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Old 02-05-2013, 10:45 PM   #251
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Yay for Nick,great work!
Thanks Elite!

2/5: Accessory Day

Hip Adduction (5 second stretch each rep): 160 x 3 sets x 6

Hip Abduction: 110 x 3 sets x 12

Trap Bar Farmerís Walk
135 x 2 lengths
225 x 2 lengths
315 x 2 lengths
410 x 2 lengths -> +5lbs over last time

External Rotator Cuff: 20 x 3 sets x 15

DB Blast Offs (5s hold @ bottom of each rep): 50 x 3 sets x 5

Ripptoe Skullcrusher
65x15
75 x 2 sets x 10

Kirk Shrugs: 135 x 30, 25, 20 -> first time performing these; couldn't hold at the top like it was recommended

Standing Calf Raises
180x16
210x12
230x12

HLR: bw x 12

Dips: bw x20
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Old 02-07-2013, 09:34 PM   #252
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2/6: Deadlift + accessory

Goblet squat: 50x5
Top set: 430x6

BBB Back Squat: 145 x 5 sets x 10

Snatch Grip Deadlift: 285 x 5 sets x 5

Bulgarian Split Squats: bw x 25e

GHRs: bw x 10, 8, 8

Weighted Ab Wheel Rollout
Bw+25 x 12
Bw+35 x 6, 8
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Old 02-07-2013, 09:39 PM   #253
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2/7: Bench + accessory
Paused bench top set: 215x4
Touch & Go: 195 x 8
CGBP: 170x10

BBB OHD: 75 x 5 sets x 10

Pull-ups: bw x 5 sets x 8

1-arm Barbell rows (3-50 method): 50 x 25e, 175e, 15e

Incline BB Press (3-50 method): 115 x 20, 14, 10 -> not quite 50 reps, try less weight next time

Incline Bat Wing + Reverse Fly: 5 x 16, 15, 14

Plate Front Raise (to fully overhead): 35x10
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Old 02-07-2013, 09:49 PM   #254
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Nice volume squatting, and lot's of pullups, Nick. What's your BW these days?
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Old 02-08-2013, 01:05 AM   #255
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Nice volume squatting, and lot's of pullups, Nick. What's your BW these days?
Thanks brother - I'm gonna bring these weak ass hips up in no time!
Well I "bulked" to 178ish but since this is my final spring break in march, I'm running a six week mini, slow cut (not that I've added much lean or fat mass since recovering from the broken toe).

This morning I woke up and weighed 174.2lbs so I should be 170ish by spring break and 168ish by ultra music festival on march 22. After ultra, ill be bulking for the foreseeable future lol
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Old 02-08-2013, 04:42 PM   #256
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This morning I woke up and weighed 174.2lbs so I should be 170ish by spring break and 168ish by ultra music festival on march 22. After ultra, ill be bulking for the foreseeable future lol
Any plans after that? More powerlifting? Bodybuilding?
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Old 02-08-2013, 08:42 PM   #257
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Any plans after that? More powerlifting? Bodybuilding?
I definitely would like to compete again - not sure when and at what weight class though. Travel consulting will certainly pose a challenge for the next few years but I'm ready to do the best I can.

First things first, I gotta bring up my hip strength using the new squat bar stance/position and master the bench, especially on higher rep paused sets.

EDIT: I definitely want to add some quality mass before I start travelling. I should have a solid 3 months before the job "starts" and I plan to continue bulking for the rest of the year while I'm travelling.

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Old 02-08-2013, 08:50 PM   #258
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2/8/13
Goblet Squat
50x10
75x5

Back Squat
Top set: 250x8 -> PB using new stance and bar position

Deadlift BBB: 240 x 5 sets x 10

45 Degree Leg Press (3-50 method): 2.5pps x 30, 20, 20 -> increase to 3pps next time

GHRs: bx 10, 8, 6, 5

HLRs: bw x 10, 8 ,6, 5
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Old 02-09-2013, 11:34 AM   #259
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Congrats on the PR LD. Have a great weekend.
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Old 02-10-2013, 05:17 PM   #260
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Congrats on the PR LD. Have a great weekend.
Thanks Steve! I hope you had a great,restful weekend as well.
I seemed to have picked up some nasal congestion on Friday night but my plan is to power through as it's nothing serious ATM
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