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Old 02-01-2013, 11:48 PM   #521
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Default 3/1/13 Cycle 9 Week 3 Bench Press

Stetches
Hams 3x10seconds
Hips 3x10
shoulders 3x10

Jump Rope
Double x50 (non consecutive)

Bench Press
255x5
285x3
320x1PR

Warning!!! The Following Video was recorded from a bad angle. My apologies.


Incline Bench Press
140x10,160x10,175x10

Kroc Rows
40x10,60x10, 90x23

Super Set:
Overhead Tricep Extenstion W/Tricep Bar
50x20x3
Barbell Bicep curls
60x10,70x10,80x10

Overall Workout Grade: A+

Notes:
Great session. I am trying to add in a bit of mobility work, so i started this session with stretches and jump rope. I will gradually increase the jump rope volume.
Bench went awesome. 320 is a weight I have never lifted. Very happy about that PR. I want a 365 bench. Screw it... I want a 405 bench.
Sorry about the rather awkward video angle. I was experimenting with a different angle. Sorry for forcing you guys to stare at my junk....
Put 2 more reps on the top set of Incline Press. I'll kick it up by 5 next cycle...yes....there will be a next cycle... I'll explain that one later.
Put 2 more rep on my top set of Kroc rows. I'll probably kick it up 5lbs next cycle. I'm still using the tricep bar and versa grips for the rows.
All around this was a really solid session. I wish they could all be like this.
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Old 02-01-2013, 11:53 PM   #522
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Default My Yoke

I often advocate the use of strict high rep shrugs and more recently strict high rep Kirk Karwoski Rows for trap growth. I am often a minority in my opinion in favor of power shrugs. Well a picture is worth a thousand words...



To be fair I deadlift and as of the last couple months have been doing power cleans. By the way, I found it hard as hell to get these 2 half way decent pictures of myself. I don't know how people take self pictures. It's a bitch to do right.
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Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.

Last edited by BigJosh; 02-02-2013 at 12:00 AM.
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Old 02-01-2013, 11:57 PM   #523
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Great PR Josh, and traps looking very swole!
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Old 02-02-2013, 12:38 AM   #524
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Great workout Josh! Congrats on the huge PR, way to smash it!!! Lookin big my friend, keep doing what's workin for ya!
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Old 02-02-2013, 08:54 AM   #525
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Great PR dude, keep it up!
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Old 02-02-2013, 11:49 AM   #526
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Great session and huge bench PR!! Congratz!! Yup dem der trapz is swoled up
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Old 02-02-2013, 11:56 AM   #527
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Looking good Beef McTraps. Another 20 pounds off and that muscle is really going to pop.

Quote:
I am often a minority in my opinion in favor of power shrugs. Well a picture is worth a thousand words...
Yes it does.

I think nothing is better for traps (and calves) then heavy ass weight. Keep it rolling.
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Old 02-04-2013, 05:36 PM   #528
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congrats on the PR an you are looking swole mate keep it up josh
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Old 02-04-2013, 06:18 PM   #529
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I used to like doing both power and full rom strict shrugs, although I do not anticipate doing any power shrugs ever again as they will for sure compress my lower spine.

Oly lifts rock. I wish I had enough coin to take that year long Oly lifting course here in town.

Solid Trapezoids you have built up Big J!
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Old 02-04-2013, 11:29 PM   #530
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Default

Quote:
Originally Posted by mab54 View Post
Great PR Josh, and traps looking very swole!
Thanks mab. Now if I could only deadlift like you....
Quote:
Originally Posted by Hunterace View Post
Great workout Josh! Congrats on the huge PR, way to smash it!!! Lookin big my friend, keep doing what's workin for ya!
Thanks Hunter. I will keep doing what I'm doing my friend.

Quote:
Originally Posted by nacho View Post
Great PR dude, keep it up!
Thanks nacho!
Quote:
Originally Posted by KD5NFW View Post
Great session and huge bench PR!! Congratz!! Yup dem der trapz is swoled up
Thanks KD.
Quote:
Originally Posted by BendtheBar View Post
Looking good Beef McTraps. Another 20 pounds off and that muscle is really going to pop.

Thanks Freak McBeef. That's the idea. The more I lose, the bigger I get...

Yes it does.

I think nothing is better for traps (and calves) then heavy ass weight. Keep it rolling.
Thanks Freak McBeef. That's the idea. The more I lose, the bigger I look


Quote:
Originally Posted by RobMoriRB View Post
congrats on the PR an you are looking swole mate keep it up josh
Thanks Rob.

Quote:
Originally Posted by Squatter View Post
I used to like doing both power and full rom strict shrugs, although I do not anticipate doing any power shrugs ever again as they will for sure compress my lower spine.

Oly lifts rock. I wish I had enough coin to take that year long Oly lifting course here in town.

Solid Trapezoids you have built up Big J!
Thanks Jim. I wouldn't count yourself out yet. Wait until you get that second opinion.
I've only ever tried the power clean, but I often look at pictures of the snatch.
It would be cool to take a long term Oly lifting course.
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