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Old 04-15-2014, 12:39 PM   #131
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Originally Posted by Tannhauser View Post
I've noticed this too. Front squats wreck my training poundages on shoulders. I quite like doing shoulders before front squats though, as the pump seems to help keep the bar in place (I do them cross arm style).

Interesting log as you're combining the rest pause stuff (which I really enjoy) with 10 X 3 (which I'm interested in, but haven't done that often.

Also: you are really strong on those hammer curls!
Being that your favorite exercise is front squats thanks for affirming that for me. Makes sense since my shoulders start giving out once I get close to failure. I was getting pretty discouraged on pin presses.

I like rest-pause but not exclusively. This lets me get my heavy sets of 3-5 on the big lifts and the "bodybuilding stuff" to satisfy the bber in me!
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Old 04-15-2014, 08:26 PM   #132
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Back Squat 300 x 7x5,333
Face-Bench DB Press 58 3/4 x 10x5
SLDL *Skipped...back felt uneasy so I played it smart.
Delt Triset 30 x 12,8,6 Left and 12,8,6 Right
Leg Press 590 x 20,8,6 RP

*Damn that delt tri-set burns! Lying incline laterals, standing laterals and DB armpit raises...crazy burn! My cheap velcro belt came completely undone on my

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Old 04-17-2014, 09:39 PM   #133
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Declines 310 x 7x4,333
Rows 260 x 7x4,333

WG Chins +32.5 x 12,4,3 RP (LT 30)
Gironda Dips +45 x 12,4,3 RP (LT 42.5)

Spiders 50 x 12,4,3 RP (LT 11,4,4,)
OH Extensions +97.5 x 11,4,4 RP (LT 11,3,3)

Tri-Bar Blaster Curls +87.5 x 11,4,4 RP (LT 11,3,3)
Skulls +95 x 11,4,3 RP (LT 11,3,3)

DB Hammers 70 x 12,4,3 RP (LT 11,3,3)
Pushdowns 70 x 10,3,3 RP (LT 11,4,3) oops

Delts 70 x 14,7,6 RP (LT 13.6,5)

*Interesting workout. My bench had a padded bar to hook your feet under when I got it...was in a really screwing position so I've used a ratcheting strap since I got it. On my first set of benches it unhooked. I found myself with 310 lbs in hand slipping down the bench trying to use my hams and abs to stay in place while finishing my set. Made the set unusually difficult trying to stabilize myself while finishing. I think this affect my performance a little on the latter sets. Got threw them nonetheless....phoned it in on pushdowns a bit as it turns out...oh well it happens.
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Old 04-19-2014, 07:33 PM   #134
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Hack Lift 315 x 7x4,333
Face-Bench DB Press 60 x 10x5
SLDL 365 x 5x5 (definite limit...getting RDL at the end)
Delt Tri-set 32.5 x 9,6,5 left and right
Leg Press 590 x 22,10,ab cramp

Upper abs cramped up like crazy on the first leg of leg press....took an extra 15 seconds or so for it to stop and then hit 10 and cramped again...decided not to go for a 3rd lol.

Also tried out dead presses as a potential replacement for inclines. Off the pins maybe 2 inches off the chest...the next pin would be too low. 185x5 with really no warmup felt pretty easy with a 3 second pause so I'll feel it out next workout about maybe go with 250 or so we'll see how it goes. Sandbox and KD have got me really considering doing a PL comp. With floor deads already a staple of my routine, adding dead presses should give me a better gauge of comp style bench with a legal pause. The last thing is the squat which I do ATG narrow stance...going to keep my current rotation of back squat, front squat and hack lift for now.

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Old 04-22-2014, 07:01 PM   #135
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Dead Presses 245 x 10x3
DB Rows 130 x 8x4,33

Gironda Dips +52.5 x 12,4,3 RP (LT 50)
WG Chins +35 x 11,4,4 RP (LT 32.5 x 12,4,3)

Scott Press 62.5 x 15,5,5 RP (LT 14,4,4)

Spiders 51 1/4 x 10,3,3 RP (LT 50 x 12,4,3)
OH Extensions +97.5 x 12,4,3 RP (LT 11,4,4)

Tri-Bar Blaster Curls +87.5 x 12,4,3 RP (LT 11,4,4)
Skulls +95 x 12,4,3 RP (LT 11,4,3)

DB Hammers 72.5 x 10,3,3 RP (LT 70 x 12,4,3)
Pushdowns 70 x 12,4,4 RP (LT 10,3,3)

Partial Laterals Seated 72.5 x 12,6,5 RP (LT 70 x 14,7,6)

*Worked on dead presses today just to get the feel of them in case I decide to compete. These are harder than paused benches, done off the pins just above the chest from a dead stop with no setup or stretch reflex just to get good at benches from a dead stop. Wasn't sure what weight to use so just went with something I was confident in doing for 10 sets of 3, had more in me. I was also playing with grip with to get the feel of it. Probably go up 5-10 lbs next time easily and see how that goes.

Might add bands or chains at some point for more resistance at lockout. I measured the ROM at around 19" from bottom to top...have to check out the light bands I have and see what that would give me at that length....or else chains.
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Old 04-24-2014, 08:30 PM   #136
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Front Squat 245 x 5x5, 240 x 5x3
Upright Rows SupraCurl Bar +80 x 10x5
SLDL 315 x 10,3,3 RP (not limit)
Delt Tri-set 32.5 x 9,7,6 left and right
Leg Press 590 x 23,8,6 RP

*Tweaked my cycle on the main lifts slightly. Made it more linear rather than grinding away at a PR for reps/weight every single workout...it's more physically and mentally draining. Instead I'm going 5x5 adding 5 lbs a workout until my limit (with 5x3 backoff sets set @ 75%) followed by 10x3 to my limit. Then reset and start back with 5's at 10 more lbs than last cycle or so.
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Old 04-30-2014, 09:25 PM   #137
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Back Squat 305 x 5x5
Upright Rows 115 x 5x8
SLDL 315 x 5x6
Face-Bench DB Press 50 x 5x10
Leg Press 580 x 5x12

*I was vascillating on how to deal with the 5x5 phase. I was going to go with 5x5 followed by triples but in the interest of more contrast from one phase to the other I decided to just do more volume and higher reps on the assistance exercises. So it'll be leg press for 5x12 and chins and dips for 5x10. Still feeling out how to deal with front squat day. Can't alternate presses with front squat becuz performance suffers so I'm trying to find an upright row variation that doesn't bother my shoulders. Otherwise I'll have to do some kind of laterals on that day only.
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Old 05-02-2014, 10:15 PM   #138
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Hard workout tonight...had shitty sleep and woke up with sore shoulders so I had a bad feeling about today. I spent most of the night sleeping in this weird face-down pushup position. In addition my diet has been pretty bad for the last few weeks and I think I'm paying the price on such a grueling program. Nonetheless here it was.

Declines 300 x 5x5
Rows 250 x 5x5
Gironda Dips +35 x 5x10
WG Chins +20 x 5x10

skipped all the other crap to give myself a break. Made my sets but those declines should have gone up easy...should be good for 305-310 but 300 was hard tonight. Setup took FOREVER on the chins and dips. Normally I do one at a time but I had to rig up some crazy setup to alternate them. Took a crazy amount of time and fucking around.
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Old 05-02-2014, 11:45 PM   #139
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Jay...smart to lay off a bit.
Gotta have a bad day just to know what a good day is all about.
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Old 05-11-2014, 09:37 PM   #140
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Jay...smart to lay off a bit.
Gotta have a bad day just to know what a good day is all about.
Amen brother!
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