
90x10
110x12
Leg Extension Hell: FUARK
130x 25+15+10+10+10+10+7+7+6
So last night was bonkers. Didn’t get to bed til 5, got up at 10. Being an RA really fucks with sleeping sometimes, but gotta do what I gotta do. Woke up drowsy, and both HFS and front squats suffered greatly due to what I assume is a CNS that is legally inactive right now. lol. Can’t wait for bed. lol
1/30/12
Early Session: HFS
Seated OHP: So purddy
125x2,2,2
Back Squat: Bar was flying off my back lol
215x2,2,2
Flat Bench: Unracked the bar every time like it was my bitch, and waddyaknow, reps went up smooth and explosive
175x2,2,2
Later Session: Shoulders, Arms, and Back Thickness
CGBP: Ehh, top heavy set, I could have gotten 3, but left arm was being a ruhtard
135x3
155x3
175x2
135x9 <— had like 3 left in the tank at least, just did this get some blood in my tri’s
MD Lateral Triset: Upping weight next week fo sho
70’sx20,20 / 35’sx12,11 / 15’sx15,14
JM Rear Delts Triset: Used cables, and goddamn this killed my delts
6x20,19 / 4x12,11 / 2x15,12
Cable Row: Leaned back, pulling towards my chest. Hit the mid-back area well
135x4
150x4
165x6
Snatch Grip Rack Pulls: Think the rows beforehand fatigued me a bit
225x8
255x8
285x8,3
Shrugs: Doing on set of these, without straps, to get my traps SOME stimulation (pretty trap dominant anyway), but mostly keep up my grip strength
185x17
Straight Bar Curls: Will go lower weight next week, too much cheating
80x6
90x6
100x8
80x9 <— just for pump purposes
Solid lifting today. With HFSW, I HAVE to unrack the bar like I’m about to rape it, or else it always feels heavy. Shit went up fast though, and felt light, so pretty happy with that.
Later session was good, as well. SG Rack Pulls felt a bit ‘off’ but that’s ok. I’m trying to keep really solid form with those, so weight increases will likely be slow regardless.
2/1/12
This day was full of fuckery. Woke up, traps were ridic sore from effin Monday… dunno why… so…
Early Session: HFS
Seated OHP: Not too bad, could have been faster, but def could feel the trap fatigue hurting performance
135x2,2,2
Back Squat: Not too hot, the traps made it hard to stay tight, wasn’t as smooth as I wanted
225x2,2,2
Flat Bench: Son of a bitch. Could not stay stable at all. I bench like CT advocates on my traps, and this was nearly impossible. First rep would always go up smooth, but every 2nd rep was effin grinder
185x2,2,2
Later Session: Chest and Bi’s
DB Incline: Dammit… I guess those grinder bench reps killed me…
75’sx 6 2 1 = 9 FFFFUUUUUU
Pec Deck: Felt good
110x10
125x10
140x10
Cable Press: ehh, good deal of upper chest, a lot of front delt
10x8
12x8
14x10
Rope Curls: Yezzzz
120x8
130x8
140x10
Concentration Curls: Pumpz
15’sx10
20’sx10
25’sx13
Damn… kind of sad about today. Felt really strong, but my sore back limited my ability to really perform. Really sucks. Idk, hopefully I’ll get use to this, and won’t be sore 2 days after like I was this week… Any ideas on how to keep myself from being so sore from back day 2 days later, as to no effect my pressing and squatting??
Today was an off day, just played some basketball. But have a very interesting story…
So here at my university, when you play basketball in the gym, their is always one court designated to the Asians. We have a huge Chinese population (my school pride’s itself on international students or something), and basically they all play together on one court, and they are horrible. Just horrendous. It doubt most of them had played ball before, so it’s not their fault, but still, they usually really suck.
Well, a few days back, I was shooting around with 3 of my friends, and 4 of the Chinese guys come ask us in broken English, to play a game. Now, all of them are around 5’8", minus one. He’s my height (6’2"), and a pretty athletic build (I’m bigger then him, he’s a tad leaner), so I guard him, assuming he’s actually not complete ass. Well, I pride myself in my defense, so didn’t think I’d have any trouble…
Dude basically beat my team by himself every game. I could drive on him and post him up, but I literally could not stop him on offense. He was fast as shit, could jump out the gym, and had handles for days. Every possession, I KNEW what he was going to do (quick stutter step) but I just wasn’t fast enough to stop him. And if I gave him space, he’d drain it my eye. Even his team mates, who were horrible, scored, because his passing was so on point. I could not stop him, and just didn’t understand.
So after about the 4th game, I ask him what’s up, introduce myself, ask him where he is from. He says he’s 25, from Beijing, been here 4th months, a student here (all with poor English). I finally ask him how he got so good, because I’ve played guys who start on D1 ball teams, and never had I seen someone so fast. Kid goes on to tell me, that he hurt his back and came to America recently, because he played PG for PRO BASKETBALL team over in China for a few years! He was what he called an ‘undergrad’ and Beijing Sports Academy, meaning he basically went to school for ball his whole life, and he was basically the practice squad that ran against the Chinese National squad, and had he not hurt is back, would have likely been on one of the next 2 Olympic teams! Basically, he was in some accident, that if he ever took a HARD fall, he could be paralyzed, so he just bullshits here in the gym sometimes (AKA raped me without even trying). Like in the '08 Olympics in Beijing, his team played a pick up game with LeBron, Wade, Dwight Howard, ect. lol
Made me feel better about the whole situation, and he asked me for my Facebook so we could play again (he says I’m good, but literally we are leagues apart in talent), and he’s extremely athletic, so I asked him to lift me a few times. He said he works out, and he looks to have a solid base, so I assume he’s probably going to be pretty strong and intense in the weight room, and hopefully he will help me with my basketball game!
So yeah, my new workout buddy is a near-Olympic level athlete. Sweet, right?? lol
2/3/12
Early Session: HFS
Seated OHP: Real strong
135x2,2,2
Back Squat: Pretty good, need to stay a tad bit tighter
225x2,2,2
Flat Bench: Was 10x better then last time, but still not quite as fast as I wanted
185x2,2,2
Late Session: Back and Triceps
Kayak Rows: Felt good
90x8
110x8
130x6 dammit, should have went lighter
Pulldowns: Watched some videos of Matt Kroc doing these, seeing as his lats are stupid big, did the, like him, REALLY hit that teres major/ upper lat area
135x4
150x4
165x8
Yates Row: Pulled more to my waist this time, less upper abs.
175x6
195x6
215x8
Seated Stretch Rows: Basically like seated stretchers. Doing them on the pulldown is just to difficult with how crowded my gym usually is, and these feel more progressable in weight
120x10
135x10
150x12
Pushdowns: Did these for sets of 10 instead of 6-8, no idea why. lol
100x10
120x10
140x12
OH DB Extensions: No lockout, constant tension, made these a good deal harder
15’sx10
20’sx9 lulz
15’sx16
Good workout. Wasn’t as fast paced as usual, had to show my new workout partner some of the movements. Him playing basketball, though, all he wants to work is shoulders. lol.
Think after watching Big Ben’s videos on benching, I need to take my bench grip in a tad. Right now, I got middle fingers on the rings, and the other day, I know with CG (pinkies right inside the rings), I could have gotten around 15 reps with 135, something I doubt I can do with my wider grip. Will play around with is and see.
Watch out for the communists.
tweet
Bird: You racist SOB… lol
2/4/12
Early Session: HFS
Seated OHP: Took my grip in a bit, felt like I got a bit more oomph in the lift
135x2,2,2
Back Squats: Pretty solid, concentrated on small mental cues the whole time
225x2,2,2
Flat Bench: Took grip in on this as well, bar speed increased dramatically
185x2,2,2
Late Session: Legs
Front Squats: Wanted a PR bad
160x3
180x3
200x4 <— not the prettiest final rep, but I’ll take it.
Leg Press: Will lighten the load next week, ROM is starting to get iffy
6ppsx6
7ppsx6
8ppsx6 <— left calve cramped something horrible! dunno why…
4ppsx25
Leg Curls: Cramping calf effed these up as well
100x8
120x8
140x10
Single Leg Press: Damn these felt good
110x10
130x10
Calf was spazzing at this point, so skipped leg extensions and hit the road.
HFS Pressing went a lot better after really analyzing some of Ben Rice’s videos on here. He’s 6’1", decently lanky like myself, so I feel emulating his technique will help. Ring fingers on the ring (lulz) def felt better, and for some reason seemed to utilize my chest a bit more as oppose to my shoulders, so seems like it’s a solid change. Still trying to get leg drive down, however. A few reps I did it decent, but others my ass flew up about an inch for a sec, so need to work on that.
Front Squat PR was pretty awesome, because I basically just MADE it happen. lol. I seem to be able to always tap into a little extra with lower body and crank out another rep, as opposed to upper body. Leg Press, in all honesty, is getting sketchy. My ROM has been solid up to this point, but today wasn’t so hot. Feeling I should lower the weight, and try and bring my knees to my chest EVERy rep.
2/6/12
Early Session: HFS
Seated OHP: Real fast
135x2,2,2
Back Squat: Guy next to me said I had awesome form, and that it was good to see someone going past parallel 
225x2,2,2
Flat Bench: These were pretty strong and explosive
185x2,2,2
Later Session: Back Thickness, Shoulders, and Arms
Flat CGBP: Ass came up a tad on last rep, and left arm was being retarded
135x3
155x3
175x3
MD Lateral Triset: Super pump
80’sx17,15 / 40’sx8,6 / 20’sx15,12
MD Rear Delts Triset: Nvm, THIS was a super pump
8x15,12 / 6x10,9 / 4x12,12
Cable Rows: Only station available was dual pulley
18x4
22x4
26x8
20x10 <— Left arm, then right arm, supinating arm on each rep
Snatch Grip Rack Pulls: Felt perfect
225x8
255x8
285x10 <— straps slipped. wtf
Straight Bar Curls: Just a little cheating
75x6
85x6
95x10
Great lifting today. Sessions were quick, in and out. Feeling a lot stronger as of late. And a tad bit leaner.
Dude. You’ll definitely be quite pleased with where you will be a year from now srs.
[quote]spar4tee wrote:
Dude. You’ll definitely be quite pleased with where you will be a year from now srs.[/quote]
Thanks man, I really appreciate that. If I’m half as strong as you are in a years time, I’ll feel quite accomplished. lol
2/8/12
Early Session: HFS
Seated OHP: Explosive
105x6,6,6
Back Squat: Sore traps made these difficult
195x6,6,6
Flat Bench: First set really fast, next ones were harder because traps wouldn’t allow me to stay tight
155x6,6,5 <— hit the ‘catchers’ on last set, just racked it
Later Session: Chest and Biceps
DB Incline: Damn, have to set-up for each set takes a lot outta me. Either going to have up the total reps for my rest-pause set, or do regular ramping set
75’sx6+2 ← fuck it
65’sx7
Pec Deck: Killer
110x10
125x10
140x12
Cable Press: Ehh, kind of awkward
10x8
12x8
14x12
Rope Curls: Leaned back so I got a better stretch on these
100x6
120x6
140x10
Concentration Curls: Bracing against my legs makes me be able to swing the weight a tad, and still pump the biceps
20’sx10
25’sx10
30’sx10
Pulldown Curls: fer der pumpz
40’sx20,20
Solid workout. Wish DB Inclines had went up, but I just have to reevaluate my plan of attack with those. Switched up my diet as well. 40% F, 30% P, 30% C, (185g/300g/300g) with about 4000 cals on training days, and then I take out workout nutrition on off days, eating only about 3000 now.
2/10/12
Early Session: HFS
Seated OHP: Went up really easy
105x6,6,6
Back Squat: Being explosive for 6 reps is extremely tiring. lol
195x6,6,6
Flat Bench: Went up fast, happy about that
155x6,6,6
Basically ruched to class after this, then got in the car for a 2.5 hour drive home, ate a meal, then hit up the next session
Later Session: Back and Triceps
Did everything on my plate loaded home gym, so some weights are weird and I didn’t even write them down. Just went for a good workout
Kayak Rows
3x8-10
Pullups: Wanted to do pulldowns but have now knee pad anchor: Just focused on being explosive and hitting the lats
5x3
Yates Rows: So sexy
185x6
205x6
225x8
Cordova Extensions: Stole from Bug and Ebomb
3x6-8
OH DB Extensions:
15’sx10
25’sx9
15’sx15
Tried Kickbacks for the first time, realized why they are gay
Mixed day today. HFSW was good, but was SO busy today, and was tired by 2nd session, and short on time. Got in the work though, lats feel hit, and tri’s decently stimulated, so not to many complaints.
2/11/12
Early Session: HFS
Seated OHP: At my home gym. Bench a bit more upright, no biggie
105x6,6,6
Back Squats: Forgot my Oly Shoes at school. Dumb. Felt different, but still explosive
195x6,6,6
Flat Bench: I realized, my bench is really high off the ground, which me being 6’2", is why when I bench here it feels 9000x better. Super strong reps
155x6,6,6
Later Session: Legs
Front Squats: BW FRONT SQUAT! FIRST TIME DOING THAT!
165x3
185x3
205x1 <— effed up, so tried it again
205x2 <— had I not failed that first set, and had my Oly Shoes, I could have gotten 3 or 4 I feel
Leg Press: Did a slower eccentric, and paused for a sec with knees at my chest. Got a lot more out of it, without having to load so many plates. lol
3ppsx6
4ppsx6
5ppsx12
Seated Leg Curls: Damn, these were killer
120x8
140x8
160x10 <---- SQUEEZEEEEE
Single Leg Press: Posterior Chain = finished
120x10
160x10
200x10
Leg Extensions: Doing the rest-pause style was murdering my knees. Just did pump shit
110x15
125x15
140x18 <— pumpz fur dayzzz
Real solid day. Wish I had my home bench back at school… Benching feels perfect on it… Ohh well. Was proud of myself for having another go at the 205 Front Squat after failing early on the 1st set.
Coming back to my commercial gym at home, a dude I talk to sometimes who I hadn’t seen in a month said he was impressed by how much more ‘dense’ I look, so was happy about that. About to take my GF out to Chuck E Cheese I think for V-Day. lulz. Then stay with my best frannn from High School, do some stupid shit. LEGGOOOO
2/13/12
Early Session: HFS
Seated OHP: Awesome
105x6,6,6
Back Squat: Strong but tiring
195x6,6,6
Flat Bench: Really solid
155x6,6,6
Later Session: Upper Back, Shoulders, and Arms (Heavy)
CGBP: Felt explosive today
135x3
155x3
175x3,3 ← didn’t have a spotter, so just did another set instead of grinding out a 4th rep
MD Lateral Triset: Yes pwease
80’sx20,17 / 40’sx8,9 / 20’sx15,12
MD Rear Delts Triset: Yessir
8x20,18 / 6x12,10 / 4x15,14
Cable Rows: Felt good on the midback
135x4
150x4
165x8
Snatch Grip Rack Pulls: Fuckery… last set, some asshole ran into the bar, fucking it up. He said sorry, but he should have just waited for me to finish my set before trying to weasel around me and get a 25lb plate to do gay ass side bends with…
245x8
275x8
305x3,5 <— first set, had I not got knocked, would have been an easy 8+ reps, but once he fucked me up, it ruined any chance of getting hype again…
(Did a set of 3 wide Grip Pullups, with a deep stretch between each set of rack deads)
BB Cheat Curls: Did these in the squat rack just because I never had before. lol
75x6
85x6
95x10 <— good deal of swinging, but felt it in my biceps, and can’t really think of any other ‘power’ move for bi’s…
Good lifting overall, minus the douche who effed me over on rack deads. HFS lifts are feeling really strong, and the volume work in the later session left me feeling like I accomplished something. Have been wondering, that with the Mountain Dog Trisets working so great for shoulders, maybe I should give it a try for arms?? Dunno, may try his crazy 8’s thingy next arm day.
2/15/12
Early Session: HFS
Seated OHP: SUPER FAST
115x5,5,5
Back Squats: Explosive
205x5,5,5
Flat Bench: Went up fast, but could have been smoother
165x5,5,5
Later Session: Chest and Biceps
DB Incline: Tried regular ramping sets. DIdn’t like as much. Will do RP sets in the 20ish range next time
55’sx4
65’sx4
75’sx5 <— lost balance more then anything
60’sx10
Pec Deck: Felt really solid
115x10
130x10
145x11
Cross Body HS Press: Like in the Indigo Vids, felt really awesome
20x8
30x8
40x10
Rope Curls: Tried these with like an ‘elbows flared’ form, did not like
110x6
120x6
140x8
Concentration Curls: kewl
20’sx10
25’sx10
30’sx12
Pulldown Curls: Such a pump
50x20
40x20
Really solid workout. Felt really explosive again today. Chest workout was good, and biceps were real pumped. Feeling like I’m making good steady progress as well. Weighed myself, was 199.7 lbs. Figure I had a bit of a weight drop from the reduction of carbs, but no biggie. Still getting stronger, and visually I seem bigger, so going to no stress about a few pounds here and there
2/18/12
Got hit really hard playing basketball yesterday. Medial delt feels kind of pulled. Worked through it. Was dumb
Early Session: HFS
Seated OHP: Explosive but painful
115x5,5,5
Back Squat: Shoulder pain made these less then stellar
205x5,5,5
Flat Bench: Not a lot of shoulder pain here, just unstable due to it
165x5,5,5
Later Session: Lats and Triceps (Cable rotations between every set)
Pulling motions helped get blood in the area, not too much pain (pushing or pulling, vertical movements hurt, horizontal do not)
Kayak Rows:
90x8
110x8
130x8
Pulldowns:
135x4
150x4
165x10
Yates Rows:
185x6
205x6
225x8
Cobra Pulldowns: Stretchers were outta the question with my shoulder
3x?x10-15
Cordova extensions:
30x8
40x8
50x8
OH DB Extensions: Went light as to not irritate shoulder
15’sx10,12,15
Dip Machine Pressdown: Used pad on assisted dip machine and pressed it. Felt good
2x?x15-20
Shoulder hurts. Hopefully feels better tomorrow. Felt nearly 100% after the later workout + all the cable rotations, but still iffy. Icing and foam rolling it all night. Went to a Chinese buffet as well, hoping extra cals will go to good use and speed up recovery.
Week has been horrible. Due to stress that includes gf problems, getting $300+ stole via bank account hacking, staying up all night to help some friends that had to police issues, getting about 12 hours asleep the last few days total, and papers/tests all this week, this shoulder just add to the shittiness. I lost a solid 5lbs this week due to all this I think, so if there’s pain tmrw, I’ll take th day off. Getting a good nights sleep tonight, and hopefully can get outta this funk before it stalls my progress.
2/18/12
Talked myself into working out, even though shoulder wasn’t 100%
Early Session: HFS
Seated OHP: Little to no pain, just a little tingly…
115x5,5,5
Back Squats: A bit of discomfort, but nothing that horrible
205x5,5,5
Flat Bench: First set was ehh, then last 2 FLEW up! Like, crazy fast!
165x5,5,5
Later Session: Legs
Front Squat: Ugh… Shoulder pain and shoe straps kept coming undone after 1 rep, effed me over
165x3
185x3
205x1,1,1 ← like 30secs between each single. Each rep went up very fast
185x3
Leg Press: Slower eccentric, pause knees at chest, SOOOO HARD
4ppsx6
5ppsx6
6ppsx8
Single Leg Curls: From a dead stop each rep
80x8
100x8
120x8
Sissy Squat: Did these with my feel elevated on plates with smith machine. Pumped my teardrop a lot
Barx 12,15,20
Single Leg Press: Poor poor glutes and hams…
110x10
130x12
Good day today. Rested up. didn’t do much of anything. Went in, did TONS of cable rotations between exercises.
I wish front squats would go up, but bleh.
I suggest everyone watch the movies: Thankskiling, Hobo With A ShotGun, and Gingerbread Man 2: Passion of the Crust
2/20/12
AM: HFS
Seated OHP: Real fast
115x5,5,5
Back Squat: Super sexy
205x5,5,5
Flat Bench: Tried benching on my toes, made my ass not raise up… so good??
165x5,5,5
PM: Upper Back, Arms, and Shoulders
CGBP: Ok, this isn’t budging. Going to lower weight, up the reps, see if that helps
135x3
155x3
175x3
MD Laterals: YES
80’sx20,19 / 40’sx8,8 / 20’sx15,13
MD Rear Delts: Boom
10x15,13 / 8x7,8 / 6x10,10
Cable Rows: Kills m midback in a good way
150x4
165x4
180x6
Rack Deads: Everything went up REAL fast. Like almost fell backwards on last set fast
245x8
275x8
305x8
DB Curls: Leading with my pniky, felt solid. Giving my forearms a break from BB curls
30’sx6
35’sx6
40’sx6
Great workout today. Mad the Close Grip Bench won’t go up. Just feels awkward doing them. But everything else was really good.
[quote]Spidey22 wrote:
CGBP: Ok, this isn’t budging. Going to lower weight, up the reps, see if that helps
135x3
155x3
175x3
Great workout today. Mad the Close Grip Bench won’t go up. Just feels awkward doing them. But everything else was really good.[/quote]
How much are you really FEELING your triceps firing on these close-grips? I simply ask because no matter how many times I try, including tweaking form, lightening weight, going heavier, etc… close-grips were just not really meant for me.
I’d say for sure that the reps should go a little higher than that IMO, but that’s my doucher opinion. I hope you can figure these things out, man… and please, let me know if you do. Lol.
Keep up the good shit mang.