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Old 04-03-2012, 10:23 PM #505
WorldStrike
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Makes sense that the bench was a bit higher than normal...I thought it looked like you didn't travel that far to get your *** onto it. Still, legit video, nice lift.


Sounds like your gym has some *****in' music choices. Just like mine, unfortunately.
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Old 04-03-2012, 10:33 PM #506
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Quote:
Originally Posted by ]TSS[ Dake View Post


Realized after that the bench was about 2 inches higher than standard, disappoint.
1. You're squatting at least 4" high.
2. That rack was made in Jefferson, Iowa, 15 minutes from my home town. Maybe.
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Old 04-03-2012, 10:39 PM #507
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Quote:
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1. You're squatting at least 4" high.
2. That rack was made in Jefferson, Iowa, 15 minutes from my home town. Maybe.
I loved working there. They have their business model as perfect as I've ever seen. All the employees love it and work hard and love the bosses. Good pay and hours too.
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Old 04-03-2012, 10:56 PM #508
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Quote:
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1. You're squatting at least 4" high.
2. That rack was made in Jefferson, Iowa, 15 minutes from my home town. Maybe.
Noted on both counts.
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Old 04-03-2012, 11:17 PM #509
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shoulders & traps

db press: 55s x10, 60s x10, 70s x10, 75s x5. set a PR on reps with 70's but got 10 so i said **** it lets go again with 75's and got 5 solid reps
bb upright row: 65x10, 75x10, 85x10
reverse pec deck: 75x12, 90x12, 105x10
db front raises: 3x12
cable lateral raises: x15, x15, x12
HS shrugs: 2pps x15, 3pps x10, 4pps x10, 2pps x20
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Old 04-03-2012, 11:22 PM #510
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Tried out bands first the first time, was interesting. Going to start using them for bench and deads.

BA, thanks for talking me out of the yellow ones

The monster minis are more then enough. I figure will start with 135+minis for 5x5 on bench.
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Old 04-03-2012, 11:32 PM #511
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Originally Posted by DaramoeX View Post
I loved working there. They have their business model as perfect as I've ever seen. All the employees love it and work hard and love the bosses. Good pay and hours too.
I thought about applying there, but I already have another job lined up, and I might be going in to the military anyway.
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Old 04-03-2012, 11:59 PM #512
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You failed Dake.
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Old 04-04-2012, 02:07 PM #513
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triceps are a bit sore. did bb incline for the heavy lemur for chest, not sure i liked it, will try db incline next A2
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Old 04-04-2012, 07:20 PM #514
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Last 2 leg days before comp.
leg press @ shoulder with 4x20
-close stance 4x20
Leg extensions for quad sweep 4x20
-for teardrop 4x20
Machine leg press 3x20
Single leg extension for quad sweep/tear drop 4x20
Lunges 3 X 20 alternating legs
Seated and standing calf 4x20

Finished up with 20 mins on the step mill.

Quads are dusted.
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Old 04-04-2012, 07:34 PM #515
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i think i could have possibly gotten the best lower back work out today. shoveling mulch for 6 hours straight
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Old 04-04-2012, 07:39 PM #516
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Incline BB Press 130 3x10
Pendlay Row 190 3x10
DB bench 60s 3x11
Power Clean 165x1, 145 5x3

Ugh, why did I raise the weight on cleans? Other than that, everything went well.
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Old 04-04-2012, 07:58 PM #517
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Squats- 135x13, 185x12, 225x7, 225x5
Power Cleans- 135x6, 185x6
Deadlifts @ 185
1 legged squats to the floor- bodyweight. 3x8 each leg
Aux machine - calves
Abs - windshield wipers x 3

Meh.
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Old 04-04-2012, 08:11 PM #518
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**** my *** my shoulders still suck.

DB Chest Flies - RPed 45s 11, 6, 4, stretch
DB Press - RPed 65s 8, 3, failure (hence **** my ***)
Overhead Tricep Extension (being PC about it now) - SS ramping up weight 15, 12, 10
Wide-grip Lat Pulldown - RPed 210lbs 12, 6, 4, static/stretch
Seated HS Rows - 5 plates per side 12, 7, 4, stretch

Felt great today. Just wish my shoulders would advance in the RP category. Thinking I'll be dropping weight to simply get more reps, and see how my larger numbers go. On Saturday I have a day specially devoted to shoulders (weakest part of my body by far), wherein I do sets more focused on volume, and I feel I'm seeing more progress through that. Originally I liked the concept of going heavy with little volume during the week with DC and then going high volume lighter weight on the weekend, but we shall see. Perhaps I'll switch shoulders to just SS or else very light weight RPed during the week.
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Old 04-04-2012, 08:46 PM #519
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4/4- Upper ME, transformation week 1

Close grip bench-
warmups
225x1
240x1
250x1

Press-3x5@135
Barbell rows-3x5@145

Notes: Normally by the time this day comes around, I'm already feeling a bit of CNS breakdown. It's nice to have the intensity lowered a bit. Hopefully I can time this just right so I can have a nice supercompensation effect for the meet.
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Old 04-04-2012, 09:04 PM #520
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My "accessory" day,

Behind back forearm curls: 75 2x12 85 12, 24
Seated calves: 90 22, 16
Decline situps w/DB behind head: 20 12, 12, 16
Hanging knee raises: 3x12

Just tried Tbar rows, felt amazing. Going to use 35s next time, 45s seemed to restrict the ROM too much
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Old 04-04-2012, 10:03 PM #521
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Quote:
Originally Posted by WorldStrike View Post
**** my *** my shoulders still suck.

DB Chest Flies - RPed 45s 11, 6, 4, stretch
DB Press - RPed 65s 8, 3, failure (hence **** my ***)
Overhead Tricep Extension (being PC about it now) - SS ramping up weight 15, 12, 10
Wide-grip Lat Pulldown - RPed 210lbs 12, 6, 4, static/stretch
Seated HS Rows - 5 plates per side 12, 7, 4, stretch

Felt great today. Just wish my shoulders would advance in the RP category. Thinking I'll be dropping weight to simply get more reps, and see how my larger numbers go. On Saturday I have a day specially devoted to shoulders (weakest part of my body by far), wherein I do sets more focused on volume, and I feel I'm seeing more progress through that. Originally I liked the concept of going heavy with little volume during the week with DC and then going high volume lighter weight on the weekend, but we shall see. Perhaps I'll switch shoulders to just SS or else very light weight RPed during the week.
i feel ya man, still have stronger shoulders than me tho homie

im experimenting with some added volume with chest and shoulders too
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Old 04-04-2012, 10:47 PM #522
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Thinking I'll be dropping weight to simply get more reps, and see how my larger numbers go.
How many times have I suggested this to you...
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Old 04-04-2012, 10:59 PM #523
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Never?


I can't remember you ever advising me on shoulders lol. It's possible you've given it out as advice on the forum before, but whether or not it was aimed directly at me, I don't know.
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Old 04-04-2012, 11:05 PM #524
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It's very common for people to use higher RP sets for smaller groups like shoulders and arms. My shoulder progress increased once I did this
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Old 04-04-2012, 11:31 PM #525
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killed my back and bi's tonight

3 x 12 wide grip pull ups
2 x 12 hammer grip pull ups
1 x failure extreme wide grip pull ups

hammer strength lat pull down

205 x 12
230 x 8
230 x 8
140 x till failure

seated low row with triangular handle
160 x 15
180 x 12
200 x 10
200 x 7
120 x till failure

under hand row machine

120 x 10
100 x failure
80 x failure

reverse push up
3 sets until failure

hammer curls

35lb db's x 10
30lb db's x 12
25lb db's x 15

one arm preacher curls
25lb db x failure for 3 sets

close grip ez curl

55lbs till failure for 3 sets
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