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Old 12-14-2012, 08:05 PM   #151
linedriver465
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Quote:
Originally Posted by BendtheBar View Post
Keep rocking them squats.
Thanks! I have a feeling the new bar position is going to help my squat fly up

Quote:
Originally Posted by Randoja View Post
Solid lifting in here bro!
Thanks Doja

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Originally Posted by BendtheBar View Post
That's how it's done. Keep crushing it.
Thanks! Just trying to put in the time and effort so that I can get back to SHFW
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Old 12-14-2012, 08:19 PM   #152
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12/13: Medium Squat, Light Deadlift, Heavy Pull
Goblet Squat
50x10
75x6

Back Squat
95x5
135x5
175x3
205x2
225 x 5 sets x 6 reps
245 x 1 set x 6 reps

Snatch Grip Deadlift
135x5
185x3
225x3
275x3
315x8 -> little too heavy considering shit energy levels today
275 x 2 sets x 8

BB Shrug
135x10
225x5
315x3
405x3
495x4 -> ok, but turned in to a power shrug, which wasn’t what I wanted
455 x 2 set x 4 -> still a powerish shrug, but less so
405x 2 sets x 4 -> much better, not a power shrug
405 x 2 sets x 5
315 x 3 sets x 5 -> better form than 405lb sets

DB Hammer Curls: 30 x 12e

Calf Raises: bw x 150 (alternating 10/5 reps on each stair)

Supinated Chins: bw x 15, 11

BB Curl (Poundstone style): 30 x 30 + 10rp + 10rp
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Old 12-14-2012, 08:20 PM   #153
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12/14: Heavy Bench and Light OHD
BB Flat Paused Bench
45x 12, 12
75x8
105x6
135x3
165x3
195x1
225x1
210 x 8 sets x 3 reps
210 x 1 set x 4 reps

Standing OHP
45x5
65x3
85x3
95 x 9, 8, 8

Seated HS BHTNP (weight each side): 50 x 13, 10

Incline Bat Wing + Reverse Fly
7.5 x 8
5x 2 sets x 11

Incline DB Press: 60 x 12

BB Shrug: 135 x 30

Dips: bw x 25

Rope Pushdown
50x30
70x15

Facepull: 70x12
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Old 12-14-2012, 08:30 PM   #154
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Nice benching Nick.
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Old 12-15-2012, 08:41 AM   #155
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Hope the benching felt light. Shashank on!
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Old 12-19-2012, 07:14 PM   #156
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Quote:
Originally Posted by Randoja View Post
Nice benching Nick.
Thanks doja! Just trying to get that silly bench up - widen the grip a little bit seems to be helping nicely

Quote:
Originally Posted by BendtheBar View Post
Hope the benching felt light. Shashank on!
Sure did Steve! I now put my pinky on the smooth part of the knurling between the two ridged parts - it feels much better and I feel like I can pull apart the bar and stay tight more easily.
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Old 12-19-2012, 07:23 PM   #157
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12/16: Heavy Squat, Medium Deadlift, Light OHD
Goblet Squat
50x10
75x6

Back Squat
95x5
135x5
165x3
195x3
225x2
245x1
265 x 5 sets x 4 reps
285 x 2 sets x 3 reps

285 x 2 sets x 2 reps

RDLs
135x5
185x3
225x3
285 x 6 sets x 6 reps

Seated DB OHD
45x12
50x7

Seated HS BHTNP: 60 x 8, 6

Incline Hack Squat Machine: 1 pps x 10

Ab Wheel Rollout (kneeling): bw x 20
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Old 12-19-2012, 07:27 PM   #158
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12/17: Heavy Pull, Medium Bench
Goblet Squat
50x10
75x6

BB Power Clean
95x3
115x3
135x3
155x2
175 x 8 sets x 3 reps

Paused Incline BB Bench
45x10
65x5
85x3
105x3
135x3
145x3
165 x 5 sets x 6 reps
165 x 1 set x 5 reps

Weighted Supinated chins: bw + 45 x 7, 6

Weight Parallel Bar Dips: bw + 45 x 12, 10

Ripptoe Skullcrushers
80x10
70x12

Rope Curls
50x25
75x15

BB Curl: 70 x 9, 8

Tricep Rope Pushdown: 75 x 20
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Old 12-19-2012, 07:30 PM   #159
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12/18: Heavy deadlift, light squat, light OHD
Goblet Squat
50x10
75x6

Deadlift
135x8
185x3
225x3
275x3
315x2
365x2
405x1
455x1 -> overwarm single to prime to CNS
410 x 2 sets x 4 reps
410 x 5 sets x 3 reps
410 x 1 set x 2 reps

Seated DB OHD: 50 x10

Seated HS BHTNP
55x12
60x10
65x8


BB Front Squats
95x5
115x3
135x3
155x3
185 x 3 sets x 8 reps

Incline Hack Squat Machine: 2pps x 10
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Old 12-19-2012, 07:35 PM   #160
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Join Date: Oct 2012
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12/19: Heavy Bench and Medium Pull
BB Paused Flat Bench
45 x 15, 15
75x8
105x6
135x3
165x3
195x2
230x1 -> overwarm single
215 x 8 sets x 3 reps
215 x 1 set x 2 reps

BB Row (bench grip, deadlift stance)
135x5
150x3
165x3
180 x 1 set x 6 reps
175 x 5 sets x 6 reps

Flat RGBP: 145 x 10, 10, 9.5

Reverse Pec Deck Machine
60x15
70 x 3 sets x 15 reps

Back Extension: bw +25 x 10

Glute Bridge: bw x 25, 20, 20, 30

V-bar Tricep Pushdown
95x32
120x18


BB Curls
60x17
65x12


Reverse BB Curl: 50 x 10

Ab Wheel Rollout: bw x 15, 10

Decline OHD Crunch: bw + 25 x 10
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