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Old 08-05-2012, 06:52 PM #1345
FHS JewFro
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got home bout noon today, decided i would go to the gym, had 3 pancakes and 2 country ham biscuits from cracker barrel @ about 8 am this morning, then had a whey shake and a fiber bar and hour before the gym. definitely did well today!!

cliffs:

HS Pulldowns - 200lbs, 7-5-4
HS rows for hypertrophy work

Rack Pulls - 315lbs, 5-3.
cg rows for hypertrophy work

Chins for bicep work(palms in)
barbell curls, just the bar, 3xfailure

behind the back wrist curls super set with hammer curls to destroy my forearms

very happy with the pulldowns, increased weight by 5lbs and still got really good reps

was very mad at my grip on rack pulls tho, when i get a job i think it is time to invest in some wrist wraps

bicep pump felt godly and my arms were thick as **** after supersetting forearms
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Old 08-05-2012, 06:57 PM #1346
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How are wrist wraps supposed to help you do rack pulls?
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Old 08-05-2012, 06:57 PM #1347
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Quote:
Originally Posted by FHS JewFro View Post
was very mad at my grip on rack pulls tho, when i get a job i think it is time to invest in some chalk and a pair of balls
FTFY



Real talk though, there's really nothing wrong with straps. I use them a lot more than I used to because:

1. I have tiny little rat claw hands
2. I've never lost a competition deadlift due to grip
3. There isn't a grip competition in powerlifting (or bodybuilding, for that matter)


Put on the straps and add some ****ing weight to the bar.
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Old 08-05-2012, 06:59 PM #1348
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because wrist wraps improve grip and allow you to stably use more weight
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Old 08-05-2012, 07:01 PM #1349
FHS JewFro
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meant straps pump, my bad

@BA - everything you say is a lie
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Old 08-05-2012, 07:05 PM #1350
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Quote:
Originally Posted by black_angus View Post
1. I have tiny little rat claw hands
lol'd
I relate
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Old 08-05-2012, 07:12 PM #1351
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Quote:
Originally Posted by YoungGunner55 View Post
because wrist wraps improve grip and allow you to stably use more weight
Vast remark/

Quote:
Originally Posted by ]TSS[ Dake View Post
lol'd
I relate
You could have been the dude in the BK commercial
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Old 08-05-2012, 07:21 PM #1352
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lol @ that commercial
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Old 08-05-2012, 07:44 PM #1353
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Srs though, not the first... or fifth... time I've heard that.
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Old 08-05-2012, 07:50 PM #1354
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Quote:
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Did you do them 1 leg? I recommended this months ago, they suck at first due to balance but with like an 80 lb db you can rape your hams
Nope I did both legs but ill try one legged ones out.
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Old 08-05-2012, 08:06 PM #1355
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Quote:
Originally Posted by FHS JewFro View Post
got home bout noon today, decided i would go to the gym, had 3 pancakes and 2 country ham biscuits from cracker barrel @ about 8 am this morning, then had a whey shake and a fiber bar and hour before the gym. definitely did well today!!

cliffs:

HS Pulldowns - 200lbs, 7-5-4
HS rows for hypertrophy work

Rack Pulls - 315lbs, 5-3.
cg rows for hypertrophy work

Chins for bicep work(palms in)
barbell curls, just the bar, 3xfailure

behind the back wrist curls super set with hammer curls to destroy my forearms

very happy with the pulldowns, increased weight by 5lbs and still got really good reps

was very mad at my grip on rack pulls tho, when i get a job i think it is time to invest in some wrist wraps

bicep pump felt godly and my arms were thick as **** after supersetting forearms
Andrew, I think your problem is you need to man the **** up and move heavy weight. Add more intensity to your training. Report back with results.
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Old 08-06-2012, 09:18 AM #1356
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Incline bench: 160x12 180x10, 225x5, see below
HS flat: 67x12, 77x10, 87x7
HS dips: 285x12, 335x10, 385x7*
Curls: 80x12, 100x10, 120x7
Pec deck: 185x12, 200x10, 215x9
Lurker ext: 75x12, 82x10, 92x10
Reverse cable: 2x10, 12
Skip ext: 80 15, 18
Preacher curls: 90 15, 20

Last week the gym attendant finally gave me a spot without touching the bar. Today I tell him "As usual, don't grab the bar till after I fail". Then after the 5th rep he grab the bar an says I have a couple more. Ended up with 8 or 9 but I assume he was assisting. Really pisses me off because I was excited to incline 2plates for the first time. Not to mention going past failure reduced my strength on the rest of my exercises.



Then after I do the HS flat press I notice my neighbor is using the pec deck, don't want to get in a conversation so I decided to do bis and curls, and then finish up chest.
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Old 08-06-2012, 12:09 PM #1357
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Originally Posted by CobraXX View Post
Andrew, I think your problem is you need to man the **** up and move heavy weight. Add more intensity to your training. Report back with results.
errr wut? i do train with intensity. this is the end of my cut, some strength has been lost and i am ok with that

Quote:
Originally Posted by Pump Revolution View Post
Last week the gym attendant finally gave me a spot without touching the bar. Today I tell him "As usual, don't grab the bar till after I fail". Then after the 5th rep he grab the bar an says I have a couple more. Ended up with 8 or 9 but I assume he was assisting. Really pisses me off because I was excited to incline 2plates for the first time. Not to mention going past failure reduced my strength on the rest of my exercises.
sheeesh this guy must be dense
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Old 08-06-2012, 01:31 PM #1358
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Tried underhand rows for back thickness. Been missing out on a lot of fun!
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Old 08-06-2012, 02:26 PM #1359
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Preactivated hip thrusts @605
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Old 08-06-2012, 03:05 PM #1360
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errr wut? i do train with intensity. this is the end of my cut, some strength has been lost and i am ok with that
He means add some weight on the bar.

Quote:
Originally Posted by ]TSS[ Dake View Post
Preactivated hip thrusts @605
Bar weight or was that how much she weighed?




8/6- deadlift, week 2

Depth jumps- 5x box 5x broad
Deadlift- 2x10@335
Pause squats- 3x5@225
Barbell rows- 5x3@195

Notes: Could not find my ****ing chalk anywhere so I used straps. Felt like a *****. I'm gonna start doing a squat variation on my deadlift days, today was pause squats, with a 3 second pause in the hole. Should be able to make some good progress on them and help improve my tightness in the squat. Rows were the same weight as last time, but I played around with a couple of different styles (resting weight on ground each rep, using more/less leg drive to cheat, etc). Hopefully I'll finally find what works for me and not be a ***** on all my rows.
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Old 08-06-2012, 03:15 PM #1361
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aware
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Old 08-06-2012, 04:06 PM #1362
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Preactivated hip thrusts @605
If that's the full extension, I have no idea how in the **** you don't dead >455
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Old 08-06-2012, 05:25 PM #1363
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It was flat line from knees-hips-shoulders

so not the over-extension I'm used to
as such, dropped to 505 for first working set
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Old 08-06-2012, 08:18 PM #1364
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Shoulder day. I think from this session on, I'm going to start seeing more challenge, but also more strength/size gain. Really felt like I've entered the threshold from recovery->baseline->growth this session

Ballistic Bench @ 85lbs. These are...interesting. Hurt my wrists on the catch, any recommendations?

150 Push Press preactivation - wasn't bad at all.

DB Seated Press: Probably should've gone lower...but...was feeling good and I think this was a good session regardless of it straying from traditional myo set style. Will repeat next session with same top set weight.
75x6 (1-4, easy; 5, hard; 6, massive struggle up)
70x4 (failed at 4: 1-3, easy; 4, hard)
65x3 (yea...I know)
60x3, 3, 3

6x12x35 on the HS Press, easier than 32.5 last time.
3x10x15 on lateral raises, all three sets...felt great.

Dips: 20, 20, 15+5
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Old 08-06-2012, 08:21 PM #1365
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****ed **** up. full front delt separation and a bulging vein I didn't know I had. Wanted to get a picture but the gym was packed and didn't feel like being that guy in the main area.
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