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Old 01-04-2014, 06:04 PM   #91
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Originally Posted by BendtheBar View Post
Smash on crazy man.
Thanks...I realized I should stick to what's been working and not look for excuses to make things easier. Then I did a 10x10 and immediately regretted it lol.
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Old 01-04-2014, 08:22 PM   #92
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Squats 315 x 10x3
Laterals 55 x 10x10

SLDL 355 x 10x3
BN Pin Press 210 x 10x3
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Old 01-04-2014, 08:39 PM   #93
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Strong a$$ work in here.
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Old 01-04-2014, 11:12 PM   #94
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Strong a$$ work in here.
Thanks man! Appreciate you stopping in.
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Old 01-05-2014, 12:10 AM   #95
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Hey Jay finally found it. Big lifts brother, smash on.
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Old 01-07-2014, 09:43 PM   #96
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Hey Jay finally found it. Big lifts brother, smash on.
Thanks man! I also checked your log....keep crushing it.
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Old 01-07-2014, 09:47 PM   #97
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Declines 317.5 x 10x3
Pendlay Rows 267.5 x 10x3
Conventional Deadlifts 365 x 5x5
BNP 202.5 x 5x5
Leg Press 555 x 20,8,6 RP

Deadlifts nice and explosive. Wasn't sure how they'd feel after 10 sets of rows off the floor. On one hand I'm going into deadlifts a little fatigued but on the other hand it's a great warmup.
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Old 01-10-2014, 10:08 PM   #98
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BP to Neck 205 x 9x10,6 (LT 8x10)
WG Chins +10 x 9x10,6 (LT 8x10)
Spider Curls 47.5 x 66665 (LT 4x6,5)
OH Extensions 95 x 66665 (LT 4x6,5)
DB Hammers 55 x 8x10,66 (LT 7x10)
Pushdowns 57.5 x 8x10,66 (LT 7x10)

I decided last week to just go for a full 10 sets of 10 before adding weight. I could do more weight the other way but in keeping with the spirit of a "light" day I figured I'd just go for all 10 sets after all. Each week the goal is to add one set of 10 even if I feel I could do more to keep a decent progressions scheme. After I get my 10's I go to easy sixes so the last sets are guaranteed.
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Old 01-14-2014, 09:11 PM   #99
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Declines 320 x 10x3
Pendlay Rows 270 x 10x3
Lean Away Laterals 50 x 10x6
Leg Press 550 x 10x10

*the lean away laterals actually felt harder than regular laterals because there's absolutely no momentum from the bottom. With regular laterals I get a little momentum accelerating the weight at the bottom even without body language. I got cocky and thought I could get away with BTN Presses twice a week since I seemed to be recovering fine from them until now. After a bad workout on Sunday which wasn't necessarily related, I decided that was a bad idea. I've heard the saying that you can't do too many laterals and I've personally found that to be true...they aren't very taxing on your recovery.
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Old 03-01-2014, 11:31 AM   #100
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Haven't logged in a while, lots to log. Changed things up (again) but still using the the same concept of heavy work, light work and a fair amount of volume with lots of sets.

Going kind of westside with it, though I'm not sure they're entitled to ownership over the idea of heavy singles and a variety of exercises. Nonetheless I'm using a rotation of variations of each lift/bodypart. Westside calls this the conjugate method and DC training uses this concept as well. The basic premise is get in heavy work with 5 singles, followed by rep work with 5x5 on each major lift. Following these heavy sets I'm doing a set of "pump" work. Could be a set of 20-25 reps, Muscle Rounds, etc. I'm using an ABA split with Chest/Back/Arms one workout and Legs and shoulders on the other. May rotation is as follows:

Bench to Neck 5x1, 5x5
Deadlifts off the floor 10x3
Bench to Neck 6 rounds of 4 reps alternated w/ WG Chins 6 rounds of 4 reps
Biceps (Spider Curls, Supra Bar Curls, DB Hammers)
Triceps (OH Extensions, Skulls, Pushdowns)
Delt Destroyers

Declines 5x1, 5x5
Pendlay Rows 5x1, 5x5
Declines 6 rounds of 4 reps alternated w/ WG Chins 6 rounds of 4 reps
Biceps (Spider Curls, Supra Bar Curls, DB Hammers)
Triceps (OH Extensions, Skulls, Pushdowns)
Delt Destroyers

Incline Bench 5x1, 5x5
Chins 5x1, 5x5
Inclines 6 rounds of 4 reps alternated w/ WG Chins 6 rounds of 4 reps
Biceps (Spider Curls, Supra Bar Curls, DB Hammers)
Triceps (OH Extensions, Skulls, Pushdowns)
Delt Destroyers

Back Squat 5x1, 5x5
Pin Press 5x5
SLDL 5x5
Leg Press 1 x 20-30 SS
Delt Tri-set (Lying Bench Laterals, Standing Laterals, DB Press no rest)

Front Squat 5x1, 5x5
Pin Press 5x5
SLDL 5x5
Leg Press 1 x 20-30 SS
Delt Tri-set (Lying Bench Laterals, Standing Laterals, DB Press no rest)

Duck Deadlifts Mag/Ort (70% x 4x4, 80% x 2, 90% x 2, 70% x 8-10)
Pin Press 5x5
Leg Press RP/Widowmaker Set
Delt Tri-set (Lying Bench Laterals, Standing Laterals, DB Press no rest)

Duck Deadlifts are being used as a squat variation for lack of a third squat exercise that I can go heavy on....wouldn't wanna do 90% singles with machine hack squats or leg press. I also have Trap Bar Deads as an option but I'm not a big fan of them.

Floor Deadlifts are used as one of my back exercises for lack of another good exercise I can do for singles. Opting for 10x3 on these but considering the heavy weights used compared to rows, etc I think it works fine as a "heavy" back day. Can also do Rack Deads if I feel like changing it up.
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