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Old 09-17-2012, 02:24 AM   #31
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Default Sunday Sept. 16 2012

Leg Press (Wide Toes out stance like my squats)
Reps 5-8 range Depth = Parallel-focus on hamstrings, support = knee sleeves
670
760
850
940
1030
drop set to 670

Lying leg curls - standing leg curls and other hamstring/calve work

T-Grip Barbell Hammer Curls
95x5
105x5
115x5
125x5

Barbell Strict Curls
95x3
115x3
135x3
Barbell Power Curls
155x3
185x3
205x3
drop set to strict curls 135x5

Jacobs ladder x 1minute
Elliptical x9minutes
Stationary Bike x5minutes
Stair Step Climber x6minutes
Hand/Arm pedal machine x4minutes
Concept 2 rower x5 minutes

Some other super secret assistance movements
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Old 09-17-2012, 01:10 PM   #32
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Almost broke the leg press...
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Old 09-17-2012, 05:39 PM   #33
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Default

Quote:
Originally Posted by BendtheBar View Post
Almost broke the leg press...
The regular loading pins were maxed out, to be honest I only added the weight up after I did my last set since someone asked me.

It was 14 (45lbs plates) and 4 (100lbs plates) I never bother counting the weight of the leg press itself.

I could load more if I needed to on the upper pins and could always use the thin red kilo plates (55lbs) if I ever want to smash 2000 and really break the machine.

Maybe one day soon. Nice to mix up assistance work from time to time. Big Zombie Squats coming up ahead so need to preserve all my strength and energy soon.
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Old 09-17-2012, 10:55 PM   #34
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Nice session, BBG. Maxing out the leg press, eh? There used to be this cat at my gym who was a pro football hopeful (had a tryout with the Bengals, then got selected by Montreal, but got cut just before the regular season) and he would load up the leg press with a grand, then have his buddy sit on top. Fun to watch.

Anyway, I enjoy your unique approach. Very inspiring and insightful.
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Old 09-19-2012, 04:22 AM   #35
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Default Tuesday Sept 18 2012

Strict Press
235x2 *PR
255x1 *PR! (VENGEANCE WAS MINE)

Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)

Deadlift
455-495
565x1 (Smoke show)

Bench Press feet on bench
245x8 (freaking exhausted by now)

super secret assistance work

1minute jacobs ladder
4minutes arc trainer
5minutes elliptical
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Old 09-19-2012, 06:00 AM   #36
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Quote:
Originally Posted by Bodybygamma View Post
Leg Press (Wide Toes out stance like my squats)
1030
drop set to 670
the last set is killer ....

Quote:
Lying leg curls - standing leg curls and other hamstring/calve work

T-Grip Barbell Hammer Curls
95x5
105x5
115x5
125x5

Barbell Strict Curls
95x3
115x3
135x3
Barbell Power Curls
155x3
185x3
205x3
drop set to strict curls 135x5

Some other super secret assistance movements
*Some other super secret assistance movements* ...

Quote:
Originally Posted by Bodybygamma View Post
Strict Press
235x2 *PR
255x1 *PR! (VENGEANCE WAS MINE)

Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)

Deadlift
455-495
565x1 (Smoke show)

Bench Press feet on bench
245x8 (freaking exhausted by now)
super secret assistance work
amazing volume BBG ... curious to know "super secret assistance work" ...
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Old 09-19-2012, 01:54 PM   #37
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Zombie lord.
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Old 09-19-2012, 01:59 PM   #38
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Quote:
Originally Posted by Bodybygamma View Post
Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)

When you go to hands-on front squat, after the zombies squats, do you find you can do more of a load?
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Old 09-19-2012, 04:44 PM   #39
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Default Thanks for all the support

Super secret assistance work is usally sit ups, flyes, curls and whatever else I feel I need, but unconventionaly done. Giant sets-dropsets-one all out set, variable weights, angles, etc... Its nothing worth writing down but its a power-building verision of the "repetition method's" basic principles of keeping blood flow to the muscles.

Quote:
Originally Posted by 5kgLifter View Post
When you go to hands-on front squat, after the zombies squats, do you find you can do more of a load?
Yup. I feel the zombie squats(no hand squats but they make me feel like a zombie) are a crutial key to overall strength in the posterior chain. They thought me how to stay upright with heavy loads which is transfering to my Squat, Overhead Press, Deadlift and definately my Oly Grip Front Squats (445lbs in 2 weeks should be easy breezy.)
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Old 09-21-2012, 03:03 AM   #40
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Default This will go nice with my TONY SMASH sneakers and MAB singlet

This will go nice with my TONY SMASH sneakers and MAB singlet
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