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Old 01-18-2014, 09:18 PM   #301
Kag94
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Haven't posted much. Started school so I've kept the beginning of this semester in line

Just posting today's up
Changed up the routine. Doing rep goals with the higher rep lifts having various rest. Gonna keep main life 5x5 though

Deadlift
385x7,5,5,5,5
Squat
235x17,13,12,10,9 good
Leg Curl
120x17,14,12,11,10 good
Linear Hack
1pps+35x25
1pps+25x20,18,15 good
RDL
145x21,17,16,14
Sumo LP
3pps+25x30,24,22,21,18
Leg Ext
70x30,25,24,22
Seated calf ext
170x14,13,11,10,10
In/out
105x28,27,27,26
Hammer Calf
2ppsx23,19,17,16

CGBP
135x16,14,12,
Preacher
60x16,14,12,11,10

Underhand SS DB
37x17,15,15,15 / 20x14,13,12,12

Overhead SS French
27x21,17,17,16 / 30x20,17,17
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Old 01-18-2014, 09:20 PM   #302
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Guillotine
155x13,12,11,10
Military
135x5x5
Incline DB
45x16,13,11,10,9
Lying hammer Press
1pps+10x16,13,11,
Face Pull SS machine Rear
40x20,17,14,11
Machine Lateral
30x30,24,19,17
Ab Wheel
4xfail

TBar
160x5x4,6
Various chins
Widex8,6
Neutralx8,7
Underhandx6,6
RGRow
145x15,12,11,11,10
Neutral PD
120x16,14,1311
Hammer High Row
1pps+35x16,13,12,11
Shrug
245x15,13,12,
Seated Shrug
1pps+25x20,16,14,10
Cable Row
100x25,16,15,14
Pullover
4x20
Hyper
4x20
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Old 01-19-2014, 12:27 PM   #303
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Quality work. Keep killing it.
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Old 01-20-2014, 09:45 PM   #304
Kag94
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Squat
335x5x5
Deadlift
295x10x5
Hack
2pps+20x10x4,16
DB RDL
70x15x4
Leg Press
5pps+15x15x4,19
2pps+40x50/calf x5x10
Leg Curl
85x20x3,24
Leg Ext
70x20x3,25
In/out
Donkey seated Calf
4x15

Dip
+20x10x5
SBC
55x10x5
DB overhead
40x12x4
Hammer
30x12x4
Single underhand pD
4x15
Preacher
4x15
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Old 01-20-2014, 09:46 PM   #305
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Bench
205x5x5
DB Flat
60x10x5
Military
105x10x5
Super Hammer Incline
1pps+5x12x4
DB lateral
15x10x4
Reverse fly
Cable lateral
15x4 sets
Ab Wheel
4sets
Fly
100x15x4




Rack Chin
BW+15x5x5
BOR
175x10x5
Wide PD
125x10x5
Lat Pull
75x12x4
Wide Neutral
120x12x4
Hammer low Row
1pps+10x15x4
Hammer Shrug
2ppsx12x4
DB pullover
40x15x4
DB Shrug
55x15x4
Hyper
4 sets
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Old 01-25-2014, 09:48 PM   #306
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Lil update

Sitting at 185 around 10%
Gonna sit here and hold the weight and do a lil recomp
To clean it up a bit
Strength really picked up as well which helps since a bud wants me to do a meet with him
We'll see what happens
Diet 350 protein/440 carbs/ <40 fats
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Old 01-31-2014, 09:42 PM   #307
Kag94
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Weighed in at 174 today. Down 11lbs since last Thursday. Based off my gauge the mirror and my calipers I'm right where I want to be. Around 7 or so I believe. Gonna add cals tomorrow through carbs and toggle up and down when needed.
Training I've been doing a 5x5 on my main lift then following some Gironda principles for my accessory. Lets say you get a ton down in no time at all. Love it.
Gains FTW!!!
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Old 02-02-2014, 05:16 PM   #308
BendtheBar
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Quote:
Originally Posted by Kag94 View Post
Weighed in at 174 today. Down 11lbs since last Thursday.
Congrats man.
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Old 02-19-2014, 09:46 PM   #309
Kag94
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Kag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good posts
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Playing around with high frequency again. Sitting at a lean 180 happy with that

Gotta meet in July my bud wants me to do with him so that's my only decent concern right now.

Past week hits some prs
Beltless squat 365
Beltless dead 425
Raw strength is going up
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Old 02-21-2014, 12:27 AM   #310
Kag94
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Max Single Squat

135x10
225x5
275x4
315x3
335x1
365x1 beltless pr
put my belt on for first time in forever still fit lol
365x1
shut it down don't want to push too much taking it slow

Pause Squat
275x5x5

Sumo Dead
295x10x5

then some extra work and arms

might drop the percent for back off work down from 75 to 70% then add in a rep goal that changes. may a 15,10,5, then 3 something like the juggernaut something to work at. Having fun with training short session dues to school.
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