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Old 01-31-2013, 11:02 AM   #241
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Originally Posted by KD5NFW View Post
Nice work in here Nick! Looks like you're having fun again
Thanks brother - I am definitely enjoying myself on the 5/3/1-esque routine. The top set on paused bench is brutal and I think my bench set-up is improving every time I attack it.

However I'm looking forward to adding serious mass and strength after my mini/slow Spring break cut (March 8). Only five more weeks until bulkdom!!
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Old 01-31-2013, 10:32 PM   #242
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1/31/13: Back Squat 5 rep week

Some goblet squats and back squat warm-up sets

Back Squat Top set: 225 x 15 -> goddamn right

BBB Deadlift (all double overhand)
135x5
185x3
235 x 5 sets x 10 -> +5lbs over last week

Front Squat
135x5
185x3
210 x 5 sets x 5 reps => +5lbs over last week

DB Blast Offs (Hold bottom position for 5s each rep): 50lb x 5 sets x 5 reps

Kneeling Ab Wheel rollout (exhaling before rolling out): bw x 3 sets x 15 reps -> felt a much better contraction when I exhaled beforehand
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Old 02-02-2013, 11:39 AM   #243
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Like seeing those +5s. keep it up.
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Old 02-04-2013, 09:34 AM   #244
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Like seeing those +5s. keep it up.
Thanks Steve! I wasn't technically supposed to increase on the Deadlift BBB set but whatever :P

I'm itching to hit the gym today - travelling to Boston to scope out housing made it so I couldn't lift Fri-Sun which is eons for me lol.

Top set OHD today is 130lbs and I cannot wait to smash!
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Old 02-04-2013, 05:44 PM   #245
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Crush it hombre.
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Old 02-04-2013, 07:04 PM   #246
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Crush it hombre.


2/4/13: Overhead Press 1-rep week

Standing Overhead top set: 130x6
120x4
115x5

Weighted Semi-supinated chins
Bw+55x9 => +5lbs over last week
Bw+35x 10 => +10lbs over last week

BBB Bench: 135 x 5 sets x 10 reps -> +10lbs over last week

Pronated Pull-ups: bw x 5 sets x 5

Seated Cable Low row (3-50 method): 115 x 28, 18, 12

Koklov Press
45x10
95 x 6, 5

Seated BHTNP
105 x 6.5
95 x 7.5

Poundstone Curls: 30 x 60 + 15 rest/pause

Neutral Grip Incline DB Press: 40 x 20
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Old 02-05-2013, 06:32 AM   #247
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Wow lots of ohpressing. How do you like klokovs? I want to try them.
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Old 02-05-2013, 12:16 PM   #248
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How was that BBB work on bench? Any issues hitting 10 reps on those last few sets?
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Old 02-05-2013, 02:19 PM   #249
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Wow lots of ohpressing. How do you like klokovs? I want to try them.
Thanks fen! I'm trying to increase my shoulder girdle strength and size as they've alway been puny.

Koklovs hammer my middle back and lateral delts which are always in need of attention lol. Just start out slow and conservative - try a few sets with the bar and go from there. Make sure you take an adequately wide grip

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How was that BBB work on bench? Any issues hitting 10 reps on those last few sets?
The BBB Bench felt insanely light, fast, and easy. I think the chin ups before the BBB sets helped to activate the lats. No issues at all hitting those reps.

Also, in an effort to increase the tightness of my upper back my head has actually been coming off of the bench. Not on purpose but when I really pinch the shoulder blades it just feels more natural. Your thoughts?
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Old 02-05-2013, 08:38 PM   #250
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Yay for Nick,great work!
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