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Old 05-11-2012, 01:53 PM   #101
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My only advice is to try and keep your max effort lifts simple for a while, and to not overthink them. I've seen some guys do so many different variations that it in essence de-balled the program. I would pick a few trusty max effort lifts and and variations run them to get the feel.
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Old 05-13-2012, 11:56 AM   #102
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Past 2 days have yet again manage to make me mad and tire me out.... But I take my frustrations in the gym. Did this yesterday;

12May2012
Hammer DB curls: 45lbsx10, 55lbsx10, 65lbsx8, 75lbsx6, 85lbsx4, 90lbsx3
Incline Hammer DB curls: 30lbsx18, 40lbs 2x8, 55lbsx5

Did this Today;

13May2012 Bench Dynamic
Floor Presses: 135lbs x3, 205lbs 3x3, 225lbs 3x3, 245lbs 3x3 (Changed my grip on each set)
DB Bench Press: 100lbs 4x8,7,5,5
Overhead DB Tri Extensions: 100lbs 4x5
Machine Shrugs: 270lbsx10, 360lbsx10, 450lbsx8, 540lbsx6
Front/Side Delt DB Raises Super Set: 20lbs 4x10
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Old 05-14-2012, 10:50 AM   #103
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Quote:
But I take my frustrations in the gym.
That's the way to do it. Solid work.
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Old 05-14-2012, 12:22 PM   #104
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Ok here is today's workout;

Max Effort Squat

Box Squats: 135lbs x5, 225lbs x5, 315lbs x3, 365lbs x1, 385lbs x1, 405lbs x1, 415lbs x1
Goodmornings: 225lbs 4x6 (Im not sure but I think I have bad form on these. Dont do them that much)
DB Rows: 100lbs 6x6
Glute Ham Raises: 2 45lb plates: 5x6
Crunches: 4x100
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Old 05-14-2012, 02:23 PM   #105
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I guess I should add that Im modifying some of the workouts found in the Westside Barbell Bench Press Manual and SQT/DL Manual. Alas I dont have bands, reverse hyper machine or that many chains to do the entire workout in its form. If anyone has ideas for a replacement exercise for reverse hypers please let me know. Also the base Im currently at the hyperextension base is broken so Im screwed there too.
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Old 05-14-2012, 06:34 PM   #106
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Hope you don't mind but I posted your question here:

http://muscleandbrawn.com/forums/pow...placement.html
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Old 05-15-2012, 12:40 PM   #107
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BTB I appreciate you linking the question I had. Pretty tiring day yet again. Sat around in the woodline and got shot at. Was pretty hot today to but did this lil workout today;

Powercleans: 135lbs x5, 185lbs x5, 225lbs x2, 245lbs x1, 265lbs xmiss
DB Hammer Curls: 40lbs x12, 50lbs x10, 60lbs x8, 70lbs x8, 80lbs x5
Incline DB Hammer Curls: 40lbs x10, 45lbs x8, 50lbs x6, 55lbs x4
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Old 05-16-2012, 12:01 PM   #108
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Bench Press Max Effort

Bench: 135lbs x5, 225lbs x5, 275lbs x3, 295lbs x1, 305lbs x1, 315lbs x1, 320lbs x1, 325lbs x1
Dips: 6x10
Standing DB Press: 40lbs x10, 50lbs x10, 60lbs x8, 70lbs x5
DB Shrugs: 100lbs 5x10
Situps: 4x25
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Old 05-16-2012, 06:22 PM   #109
BendtheBar
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Quote:
Originally Posted by UncleSlam View Post
BTB I appreciate you linking the question I had. Pretty tiring day yet again. Sat around in the woodline and got shot at. Was pretty hot today to but did this lil workout today;
No problem at all. Glad to help.

And please don't get shot at tomorrow.
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Old 05-18-2012, 11:34 AM   #110
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Leaving tonight for 2 weeks at yet another bad area. Did this tonight;

Dynamic SQT/DL

Box SQT: 135lbs x3, 225lbs x3, 305lbs 4x2, 325lbs 4x2
Speed DL: 135lbs x1, 225lbs x1, 315lbs x1, 365lbs x1, 405lbs 4x1
T-Bar Rows: 4 45lb plates x10, 5 45lb plates x8, 6 45lb plates x5, 7 45lb plates x2
Crunches: 4x100
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