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Old 05-17-2013, 08:33 PM   #21
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Default Day 5 - Deadlifts/Hamstrings

Pretty off day all around. One of my old injuries (hamstring tear) was bothering me all day. Really showed during the workout despite rolling and stretching. I worked up to a disappointing deadlift and then did some light work. No video today.

Deadlift:
315x4
405x4
455x0
455x0

Straight Leg Deadlift:
225x8
225x8
225x8

High Foot Wide Hack:
90x10

Leg Curls:
45x8
70x8
70x8

Then called it a day.

Next Friday deadlift is going to have another thing coming whether it likes it or not.
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Old 05-18-2013, 06:21 PM   #22
Hywelbane
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Default Day 6 - Chest/Arms Hypertrophy

Took today a little bit different and worked up to a heavy set of 3 on bench and then decided to do a rep test.
Next week I'll be "deloading without the deload" on bench/rows and cutting the volume in half on my upper body lifts. I've been experience some pretty bad tennis elbow pain that has been hindering lifts where I have to hold the bar.

Bench:
225x3
245x3
275x3
295x3
315x3
225x17

Incline:
135x8
185x8 Chest was done at this point

Hammer Curls:
40x12
50x12
50x12

Standing Alt. DB Curls:
40x12
40x12

Incline DB Curls:
35x15
35x20

Decline Skull Crushers:
45x12
65x12
85x12

Dips:
BWx25
BWx25

DB Kickbacks:
35x15
35x15

Pretty good day, but my upper body really feels like it needs a deload.
Deloading without the deload is: 65%x3, 75%x3, 85%x3
Only videoed 315x3 and 225x17 on bench, incoming soon.

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Last edited by Hywelbane; 05-18-2013 at 06:36 PM.
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Old 05-19-2013, 12:35 PM   #23
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Originally Posted by Hywelbane View Post
. I worked up to a disappointing deadlift and then did some light work. No video today.

Deadlift:
315x4
405x4
455x0
455x0

.
Hang tough. Minor setback. You'll have 500 before long.
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Old 05-20-2013, 08:29 PM   #24
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Default Day 1 - Upper Power (Semi-deload)

Yates Rows:
185x3
205x3
235x3

Bench:
205+chainsx3 237 at lockout
235+chainsx3 267 at lockout
275+chainsx3 307 at lockout

Pullups:
BW+32x8

V-Bar Pullups:
Bw+32x10

Dips:
BW+32x10

BB Curls:
95x8

Skull Crushers:
95x6

Only did 1 work set on accessory lifts.
"Tried" to deload on bench completely but I saw the chains and couldn't resist.
On Chest/Arms Hypertrophy I will easy up on the chest much more.
No military today because I blanked and completely forgot about it.

Vid inc.

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Last edited by Hywelbane; 05-20-2013 at 08:47 PM.
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Old 05-21-2013, 08:23 PM   #25
Hywelbane
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Default Day 2 -Squat/Quads

Squat:
365x3
395x3
415x2 Have never lifted this kind of weight EVER without a squat suit + knee wraps.

Decline Weighted sit-ups:
30x10
50x10
50x10

Legs were pretty shot after 415. Gave it all I had and knew no matter what that weight was being lifted.

Vid inc. of squat

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"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 05-21-2013 at 08:36 PM.
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Old 05-21-2013, 08:35 PM   #26
BendtheBar
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BIG squat! Well done.
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Old 05-21-2013, 08:39 PM   #27
Hywelbane
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Originally Posted by BendtheBar View Post
BIG squat! Well done.
Thanks! Watching you lift has given me some fuel to throw on more weight.

Can you watch the squat video and see if you can give me any tips? Thanks in advance.
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Old 05-21-2013, 08:45 PM   #28
BendtheBar
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Sure thing, watching it now.
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Old 05-21-2013, 09:14 PM   #29
BendtheBar
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Default

Squats look good to me. Powerful.

One thing I notice is that your elbows go down as you descend. That's a sign your back might not be tight from the start. Make sure you grip the bar hard and get your upper back tight from the start.

Other than that smash on.
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Old 05-21-2013, 09:17 PM   #30
Hywelbane
Hywelbane
Brb lifting
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Points: 3,130, Level: 34 Points: 3,130, Level: 34 Points: 3,130, Level: 34
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Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default

Quote:
Originally Posted by BendtheBar View Post
Squats look good to me. Powerful.

One thing I notice is that your elbows go down as you descend. That's a sign your back might not be tight from the start. Make sure you grip the bar hard and get your upper back tight from the start.

Other than that smash on.
Yeah, I understand that. Today something did feel slightly off, not as tight, as you said.

Will address this next squat session.
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