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Message
1
Posted on 3/11/19 at 8:31 pm to DeafJam73
Pull Day:
Hit 275 on deadlift. It was one rep and I thought blood was going to shoot out of my nose, but I got it up and lowered it down.
Lots of hypertrophy after with lat pull downs, pull ups, face pulls, seated rows, and curls. Need to practice bent over row. Never done it before.
Hit 275 on deadlift. It was one rep and I thought blood was going to shoot out of my nose, but I got it up and lowered it down.
Lots of hypertrophy after with lat pull downs, pull ups, face pulls, seated rows, and curls. Need to practice bent over row. Never done it before.
Posted on 3/11/19 at 8:47 pm to StringedInstruments
Squat: 115 x 5, 135 x 5, 155 x 8, 175 x 6, 175 x 5
Deadlift: 135 x 5, 155 x 5, 165 x 5, 185 x 5
Bench Press: 95 x 5, 105 x 5, 105 x 7, 105 x 7, 105 x 5
Press: 75 x 5, 75 x 3, 65 x 3, 65 x 6, 65 x 6
Standing EZ bar Curl:
45 x 8, 55 x 8, 65 x 5, 65 x 5, 65 x 4
Barbell skullcrushers: 45 x 8, 55 x 8, 55 x 6
Bent Over Row: 70 x 8, 80 x 8 x 4
Also did some shoulder work with dumbbells but didn't keep count. And I went home without working abs
Deadlift: 135 x 5, 155 x 5, 165 x 5, 185 x 5
Bench Press: 95 x 5, 105 x 5, 105 x 7, 105 x 7, 105 x 5
Press: 75 x 5, 75 x 3, 65 x 3, 65 x 6, 65 x 6
Standing EZ bar Curl:
45 x 8, 55 x 8, 65 x 5, 65 x 5, 65 x 4
Barbell skullcrushers: 45 x 8, 55 x 8, 55 x 6
Bent Over Row: 70 x 8, 80 x 8 x 4
Also did some shoulder work with dumbbells but didn't keep count. And I went home without working abs
Posted on 3/11/19 at 9:41 pm to dbeck
Volume day.
Supersets of close stance box squats x5 and pin press x5. 5 times around.
Giant sets of eccentric accentuated deads x2, rows x5 and random pressing. 5 rounds.
The eccentric deads were death. My spinal erectors are on fire right now.
Supersets of close stance box squats x5 and pin press x5. 5 times around.
Giant sets of eccentric accentuated deads x2, rows x5 and random pressing. 5 rounds.
The eccentric deads were death. My spinal erectors are on fire right now.
Posted on 3/12/19 at 12:27 pm to Rep520
Power Cleans 135 3x3
Pause Squats 235 3x5
Single Arm OHP 5x5
V-Bar Lat Pulls 3x10
DB Bench 75 3x10
Curls 3x10
Yates Rows 135 3x10
RDLs 135 3x10
Reverse Hypers 3x10
Great morning. My squats feel a lot better now that I fixed my technique. Fixed my grip placement and got my upper back better engaged. Hopefully, I’ll move back up quickly.
Pause Squats 235 3x5
Single Arm OHP 5x5
V-Bar Lat Pulls 3x10
DB Bench 75 3x10
Curls 3x10
Yates Rows 135 3x10
RDLs 135 3x10
Reverse Hypers 3x10
Great morning. My squats feel a lot better now that I fixed my technique. Fixed my grip placement and got my upper back better engaged. Hopefully, I’ll move back up quickly.
Posted on 3/12/19 at 12:48 pm to Rep520
quote:
spinal erectors
Posted on 3/12/19 at 8:58 pm to Fe_Mike
Strongman.
It was raining, so outside moving stuff wasn't in the cards.
Axle cleans x3, sandbag over bar x1 and weighted box jumps x2 for 3 giant sets.
Suitcase deads, 1 hand, 200 LB x3, KB push press x3 and ab wheel x5 in 3 giant sets.
Bloodflow restriction calves to finish.
It was raining, so outside moving stuff wasn't in the cards.
Axle cleans x3, sandbag over bar x1 and weighted box jumps x2 for 3 giant sets.
Suitcase deads, 1 hand, 200 LB x3, KB push press x3 and ab wheel x5 in 3 giant sets.
Bloodflow restriction calves to finish.
Posted on 3/13/19 at 8:25 am to Rep520
Did my first 315 DL this morning. was on the 1 of 5/3/1 and did my 1 at 295 decided I felt good and went for it. Not easy but it got up and legit was up.
Posted on 3/13/19 at 9:12 pm to Buckeye06
Recovery day.
3 giant sets of weighted, feet elevated pushups, overhead press and rows.
2 supersets of terminal knee extensions and glute ham raises.
Tabata sledgehammer and bloodflow restriction arms to finish.
3 giant sets of weighted, feet elevated pushups, overhead press and rows.
2 supersets of terminal knee extensions and glute ham raises.
Tabata sledgehammer and bloodflow restriction arms to finish.
Posted on 3/14/19 at 7:48 am to Rep520
Isometric Deads 3x5
Pause Bench 165 3x5
Barbell Rows 155 3x10
V-Bar Lat Pulls 3x10
DB Bench 75 3x10
Curls 3x10
Front Squats 145 3x5
Cable Flies 3x10
Y’all weren’t lying about isometric deads. I’m soooooooooooooo goddamn tired now. It took me a few sets to get it down, but I had a gym member film one of my sets so I could see what I was doing. It’s a brutal exercise.
Pause Bench 165 3x5
Barbell Rows 155 3x10
V-Bar Lat Pulls 3x10
DB Bench 75 3x10
Curls 3x10
Front Squats 145 3x5
Cable Flies 3x10
Y’all weren’t lying about isometric deads. I’m soooooooooooooo goddamn tired now. It took me a few sets to get it down, but I had a gym member film one of my sets so I could see what I was doing. It’s a brutal exercise.
Posted on 3/14/19 at 5:19 pm to StringedInstruments
Leg Day:
Haven't been running this week due to eye injury. Expected a good day in the gym. Had one.
Squats: 185 1x5, 205 2x5, 215 2x5.
Just a few months ago I wasn't able to do 185 once. About to hit two plates. Could have done it today, but I am resuming running in the morning and didn't want to wear myself out too much.
Lunges and Romanian deadlifts followed.
Just realized I forgot to do face pulls...oh well. I'll hit them tomorrow.
Haven't been running this week due to eye injury. Expected a good day in the gym. Had one.
Squats: 185 1x5, 205 2x5, 215 2x5.
Just a few months ago I wasn't able to do 185 once. About to hit two plates. Could have done it today, but I am resuming running in the morning and didn't want to wear myself out too much.
Lunges and Romanian deadlifts followed.
Just realized I forgot to do face pulls...oh well. I'll hit them tomorrow.
Posted on 3/15/19 at 11:43 pm to StringedInstruments
3/13/19
Squats: 115 x 5, 135 x 5, 175 x 7 x 5
Deadlift: 135 x 5, 165 x 5, 185 x 5
Bench: 95 x 5, 105 x 6, 95 x 7, 115 x 3, 115 x 3, 105 x 4
Press: 45 x 5, 55 x 5, 55 x 5, 55 x 6, 55 x 5
Bent Over Row: 25 x 10, 75 x 8, 85 x 8, 85 x 8, 75 x 10
Barbell curl: 50 x 10, 55 x 8, 55 x 6, 55 x 7, 55 x 5
Also did some front, side, and rear delt work with 15 lb dumbbells and also some declined bench crunches.
I didn't feel too good after my squats and deadlifts so I really focused on technique, slow eccentrics, and mind/muscle connection on the rest of my lifts.
Squats: 115 x 5, 135 x 5, 175 x 7 x 5
Deadlift: 135 x 5, 165 x 5, 185 x 5
Bench: 95 x 5, 105 x 6, 95 x 7, 115 x 3, 115 x 3, 105 x 4
Press: 45 x 5, 55 x 5, 55 x 5, 55 x 6, 55 x 5
Bent Over Row: 25 x 10, 75 x 8, 85 x 8, 85 x 8, 75 x 10
Barbell curl: 50 x 10, 55 x 8, 55 x 6, 55 x 7, 55 x 5
Also did some front, side, and rear delt work with 15 lb dumbbells and also some declined bench crunches.
I didn't feel too good after my squats and deadlifts so I really focused on technique, slow eccentrics, and mind/muscle connection on the rest of my lifts.
Posted on 3/16/19 at 11:44 am to dbeck
Power Cleans 3x3
Pause Squats 240 3x5
Barbell Rows 155 3x10
Single Arm OHP 50 5x5
V-Bar Lat Pulls 3x10
DB Bench 75 3x10
Curls 3x10
RDLs 145 3x10
Reverse Hypers 3x10
Happy St. Patrick’s Day you dirty hooligans.
Pause Squats 240 3x5
Barbell Rows 155 3x10
Single Arm OHP 50 5x5
V-Bar Lat Pulls 3x10
DB Bench 75 3x10
Curls 3x10
RDLs 145 3x10
Reverse Hypers 3x10
Happy St. Patrick’s Day you dirty hooligans.
Posted on 3/16/19 at 1:46 pm to Buckeye06
Same here. Finally hit 3 plates for the DL after stalling for a while.
Posted on 3/17/19 at 7:35 am to JamesLang
Squats 135lb 5x10
Seated calf raises 70lb 5x25
Deadlifts 225lb 5x10
ISO (hammer) pulldown 180lb 5x12
ISO (hammer) shoulder press 180lb 5x15
Dips 215lb 5x12
Ab crunch machine 120lb 4x30
Weighted side bends 50lb 4x15 pr side
Seated calf raises 70lb 5x25
Deadlifts 225lb 5x10
ISO (hammer) pulldown 180lb 5x12
ISO (hammer) shoulder press 180lb 5x15
Dips 215lb 5x12
Ab crunch machine 120lb 4x30
Weighted side bends 50lb 4x15 pr side
This post was edited on 3/17/19 at 7:37 am
Posted on 3/17/19 at 6:42 pm to lurkr
Squats: 185 x 5 x 5
Bench: 95 x 5 x 5, 115 x 4 x 5
BOR: 75 x 8, 95 x 8, 95 x 8, 95 x 7, 95 x 8
Barbell Skullcrushers: 45x 8, 55 x 8, 55 x 5, 50 x 5, 50 x 4
Weighted Hyperextensions: 25 x 10, 35 x 10, 35 x 10
Standing Calf Raise: 225 x 12, 275 x 12, 275 x 10, 275 x 10, 275 x 8
Close Grip Lat Pulldown: 100 x 8, 120 x 8, 140 x 5, 140 x 5
Also some declined crunches and dumbbell shoulder work (front, lateral, and rear raises).
Finally found some good advice on an Alan Thrall video on using my legs during bench to keep myself from shifting along the bench. So much more stable now.
Bench: 95 x 5 x 5, 115 x 4 x 5
BOR: 75 x 8, 95 x 8, 95 x 8, 95 x 7, 95 x 8
Barbell Skullcrushers: 45x 8, 55 x 8, 55 x 5, 50 x 5, 50 x 4
Weighted Hyperextensions: 25 x 10, 35 x 10, 35 x 10
Standing Calf Raise: 225 x 12, 275 x 12, 275 x 10, 275 x 10, 275 x 8
Close Grip Lat Pulldown: 100 x 8, 120 x 8, 140 x 5, 140 x 5
Also some declined crunches and dumbbell shoulder work (front, lateral, and rear raises).
Finally found some good advice on an Alan Thrall video on using my legs during bench to keep myself from shifting along the bench. So much more stable now.
Posted on 3/18/19 at 10:26 am to JamesLang
Leg press 180x15 270x15 270x15 360x15 360x15
Calf raise on leg press 180x15 270x15 270x15 360x15 360x15
Dumbbell upright row 5 set 50x10 on each side
Leverage chest press (hammer) 5 set 190x15
Leverage ISO row (hammer) 5set 180x12
Barbell shrug 5 set 225x25
Calf raise on leg press 180x15 270x15 270x15 360x15 360x15
Dumbbell upright row 5 set 50x10 on each side
Leverage chest press (hammer) 5 set 190x15
Leverage ISO row (hammer) 5set 180x12
Barbell shrug 5 set 225x25
Posted on 3/18/19 at 10:46 am to DarthRebel
Back from Spring Break, time to lift
Dead lift
5 @ 135
5 @ 155
3 @ 175
3 @ 205
3 @ 235
3s AMRAP 7 reps @ 265
BBB squat - 5x10 @ 160
Row - 5x10 @ 100
Lat pull down - 3x10 @ 100
Dead lift
5 @ 135
5 @ 155
3 @ 175
3 @ 205
3 @ 235
3s AMRAP 7 reps @ 265
BBB squat - 5x10 @ 160
Row - 5x10 @ 100
Lat pull down - 3x10 @ 100
Posted on 3/18/19 at 5:57 pm to JamesLang
ISO wide pulldown (hammer) 5x12 200lb
ISO row (hammer) 5x12 180lb
Close grip pull down 5x12 140lb
Dumbbell row 5x10 each side 60lb
Deadlift 5x10 225lb
T-Bar row 5x10 100lb.
ISO row (hammer) 5x12 180lb
Close grip pull down 5x12 140lb
Dumbbell row 5x10 each side 60lb
Deadlift 5x10 225lb
T-Bar row 5x10 100lb.
Posted on 3/19/19 at 11:56 am to DarthRebel
Bench
10 @ 45
5 @ 95
5 @ 135
3 @ 155
3 @ 185
3 @ 205
3s AMRAP 9 reps @ 230
15 @ 135
BBB OHP - 5x10 @ 75
DB Curl - 3x10 @ 25
Tricep Rope - 10 @ 100, 10 @ 100, 10 @115, 10 @ 130
10 @ 45
5 @ 95
5 @ 135
3 @ 155
3 @ 185
3 @ 205
3s AMRAP 9 reps @ 230
15 @ 135
BBB OHP - 5x10 @ 75
DB Curl - 3x10 @ 25
Tricep Rope - 10 @ 100, 10 @ 100, 10 @115, 10 @ 130
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