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Old 04-07-2013, 03:21 PM   #231
WilldBill88
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Sunday, April 7th. 2013
End of Wave 2: Cycle 6

OH Press
45x10 (Suppose to only be 5 reps, but felt 10 was a better warm-up)
55x5
70x3
75x5
85x5
95x6

Dips
3 sets of 8,6,5 x BW

Lat Pulls
3x8x70

Side Laterals
3x10

Shrugs
100x10
110x8
120x8
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Old 04-08-2013, 01:41 PM   #232
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nice pressing WB
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Old 04-09-2013, 03:23 PM   #233
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Tuesday, April 9th. 2013
Wave 3: Cycle 6

Squat
45x8
95x5
120x5
145x3
185x5
205x3
230x1
255x1 10lb PR!
*Last set was a little tough at the bottom, but I just drove my head back; pushed my hips forward and nailed it!

Leg Press
1x12x90
3x12x140

GHR's
3x8 x BW

Side Bends
3x10 w/ 80lb DB
*Noticed my left hand was struggling to hold the DB compared to my right hand.

Seated Calf Raises
3x10
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Old 04-09-2013, 04:08 PM   #234
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big squat pr, well done
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Old 04-09-2013, 08:38 PM   #235
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Bam! Great job.
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Old 04-10-2013, 01:59 PM   #236
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Thanks for your support men!
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Old 04-10-2013, 02:08 PM   #237
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Wednesday, April 10th. 2013
Wave 3: Cycle 6

Bench
2x10x45
55x5
70x5
85x3
110x5
120x3
135x1
145x1
150x1 5lb PR

*Asked the gym owner to spot me on the last set. After I got it he asked if he could make a suggestion. I said sure; he said I could go a little wider on my grip cause my arms are long and have tall/lean frame. Said I used a lot of triceps and I could take more advantage of my chest ect.. My grip is a thumb-less grip away from the smooth part of the bar. I figured that would be a good grip to help build and increase my bench, unless he's coming from a bodybuilding stance.. Thoughts?

DB Incline Press
25's x 20
25's x 15
25's x 10

DB Tricep Ext.
3 sets of 8,6,6 w/ 40lb DB
*Triceps felt shot after all the pressing.

Lat Pulls
3x10x60

Hammer Curls
25's x 10
25's x 8
25's x 6

Overall a good workout, I'm sure I'll be feeling it tomorrow..
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Last edited by WilldBill88; 04-10-2013 at 02:14 PM. Reason: Corrected Date.
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Old 04-12-2013, 11:09 AM   #238
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Quote:
Originally Posted by WilldBill88 View Post
150x1 5lb PR

*Asked the gym owner to spot me on the last set. After I got it he asked if he could make a suggestion. I said sure; he said I could go a little wider on my grip cause my arms are long and have tall/lean frame. Said I used a lot of triceps and I could take more advantage of my chest ect.. My grip is a thumb-less grip away from the smooth part of the bar. I figured that would be a good grip to help build and increase my bench, unless he's coming from a bodybuilding stance.. Thoughts?
Congrats on the PR.

I used a conventional grip for many years and widened it the last 2 years when I got focused on powerlifting. If your current grip feels fine I would stick with it. You'll get stronger either way. If you want pure strength and don't care as much about muscle building, then I would try to move your grip out maybe 1/2 inch every month until you find a sweet spot.

A wider grip can shorten the pressing plane but unless you are training for powerlifting, I wouldn't worry about it.
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Old 04-12-2013, 12:00 PM   #239
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BAM nice bench pr
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Old 04-12-2013, 12:19 PM   #240
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Thanks guys!

@Steve, you bring up good points. I may try going a little wider, like my pinky fingers on the first ring and see how it feels.
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