[quote]marlboroman wrote:
hahahahahaha…Miley Cyrus
the one that drives me nuts goes something like…
“so ya had a bad day…” dont know who it is , but it saps the T-Energy right outta me
is the North High weight room open on Sundays ?
I gotta make back a day[/quote]
you need to be orientated which is only one day a week, but I can check if it’s open on sunday for you tomarow.
[quote]tmoney1 wrote:
zephead4747 wrote:
I like driving sedans.
If you like driving sedans, I recommend this.[/quote]
what is that?
[quote]zephead4747 wrote:
Oh yeah, did I mention Miley Cirus and whoever sings that “I kissed a girl” song are played every fuckign time I lift?[/quote]
Yeah I feel your pain. That song and “Since You’ve Been Gone” by Kelly Clarkson are always on when I go to the gym.
[quote]zephead4747 wrote:
tmoney1 wrote:
zephead4747 wrote:
I like driving sedans.
If you like driving sedans, I recommend this.
what is that?[/quote]
Chevy Caprice Classic. It’s a little tricked out, but still a sedan lol.
How is the shoulder doing?
[quote]tmoney1 wrote:
zephead4747 wrote:
tmoney1 wrote:
zephead4747 wrote:
I like driving sedans.
If you like driving sedans, I recommend this.
what is that?
Chevy Caprice Classic. It’s a little tricked out, but still a sedan lol.
How is the shoulder doing?[/quote]
Weaker, and less mobile. Still a little achy but pretty good.
Squat:
185x5
225x3
275x2 idr if this is a PR
295x1 PR
Glute hams:
1x10PR
Leg press
3 plates per sidex5
4ppsx5
5ppsx3
3ppsx20 widowmaker my head is still spinning
Calves
random weights
2x15
pretty good session today.
Should I switch floor press to Flat bench, of should I try to make more progress on it first?
How much do you guys think I can bench?
What the hell, I’m doing DE bench tomarow and I’m going to max out after to see where I’m weak, and how much weaker I am.
after looking back at m y log I think I’ll be hitting between 185-205 based on my overhead press numbers. I also facotred in I haven’t done an honest to god barbell flat bench in a long time. Who knows maybe I’ll hit an all time PR, but I doubt it.
If I don’t like the feel of flat benching on my shoulders uite yet, I’m going to stick to floor pressing until I hit 225x1 THis should also give me an idea on my floor press:bench press ratio, which will be good to have for later on.
[quote]zephead4747 wrote:
Week 2 coan DL cycle
Deadlift
315x2 warmup
355x2 workset
speed deads
295 8x3 was supposed to be 290 but not a big difference. These are really slow
[/quote]
They got you doing some heavy percents for speed work. Try pointing your toes out to get more pop off the floor. That might improve speed.
Feel free to start posting your C-P workouts here http://www.T-Nation.com/tmagnum/readTopic.do?id=2361150
[quote]FightingScott wrote:
zephead4747 wrote:
Week 2 coan DL cycle
Deadlift
315x2 warmup
355x2 workset
speed deads
295 8x3 was supposed to be 290 but not a big difference. These are really slow
They got you doing some heavy percents for speed work. Try pointing your toes out to get more pop off the floor. That might improve speed. [/quote]
ok, I’ll try that.
[quote]TheDudeAbides wrote:
Feel free to start posting your C-P workouts here http://www.T-Nation.com/tmagnum/readTopic.do?id=2361150
[/quote]
can do
[quote]zephead4747 wrote:
Hello, I’m 15 a competing powerlifter and following a westside style routine with a few changes.
ME Squat:
box squats (formerly suited squats)
Deadlifts
ghr
calves
DE upper:
pause bench w/ chains(explosive obv)
Clean n jerks
weighted pullups
dips
DE lower:
Snatches
box squats ( I’m having a hard time being explosive on these, should I just do another ME boxsquat?)
good mornings
calf raises
(add ghrs in here?)
ME Upper:
bench press
military press
bent over row
pulldowns
Only had time today for:
Suited squats (kept it light needed some gas for deads)
185x5
205x5
225x3
245x1
Deads:
185x4
225x4
315x3
Ghr
+45 poundsx10
+60 poundsx10
+60 poundsx10
Weighed n at 156.8 ( need to cut to 153 to make weight<no more cutting!
New goals:
pullup:
go from +20poundsx5 to +45poundsx5
Deadlift:
go from 330x1 to 405x1 raw w/ belt
squat
boxsquat 245x5 raw to 315x3-5 raw w/ belt
bench press 185x1 to 225x1
edits: routine, goals[/quote]
Seems good, were the same age, and basically on the same routine. The only thing is, lou simmons said that not alot of their high benchers did to much front delts, only the lower benchers. Sorry I was looking at ur goals and thought thats ur PR’s.
Today:
Deadlift
315x2
365x1
380x2, pr lckout was questionable on the second one
Speed deads:
6x3 315
circuit
SLDL
225x8
245x8
hands were too ripped up to continue, as in bleeding
db rows
2x8 90
1x8 95pr
lat pulldowns
132 2x8
144x8pr
GMs
95x8
115x8
135x6
old routine… what I use now is:
Monday:
coan DL cycle
Tuesday:
ME press
Thursday:
squat/legs
Friday:
light/speed bench
[quote]BigMbot wrote:
lou simmons said that not alot of their high benchers did to much front delts, only the lower benchers. Sorry I was looking at ur goals and thought thats ur PR’s.[/quote]
Louie is talking about Shirted Benchers. The purpose of the anterior delt is to raise your arms overhead. If you ever put on a bench shirt, your arms will stick straight out. Bench shirts do a lot of what front delts would be doing if you weren’t wearing the shirt, thus shifting the importance of pressing the bar to the triceps.
[quote]FightingScott wrote:
BigMbot wrote:
lou simmons said that not alot of their high benchers did to much front delts, only the lower benchers. Sorry I was looking at ur goals and thought thats ur PR’s.
Louie is talking about Shirted Benchers. The purpose of the anterior delt is to raise your arms overhead. If you ever put on a bench shirt, your arms will stick straight out. Bench shirts do a lot of what front delts would be doing if you weren’t wearing the shirt, thus shifting the importance of pressing the bar to the triceps.
[/quote]
Oh ok. He didnt say anything about being Raw or Shirted, so I just assumed both.
[quote]zephead4747 wrote:
today:
Snatch:
65x5
95x5
105x5
Box squat:
185x5(warmup)
225x5
245x4
275x3PR
Calves
We were out of time after that.
and my back still hurts. I need this weekend.[/quote]
How high is your box?
[quote]BigMbot wrote:
zephead4747 wrote:
today:
Snatch:
65x5
95x5
105x5
Box squat:
185x5(warmup)
225x5
245x4
275x3PR
Calves
We were out of time after that.
and my back still hurts. I need this weekend.
How high is your box?[/quote]
like 15" that day iirc.
Today:
flat bench:
135x5
165x5
185x3 shoulder felt wierd at this weight, but no pain. just wierd
185x2
military press:
barx5
95x5
115x5pr?
125x3pr
dumbell bench:
55x10pr
60x6pr
trixep extentions
108x10pr iirc
120x10pr
132x3pr
zep u better hit a 405 dead or ill slit ur throat ;), cuz then ull be with me (although i think ill be hitting 425 in a week)