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Old 05-02-2011, 06:20 PM   #21
BendtheBar
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5/02/2011

Back, Traps & Biceps

Workout Time: 49 minutes

Workout Grade: A-

Program: Cluster Training

Had a strong back pump after deadlifts. Had to play around with reps a bit on barbell rows. My pulling strength was there, but my back couldn't handle too many reps at a time. Wanted to try a 5 minute cluster of dumbbell rows. Maybe next week. Took it easy on shrugs to feel out the collarbone. All was good. Overall a good effort for not having worked back in 2+ weeks.

Decided to try heavy bicep curls for the first time in 14 years. Yes, you read that right. Why? I was curious. I preach that you don't need much direct arm work to get big and strong arms and every now and then I need to test myself to make sure my dogma isn't misguided insanity.

SFW! Glory be to Crom.

Deadlifts

405 x 10

Barbell Rows - 10 Minutes

--13 cluster sets
--36 reps completed

225 pounds x 5/3/3/3/3 3/3/2/2/2 2/2/3

Barbell Shrugs - 5 Minutes

--7 cluster sets
--33 reps completed

405 pounds x 3/5/5/5/5 5/5

Barbell Curls - 10 Minutes

--12 cluster sets
--26 reps completed

135 pounds x 3/2/2/2/2 2/2/2/2/2 2/3

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Old 05-02-2011, 07:37 PM   #22
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Yar! Ye be smashin some serious effin' weight here, me hearty!
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Old 05-02-2011, 09:40 PM   #23
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405x10....... pretty nasty bro. Solid work
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Old 05-02-2011, 09:53 PM   #24
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Fun workout Steve
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-03-2011, 01:58 AM   #25
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Nice lifting buddy. Looking strong

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Old 05-03-2011, 04:41 AM   #26
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Killer session Brother...Keep crushing it!
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Old 05-03-2011, 07:19 AM   #27
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Crushed!
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Old 05-03-2011, 04:12 PM   #28
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Off day. Tomorrow is shoulders.



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Old 05-03-2011, 04:14 PM   #29
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Thats a great back session captain! Curls for the girls =)
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Old 05-03-2011, 04:25 PM   #30
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Interesting routine! Well done as usual!

Looks like the good shoulder must be your left.
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