Out Brucing the Banner with T-Alpha (log)

[Shaolinkiwi]

Originally Posted by BenReilly

and the only prescription....is more deadlifts!!!!!

Dam straight, write me up some 5/3/1's please Doc.

[BendtheBar]

Originally Posted by Shaolinkiwi

Yea after years of hating / avoiding them, they are becoming a favorite - I got the fever!!

Do it to it! It took me a while to fall in love with deadlifts, but once I did...bam!

[kitarpyar]

Originally Posted by BendtheBar

Do it to it! It took me a while to fall in love with deadlifts, but once I did...bam!

I like the utter simplicity of the deadlifts.































and they are the lifts were you can move the heaviest weights for reasonable distance

[Shaolinkiwi]

Yep the deadlift is a scholar among gentlemen. I just did a quick calc on my estimated 1RM for deadlift based on yesterdays effort.

New 1RM now 385lbs.....crazy. Before starting it was 330.

[BendtheBar]

Originally Posted by Shaolinkiwi

Yep the deadlift is a scholar among gentlemen. I just did a quick calc on my estimated 1RM for deadlift based on yesterdays effort.

New 1RM now 385lbs.....crazy. Before starting it was 330.

Great progress

[nighttrain]

yeah i dont believe those calculators.......

mine is never right

[Shaolinkiwi]

Originally Posted by nighttrain

yeah i dont believe those calculators.......

mine is never right

Don't say that!! I'll just go and pick up my shattered ego off the floor now :P

j/k

Originally Posted by BendtheBar

Great progress

Thank Btb

[Shaolinkiwi]

Bench day bbuuudddyyyyyy! T minus 5 mins

[Shaolinkiwi]

Felt good today, had yesterday as rest day and felt all the better for it. Legs and back were a bit tender from the Deadlifts.

Flat Bench

Warm up sets
1 x 5 - 90
1 x 5 - 110
1 x 1 - 132

Working Sets
1 x 5 - 132
1 x 3 - 155
1 x 12 - 176

Felt pretty good after hitting these without too much trouble at all. Really had my form down today and that helped. Took a slightly wider grip on the bar and made a big difference.

I decided to head to the smith racks and do some heavy singles as I had no spotter.

Flat bench singles * Smith
1 x 1 - 175
1 x 1 - 220 FAIL
1 x 1 - 190
1 x 1 - 192
1 x 1 - 198
1 x 1 - 204

Assistance sets
Ez Curls:
2 x 10 - 100
3 x 10 - 78

Standing overhead cable extensions:
2 x 12 - 78
1 x 12 - 100

Lateral Raises:
3 x 15 - 25

Bear Complexes:
3 x 4 - 88

Took 2.5 scoops of Jack3d and 3 caps of T-Alpha. Enjoying the mix of these products.

[Shaolinkiwi]

Didn't have time to post up last Friday's work out due to work, so here we go:

Squat Day* Smith

Warm up
5 - 90
3 - 110
1 - 130

Working Sets
5 - 231
3 - 264
14 - 297

Then moved on to some heavy singles:

First 2 sets got to just above parallel, target is to hit parallel on these weights
1 x 1 - 350
1 x 1 - 375

*** At this point it was more like 1/4 squats but did them anyway
1 x 1 - 395
1 x 1 - 420
1 x 1 - 440

Leg Press:
3 x 20 - 90 *Done slow and to max depth. Focus to work out getting out of the whole on squats

Calf Press:
3 x 20 - 90

Leg Curls:
1 x 10 - 100
1 x 10 - 120
1 x 10 - 80

This week is my de-load week.