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Old 02-10-2013, 05:18 PM   #261
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2/10/13: OHD Press 3-rep week

Top set: 130x6 -> rep and weight match from last week’s 1-rep week (head came through a little slow on the last rep)
120x3
105x5

Semi-supinated Chins
Bw+60x9
Bw+45x9
Bw+25x10

BBB Bench: 135 x 5 sets x 10

Chest supported Row (3-50 method): 70x22,15,12

Standing Koklov: 95 x 8,7

Seated BHTNP: 85x 13, 12

Kirk Shrug (1s hold @ top, 3-50 method): 95 x 20, 12 ,8

Shoudler Health Circuit: 5lbs x 8 reps x 6 exercises
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Old 02-11-2013, 01:00 AM   #262
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Keep charging hard.
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Old 02-11-2013, 06:48 PM   #263
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Originally Posted by BendtheBar View Post
Keep charging hard.
Thanks Steve - today's charging ran me straight in to the wall :/
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Old 02-11-2013, 07:12 PM   #264
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2/11: Accessory Day

Hang Snatch + OHD Squat: Bar x 5

Dan John Complex A (aiming for 5 sets of 8, subbing push press for military press)
115 x fail -> this was god awful; I had to stack pads since the 35lb bumper plates were in use and the front squat portion felt absolutely awful. In retrospect, maybe some power clan + front squat warm-ups would have helped but hindsight is 20/20

Ripptoe Skullcrusher: 75 x 12, 8

Dips: bw x 29

Bicep Curl w/ Fat Gripz (3-50 method, 60s rest between sets): 40 x 25, 20, 20

Calf Raises up gym stairs: bw x alternating 10 & 5 on each step for 300 total reps

Good Girl Machine (focusing on stretch): 170 x 5s holds x 5 reps x 3 sets

Bad Girl Machine: 115 x 4 sets x 11

Reverse Pec Fly: 85 x 25, 25, 15

Plate Front Raise (3-50 method): 25 x 25, 20, 15

Glute Bridges: bw x 30 x 3 sets

Cable Rotator cuff: 20lbs x 12 external & 15 internal rotations x 3 sets
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Old 02-11-2013, 07:21 PM   #265
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Ha! I skipped out on a good warmup today and wished i hadnt. Never heard of girl machines.
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Old 02-11-2013, 09:29 PM   #266
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Originally Posted by fenrisulfr View Post
Ha! I skipped out on a good warmup today and wished i hadnt. Never heard of girl machines.
I mean I warmed up with jump rope and foam roll but must not have done enough bar work before jumping in to the complex

Haha. It's just a clever name for hip adductor and abductor machines. I figured the good girl and bad girl is a more appropriate name for the boards
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Old 02-12-2013, 08:35 PM   #267
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2/12: Deadlift 3-rep week
Calories: 3000 -> cutting back to lifting 4x week instead of 6 and incorporating CBL

Deadlift
(double overhand)
135x3,3
185x5
235x5
280x3
325x3
(mixed grip)
370x3
420x1
440x1
420x6 -> 2x the prescribed makes me happy; -1 rep and +10lbs over last cycles 3-rep week
375x3
335x3

BBB Back Squat (new wider stance emphasizing hips)
95x3
115x3
145 x 5 sets x 10 -> beginning to feel much tighter and better out of the hole

BB Good Mornings (hip-wdith stance, legs nearly locked)
135x3
165x3
135 x 5 sets x 6 -> my god, these are humbling; hammies were pumped and tight as piano strings

Leg Extensions (Hoist Machine)
Plate 7 x 15 -> ok
Plate 5 x 3 sets x 20 -> yeaaaahh buddy

Kroc Sit-ups: bw +45 x 5

Decline OHD Crunch
Bw+25x10
Bw+35x6
Bw+45x4

Kneeling Ab Wheel rollout (exhale before movement): bw x 15
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Old 02-12-2013, 10:07 PM   #268
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Yes sir! Love me some Good Mornings! Great work Nick.
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Old 02-13-2013, 03:21 PM   #269
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Yes sir! Love me some Good Mornings! Great work Nick.
Thanks T-Bone! DOMS in my back, hips, glutes, and hammies is strong today lol
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Old 02-13-2013, 03:48 PM   #270
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6 reps with my max you suck Nick!!! j/k Strong pulling as always big guy
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