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Old 12-25-2012, 07:59 PM   #171
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Nice to hear you've recovered-ish!
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Old 12-27-2012, 07:00 PM   #172
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Nice to hear you've recovered-ish!
thanks Elite! Cannot wait for this toe-nail to fall off lol
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Old 12-27-2012, 07:01 PM   #173
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12/25: Bodyweight PLP (pull up, lunge, push up) – for extra volume

Pull-ups (various grips): bw x 68 reps (spread across 11 sets)

Push-ups (various arm widths): bw x 10 reps x 10 sets

Forward Lunges: bw x 10 each leg x 6 sets -> toe felt a little tender, so switched to step ups

Step Ups (two steps high): bw x 10 each leg x 3 sets
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Old 12-27-2012, 07:01 PM   #174
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12/26: Heavy Squat and Accessory Stuff
Goblet Squat
50x12
75x8

BB Back Squat
95x8
135x5
165x3
195x3
225x3
255x1
290x1
275 x 5 sets x 4 reps
285 x 4 sets x 3 reps

Seated HS BHTNP: 60 x 12


Bench-grip Shrug w/ Rack-pull from just below knee
135x10
185x10
225x12
245x12
265x12

Weighted donkey Calf Raise Machine (never tried these before)
220x20
260x18
300x15

Plate Incline Bat Wing + Reverse Fly
5x10 – crap form
2.5 x 15, 12 -> much better

DB Hammer Curls: 30 x 10, 8

BB Reverse Curl: 30 x 30 + 6 r/p

Plate Lat Raise (thumbs pointed down): 10 x 13, 15, 15

Last edited by linedriver465; 12-28-2012 at 09:31 PM.
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Old 12-28-2012, 03:26 PM   #175
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Squat destruction!
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Old 12-28-2012, 05:54 PM   #176
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Nice squattage Nick!!
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Old 12-28-2012, 09:31 PM   #177
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12/27: Heavy Bench and Light OHP
Flat Paused BB Bench
45x15 x 2 sets
75x8
105x6
145x3
175x3
205x2
235x1
220 x 4 sets x 3 reps
220 x 4 sets x 2 reps
220 x 1 set x 1 rep -> couldn’t find my groove today

WGPU (between bench sets): bw x 8 sets x 3 reps

Seated BB BHTNP
45x10
65x8
85x5
105 x 8, 9, 7 -> shouldn’t have pushed second set and I would have had 3x8 no problem

HLRs: bw x 15, 10

Kneeling Ab Wheel Rollout: bw x 15, 12 + 3 r/p

Seated HS BHTNP: 65x9

Ripptoe Skullcrusher: 75 x 10, 10, 8

Plate Shoulder health circuit (YTLP+ in various stances): 2.5 x 5, 6, 8
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Old 12-28-2012, 09:32 PM   #178
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Quote:
Originally Posted by BendtheBar View Post
Squat destruction!
Thanks Steve! The new bar position is really helping me to keep my chest up and torso at the proper angle

Quote:
Originally Posted by Squatter View Post
Nice squattage Nick!!
Thanks jimbo! I think I finally found my squat groove
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Old 12-28-2012, 09:59 PM   #179
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12/28: Heavy Pull, Medium Squat, Light Deadlift
Goblet Squat
50x12
75x6

BB Power Cleans
95x3
115x3
135x3
155x3
175x1
195x1
180 x 4 sets x 3 reps -> +5lbs over last PC session, but not as many 3-rep sets :/
185 x 2 sets x 1 rep -> gassed all of a sudden; was shooting for doubles
165 x 3 sets x 5 reps -> felt explosive and solid

BB Back Squat
135x5
185x3
225x2
235 x 6 sets x 6 reps -> buried these bad boys, no problem

RDLs
135x5
185x3
225x3
275 x 8 -> a little heavy for 3x8
265 x 2 sets x 8 reps

Donkey Calf Raise Machine: 260 x 3 sets x 15 reps
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Old 12-29-2012, 11:08 AM   #180
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Solid work as always hombre.
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