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Old 02-24-2013, 07:50 PM   #291
BendtheBar
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Shits and giggles victory. Well done.
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Old 02-25-2013, 09:29 AM   #292
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2/24/13: OHD Press 1-rep week
Bent Ys: 2.5x8 and 5x8

Standing OHD Press
45x10
60x8
70x5
85x5
105x5
120x3
140x1
135x4 -> +5lbs and -2 reps over last cycle's 1-rep week, but I'm okay with that
135 x 2 x 1 -> just a few singles for $hits and gigs
125x3
110x5

Semi-supinated Chins
Bw+70x6 + 2 negative
Bw+50 x 8
Bw+35 x 9


BBB PAUSED Bench
45x20
95x5
135 x 5 x 10 -> first time pausing for every rep; definitely brutal

1-arm BB Rows (using 25lb plates; doesnt include weight of bar)
75 x 4 x 10e

Standing Koklov Press: 95 x 7, 6

Seated HS BHTNP (weight each side): 55 x 13, 11

Seated DB Hammer Curls: 35 x 10, 8

Incline DB Neutral Grip Bench: 45 x 11

Reverse Chest Fly: 75x25
Quote:
Originally Posted by BendtheBar View Post
Shits and giggles victory. Well done.
Damn right brother - gotta give some credit to CBL - definitely helping me becoming the strongest and leanest I've ever been at this bw! It'll be interesting to see how bulking with CBL goes...
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Old 02-25-2013, 07:26 PM   #293
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2/25: Deadlift 1-rep
Goblet Squat
50x8
75x5

Deadlift
(double overhand)
135x3
185x5
235x5
285x4
315x1
(mixed grip)
350x5
395x3
465x1
440x6 -> +10lbs and rep match over last cycle's 1-rep week
405x3
365x5

BBB Back Squats
135x3
150 x 5 x 10 -> +5lbs over last week

GHRs: bw x 3 x 10

45 Degree Leg Press: 5pps x 5 x 5

OHD Crunch: bw + 35 x 3 x 8

HLR: bw x 10

BB shrug (double overhand, no strap)
225x10
135x25
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Old 02-25-2013, 08:46 PM   #294
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Huge deadlift. Congrats.
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Old 02-26-2013, 10:05 AM   #295
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Huge deadlift. Congrats.
Thanks Steve - after a summer and fall of doubles and triples, I'm interested to see how the 5/3/1 top set approach affects my deadlift progression - in the past it worked quite nicely so hopefully the submaximal % training for higher reps will yield good results again.
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Old 02-27-2013, 07:51 PM   #296
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2/27/13: Paused Bench 1-rep week + Acessory
45x 2 x 15
95x8
115x5
145x5
175x5
205x3
230x1 -> felt decent, but not as fast as I was hoping on the drive up
240x1 -> lockout was terribly slow

220x3 -> not very pleased with my top set today yes it is my one rep week, but Im -1 rep and +5lbs over last cycles 1-rep week; according to my spotter (strong a$$ powerlifter), my shoulders are the weak point

205 x 2 x 2 -> wanted to hit a few doubles for speed

185 x 9 -> touch and go; tried for a 10th but failed

Supinated chins (during bench sets): bw x 5 x 5

Seated DB Arnolds (bringin up dem shoulders!)
25x10
30x 4 x 10

Chest Supported Row: 70 x 12, 12, 11, 10, 10

DB Neutral Grip Incline Press (to bring up the shoulders)
45x10
40 x 12, 11, 11
35 x 16

(aim for 100 total reps for rear delts)
Cable Facepull: 50 x 15

Seated Reverse Pec Fly
75x18
60x20,18
40 x 20, 15 -> 106 total reps!

V-bar Tri Pushdown w/ Fat Gripz
110 x 22
90 x 27, 25

BB Curls: 45 x 35 -> these do wonders for the elbows after all that pressing and tricep work
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Old 02-27-2013, 07:55 PM   #297
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hell of a workout Line keep it up
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Bench: 301
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Old 02-28-2013, 10:05 AM   #298
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hell of a workout Line keep it up
Thanks Rob! Upper back is really feeling it today, as are side/front delts - a good sign indeed!
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Old 02-28-2013, 10:35 AM   #299
BendtheBar
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20x3 -> not very pleased with my top set today yes it is my one rep week, but Im -1 rep and +5lbs over last cycles 1-rep week;
That's not bad. Just get that rep back.
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Old 02-28-2013, 11:03 AM   #300
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That's not bad. Just get that rep back.
Thanks Steve - I'll be crushing tomorrow's squat workout so I ain't even worried
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