ordering my super nxg+ centurion tomorow.
only 90$, we got a highschool discount.
Thoughts…
-My legs and abs are sore as hell. I can’t wait to be repping 3 plates+heavy chains on the low box squat for reps. I’ve been having problems with bending over and GMing the weight up when it gets heavy with and without the box. This is going to be the limiting factor I think with the suit on. More hypers and ab work for me in the upcoming weeks. I need to get brutally strong on the front squats, the hypers, and the ab movements.
-the next two days I will be up north, will get back on track on friday.
-I’m looking leaner, this is only making my lack of back width and biceps more evident. I need to bring those up. Should I start trainigng rack chins on leg days, AND do lat pulldowns with my rowing on deadlift days?
-anyone got any tips for leaning the centurion? Should I use a box for my first few sets to get the suit on properly?
-I’m excited, anxious, hungry so to speak for the meets, and added bar weight to come. I need to rest, even though I haven’t been able to train normally the past week or two due to weather and whatnot I feel ready. I feel unstopable. I feel like I’m going to break PRs, and gain muscle and lose fat. I’m fucking ready for anything. I feel fucking alive.
-gonna go slam 50G of whey-MPI-egg protein mixture in milk before bed. Wait for me to smash the weights come friday.
Ive read threw your log and noticed that you can’t use bench shirts in your federation. Every thinking of leaving and joining a new fed. where you can use them?
[quote]BlackLabel wrote:
Ive read threw your log and noticed that you can’t use bench shirts in your federation. Every thinking of leaving and joining a new fed. where you can use them?[/quote]
it’s a usapl affiliate, no bench shirts allowed because it’d give lifters with rich parents an even huger advantage. I can afford a nice shirt if I wanted too, because I work. But I like these rules for now. Plus it’s school based. All of our meets are at various highschools, and everyone competeing is in highschool.
The meets have a decent turnout and it’s a lot of fun. I’ll probably compete in a NASA meet next time it’s in town, but I’m not gonna stop lifting in the WHSPA.
No lunch in your diet?
[quote]FightingScott wrote:
No lunch in your diet?[/quote]
ya. Peanut butter on ww and a whey shake as a drink.
I may have missed it, let me check.
[quote]zephead4747 wrote:
FightingScott wrote:
No lunch in your diet?
ya. Peanut butter on ww and a whey shake as a drink.
I may have missed it, let me check.[/quote]
Missed what?
I recommend consuming some sort of flesh at that time instead. Merry X-mas.
[quote]FightingScott wrote:
zephead4747 wrote:
FightingScott wrote:
No lunch in your diet?
ya. Peanut butter on ww and a whey shake as a drink.
I may have missed it, let me check.
Missed what?
I recommend consuming some sort of flesh at that time instead. Merry X-mas. [/quote]
school. When I can I bring chicken breast instead of whey. But for the most part it has to remain as is.
merry x-mas to you too.
Today:
deads
225x2
315x2
365x1
405x1 pr iirc with no straps
no straps, shittier belt. Not realling trying to max, just identify weak points
GMs
barx5
95x5
135x5
155x5
gotta keep working on form, I feel like I’m almost there.
DB rows no straps
100x10
100x5
Cable rows
worked up to 190x5
incline curls
30x20
30x16
power shrugs
worked up to 315x12 gotta bring this up
power squat
90x10
180x10
230x10
will do abs on bench day, was fucking burnt. It was hot as a motherfucker in there today. And too many stupid people.
scale weight 187. I need to put on a few more pounds of muscle.
weakpoints: leg drive and lockout. Trap bar deads for the next 3 weeks maybe? I can bring up my lockout with the power shrug.
[quote]zephead4747 wrote:
Today:
deads
225x2
315x2
365x1
405x1 pr iirc with no straps
no straps, shittier belt. Not realling trying to max, just identify weak points
GMs
barx5
95x5
135x5
155x5
gotta keep working on form, I feel like I’m almost there.
DB rows no straps
100x10
100x5
Cable rows
worked up to 190x5
incline curls
30x20
30x16
power shrugs
worked up to 315x12 gotta bring this up
power squat
90x10
180x10
230x10
will do abs on bench day, was fucking burnt. It was hot as a motherfucker in there today. And too many stupid people.
scale weight 187. I need to put on a few more pounds of muscle.
weakpoints: leg drive and lockout. Trap bar deads for the next 3 weeks maybe? I can bring up my lockout with the power shrug.[/quote]
Leg Drive and Lockout?
Straight Weight Platform Deadlifts or Sumo Deadlifts.
[quote]FightingScott wrote:
zephead4747 wrote:
Today:
deads
225x2
315x2
365x1
405x1 pr iirc with no straps
no straps, shittier belt. Not realling trying to max, just identify weak points
GMs
barx5
95x5
135x5
155x5
gotta keep working on form, I feel like I’m almost there.
DB rows no straps
100x10
100x5
Cable rows
worked up to 190x5
incline curls
30x20
30x16
power shrugs
worked up to 315x12 gotta bring this up
power squat
90x10
180x10
230x10
will do abs on bench day, was fucking burnt. It was hot as a motherfucker in there today. And too many stupid people.
scale weight 187. I need to put on a few more pounds of muscle.
weakpoints: leg drive and lockout. Trap bar deads for the next 3 weeks maybe? I can bring up my lockout with the power shrug.
Leg Drive and Lockout?
Straight Weight Platform Deadlifts or Sumo Deadlifts. [/quote]
how do you feel about the trap bar? I could run sumo deads again. hmm.
[quote]zephead4747 wrote:
how do you feel about the trap bar? I could run sumo deads again. hmm.[/quote]
Just do whichever of the 3 you have done most recently. That way you’ll know if you’re getting stronger. If you do a totally new exercise, a lot of gains might just be attributed to learning the movement, not to actually getting stronger.
If you do Trap Bar Deads, put the handles face down so you don’t get that 3 inches of help. I don’t think it’s going to help you though. It’ll be easier off the floor since you’ll get more help from the Quads, but what you really need to do is strengthen your hamstrings if you want to increase your power off the floor with a barbell.
It’ll also be easier to lockout because first of all, you won’t have to bring your hips to the bar. Second, I think the neutral grip is going to be easier on your upper back. I know I can shrug more with a Rickshaw or a Hammer Machine than i can with a barbell because of the neutral grip.
[quote]FightingScott wrote:
zephead4747 wrote:
how do you feel about the trap bar? I could run sumo deads again. hmm.
Just do whichever of the 3 you have done most recently. That way you’ll know if you’re getting stronger. If you do a totally new exercise, a lot of gains might just be attributed to learning the movement, not to actually getting stronger.
If you do Trap Bar Deads, put the handles face down so you don’t get that 3 inches of help. I don’t think it’s going to help you though. It’ll be easier off the floor since you’ll get more help from the Quads, but what you really need to do is strengthen your hamstrings if you want to increase your power off the floor with a barbell.
It’ll also be easier to lockout because first of all, you won’t have to bring your hips to the bar. Second, I think the neutral grip is going to be easier on your upper back. I know I can shrug more with a Rickshaw or a Hammer Machine than i can with a barbell because of the neutral grip. [/quote]
true, I would like to try sumo deads again though. 3 weeks of sumos then back to platform deads.
Today:
block press (right on chest, like pin press, with blocks instead of pins)
135x5
165x5
185x3
185x3
205x2 got a slight spot on 2nd rep, didn’t ask for it tho.
1 board:
135x5
155x5
175x5
all were done with pinky on rings.
DB shoulder press
25x10 full ext
35x10full ext
50x10 bottom partial
bb high incline
barx10
95x20 bottom partials
don’t like these, never doing them again. the bar setups for these in my weightroom put the bar like 1cm away from your body in the starting position.
machine pec fly
whateverxwhatever
machine rear delt fly
whateverxwhatever
tricep extention, slooooooooooow negative
78x15
120x8
good session IMO, pretty beat.
ME movements for the next few weeks.
Bench:
low pin presses
incline bench
flat bench
Squat:
low box w/ chains
the rest depends on when I get my centurion
DL:
Sumo deads w/ chains. beltless
trap bar deads (haven’t done these ina while, idk about belt or not)
conventional deads w or w/o chains not sure.
edit::::
Squat day:
-squat movement
-anderson front squats (beltless) or powersquat
-pull throughs
-back width
-leg ext
-weighted situps, or olympic situps
heavy bench:
-heavy bench movement
-1 or 2 board
-shoulder press variation
-db power cleans
-triceps
Deadlift:
-DL variation
-GMs
-t-bar rows for reps
-cable rows
-power shrugs (I do these like an explosive rack pull sans rack with a shrug at the top)
-gunz
-abs
Light bench
-HIGH rep DB bench. I will actually start doing 20ish rep sets here.
-rear delt/chest machine fly
-shoulder/elbow re-prehab stuff
-tris
not so much change, but it’s there.
If your only alternating between 4 heavy bench movements, you should probably be switching them up every workout. Variety has really moved my bench up the last 2 months.
[quote]BlackLabel wrote:
If your only alternating between 4 heavy bench movements, you should probably be switching them up every workout. Variety has really moved my bench up the last 2 months.[/quote]
actually , switching weekly is not advised by the WS crew until the advanced level . not saying it’s a crap idea , just sharing what I’ve read . no reason it cant be a positive at lesser strength levels .
Zep…
you have trap bars at your gym ?
if not , check out the latest issue of Beacon classified ads . look at Exercise Equipment listing . the Random Lake school district has a bunch of stuff for sale from their weight-room…including 2 trap-bars .
I just called . they will be returning my call in the next couple days
WRT blacklabel:
Not advanced enough yet.
WRT MM: Yep, we have two trap bars. I’m too broke to buy anything even if I wanted to now. My ipod just broke and I need a new one. I want a classic, but only need ~60gigs and they onl;y make 120 gigs. fucking bogus.
Off topic.
Who uses all 120 gigs, why can’t I have a bigger battery and less space instead!
I get to lift today finally, my boss ignored my availability and schedueled me during lifting times and shit.
Low box squat
anderson front squats
cable pull throughs
lat pulldowns
leg ext
weighted situps
pwo: 50 grams of whey
ppwo hardees
gym opens at 3. leaving soon to cash my check. Will update after smashing weights.
Yesterday:
Low box squat
135x3
185x3
wraps on
225+med chainsx3
belt on
275+med chainsx1
295+med chainsx2 PR
315+med chainsx2 super, duper pr
Anderson front squats:
135x5
155x3
185x1PR
185x2 PR
175 3x2
cable pull through:
90 3x10
110x10
130x8 baseline
Lat pulldown
worked up to 170x5 Going back to rakc chins next time
DC leaning over rope cable rows
whateverxwhateverxwhatever
just playing around with this movement
Leg ext:
worked up to
stack RP 13x10x7
Abs
mex10
me+45 x10
me+80 x7 PR?