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Old 01-13-2013, 10:59 AM   #201
BendtheBar
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Nothing but goodness. Those front squat numbers are beastly.
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Old 01-14-2013, 12:48 PM   #202
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Nothing but goodness. Those front squat numbers are beastly.
Thanks Big Steve. I love the front squats - hadn't done them heavy in quite a while and it felt great. I guess my quads still have some strenghth

Heavy deads and pull accessory today!
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Old 01-15-2013, 12:03 PM   #203
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Smash!
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Old 01-18-2013, 01:43 AM   #204
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Smash!
thanks Steve!
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Old 01-18-2013, 01:56 AM   #205
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1/13: PLP Bodyweight Day
50 push ups (5 sets)
50 pull-ups (various grips over 10 sets)
50 lunges each leg

1/14: Deadlift
135x8
185x5
225x4
275x3
315x3
365x3
405x2
455x1
480x1
430 x 5 sets x 3

Snatch Grip Deadlifts
225 x 10
245 x 2 x 10

DB Row (straps)
100x15
110x 10, 12

Chins
Bw+50x5
Bw+25x6
Bwx8

Underhand Fat Bar Cable Low Row
145x8
130x10
115x12

DB Hammer Curls
30x12
35x9
40x6

Reverse Pec Deck: 70 x 15, 12, 12
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Old 01-18-2013, 02:00 AM   #206
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1/15: OHD Press
45x 2 x 10
65x8
80x5
95x3
110x3
125x1
140x1
145x1
130 x 3 x 4
132.5 x 2 x 4
115 x 8, 7

Incline BB Bench: 185 x 8, 6, 6

RGBP: 145 x 12, 10, 10

Seated HS BHTNP: 60 x 10, 7, 6

Decline OHD Crunch: bw + 35 x 10, 9 , 9

Facepulls (overhand): 80 x 3 x 12

Dips: bw x 25

Vbar Pushdown w/ Fat Grips: 120 x19

Cable Rotator Cuff: 15 x 3 x 15
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Old 01-18-2013, 02:01 AM   #207
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1/16: Back Squat
Goblet
55x10
80x10

Barbell
115x5
145x4
175x3
205x3
235x3
265x2
295x1
315x1
290 x 2 sets x 3 reps -> not good
275 x 1 set x 3 reps -> not good

(brought out stance to emphasis hips)
245 x 5 sets x 3 reps -> felt tough but good; my hips are super weak and this new stance will hammer my hips
275 x 1 x 1

Hip Adduction Machine (focusing on stretch)
145 x 5 reps x 5 second stretch
160 x 2 sets x 5 reps x 5 second stretch

Hip Abduction
70x12
80x 2 sets x10

Romanian Deadlifts (DB): 30 x 25, 30, 30, 30

DB Blasters (5 second hold at the bottom of each rep): 50 x 3 sets x 5 reps

BB Curl: 30 x 30 + 20 r/p
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Old 01-18-2013, 02:02 AM   #208
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1/17: Power Clean
75x8
95x5
115x5
135x3
155x3
175x2
195x1
210x1
185x 1 set x 3 reps -> had to call it here because my thumb/left hand was bothering me

Snatch grip Deadlift (straps, middle finger on knurling): 255 x 4 sets x 10

BB Row (pinkies on knurlings, straps)
115x5
135x5
155 x 5 sets x 10 reps

Pronated Pus: bw x 10, 9, 8, 10

EZ Bar Cable Upright Rows
40x12
45x20
50x 2 sets x 20 reps -> finally an exercise I feel in my lateral delts and traps

Seated Alt DB Curls: 20 x 3 sets x 15 reps
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Old 01-18-2013, 05:44 PM   #209
BendtheBar
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Join Date: Jul 2009
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Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Looking swole LD. Can definitely tell you've packed on muscle since we met.
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Old 01-19-2013, 05:36 PM   #210
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Looking swole LD. Can definitely tell you've packed on muscle since we met.
Thanks Steve - I would have liked to be about 5lbs heavier before I began my mini cut for spring break, but the toe threw things off. No worries, another week or so of eating big then maybe some recomp!
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