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Old 01-28-2013, 07:36 PM   #231
linedriver465
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Originally Posted by EliteDreams View Post
Good stuff Nick!
Thanks Elite - it feels nice to be back and focused on the top set mentality

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Originally Posted by big_swede View Post
Good squat set!!
Thanks Swede - the new stance is really going to bring up my weak a$$ hips

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Originally Posted by BendtheBar View Post
Legs destroyed. Keep hard at it.
Thanks Steve! This week's 5-rep weight is only 2pps so hopefully I'll hit at least 15!
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Old 01-28-2013, 07:37 PM   #232
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1/26: Accessory Day
Trap Bar FW (stop and reset for each gym length)
135x 2 gym lengths
225x 2 gym lengths
315x 2 gym lengths
405 x 2 gym lengths

Power Snatch
45x3
65x3
85x3
115 x 1 set x 3 reps

Power Snatch to Overhead Shrug: 115 x 5 sets x 1 snatch + 15 shrugs each set

Dips: bw x 3 sets x 20

Standing Calf
180x15
200x12
220x10
240x10

Reverse Grip Tri Pushdown: 70x30

Cable EZ Bar Upright Row: 45 x 25

Alt DB Curls w/ FGs
20x12
30x10,10

Incline Bat Wing + Reverse Fly: 5lbs x 2 sets x 10

Shoulder Health: 5lbs x 10 reps x 5 exercises
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Old 01-28-2013, 07:39 PM   #233
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1/28: Overhead Press 5-rep week
Top set: 115 x 10

BBB Flat Bench: 125 x 5 sets x 10

Semi-supinated chins
Bw+50 x 9
Bw+25x10
Bwx11

Koklov Press
45x5
65x5
85 x 8, 8, 7, 7

DB Kroc Rows: 100 x 20e, 15e, 15e

Incline Neutral Grip DB Press: 35 x 23

External Cable Rotator Cuff
25x12
20 x 15, 15

Band PA: 3 sets x 12

Rope Pushdown: 100x14
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Old 01-29-2013, 04:25 PM   #234
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Just noticed the farmer's walks. Strong work.
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Old 01-29-2013, 10:03 PM   #235
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Just noticed the farmer's walks. Strong work.
Thanks Steve - I feel like the farmer's walks I used to perform before my powerlifting meet over the summer definitely helped my deadlift
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Old 01-29-2013, 10:03 PM   #236
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1/29/13: Deadlift + Accessory
Top set (alternating mixed grip): 385x9 -> really gassed me today

BBB Squat: 140 x 5 sets x 10 reps

GHRs: bw x 10, 8 + 2 negatives, 6 + 4 negatives

DB Bulgarian Split Squats: bw + 30lb DBs x 3 sets x 8 reps each leg

Hanging Leg Raises: bw x 10, 8

Kirk Shrugs : 135x15 -> couldnít hold at the top, but Iím gonna try again
tomorrow cause they felt awesome but by this point I was gassed
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Old 01-30-2013, 06:38 PM   #237
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Yeah buddy, those rep sets are killer. Good to see you destroyed 9.
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Old 01-30-2013, 08:24 PM   #238
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Yeah buddy, those rep sets are killer. Good to see you destroyed 9.
Damn right Steve - high rep deads are something I haven't done in a while and they definitely come to party
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Old 01-30-2013, 08:24 PM   #239
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1/30: Paused Flat BB Bench 5-rep week
Top Set: 195 x 8

Touch and Go: 170x12

CGBP: 150x12

BBB OHD Press: 70 x 5 sets x 11 reps

Pronated Pull-ups (between OHD sets): bw x 5 reps x 7 sets

Chest Supported row (350 method Ė ie hit 50 reps in 3 sets, 90s rest between sets)
65 x 22, 18, 10 -> up the weight next time

Plate Front Raise (to completely overhead): 25 x 20/10/10/10

Rope Tri Pushdown: 40x50 (no stop)

Bicep Cul: 30 x 40/10
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Old 01-31-2013, 09:22 AM   #240
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Nice work in here Nick! Looks like you're having fun again
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