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Old 06-17-2013, 09:28 PM   #51
Hywelbane
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Default ME Push

Changed the workout a bit. Going back to the ways that got me the strongest without following someone else's program.

Bench:
315x2
315x2
315x2
315x2
315x2
275x8 Like a boss.

CGBP Paused Reps:
185x4
225x4
245x4

Military:
115x5
115x5
135x5
135x5
135x5

Dips:
BW+30x10
BW+30x10
BW+30x10


Was a great day. Weights felt smooth. All around epic iron session.

Vid inc of all Bench, 2 sets of CGBP, and last sets of military and dips.

__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-17-2013 at 10:05 PM.
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Old 06-18-2013, 12:02 AM   #52
Hywelbane
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Default New Routine

Conjured up a new routine, well not new exactly. This is basically the routine that got me strong in the first place. I feel I need a back to basics routine and this is what I've come up with. It is how I progressed to a 330(gym) bench, 475 squat (500 barely missed), and 520 deadlift @165 in single ply gear without any learning of the gear, basically putting it on without knowing grooves or having time to learn them.
Although I did tweak it with what I've learned over the years for my needs.

ME Push
Bench 5x2 + back off set of 8
CGBP max set of 4
Military 5x5
Dips 3x8-10

DE Pull
Deadlift 4x8
BB rows 3x10
Rear delt flies 3x15
Chin ups 3xmax
BB curls 4x12

ME Legs
Squat 5x3+ back off set of 6
Good morning 5x5
Weighted Decline situps 4x10

Off

DE Push
Bench 8x3 (4 sets 65%+ chains, 4 sets 70-75%+ chains)
Floor press 3x8
Military 4x12
Incline 12,10,8
Skulls 4x8

ME Pull
Deadlift 7x3 (2x3@65%,2x3@80%,2x3@90%, optional set of 3@95%)+back off set of 8+
Back extensions 4x8
Weighted abs 3x15

DE Legs
Squat 8x3(4 sets 65%+ chains, 4 sets 70-75%+ chains)
Front Squat 3x8
Hack squat 2x10
Hamstring curls 4x8
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-18-2013 at 12:45 AM.
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Old 06-18-2013, 09:43 PM   #53
Hywelbane
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Default DE Pull

Deadlift:
225x8
275x8
275x8
275x8
Not going heavy on these days, working on form and explosion. Once I get my form hammered down again these days will probably go down to sets of 3.

BB Rows:
225x10
245x10
265x10

Rear Delt Flies:
40x15
40x15
40x15

Chinups:
BWx25
BWx20
BWx11

BB Curls:
65x12
65x12
65x12
65x12

Good day even though I had to wait an extra hour to lift. Where I workout our coaches aren't exactly allowed to let us in, so they told us to wait until they leave so it's out of their hands.

Vid inc.

__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-18-2013 at 10:49 PM.
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Old 06-19-2013, 09:06 PM   #54
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Default ME Legs

Squat:
315x3 felt good (no vid)
365x3 felt like everything I had drained out of me.
315x3
315x3
335x3 Wasn't going down without a fight for something more.
Explanation below.

Goodmornings:
95x5
115x5
135x5
135x5
155x6
Could count all of these as PR's as I've never gone over 95 on these for any rep range. Had much more in me, but I felt like I'd leave off as a starting point for future progress.

Weighted Decline Situps:
50x10
50x10
60x10

Started working today. My job is working with my father doing carpentry, including but not limited to: remodeling, building, electrical, plumbing, etc.
So, I should've compensated a bit for the energy I put towards work. Have started to eat more calories to compensate and tomorrow is a well needed (but also hated) off day.

But there's something to say for even bad days. Strength isn't always about a PR, sometimes there's much more to it than that. Sure more poundage is always a good thing, don't get me wrong, but being able to give everything you have even a bad day is also a form of strength. Appreciating the good days and learning. Maybe you won't PR on your big lift, but fight for everything you've got and you're bad day won't be wasted.

Vid inc.

__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-20-2013 at 07:14 AM.
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Old 06-21-2013, 09:39 PM   #55
Hywelbane
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Hywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beast
Default DE Push

Bench:
220+30chainsx3
220+30chainsx3
220+30chainsx3
220+30chainsx3
220+30chainsx3
220+30chainsx3
220+30chainsx3
220+30chainsx3
Kept the static weight at 60% due to dissatisfaction with my bar speed.

Floor Press:
225x8
225x8
225x8

Military:
95x12
95x12

Shoulders had had enough from work. Cut sets on military and cut out incline altogether.

Decline Skulls:
85x8
85x8
85x8
85x8

Pretty good day overall. Weighing about 181. Right shoulder is just being finicky due to the positions coupled with loads I have to put it in at work.

Vid inc of all sets.

__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-21-2013 at 10:38 PM.
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Old 06-22-2013, 08:57 PM   #56
Hywelbane
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Default ME Pull

Deadlift:
295x3
295x3
365x3
365x3
405x3
405x3

Still working on my lower back rounding, some reps I'll get it right and some will be a bit iffy. Weights were not too difficult though.

Back Extensions:
70x8
70x8
70x8
70x8

Weighted Side Bends:
60x15
60x15
60x15

Pretty good day overall. On DE Pull days going to keep the same total reps but cut down maybe 5% and go 8x3.

Vid inc of all worksets of deadlift, back extensions, and 1 set of side bends.

__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-22-2013 at 10:00 PM.
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Old 06-23-2013, 09:33 PM   #57
Hywelbane
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Join Date: Feb 2013
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Hywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beast
Default DE Legs

Squat:
270+30chainsx3
270+30chainsx3
270+30chainsx3
270+30chainsx3
270+30chainsx3
270+30chainsx3
270+30chainsx3
270+30chainsx3

Front Squat:
135x8
185x8
185x8

Close Feet Hack:
1ppsx10
2ppsx10

Leg Curls:
70x8
70x8
70x8
70x8

Pretty good day. Took extra time between sets to help a friend with his squat.

Vid inc.

__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-23-2013 at 10:25 PM.
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Old 06-24-2013, 10:13 PM   #58
BendtheBar
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Default

Try bringing the bar just a hair closer to your legs. It's causing your hips to lift a little as you pull.

Smash on!
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Old 06-25-2013, 05:16 PM   #59
Hywelbane
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Join Date: Feb 2013
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Hywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beastHywelbane is a lifting beast
Default

Quote:
Originally Posted by BendtheBar View Post
Try bringing the bar just a hair closer to your legs. It's causing your hips to lift a little as you pull.

Smash on!
Will do Btb. Been trying to keep it so close that I drag the bar up my shins.

As always!
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"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 06-25-2013, 05:37 PM   #60
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Strong work Hywelbane
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
BTNP: 50 kg x 5 (60 kg x 5)

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