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Old 08-30-2012, 10:39 PM #1786
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Hmm, still trying to refine my form on cable flies. Any other tips/input?
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Old 08-31-2012, 06:19 PM #1787
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pretend you're hugging a tree
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Old 08-31-2012, 07:20 PM #1788
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C2

Weighted Chins +30x2 Pre
Lat Pulldown 120x12 etc. - 140# next time
Wide grip pulldown for burn 5x12

Deadlift cluster 315 10x1 ~35s between. Nailed it. I'll be ridiculously stoked if I can be clustering 445# in 6 months.
back extension 5x12 for burn

EZ Curl +60x2 pre
Db curl 25x12, etc. - will up to 30# next time
cable curl 5x12 burn

wrist curl 10# 3x20

seated calves 45#x20 slow negative
#20x20 for burnout
felt good as fuark!

planks to finish. feelsgoodman overall.
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Old 08-31-2012, 08:17 PM #1789
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However, this IS what happened:

I need to quit posting this in the GDT.


8/31- deadlift #6

Deadlift- 2x5@410
Pause squat- 3x365, 3x380*
Barbell rows- 5x3@215
GHR +10lb/BW reverse hyper/back raise superset- 3x10

Notes: Deadlifts were fairly fast. The asterisk on the 380 set of pause squats was because I didn't pause them very much, or at all, really. You can make your own judgement when you see the video. I used straps for the first time on rows...mother of god. Never again will I row strapless.

Video to come.


*****es were mirin hard today.
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Old 08-31-2012, 08:49 PM #1790
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Did Lemur 2.0 shoulders. Weighed 183lbs.

155 preactivation
55-45lbs dbs press myoreps
75lb smith press for volume
12.5lb 1 arm db raise

Going from volume work to 1 arm DB raises is brutal.

Hopefully preactivate near 175lbs around Thanksgiving at ~175lbs BW.
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Old 08-31-2012, 08:57 PM #1791
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hypertrophy push

3 sets, between 12-8 reps for everything

bb bench
db press
incline db bench
cable flyes
vbar pushdown/db lateral raises
skull crushers/rear delt machine
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Originally posted by Black Angus: "So, apparently, if you post in the mountain climbing thread that you enjoy climbing because you can fap off the top of the mountain and watch your *** fly in the wind, you get banned."
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Old 08-31-2012, 09:17 PM #1792
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Benched 365 for 7
Missed the 8th

Lemur 2.0 chest
Also with my new dippin belt did set of 20 cg dips at 305 lb total weight

Feelin pretty strong for being small as ****
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Old 08-31-2012, 09:43 PM #1793
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On that yeast mode
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Old 08-31-2012, 10:12 PM #1794
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When to the pool today, never seen that place so packed. Not a single lap was swam that day
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Old 09-01-2012, 01:15 AM #1795
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Oh hey there.

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Old 09-01-2012, 09:46 AM #1796
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I hope you know those people lol

also, why is the guy in short shorts prison spotting you? Isn't that what squatting in the rack is for?
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Last edited by hsilman : 09-01-2012 at 10:45 AM.
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Old 09-01-2012, 10:01 AM #1797
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Why do you use a spotter when your in a power rack?
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Old 09-01-2012, 10:10 AM #1798
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Cable forearms: 72 2x10, 20
LF abs: stack+10 2x12, 16
Leg raises: 2x15, 26
HS rows: 145s 2x8, 18
HS pullddowns: 325 2x8, 275x16 ****in machine was coming off the ground.
Reverse pec deck: 205 2x12, 18
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Old 09-01-2012, 01:04 PM #1799
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Quote:
Originally Posted by hsilman View Post
I hope you know those people lol
my thoughts exactly, they were mirrin hard if not

Quote:
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Why do you use a spotter when your in a power rack?
because getting a little extra help to get the rep is safer than dropping the bar onto the safeties?

thats my guess, i always squat in either a squat rack, or a power rack, but i still like to have a spotter erry now and then with dat super heavy weight
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Old 09-01-2012, 01:28 PM #1800
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BA, do you do anything in particular to work on the initial break off the floor? Deficit deads?

From picking dbs off the floor to shrug, it seems like they may be a useful accessory to the deadlift. But I can't find anything above 100lbs at my gym.
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Old 09-01-2012, 01:30 PM #1801
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angus. girl in pink wants your d
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Old 09-01-2012, 02:21 PM #1802
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Quote:
Originally Posted by FHS JewFro View Post
my thoughts exactly, they were mirrin hard if not



because getting a little extra help to get the rep is safer than dropping the bar onto the safeties?

thats my guess, i always squat in either a squat rack, or a power rack, but i still like to have a spotter erry now and then with dat super heavy weight
Having a guy behind you with that kind of weight would make it more dangerous for both of you IMO.

Now if there was a guy at each end of the bar, I agree that would be safer.
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Old 09-01-2012, 03:14 PM #1803
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i squat in racks. no spotter needed. i've got crashbars set to just below where the bar would be in the bottom of the hole.
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Originally posted by Black Angus: "So, apparently, if you post in the mountain climbing thread that you enjoy climbing because you can fap off the top of the mountain and watch your *** fly in the wind, you get banned."
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Old 09-01-2012, 06:08 PM #1804
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Quote:
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I hope you know those people lol

also, why is the guy in short shorts prison spotting you? Isn't that what squatting in the rack is for?
Quote:
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Why do you use a spotter when your in a power rack?
Ha, those are guys from the powerlifting team here. The guy spotting me is a top five lifter at 148, he had his shorts rolled up for the deadlifts he was doing, which you can see in the background at one point.

As for the spotter, it is mainly for a bit of help racking the bar at the end of the set. I also don't know if those safety bars were at the proper height anyway, I didn't adjust them at all.


Quote:
Originally Posted by Hawke View Post
BA, do you do anything in particular to work on the initial break off the floor? Deficit deads?

From picking dbs off the floor to shrug, it seems like they may be a useful accessory to the deadlift. But I can't find anything above 100lbs at my gym.
Deficit deads and doing a lot of full ROM deadlifts in general. I also feel like the paused squats help.


As for the girl, she is the girlfriend of the guy who spotted me on squats, and is a top 25 lifter in her weightclasss in her own right. She recently squatted 170 for a triple at about 110lb BW.
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Old 09-01-2012, 08:02 PM #1805
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L2 chest

BB bench pre- 225x2
195x5, 185x6, 165x8, 135x10
Incline DB- 45x10, 50x10, 55x10
DB flyes- 20x3x10
Lurk extensions- 3x10- Felt amazing.

Had to constantly stretch out calfs and hams today from yesterdays legs. Geeez...so sore. fffuuuu lurk
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Old 09-01-2012, 08:48 PM #1806
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angus after you wake up the next morning after, how long does it take to move
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