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Old 06-17-2013, 05:36 PM   #101
joewhitney21
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squat day

a1) ssb squat (bar is 62#s, but pretending its 45#s)
2x8@135
2x5@185
1x10@185
1x10@225
1x10@245
1x10@275

B1) paused front squats (5 second pause)
1x5@95
2x5@105

C1) suitcase hold
3x:30@95

diet has been horrible, and it is showing in my training. Last week I was outworking my training partner, this week I felt like death and he was blowing past me.
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Old 06-20-2013, 10:24 AM   #102
BendtheBar
BendtheBar
is getting skinny(ish)
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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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Lot of strong reps. Keep smashing.
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Old 06-20-2013, 02:47 PM   #103
joewhitney21
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Points: 1,951, Level: 26 Points: 1,951, Level: 26 Points: 1,951, Level: 26
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 311
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3210
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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A1) bench
3xmany@bar
3x10@135
6x3@185
2x3@205
1x3@225
1x27@155

B1) DB incline
1x8@50/60/65

C1) DB flies
2x12@15
1x12@20

D1) CS DB rear flies
3xfail@10

E1) hammer curls
1x10@30/35/40/45/50

F1) neck machine
2x15@2 plates
2x15@3 plates*
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Old 06-20-2013, 02:50 PM   #104
joewhitney21
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 311
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3210
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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Back/tris

A1) wide grip lat pull down
4x10@150/170/190/210

A2) ex curl bar rolling tris
3x10@50
1x10@60

B1) seated double d rows
3x10@140/180/210
1x15@200

B2) bench lock outs (top 4 inches) off pins
1x10@185
3x10@225

C1) lat pull overs
3x15@45

C2) reverse grip tricep push down
3x20@40

D1) bunch of grip work

E1) reverse curls
3x10@25/30/35
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Old 06-21-2013, 01:09 PM   #105
joewhitney21
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 311
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3210
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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deadlift

A1) sumo pull
2x5@135
2x5@185
1x3@225
1x3@275
1x2@315
1x2@365
3x2@385

B1) snatch grip SLDL
4x15@135

B2) shrugs
4x25@135

C1) leg press
4x25@2 PPS

D1) neck machine
2x15@3 plates
2x15@4 plates

On the last set of the neck machine i felt a little pop in my neck, it feels a bit stiff/painful at the moment. Im gonna see how it feels over the next few days and may going to see a chiropractor.
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Old 06-24-2013, 02:36 PM   #106
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,508,587, Level: 100 Points: 1,508,587, Level: 100 Points: 1,508,587, Level: 100
Activity: 70% Activity: 70% Activity: 70%
 
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Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,451
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2568733
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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Solid work. Keep making it look easy.
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Old 06-24-2013, 04:32 PM   #107
joewhitney21
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 311
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3210
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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squat day

A1) squat
2xlots@bar
2x8@135
2x5@185
3x15@225

B1) Good morning
2x15@135

C1) decline weighted sit ups
2x20@25

the weight was light, but god damn, I thought I saw the light. Hands down the most reps I have done on squats in a loooonnngggg time. I guess I am doing some fashion on block periodization, all together I am going to do 12 weeks and waving the volume/weight down as I go. Right now I am just trying to put on some muscle over the next 5ish weeks.
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Old 06-26-2013, 04:06 PM   #108
joewhitney21
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Points: 1,951, Level: 26 Points: 1,951, Level: 26 Points: 1,951, Level: 26
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 311
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3210
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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bench day

A1) bench
2x20@bar
2x15@95
2x15@140
1x20@140

B1) CG bench
2x10@135
1x10@155

C1) incline bench
1x10@115
2x10@105

D1) single arm DB press
1x10@45
2x10@50

E1) straight bar pushdowns
1x15@30
1x15@50
3x15@60
1x15@50/1x15@40/1x15@30
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Old 06-28-2013, 12:44 PM   #109
joewhitney21
joewhitney21
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Points: 1,951, Level: 26 Points: 1,951, Level: 26 Points: 1,951, Level: 26
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 311
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3210
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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deadlift

A1) deadlift - sumo
2x8@135
2x6@185
1x10@225
3x15@245

B1) stiff leg dead lift
3x8@135

C1) BB row
1x10@95
2x10@145

D1) shrugs
1x12@135
1x15@185
1x12@205

E1) hanging leg raise (knees bent)
1x10
4x15

low back was on fire after the last deadlift. it affected the SLDL and the bent over rows, I pushed through, but had to lower the weights.
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Old 06-29-2013, 02:36 PM   #110
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,508,587, Level: 100 Points: 1,508,587, Level: 100 Points: 1,508,587, Level: 100
Activity: 70% Activity: 70% Activity: 70%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,451
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2568733
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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Keep making it look easy.
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"Let bravery be thy choice, but not bravado."


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