Linedriver465 All Things Weightlifting

[linedriver465]

Originally Posted by BendtheBar

Keep rocking them squats.

Thanks! I have a feeling the new bar position is going to help my squat fly up

Originally Posted by Randoja

Solid lifting in here bro!

Thanks Doja

Originally Posted by BendtheBar

That's how it's done. Keep crushing it.

Thanks! Just trying to put in the time and effort so that I can get back to SHFW

[linedriver465]

12/13: Medium Squat, Light Deadlift, Heavy Pull
Goblet Squat
50x10
75x6

Back Squat
95x5
135x5
175x3
205x2
225 x 5 sets x 6 reps
245 x 1 set x 6 reps

Snatch Grip Deadlift
135x5
185x3
225x3
275x3
315x8 -> little too heavy considering shit energy levels today
275 x 2 sets x 8

BB Shrug
135x10
225x5
315x3
405x3
495x4 -> ok, but turned in to a power shrug, which wasn’t what I wanted
455 x 2 set x 4 -> still a powerish shrug, but less so
405x 2 sets x 4 -> much better, not a power shrug
405 x 2 sets x 5
315 x 3 sets x 5 -> better form than 405lb sets

DB Hammer Curls: 30 x 12e

Calf Raises: bw x 150 (alternating 10/5 reps on each stair)

Supinated Chins: bw x 15, 11

BB Curl (Poundstone style): 30 x 30 + 10rp + 10rp

[linedriver465]

12/14: Heavy Bench and Light OHD
BB Flat Paused Bench
45x 12, 12
75x8
105x6
135x3
165x3
195x1
225x1
210 x 8 sets x 3 reps
210 x 1 set x 4 reps

Standing OHP
45x5
65x3
85x3
95 x 9, 8, 8

Seated HS BHTNP (weight each side): 50 x 13, 10

Incline Bat Wing + Reverse Fly
7.5 x 8
5x 2 sets x 11

Incline DB Press: 60 x 12

BB Shrug: 135 x 30

Dips: bw x 25

Rope Pushdown
50x30
70x15

Facepull: 70x12

[Randoja]

Nice benching Nick.

[BendtheBar]

Hope the benching felt light. Shashank on!

[linedriver465]

Originally Posted by Randoja

Nice benching Nick.

Thanks doja! Just trying to get that silly bench up - widen the grip a little bit seems to be helping nicely

Originally Posted by BendtheBar

Hope the benching felt light. Shashank on!

Sure did Steve! I now put my pinky on the smooth part of the knurling between the two ridged parts - it feels much better and I feel like I can pull apart the bar and stay tight more easily.

[linedriver465]

12/16: Heavy Squat, Medium Deadlift, Light OHD
Goblet Squat
50x10
75x6

Back Squat
95x5
135x5
165x3
195x3
225x2
245x1
265 x 5 sets x 4 reps
285 x 2 sets x 3 reps
285 x 2 sets x 2 reps

RDLs
135x5
185x3
225x3
285 x 6 sets x 6 reps

Seated DB OHD
45x12
50x7

Seated HS BHTNP: 60 x 8, 6

Incline Hack Squat Machine: 1 pps x 10

Ab Wheel Rollout (kneeling): bw x 20

[linedriver465]

12/17: Heavy Pull, Medium Bench
Goblet Squat
50x10
75x6

BB Power Clean
95x3
115x3
135x3
155x2
175 x 8 sets x 3 reps

Paused Incline BB Bench
45x10
65x5
85x3
105x3
135x3
145x3
165 x 5 sets x 6 reps
165 x 1 set x 5 reps

Weighted Supinated chins: bw + 45 x 7, 6

Weight Parallel Bar Dips: bw + 45 x 12, 10

Ripptoe Skullcrushers
80x10
70x12

Rope Curls
50x25
75x15

BB Curl: 70 x 9, 8

Tricep Rope Pushdown: 75 x 20

[linedriver465]

12/18: Heavy deadlift, light squat, light OHD
Goblet Squat
50x10
75x6

Deadlift
135x8
185x3
225x3
275x3
315x2
365x2
405x1
455x1 -> overwarm single to prime to CNS
410 x 2 sets x 4 reps
410 x 5 sets x 3 reps
410 x 1 set x 2 reps

Seated DB OHD: 50 x10

Seated HS BHTNP
55x12
60x10
65x8

BB Front Squats
95x5
115x3
135x3
155x3
185 x 3 sets x 8 reps

Incline Hack Squat Machine: 2pps x 10

[linedriver465]

12/19: Heavy Bench and Medium Pull
BB Paused Flat Bench
45 x 15, 15
75x8
105x6
135x3
165x3
195x2
230x1 -> overwarm single
215 x 8 sets x 3 reps
215 x 1 set x 2 reps

BB Row (bench grip, deadlift stance)
135x5
150x3
165x3
180 x 1 set x 6 reps
175 x 5 sets x 6 reps

Flat RGBP: 145 x 10, 10, 9.5

Reverse Pec Deck Machine
60x15
70 x 3 sets x 15 reps

Back Extension: bw +25 x 10

Glute Bridge: bw x 25, 20, 20, 30

V-bar Tricep Pushdown
95x32
120x18

BB Curls
60x17
65x12

Reverse BB Curl: 50 x 10

Ab Wheel Rollout: bw x 15, 10

Decline OHD Crunch: bw + 25 x 10