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Old 03-13-2012, 10:15 PM #253
iizmatts
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i don't get some of this crossfit ****

brb guy tied his ankles to the ceiling and did handstand push ups

why not just shoulder press?
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Old 03-13-2012, 10:25 PM #254
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looking like a spaz is half the battle
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Old 03-13-2012, 10:46 PM #255
]TSS[ Dake
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DB bench
dipz
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lat rays
front raze
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Old 03-13-2012, 10:55 PM #256
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you drunk bro?
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Old 03-13-2012, 10:57 PM #257
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your drunk
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Old 03-13-2012, 10:59 PM #258
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and thats why your grandmother lifts weights
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"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"

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Old 03-13-2012, 11:03 PM #259
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never met either of my grandmothers
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Old 03-14-2012, 12:29 AM #260
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Me neither brah.



3/14- Lower max effort

Front box squats-
warmups
265x2
285x1
305x1
315x1
325x1
340x1

RDLs-
225x5
275x5
325x6

DB side bends 3x10


Notes: The box was fairly low, about 1" below parallel. Used knee wraps today because I haven't for a while and I need to get more practice wrapping them and getting used to them, so 340x1 was pretty easy. 350 is my all-time PR for front squats, and that was without a box. I could have gotten more fairly easily and I'm kicking myself for not doing it.
Got *****ed at at the gym today, long story short some of my chalk got on the floor, and this ***** working there didn't like it. I was polite as **** to her but that didn't stop her from being a ****. I didn't pay to get in, anyway, so I just let it go.
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Old 03-14-2012, 12:35 AM #261
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i got excited to try a two plate front squat for one rep and then you come in here doing 340x1 with ease lol
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Old 03-14-2012, 12:39 AM #262
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Front squats are usually 70-80% of a person's squat. The quads aren't major movers in the squat, especially a powerlifting style squat or box squat.


I'm actually not sure how much this is going to carry over to my competition squat. Doing it from a box certainly helps make it more "relevant", but I'm already hamstring weak as it is.
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Old 03-14-2012, 07:08 PM #263
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chest. i finally am 100% sure my bench form is right on

flat bb: 170 4x5, then said **** it cause i had a spotter and might not next week so instead of usual 5lb increase on last set, went up to 180 1x7 PR
incline db: 55s x12, 60s x10, 65s x10 PR, 40s x12
HS wide press: 70ps x12, 2pps x12, 100ps x11
incline/decline cable flyes: 3x12 of each
bw pushups: 14, 14, 10
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Old 03-14-2012, 08:21 PM #264
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barbell bench press today in the first time forever.

trying to figure my 1rm, i did the following:

135x6
185x2
205x1
225xfail
215xfail

did better than i thought for having not barbell benched in over a year (havent flat db benched in about 2 months). i wouldve been happy with a 1rm of 185.
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Old 03-14-2012, 11:44 PM #265
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I apparently forgot to post.

3/14- Upper ME, intensification week 2

Close grip bench:
warmups
225x1
240x1
250x1
260x1
275x1

DB bench 3x5@85's
Wide grip bench 3x3@180
DB rows 3x5@100's

Notes: 275 is a PR, hopefully it translates to a bigger competition bench. The most I've benched ever is 280 back in December. Everything else felt good.
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Old 03-15-2012, 12:50 AM #266
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3.4mi trail run

Felt good, times went way up as soon as my feet went numb. Might do a 15k trail the 31st.
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Old 03-15-2012, 04:55 PM #267
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Incline BB: 205 5, 5, 5, 9
Dips: +15 10, 10, 16
Fly presses: 45 12, 12, 13
Decline CG: 180 5, 5, 8
Pressdowns: 60 12, 12, 15
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Old 03-15-2012, 06:32 PM #268
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A1

Chest - flat db press. 65s, 9-6-4. yea its time to move up to the 70s again. 60s, 4. Pec Deck 90lbs, 3x15. Cable crossovers 15lb, 3x15. crossovers felt really good! very happy with chest today

Shoulders - Smith Press. seat adjusted to 8 - 120, 6-4-3. seat adjusted to 7 - 100lb, 7-5-5. added weight and still got dam good reps, finally seeing some shoulder strength increase, lets hope for a bit more. Rev Pec Deck, 75lb, 4x 8-12. Lat Raise, 65lbs, 3x15. shoulders felt good fo sho

Tris - heavy pushdowns, 57.5, 9-7-6-4. have never done heavy pushdowns, they felt good . just did over the head tri ext for 2x20 then moved on.

Back Width - Assisted chins, 55lb, 8-4. 65lbs, 5-4-4. straight arm pulldowns for tha burn, loving these things now that i got my form down to hit those upper lats, 5x12 to get that burnnn

Back Center - CG rows, 140, 8-5-3. 120, 5-3. same cg row for tha burn, 85, 3x10. was happy with these cause i added 20lb on the first set and still got 8 reps on the first set, will stay here next time to focus on form.

pretty dam good day in the gym, now for the food part of my day
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Old 03-15-2012, 07:49 PM #269
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upper body

no cardio...

bent rows felt like it was just the bar
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Old 03-16-2012, 05:06 PM #270
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none else posted today you slackers...

Some Legs

Squat 275 4x8
Leg extension 150 2x15
SLDL 275 4x8
Leg curl 120 2x15
Standing calf 315 2x15
seated calf 135 2x15
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Old 03-16-2012, 05:36 PM #271
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Deadlifted today, first time in 2 years. Just worked up to 205 to see how my back feels tomorrow. Felt pretty easy but I didn't have a mirror so I couldn't judge form. Definitely excited to hopefully start working these in again. My back is terrible.
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Old 03-16-2012, 05:47 PM #272
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Chest/tricep today.

Only notable thing was bb bench: barx10, 135x10, 185x5, 275x1 (preactivation) then meh after that. The 275 felt easy
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Old 03-16-2012, 06:00 PM #273
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Flat BB Bench 175 3x4
Lat Pulldown 140+2 3x5
DB Incline 60s 8, 2x6
Deadlift 315 3x4

NMWS
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