[Pump Revolution]

Incline BB: 3x5
Tbar rows: 135 3x5
Dips: +70 3x6
HS pulldowns: 275* 3x8
Smith shrugs: 315* 8, 8, 20
Wide curls: 120 3x6
HS rows: 295* 2x8

Decided to try Layne's advice and not go to failure the first couple weeks.

On another note, been pretty disappointed lately, I'm losing strength and not sure why.

[Dirtybirdy51]

Originally Posted by Squirrelly Wrath

My shins are perminantally discolored/Scared from DL.
Cowboy the **** up, and flaunt that ****.

with your blessing SW.... YEEEEEEEEHAWWWWWWWWWWWW!!!!!!!!!

good to know im not the only person that happens to

push "power" day

bb bench
db press
calves
incline db bench
cable flyes
vbar pushdowns
db lateral raises

[Pump Revolution]

For those that deads and squats on the same day, which do you do first?

[hsilman]

Squat for sure, though I haven't done that in forever.

Well I mean, if both are heavy. If one is light/volume, then the heavy one first.

[Pump Revolution]

Just realized my question isn't relevant to me since I don't do squats

Just going to do deadlifts, then hack squats. Leg press makes me nauseous, so I prob won't want to do deadlifts afterward.

[Squirrelly Wrath]

- 80lb Lunges x3
- Leg Press x 2
- Leg extensions superset with sissy squats x 3

-30mins of speed intervals on the gauntlet.

Trying to figure out a methodology to build up a decent run speed/endurance with out losing much of my power or lifting base.

Thinking of making cardio my main focus, while hitting the Upper/Lowerbody Power Days from PHAT x2 a week.

[hsilman]

Originally Posted by Pump Revolution

Just realized my question isn't relevant to me since I don't do squats

Just going to do deadlifts, then hack squats. Leg press makes me nauseous, so I prob won't want to do deadlifts afterward.

"so should I do squats or deads first?"

"LOL U GUYZ I DUN SQUAT LOL BRB"

[Pump Revolution]

Somehow overlooked the fact that free weight squats incorporate the lower back, unlike hack squats.

[Pump Revolution]

HS shoulder press: 115s 6, 6, 8
Deadlift: 275 5, 5, 8 slow negs
LF leg curls: stack 12, 12, 16
Hack squats: 365*x5 335x5, 9
LP: 405*x22

[Dirtybirdy51]

pull "power" day

new deadlift pr- 385x1 i wanted the double, but my shins literally couldnt take the beating anymore. it was rough today even addressing the bar. shins hurt like ****. couldnt take SW's advice and cowboy the **** up. i've heard of people lifting with shin guards, so i may try that on saturday when i deadlift again.

anyways, today i did...

deadlift
bb curls
single arm low cable row
bb shrugs
cable pulldowns
abszszszzzzs

[tanner202]

Got raped again on squats (nothing new) due to my ****ty hip mobility. Worked up to 425x5 on deadlifts, gunnin fo dat five double 0

[The Wizard]

I think I'm done with the school gym for a while. It's pretty distracting hearing (over my music) guys scream and grunt as they get a slight bend in the knees and then congratulate each other on their 405lb "squat"

Tried a new bench technique I saw on a Furious Pete video where you use the smith machine (I know ) and bring the bar down to your chest then go up again from the dead stop. The idea being that there isn't any way to cheat with momentum bouncing back up. It's basically what Angus was doing with the pause reps to build comfort at the bottom of the motion. Will try again on regular bench when I have a spot

[hsilman]

benching in the smith machine(or really doing much of anything) just feels so damn awkward to me. The rigid bar path throws me off.

I've been pausing all my preactivation reps on LEMUR, and I'm consdiering pausing at least my first rep on 5/3/1. Maybe all the reps of my top sets. It definitely makes me feel more confident that I can "own the weight".

[yuik (Banned)]

Originally Posted by Dirtybirdy51

pull "power" day

new deadlift pr- 385x1 i wanted the double, but my shins literally couldnt take the beating anymore. it was rough today even addressing the bar. shins hurt like ****. couldnt take SW's advice and cowboy the **** up. i've heard of people lifting with shin guards, so i may try that on saturday when i deadlift again.

anyways, today i did...

deadlift
bb curls
single arm low cable row
bb shrugs
cable pulldowns
abszszszzzzs

Do you have non power says ?

[Dirtybirdy51]

Originally Posted by yuik

Do you have non power says ?

yeah. i do push/pull/legs "power days" followed by push/pull/legs "hypertrophy days".

power p/p/l is the maximum weight i can handle for 5 reps
hypertrophy p/p/l is the maximum weight i can handle for 8 reps

yes, i lift 6 days a week. 7 actually, because on sunday, i do an extra day of lagging bodyparts- bis, tris, shoulders (only lateral delt raises)

[Pump Revolution]

HS incline: 90s 8, 8, 11
Decline BB: 195 3x12
Incline flys: 35s 15, 17
RGBP smith: 155* 8, 8, 11
BB curls: 95 8, 8, 11
Lurker ext: 65 12, 12, 15
Reverse curls: 70 12, 16
SC: 60 15, 65 15
DB incline: 25s 2x15

A guy asked me to lift some 75s onto his lap so he could do incline bench. Really, you can't ****in sit down with them on your lap?

[iizmatts]

no gym today, looking forward to the workout i'll get from shoveling 2 ft of snow tonight/tomorrow

[FHS JewFro]

got my first raise yesterday, YEAAAA BOIIIIIII. feelsgoodman.jpg. not anything crazy, but hey, everything counts

im moving up rather quickly at work so they are giving me more hours, already whispers of cross training in the kitchen and even quieter whispers of manager training (that would still be a while, obviously). More hours + a female im talking to have killed my gym times the last week.

felt like i needed a break from the gym anyway, im starting to hate not being able to squat or deadlift heavy, BUT, i only have like a week and a half of physical therapy left so imma be more than ready to set PRs once im ready to return.

hope erryone is doing well, THIS IS MERELY A SHORT BREAK, I WILL RETURN READY TO LIFT SOME HEAVY *** WEIGHT

see ya bros

[Dirtybirdy51]

Originally Posted by FHS JewFro

got my first raise yesterday, YEAAAA BOIIIIIII. feelsgoodman.jpg. not anything crazy, but hey, everything counts

im moving up rather quickly at work so they are giving me more hours, already whispers of cross training in the kitchen and even quieter whispers of manager training (that would still be a while, obviously). More hours + a female im talking to have killed my gym times the last week.

felt like i needed a break from the gym anyway, im starting to hate not being able to squat or deadlift heavy, BUT, i only have like a week and a half of physical therapy left so imma be more than ready to set PRs once im ready to return.

hope erryone is doing well, THIS IS MERELY A SHORT BREAK, I WILL RETURN READY TO LIFT SOME HEAVY *** WEIGHT

see ya bros

Mishhhhh yewwwww <3 <3 xoxo

[Hawke]

Wednesday, woke up at 178.4lbs. Only notable lift of the day was chin ups PA: +90lbs for 2, pretty easy. Another new high for me.

Today, woke up at 177.6lbs. Hoping to hit 75s on DB Shoulder Press for 6 tonight. I've been getting 70s for 12 reps pretty consistently but the 75s have been a significant step up in struggle.

[Squirrelly Wrath]

Notable lifts this week:

incline DB bench: 90'sx10

DL:
315x12
365x6
405x3