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Old 03-23-2014, 08:35 PM   #311
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Default

Quote:
Originally Posted by linedriver465 View Post
Strong work all around - of course, I'm eternally jealous of the paused bench numbers


What sort of grip do you take for face pulls?
Gotta get the numbers even higher, I might be aiming for a powerlifting meet this summer.

When my arms are extended I have a neutral grip. When I start the pull I begin externally rotating my elbows so that when I'm at the finished position I have an overhand grip.
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Old 03-25-2014, 02:51 PM   #312
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Default Squat

Squat: 5/3/1
285x5
325x5
Add wraps
370x10

Phew. Weight was easy but 10 reps was like squatting a marathon.

Didn't feel like doing heavy romanians as my back is still pretty sore from saturday/sunday so:

Conventional DOH Speed Pulls/no belt:
225x3
225x3
225x3
225x3
225x3
225x3



Slight back rounding, but it doesn't look too bad.

Seated calf raise:
160x8
180x8
180x8

Adductors:
145x12
160x12

Abductors:
145x12
160x12

Leg Curls:
95x12
95x12
95x12

15 minutes of stretching.

Edit: Forgot to add, my weight is at 180.0 right now. Down 18 pounds.
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Last edited by Hywelbane; 03-25-2014 at 03:08 PM.
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Old 03-27-2014, 02:40 PM   #313
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Default Pull

DB Rows:
100x12
120x12
140x12
140x15 +3 reps

High rows: Still no increase
3ppsx10
3ppsx10
3ppsx10
3ppsx10

Horizontal rows:
2ppsx12
2ppsx12
2pps+25x12
2pps+35x12 +10lbs

Standing Alt DB Curls:
40x8
40x8
45x8 +5lbs
45x8 +5lbs

Incline DB Curls:
22.5x12 +2.5lbs
22.5x12 +2.5lbs
22.5x12 +2.5lbs

Facepulls:
37.5x15 +5lbs
37.5x15
37.5x15
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Old 03-27-2014, 03:29 PM   #314
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Strong as usual. Nice work brochacho
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Old 03-28-2014, 04:35 PM   #315
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Quote:
Originally Posted by linedriver465 View Post
Strong as usual. Nice work brochacho
Thanks, trying to retain as much strength as I can on this cut.
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Old 03-28-2014, 04:39 PM   #316
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Default Push

Incline:
185x12
205x10
225x6 -1 rep

Went down a rep BUT I was hardly twisting at all, so that's progress to me.

Didn't feel like I had enough volume so I added another chest exercise

Arnold DB Incline:
60x8
70x8
80x8

Machine dips:
6 platesx15
6 platesx15
6 plates+20x13 +10lbs, - 2 reps

Rolling triceps extensions: +5lbs
50x12
50x12
50x12

Weighted decline sit-ups:
35x15
35x15
45x25 +10lbs, +10 reps

^ angle triceps pushdown: +5lbs
72.5x12
72.5x12
72.5x12
72.5x12

Pec fly machine:
130x10
145x10 +10lbs
145x10 +10lbs
145x10 +10lbs
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Old 03-30-2014, 10:01 PM   #317
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Default Upper Power

Bench: Didn't pause today, wanted to see if I had improved the twist.
210x3
240x3
275x6 Slight twisting on last 2.
295x1 no twist
225x12 with a lot in the tank.

BB Row:
275x5
315x5
335x5

OHP:
135x3
155x3
175x3

Low Row:
2ppsx10
2pps+20x10
2pps+40x10 +20lbs
2pps+40x10 +20lbs
2pps+40x10 +20lbs

Seated Alt DB Curls:
30x8
40x8
50x8
Drop set
40x8
Drop set
30x10

Straight bar pushdown:
72.5x12
77.5x12 +5llbs
77.5x12 +5llbs
77.5x12 +5llbs

Facepulls:
37.5x15
42.5x15 +5lbs
42.5x15 +5lbs

Russian plate twists:
45x30
45x30
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Old 03-30-2014, 11:14 PM   #318
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Wt 181.4. That cat though.
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Old 04-01-2014, 11:45 AM   #319
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Default Squat

Squat:
305x3
Add wraps
350x3
390x8

390 was pretty easy and I could've squeezed out another 2 or 3 reps, but I wasn't comfortable doing so.

Leg Curls:
100x12
100x12
100x12

Adductor:
150x12
165x12

Abductor:
150x12
165x12

Glute kickbacks:
60x15
80x15
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Old 04-03-2014, 03:44 PM   #320
Hywelbane
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Default Pull

BB Rows(Though I call them BB, it's more of Yates row than anything) OH grip:
225x12
275x10
295x8

Front Lat Row(High row was taken) UH grip:
4platesx10
4platesx10
4platesx10
4platesx10

Horizontal row Neutral grip:
2ppsx12
2pps+25x12
2pps+35x12
3ppsx12 +10lbs

Standing Alt Hammer Curls:
40x8
45x8
50x8
50x8

Incline DB Curls: +2.5lbs
25x12
25x12
25x12
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