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Old 07-15-2011, 11:41 AM   #1021
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Friday Military Press
Not too great today, my body was a little beat up from yesterday. I also did not eat nearly enough yesterday, but big cheat weekend coming

Military Press
Warmup 95x2x8,135x2x5
180x5 This was not real pretty, cheated on some of these
140x5 w/ fat gripz
160x5 w/ fat gripz
190x2 lots of cheating here

BTN Press Seated
155x 4 (5 plus) went a little too heavy
95x10
115x2x10
135x5
Shoulders were feeling tired today

Upright Rows
115x 5 SS 65x10
3 rounds of this
85x6 sets x 6 reps
10 sec rest on these, awesome pump here

Lock outs
Close grip
185x5
225x2
275x2
Wide grip, normal bench grip
275x2
295x1, 1, 1
315x1
These are feeling better

Decent workout today, not the best. My body is feeling a little beat up today, taking the weekend off, I have to go down to Washington DC to take a test for the U.S. Capitol Police. I would really love to get this job. This is the first step of many.
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Old 07-15-2011, 11:43 AM   #1022
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Another great session in the books J.

Just out of curiosity (i may have asked this before, so sorry if i have) how far do you come down with the BHTNP ??

Good look with the test mate

Carl.
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Old 07-15-2011, 11:45 AM   #1023
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Thanks Carl!

I try to go about mid way down my head, about ear level, maybe a bit lower. Not too far
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Old 07-15-2011, 12:37 PM   #1024
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Originally Posted by jwood View Post
Decent workout today, not the best. My body is feeling a little beat up today, taking the weekend off, I have to go down to Washington DC to take a test for the U.S. Capitol Police. I would really love to get this job. This is the first step of many.
Good luck Jeremy. Sounds like a great opportunity.
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Old 07-15-2011, 01:01 PM   #1025
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Nice strongman stuff yesterday, and no wonder your military press suffered since you were log pressing so heavily! None-the-less, nice workout!
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Old 07-18-2011, 12:32 PM   #1026
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Monday Week 3 cycle 2 Squats!!
Great workout today, I am nearly dead. Need to eat, but I feel like I am gonna puke!

Squats
Warm up 135x2x8, 225x2x3, 315x2x1
390x2 Awesome reps, depth felt great here
310x5
350x3
415x1 Solid rep, good depth!
Very happy with my squats today, I did a lot more general warm up today and it was hot as hell in the gym. Did quite a few bodyweight squats with different foot positions and leg swings to loosen the hips. I think it helped.

Box Squats
225x2
245x2
265x2
275x3 sets x 2 reps
These were all done on pretty short rest, 45-60 seconds just enough to get water and change weights
225x15 REST PAUSE sets were: 6, 4, 3, 2
These got crazy difficult in a hurry

45 degree Back Extensions
75x2x5
45x10
85x2x5
45x10
90x2x5
45x10
This is the heaviest I have ever gone on these and they felt good. Got a great stretch in the hamstrings and crushed my lower back

Leg Extensions
210x9 (5 plus) slow and controlled
170x10
190x10
210x10
250x9
These felt very good, got a great pump in the quads and hit them hard.

After this I did some calf work, I am starting to do lower reps on these. Today I did sets of 6 and I do not keep track of the weight. I just do them heavy. Also hit some decline situps. I need to start hitting abs hard again, I think it is a weak spot in squats.

Overall Great workout, I felt very strong today. Now I need to crush calories for the rest of the day.
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Old 07-18-2011, 01:01 PM   #1027
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225x15 REST PAUSE sets were: 6, 4, 3, 2
These got crazy difficult in a hurry
That's right up my alley.

I've been reading a lot lately about strength trainees neglecting quad strength and I have been trying to decide whether to stick with leg extensions or to try something different. What, I'm not sure yet. Maybe donkey squats.
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Old 07-18-2011, 01:21 PM   #1028
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Old 07-18-2011, 01:28 PM   #1029
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Originally Posted by BendtheBar View Post
That's right up my alley.

I've been reading a lot lately about strength trainees neglecting quad strength and I have been trying to decide whether to stick with leg extensions or to try something different. What, I'm not sure yet. Maybe donkey squats.
dont want to thread Jack, but could you elaborate on that Steve, how do strength athletes neglect the quads if they are squatting, or do you mean they neglect assistance exercises for the quads ??

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Old 07-18-2011, 01:37 PM   #1030
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I gotta say I agree, plenty of people are getting far too caught up with a hamstring focus.

Between the rise in popularity of WSB and the increased information available on geared lifting there has been so much literature on working the hamstrings, which is probably good advice for certain advanced groups of people who for whatever reason do not need as much bottom end strength as a raw lifter who is squatting 500-600. However for the majority of people I believe its unnecessary and doesn't serve anything which can't be accomplished just via consistent deadlifting.

We can't escape the basic fact that the purpose of the quads is to extend the knee.

I think Jwood doing pause squats etc, after regular squats has the right idea.

Last edited by Fazc; 07-18-2011 at 01:39 PM.
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