[hsilman]

New thread time

[FHS JewFro]

1rd

GET ON MY LEVEL N00BS

[Pump Revolution]

Cable forearms: 80 10, 10, 22
Hack calves: 235* 19LM, 18SS
LF abs: stack+25 12, 12, 14
Leg raises: 15, 15, 20
HS rows: 165s 8,8, 14
HS pulldowns: 285* 8, 8, 16
Reverse pec deck: 205 8, 8, 20

[Dirtybirdy51]

havent been posting as regularly since moving into my rental for the school year.

anyhow....

yesterday was legs day, cliffs:

squat- 375x1 deep and strong. however, i didnt attempt a 2nd rep. still felt johngoodman.jpg
leg press
calves
ham curl

about to head out now to go do a push day with:

bb bench
db press
db incline
cable flyes
vbar pushdowns/lat raises
skullcrushers/rear delt machine

[shadow1118pimpv.2 (Banned)]

shoulders
db press
55 warm up 10x
60 8x
65 8x

i use this shoulder machine and do lat raises but since its pullies and all idk how the weight compares to db but i start off with 30 (12x) 1 set then 35 (10x) last 3 sets

rear delt pulls (like db rows but focus more on rear delt) ((i flare out my elbow to do those))
do 35 first set 10x
then 40 last 3 sets 12x

yes i do high reps cause it works for me on shoulders.


then general ab work. not gonna post gay ab exercises.

[black_angus]

9/14- deadlift #8

Deadlift- 2x5@445
Paused squats- 405x1, 425x2x1

Notes: I left after these two lifts because I felt like absolute ****. The pulls were glacial, and I just felt like **** the entire time. The squats were fast, but I was told I was about 1/2" high on the second single at 425, don't know where I was at for the first. I did try out my new wraps for the first time, though. Once they're broken in and can stretch a bit more, I should be able to get plenty out of them.

[Dirtybirdy51]

Originally Posted by black_angus

425x2x1

FUARK. mirin

[black_angus]

Note that that is two singles, not one double. Singles have been a big part of my programming lately.


Anyway, I just got done looking at my deadlift video from today...and they weren't really that slow at all. I don't know what my problem is. I always think I'm moving slow as ****, and then either I'll look at the video, or somebody from the team will tell me that it moved fast. I guess I just don't have a mental idea of what "fast" is yet. I keep on imagining I'm slow.

[hsilman]

C1

Weighted Chins +40x2 pre
Lat Pulldown 140 12,6,6,3; 5x12 burn

Deadlift 325 10x1, 35s cluster

EZ curl +70x2 pre
DB curl 30s 12,6,7
cable curl 5x12

wrist curl 20# 3x20

[FHS JewFro]

Originally Posted by black_angus

9/14- deadlift #8

Deadlift- 2x5@445
Paused squats- 405x1, 425x2x1

thats a ****in mans day, nice work my friend

Originally Posted by Dirtybirdy51

squat- 375x1 deep and strong. however, i didnt attempt a 2nd rep. still felt johngoodman.jpg

holy fuarkk your squat has been progressing very nicely the past few months bro

brb squatting 4 plates by Christmas

Originally Posted by hsilman

Deadlift 325 10x1, 35s cluster

up the weight and reduce cluster time

[Nikilwig]

squat jump 10x10
bench 5x5
clap pushup 2x15
burpees 3x15 (high rep for growth)
hip abduction machine 2x10 supersetted with -20lbs for 18 reps to get the bloodflow
TRX 5x5 (3-5min rest each set to let my nervous system recover)
Hack squat 3x8
Dragon Flyes 9-7-5 (Personal record)
Pull ups 2x10
Board Press w/ 335 x 2
Jump squat 1x15 bloodflow with turniquits on my quads
Bulgarian split squat 2x8 (that posterior man)
overhead tricep extension 3x10 (got put that mass on, my weak point)
protein shake

[Nikilwig]

long head my weak point

[black_angus]

lolwut

[Nikilwig]

hip thrusts 225 for many reps, (awesome exercise seriously)

[Lurker27]

Originally Posted by FHS JewFro

up the weight and reduce cluster time

I tend to think cluster time is very

[Pyrosive]

Did hang cleans yesterday. Between those and shrugs my traps are destroyed.

[Mr.Familiar]

Originally Posted by Pyrosive

Did hang cleans yesterday. Between those and shrugs my traps are destroyed.

Same here. Traps are always killed after a clean day. Love it.

[Barber]

What kind of rep scheme do you guys use on hang cleans? I had been doing 3x8 before and and am thinking of changing that up. Maybe doing a heavy 5x3.

[Mr.Familiar]

I do power cleans, instead of hang cleans. Just a preference.

Depends on the day. Sometimes I will go for volume, sometimes just do heavy sets. My last clean day was 135x5, 155x5, 185x5, 205x5, 215x4, 185x4.

Other days I would do 185x10x2, 205x2x5, 225x1.

The heavy set idea of 5x3 seems fine.

[Dirtybirdy51]

Originally Posted by FHS JewFro

holy fuarkk your squat has been progressing very nicely the past few months bro

brb squatting 4 plates by Christmas

thanks.

and that's the plan. i know ill get it for 1 before 2nd sem starts.

[FHS JewFro]

pulled 375x1 today

was just a little tough off the floor, but after that it was all gucci