Today:
platform deadlift w/ chains (not adding chains to weight)
135x4
225x4
275x4
315x2
365x3
385x0 missed at my knees. Maybe I should use a slightly smaller chain. idk
Cable rows
120x10
150x10
180x4
cable curls
70x10
130x14
good mornings:
I had to leave in the middle of these. My mom came because she needed me home and I had to leave.
time to break some prs on this DL variant and switch back.
you gonna be lifting at all on Friday ?
if so , I can drop off the manuals if you still wanna take a look at 'em . just let me know what time you’ll be there (I got off Friday)
[quote]marlboroman wrote:
you gonna be lifting at all on Friday ?
if so , I can drop off the manuals if you still wanna take a look at 'em . just let me know what time you’ll be there (I got off Friday)[/quote]
I’m leaving to go up north on thursday. I won’t be back until saturday.
do you go hunting?
Today:
floor press
barx5
135x5
185x3
195x2
These felt pretty good actually.
db shoulder press
25x10 full rom
35x10 full rom
50x12 bottom partials
rear delt flys
20x10
30x10
40x8
fly machine
worked up to 150x14
straight bar tri extentions
worked up to 130x15 and 150x4
pretty good session overall. I’m happy with it. Gonna go have 2 dbl bacon burgers and fries from hardees in a bit for pwo.
I think I’m going to go for a 405+chains platform deadlift and test my new deadlift max, and reaccess my weaknesses.
I’m hoping for 455, but we’ll see. with the platform dead you NEED to pull hard and fast, there isn’t any grinding it out either with those chains on the sides. If anyone out there is reading this, try that for your next dl session, it was crazy.
I hate myself. fuck. fuck. fuck. damnit.
squat:
185x3
225x3
275x2
315x1 (went for two, fell forward on the second one, I have the leg drive to lift a lot more then 315, but I can’t support it)
315x0 fell forward
275x2 went for 3, failed
225x5
front squats
135x5
155x5
175x1 bar slipped out of potition on my right side
rack chins
mex10
+40x10
+60x14
I get a better stretch from lat pulldowns IMO. SO I’ll go back to them again next week.
I had to leave because I work very soon, will do abs tomorrow with bench. (would do bench on wednesday, but I’m off tomorow, ad it’s much more convenient to not have to work right after lifting).
In retrospect: I need to build up my ab/back strength. I also need to work on being able to go for 3 and 5s with decent weight.
so what do you guys think I should do for abs tomorow?
weighted sit-ups on a decline bench , holding a 35 or 45 lb plate under your chin or on top of your noggin . I only go about half-way down doing these weighted .
10 sets of A.M.A.P.
Suitcase Deadlifts. Don’t let your torso bend.
Plank progressions, Dead bug variations, Pallof Presses, and One arm Push Up holds are working well for me as of now.
Strengthening your abs will help with the falling forward issue. I deal with it too, but the stronger I get my abs/core, the less I fall forward.
I’d stick with a core exercise you can progress easily. Nothing too goofy.
FS and marlboroman offer good suggestions.
[quote]FightingScott wrote:
Suitcase Deadlifts. Don’t let your torso bend. [/quote]
what is this ?
[quote]Flow wrote:
Plank progressions, Dead bug variations, Pallof Presses, and One arm Push Up holds are working well for me as of now.
Strengthening your abs will help with the falling forward issue. I deal with it too, but the stronger I get my abs/core, the less I fall forward.
I’d stick with a core exercise you can progress easily. Nothing too goofy.
FS and marlboroman offer good suggestions.[/quote]
I agree. It’s really irking me more than anything I’ve experienced as far as trainign goes. I literally blaste dthrough my first rep of 315, but caved about halfway up on the second.
weighted situps tomorrow with bench.
[quote]FightingScott wrote:
Suitcase Deadlifts. Don’t let your torso bend. [/quote]
do you only do one side at a time? do you prefer a shorter bar (ez curl bar?) or a full oly bar?
[quote]marlboroman wrote:
weighted sit-ups on a decline bench , holding a 35 or 45 lb plate under your chin or on top of your noggin . I only go about half-way down doing these weighted .
10 sets of A.M.A.P.[/quote]
I really need to get on this.
Thanks everyone for taking an intrest in my progress.
At least I’ll look manly with the bruises from the wraps and the bruises from the front squats.
my elbows are feeling shitty, and my left bicep is a little sore even though I haven’t really done biceps (rack chins today?) since last week. I hope I don’t have tendonitis again. I may have to buy some sleeves.
[quote]zephead4747 wrote:
FightingScott wrote:
Suitcase Deadlifts. Don’t let your torso bend.
do you only do one side at a time? do you prefer a shorter bar (ez curl bar?) or a full oly bar?[/quote]
One side at a time with the full oly bar. If you can’t do 135, I guess you could do 115 with the EZ Bar or use dumbbells, but I think you’ll get 135. Consider using an Olympic Lifters hook grip.
[quote]FightingScott wrote:
zephead4747 wrote:
FightingScott wrote:
Suitcase Deadlifts. Don’t let your torso bend.
do you only do one side at a time? do you prefer a shorter bar (ez curl bar?) or a full oly bar?
One side at a time with the full oly bar. If you can’t do 135, I guess you could do 115 with the EZ Bar or use dumbbells, but I think you’ll get 135. Consider using an Olympic Lifters hook grip. [/quote]
we have 25, 35,45 full sized bumpers. but I do think I can get 135 at least. I’ll try the hook grip again. I have tiny hands so it doesn’t help a whole lot for me.
[quote]bmitch wrote:
YOU ARE A BEAST![/quote]
thanks brah.
Today:
db bench
50x10
60x5
70 8x1x1
rear delt flys
25x10
35x12
pec machine
whateverxwhatever
external+internal rotations
whateverxwhatever
situps
mex20
me+25x20
me+45x14
You might try doing 45 degree back raises holding onto various plates.
I’ve been doing these the last 5 weeks or so and have seen a big improvement in my lower back and abdomen as far as support goes.
[quote]xb-C wrote:
You might try doing 45 degree back raises holding onto various plates.
I’ve been doing these the last 5 weeks or so and have seen a big improvement in my lower back and abdomen as far as support goes.[/quote]
I’ve done them a few times in the past few weeks, I’ve been calling them back extentions :). I agree, they are fantastic.
[quote]zephead4747 wrote:
xb-C wrote:
You might try doing 45 degree back raises holding onto various plates.
I’ve been doing these the last 5 weeks or so and have seen a big improvement in my lower back and abdomen as far as support goes.
I’ve done them a few times in the past few weeks, I’ve been calling them back extentions :). I agree, they are fantastic.[/quote]
I always get a huge ass lower back pump when I do them (sets of 15-20) feels amazing.
You might want to try front squats. These will help to teach you to stay “upright” when coming out of the hole, and might even strengthen some of your weaknesses. If you cave in on these, you’ll dump the bar.