Today:
Bench:
135x5
185x3
205x1 tried for two, missed.
Smith machine overheads(bar weighs 15):
105 20x15x8 RP
Smith reverse grip bench press:
105x20
125x20
155x13
external+internal rotations.
Today:
deadlift
315x2
365x1
405x2 PR +1 rep
365x4 will be working this up to 8 reps and then adding weight
Dumbell rows
1x20 baseline PR
Cable rows:
120x12
132x10
144x6PR
Pinwheel curls
65# dumbell Rest pause
16x8x4 PR +6 reps on first set
Preacher curls:
45x10
65x10
75x8 PR
whats pinwheel curls? are they good?
[quote]bignate wrote:
whats pinwheel curls? are they good?[/quote]
convenient way to hit forarms, grip, and biceps to an extent.
Tomarrow I’m doing
RP decline dumbell bench
Machine flys
side laterals
front laterals
external+internal rotations
RE upper is my favorite upper body day. Ain’t much more fun then RP dumbell bench as far as upper body goes.
Today:
RP decline DB bottom partials:
60 14x8x0 hurt my shoulders too much to continue
Machine flys
90x20
110x10
Side raises
30x14
35x10 PR
Front raises
25x12
external rotationsx20 both arm with 30 pounds
interal rotations 25 with 50 pounds 1x each arm
I popped something in my left shoulder yesterday, started hurting a little bit this morning.
Legs/back width
Close stance box squat:
135x3
225x3
belt
275x3
belt+wraps
315x3PR
Glute hams
mex15
+25x2 sucks with weight
Rack chins (just trying them out)
me 2x10 these hurt my shoulder.
hammer grip chins
mex7
+25x2
Gotta get my chinning ctrength back.
Leg press:
4 plates per side x5
6x5
wraps
8x5
9 10x3x1 RPed PR
so they are like cross bodied hammer curls… 
[quote]bignate wrote:
so they are like cross bodied hammer curls… :)[/quote]
yep
[quote]zephead4747 wrote:
I popped something in my left shoulder yesterday, started hurting a little bit this morning.
Legs/back width
Close stance box squat:
135x3
225x3
belt
275x3
belt+wraps
315x3PR
Glute hams
mex15
+25x2 sucks with weight
Rack chins (just trying them out)
me 2x10 these hurt my shoulder.
hammer grip chins
mex7
+25x2
Gotta get my chinning ctrength back.
Leg press:
4 plates per side x5
6x5
wraps
8x5
9 10x3x1 RPed PR[/quote]
Just about everyone hates rack chins the first few times they do 'em.
Weird that they hurt your shoulder though, try shooting a vid and post it or pm it to me if you want, probably a form/setup issue…
Also, what’s that with your shoulder? Where does it hurt?
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
I popped something in my left shoulder yesterday, started hurting a little bit this morning.
Legs/back width
Close stance box squat:
135x3
225x3
belt
275x3
belt+wraps
315x3PR
Glute hams
mex15
+25x2 sucks with weight
Rack chins (just trying them out)
me 2x10 these hurt my shoulder.
hammer grip chins
mex7
+25x2
Gotta get my chinning ctrength back.
Leg press:
4 plates per side x5
6x5
wraps
8x5
9 10x3x1 RPed PR
Just about everyone hates rack chins the first few times they do 'em.
Weird that they hurt your shoulder though, try shooting a vid and post it or pm it to me if you want, probably a form/setup issue…
Also, what’s that with your shoulder? Where does it hurt?[/quote]
I heard something pop doing front raises. I think it was just the way I had to hold the bar. It felt the same way doing chins with the same grip, but the hammer chins felt fine. It’s feeling quite a bit better already. I could feel them in my lats even without weight. I’m going to be busting ass on them starting next week.
[quote]zephead4747 wrote:
Cephalic_Carnage wrote:
zephead4747 wrote:
I popped something in my left shoulder yesterday, started hurting a little bit this morning.
Legs/back width
Close stance box squat:
135x3
225x3
belt
275x3
belt+wraps
315x3PR
Glute hams
mex15
+25x2 sucks with weight
Rack chins (just trying them out)
me 2x10 these hurt my shoulder.
hammer grip chins
mex7
+25x2
Gotta get my chinning ctrength back.
Leg press:
4 plates per side x5
6x5
wraps
8x5
9 10x3x1 RPed PR
Just about everyone hates rack chins the first few times they do 'em.
Weird that they hurt your shoulder though, try shooting a vid and post it or pm it to me if you want, probably a form/setup issue…
Also, what’s that with your shoulder? Where does it hurt?
I heard something pop doing front raises. I think it was just the way I had to hold the bar. It felt the same way doing chins with the same grip, but the hammer chins felt fine. It’s feeling quite a bit better already. I could feel them in my lats even without weight. I’m going to be busting ass on them starting next week.[/quote]
That’s divine punishment for you doing a pussy exercise such as front-raises.
Just kidding, man. But now that I think about it, I never liked front-raises of any kind, be that bb or db… They only felt ok as long as I was using plenty of body-english.
Otherwise, they feel terrible on my shoulders.
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
Cephalic_Carnage wrote:
zephead4747 wrote:
I popped something in my left shoulder yesterday, started hurting a little bit this morning.
Legs/back width
Close stance box squat:
135x3
225x3
belt
275x3
belt+wraps
315x3PR
Glute hams
mex15
+25x2 sucks with weight
Rack chins (just trying them out)
me 2x10 these hurt my shoulder.
hammer grip chins
mex7
+25x2
Gotta get my chinning ctrength back.
Leg press:
4 plates per side x5
6x5
wraps
8x5
9 10x3x1 RPed PR
Just about everyone hates rack chins the first few times they do 'em.
Weird that they hurt your shoulder though, try shooting a vid and post it or pm it to me if you want, probably a form/setup issue…
Also, what’s that with your shoulder? Where does it hurt?
I heard something pop doing front raises. I think it was just the way I had to hold the bar. It felt the same way doing chins with the same grip, but the hammer chins felt fine. It’s feeling quite a bit better already. I could feel them in my lats even without weight. I’m going to be busting ass on them starting next week.
That’s divine punishment for you doing a pussy exercise such as front-raises.
Just kidding, man. But now that I think about it, I never liked front-raises of any kind, be that bb or db… They only felt ok as long as I was using plenty of body-english.
Otherwise, they feel terrible on my shoulders.
[/quote]
I really hate them too. However, I’m a fan of if you hate something you should get much stronger on it before tossing it away. I absolutely love side raises, and I can deffinately feel my shoulders when doing them, but I want to get up to 40 pounds for reps on front raises before I decide to toss them or not.
I really want to reintroduce the clean and jerk back into my routine. I have no idea where I could put it though. Maybe I’ll do them on back thick days as my heavy movemenet sometimes.
[quote]zephead4747 wrote:
I really want to reintroduce the clean and jerk back into my routine. I have no idea where I could put it though. Maybe I’ll do them on back thick days as my heavy movemenet sometimes.[/quote]
Eh, what are they supposed to be good for? You’re not an O-lifter, and since this exercise has virtually no negative, how is it going to make you bigger?
Do them if you like, just my 2 cents… And I don’t see any huge pl’ers do these either.
Also, about the front raises… If they hurt your shoulder, do them a different way or drop them. Not liking an exercise is fine (who likes to do 20-50 rep breathing squats?) and doing it anyway, but if it gets you hurt, what’s the point?
Do you think that 40 lbs front raises are going to make your front delts as big as seated overhead presses with 120 pound db’s would?
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
I really want to reintroduce the clean and jerk back into my routine. I have no idea where I could put it though. Maybe I’ll do them on back thick days as my heavy movemenet sometimes.
Eh, what are they supposed to be good for? You’re not an O-lifter, and since this exercise has virtually no negative, how is it going to make you bigger?
Do them if you like, just my 2 cents… And I don’t see any huge pl’ers do these either.
Also, about the front raises… If they hurt your shoulder, do them a different way or drop them. Not liking an exercise is fine (who likes to do 20-50 rep breathing squats?) and doing it anyway, but if it gets you hurt, what’s the point?
Do you think that 40 lbs front raises are going to make your front delts as big as seated overhead presses with 120 pound db’s would? [/quote]
you’re right, I’ll drop them.
I know I’m getting ahead of myself, but one day I want to compete in strongman, and be ready for it. And I just love the clean and jerk. I hate not being able to do them. They are my favorite lift.
I’m coming ot the conclusion lifting 3 days a week would be a lot more convenient as far as excercise selection goes.
or Maybe:
Monday:
heavy pull (deadlift/CJ)
Rack pulls 6-10 reps
kroc rows
cable rows
pinwheel curls
preacher curls
Tuesday:
regular RE upper day
Thursday:
regular leg day
Friday:
regular ME upper
bench:
135x4
185x2
205x1 easy and fast
225x0 I need to work on my arch, and it would be perfect
Smith shoulder press
105x10
drop set
145x7
125x8
105x6
reverse grip smith press:
155
10x5x2
Today:
competition depth shoulder width boxsquat:
225x5
275x3
315x1
335x1PR
close stance Leg press
6ppsx5
7x5
8x5
9 15x5x2
4-5" off the ground rack pull
315x5
405x3 my back was tired from the boxsquats, gonna work up to 405x8+ on these.
you ever get your boards?
[quote]marlboroman wrote:
you ever get your boards?[/quote]
nope, lol.
I really should get on that. But I’ve been failing on bench RIGHT off my chest. I think I need to work on my arch, and dbs more then boards right now.