Squat- 6x2@360
Front squat- 3x3@250
Pullups- +20lb 3x5
Notes: Gotta get better at front squatting. My rack position is god awful. Once I'm able to actually keep the bar where it's supposed to be, this should fly up. I do very little quad-emphasis work, so this may help my squat quite a bit.
You gonna be back in the county for break? Me, Heisterkamp, and Carman are most likely gonna lift at the high school if you'd like to join.
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Hip pre-activation: 275x3
Work sets: 225x8, 8; 200x7, 7; 180x8
Shrugs: 315x4, 4, 5
Hang Cleans: 95x10, 10, 8, 8, 10 (super set same rep rollouts)
Calves: 3x10-15x165 (super set 1minute active planks)
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You gonna be back in the county for break? Me, Heisterkamp, and Carman are most likely gonna lift at the high school if you'd like to join.
Of course. I still have my membership to the rec center, so I'll be there most of the time, but I'll go to the high school every now and then. I'll be with the wrestling team most every day anyway.
Bad back pain, luckily lower back felt good today plus I killed a fifth last night and ended up going to bed before eating anything which is very uncharacteristic of me.
Speed deadlifts ~ 25% x3 30% x3 50% x3 60% 3x3
Closegrip Bench 50% speed work then worked into 2 sets of 225 for some reps and my shoulder felt okay some strength lost, didn't push it, and I now know lift offs are a must for anything above 70%
Goblet Squats 80 x 17, was supposed to be 20, not sure if it was the cookie dough or the drinking but I started to feel sick and the back pain told me to stop. Was hoping for 80 x 20 x 3
Forgot to do Split bulgarian squats
Hamstring curls 190 x 20, 205 2x10 205 x 15
Seated Cable Row ~150 5x8-12 focusing on bringing scapulae through full ROM to extension and making sure the humerus is just along for the ride.
Chest Supported Row and DB row a few light sets for 10+ reps
60* Incline db curls 25x5x12 focus on keep weight close to index fingers to resist pronation
Hammer Curls 35x10 30x3x10
Overhead Tri extension 4x10 lost the mind muscle connection here, dk what's up hopefully hitting the long head nicely
Leg extensions a lot x 15 probably 5-8 reps from failure, don't want to bring up quad strength with any aggression yet
Lateral Cable Raises 2x8
Supinated Tricep Pushdown 2x10
Overhead Cable extension 1x8
Weird trap shrug with arms paralell to floor 10x15
Reardelt fly 1x?
Some ab machine x wtf is this ok getting off now x 1
I usually do a lot of volume, sometimes much more than that. Just switched to full body 3x a week, might try 4 every once in a while. Sometimes I do a bit lower volume to leave my muscles confused (aka i got to the gym right before they close and they let me stay and work out)
Edit: that workout is very easy and non strenuous, but since I felt sick and hurt it appeared more challenging. If you look closer speed deadlifts take next to nothing out of you, my bench I didn't go to failure at all.
DB Bench 120 3x5, will attempt 130x3 next week (DBs so up in increments of 10 when over 100 lbs, ****ty)
BB UH Pendlay Row 205 3x5
BB Shrug 315 2x10, 335x10
DB Press 80 8,7,7
Pullups +55 9,8
Dips +125 8,8 May try 3 plates next week
Preacher Curl 3x8
Wide Pulldown 2x8
SC 3x10
Wore horse head and had my buddy working the desk blasting EDM so my lifting partner and I danced between sets, people were not amused. 0 ****s
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Couldnt tell ya. I last BB benched last March/April at the end of my bulk and did 280x1 (DB benched 110x5 at that time). I would guess its probably slightly under 300 if I gave it a few weeks to get acclimated back to the BB
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"If you are reading this, thank a teacher.
If you are reading this in English, thank a soldier."
"Originally posted by pillowpants: i dont know how to decipher this chart, then again, i do go to a community college."
"Originally posted by Mr.AmaZiN: did you just use an apostrophe for want?"
"Originally posted by pb123456789: Or call her a **** and proceed to textrape her."
"Originally posted by dualimpact: They haven't walked in on me but they know, I'm a screamer."
Press- 4x4@170
Press lockouts- triples with 185, then triples with 200, then more triples at 200
Shrugs- 5x3@405, 3x3@455
Band pull aparts/curlz super set- 5x15/10, respectively
Notes: Pressing felt good. I lost my balance just a bit on my first set, but it was okay. Lockouts were from about forehead height; these are a pretty awesome tricep movement. I will include them every now and then. I'm fairly confident I could get a 225 press.
Really though, I thought those were fairly ****ty form after I looked through the videos. For one thing, I want to lock out each rep and hold it for a second; I feel like this increases overall stability and gives a lot of confidence, as knowing that you can not only lift a weight, but stand there under it without wavering is a huge mental benefit. Also, I need to decide what I'm doing with my traps/upper back when I press. Half the time I end in a shrugging movement, a la Olympic lifts, and the other half I keep everything packed, which is usually suggested for powerlifters.
I start my presses much too low in comparison to those, iIve always wondered why my standing was so **** compared to my seated and now I think I know a bit more.
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On another note, been doing the same layout for about a year and want to change it up. I feel my tris are lagging so I don't want to train them after hitting chest anymore, would rather be fresh. Just hope my elbows can handle the heavier exercises.
Day 1: Arms/Legs
Day 2: Accessory/Cardio
Off
Day 3: Chest/Shoulders
Off
Day 4: Back
Off
Have to add a group to leg day just to motivate myself to go to the gym
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Last edited by Pump Revolution : 12-05-2012 at 11:38 AM.
Today was the last day of my deadlift routine. 385 was the goal at a bw of 175......
Weighed in at 174.8 and nailed the **** out of 405. So geeked right now
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On another note, been doing the same layout for about a year and want to change it up. I feel my tris are lagging so I don't want to train them after hitting chest anymore, would rather be fresh. Just hope my elbows can handle the heavier exercises.
Day 1: Arms/Legs
Day 2: Accessory/Cardio
Off
Day 3: Chest/Shoulders
Off
Day 4: Back
Off
Have to add a group to leg day just to motivate myself to go to the gym
Lol'd at your "limb day", looks odd. Personally I would break it up into:
Legs
Chest/Arms
Shoulder/Back
But if it works for you keep on keepin on.
Did heavy leg day today. Slept like **** and couldnt get pumped for squats, ended up failing after 2 reps on first working set and dropped weight to finish out. Buddy told me to quit being a ***** and I ended up pr'ing 475 DL fairly easily right after. Somehow spent almost 45 minutes deadlifting tho
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"If you are reading this, thank a teacher.
If you are reading this in English, thank a soldier."
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"Originally posted by Mr.AmaZiN: did you just use an apostrophe for want?"
"Originally posted by pb123456789: Or call her a **** and proceed to textrape her."
"Originally posted by dualimpact: They haven't walked in on me but they know, I'm a screamer."
