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Old 12-23-2010, 12:45 PM   #81
BendtheBar
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You could try my secret weapon:

Amazon.com: Sting Ray: Sports & Outdoors Amazon.com: Sting Ray: Sports & Outdoors

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Old 12-26-2010, 01:09 AM   #82
ONpump17
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Join Date: Aug 2010
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ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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Quote:
Originally Posted by HumanHorrorFilm View Post
Looking good ON.

Ive always found clean grip much easier to do front squats with. Until you get the flexibility, you can use straps.

demonstrated here
Holding the bar in the Front Squat - Straight to the Bar
Quote:
Originally Posted by BendtheBar View Post
You could try my secret weapon:

Amazon.com: Sting Ray: Sports & Outdoors

Thanks for the suggestions, I like the strap idea alot.


December 22nd, 2010 - Session#: 50
Week 1 Workout 3
Weight: 171.2 lbs
Time: N/A
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
135x5
160x5
180x4 with spotter assist
Dumbbell Bench Press
2x55x10
60x10
60x8.5
Chinups
27
10,7,5,5
Rope Pushdown
4x80x10
Conditioning
Farmer's Walk: 28kgx1:40
Circle & Back 0:50
Notes: Workout Notes
-Aaron


December 24th, 2010 - Session#:51
Week 1 Workout 4
Weight: 170.8 lbs
Time: 1 hour 30 mins
Deadlift
*Warmup*: Bx5, 210x5B, 225x5B, 240x3B
225lb/102kgx5B
260lb/118kgx5B
295lb/134kgx3B
Glute Ham Raise
3xBWx10 (getting used to the machine, so it took time to do these)
Leg Press
2x370x10
270x20
Hanging Leg Raises
skipped
Conditioning
Walking there and back.
Notes: Workout Notes
Short on time, but great workout nonetheless.
Bonus: External Rotation work.
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 12-26-2010, 08:37 AM   #83
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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I forgot about straps. That's cheaper.

Strong deadlifts ONP. I saw this:

Quote:
Walking there and back.
And wasn't sure if that was a Hobbit reference or a boring walk.
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Old 01-01-2011, 05:14 PM   #84
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Quote:
Originally Posted by BendtheBar View Post
I forgot about straps. That's cheaper.

Strong deadlifts ONP. I saw this:



And wasn't sure if that was a Hobbit reference or a boring walk.
Thanks, and ya, most of the time I walk to and from my gym. from school its quite the walk, but from home its just outside my area.


December 28th, 2010 - Session#: 52
Week 2 Workout 1
Weight: 171.8 lbs
Time: 1 hour
Military Press
Warmup: Bx5, 65x5, 70x5, 75x3
75x3
85x3
95x7
Incline Bench Press
Bx10
2x115x5
Bent-Over Rows
115x6
2x135x6
135x4<- tossed in an extra set, could've done more.
Dips
This time: 75
15,10,10,10,8,7,5,5,4,1
Conditioning
Walked there and back.
Did some boxing with a punching bag
Notes: great workout.
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 01-02-2011, 07:29 AM   #85
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Carl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machine
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Great log buddy... 5/3/1 has worked really well for a lot of people, good to see you making gains onit too.

You smashed the last set on those MP's buddy, excellent work

will definitely be keeping and eye on this log

Carl.
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Old 01-02-2011, 10:20 AM   #86
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Looking forward to you crushing it in 2011. Best of luck and get it done!
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Old 01-06-2011, 09:29 PM   #87
ONpump17
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ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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Quote:
Originally Posted by Carl1174 View Post
Great log buddy... 5/3/1 has worked really well for a lot of people, good to see you making gains onit too.

You smashed the last set on those MP's buddy, excellent work

will definitely be keeping and eye on this log

Carl.
Quote:
Originally Posted by BendtheBar View Post
Looking forward to you crushing it in 2011. Best of luck and get it done!
Thanks guys!



January 4th, 2011 - Session#: 53
Week 2 Workout 2
Weight: N/A
Time: 1 hour
Squat
Warmup: Bx5, 180x5, 195x5, 210x3B
210x3B
240x3B
270x4B
Rack Pulls
275x5
295x5
315x5
Front Squats
just some mobility
Conditioning
Walking.
-Aaron


January 5th, 2011 - Session#:54
Week 2 Workout 3
Weight: 171.6 lbs
Time: N/A
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
150x3
170x3
190x0.5
Dumbbell Bench Press
skipped
Chinups
skipped
Rope Pushdown
4x80x10 + extra
Conditioning
Walking
Notes: Workout Notes
Walking
-Aaron

Not too much time unfortunately.
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 01-11-2011, 07:53 PM   #88
ONpump17
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Join Date: Aug 2010
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ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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January 9th, 2011 - Session#:55
Week 2 Workout 4
Weight: 171.4 lbs
Time: 1 hour 10 mins
Deadlift
*Warmup*: Bx5, 210x5B, 225x5B, 240x3B
240lb/110kgx3B
275lb/125kgx3B
310lb/141kgx4B
Glute Ham Raise
3xBWx10
Leg Press
2x370x10
270x20
Hanging Leg Raises
2xBWx10
Conditioning
Walking there and back.
Notes: Workout Notes
-Aaron



January 10th, 2011 - Session#: 56
Week 3 Workout 1
Weight: N/A
Time: 1 hour
Military Press
Warmup: Bx5, 65x5, 70x5, 75x3
80x5
90x3
100x5
Incline Bench Press
Bx10
3x115x5
Bent-Over Rows
3x135x6
Dips
This time: 80
10,10,10,10,10,8,10,7,5
Conditioning
Walked there and back.
Boxing, some running, and a little rope work.
Notes: Great workout.
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 01-16-2011, 10:43 AM   #89
ONpump17
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Join Date: Aug 2010
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Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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January 13th, 2011 - Session#: 57
Week 3 Workout 2
Weight: 173.8 lbs
Time: 1 hour
Squat
Warmup: Bx5, 180x5, 195x5, 210x3B
225x5B
255x3B
285x1B
Rack Pulls
275x5
2x315x5
Front Squats
just some mobility - 3xbarx10
Conditioning
Walking.
-Aaron


January 14th, 2011 - Session#:58
Week 3 Workout 3
Weight: 172.2 lbs
Time: ~1 hour
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
160x5
180x3
200x1
Dumbbell Bench Press
2x55x10
2x60x10
Chinups
This time: 43
10,7,7,5,5,4,2,3
Rope Pushdown
4x80x10 + extra + band pushdowns
Conditioning
Walking
Notes: Workout Notes
Walking + Farmer's Walk 32kg kettlebells + 1 vest 10 trips -1:38
32kgs + 2 vests 8 trips - 1:12
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 01-18-2011, 08:09 PM   #90
ONpump17
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Join Date: Aug 2010
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Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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January 18th, 2011 - Session#:59
Week 3 Workout 4
Weight: 174.4 lbs
Time: 1 hour 10 mins
Deadlift
*Warmup*: Bx5, 210x5B, 225x5B, 240x3B
260lb/118kgx3B
295lb/134kgx3B
330lb/150kgx4B
Glute Ham Raise
2xBWx10
10x8 + BWx10
Leg Press
2x370x10
270x20
Hanging Leg Raises
2xBWx10
Conditioning
Cosgrove Complex + Boxing
Notes: Workout Notes
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215

Last edited by ONpump17; 01-21-2011 at 04:36 PM.
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