Disciple X, One Day I'll Be Strong...

[Disciple X]

1-25-13

Sumo Rack pulls- beltless
135x5
225x5
315x5
365x5
405x5
455x5
500x5 PR!
550x3 PR!
585x1 PR! (Smokeshow)
600 fail. Could have done this easy if i hadnt hit 585 before...

Bottom up Pin Squats
135x couple sets
225x5 Just messing around with these but really liked them... might put them in the routine somewhere...

Jam up session! Pulls felt strong! Used hook grip up to 315 or so then switched to straps...

[BendtheBar]

Originally Posted by Disciple X

Thanks. Its tough running metal militia bench and doing 2 lower days every week, but i'm doing my best. Something's probably going to have to give soon though..

By the way, I switched to Metal Militia bench form last year because of you and it has worked well.

Congrats on those beefy pulls.

[Disciple X]

Originally Posted by BendtheBar

By the way, I switched to Metal Militia bench form last year because of you and it has worked well.

Congrats on those beefy pulls.

Not much is done "because of me" in the lifting community... i feel honored

It is a great program, and they know what they're talking about when it comes to benching... hope to see you bench some nasty weight this year metal militia style

[BendtheBar]

Originally Posted by Disciple X

Not much is done "because of me" in the lifting community... i feel honored

It is a great program, and they know what they're talking about when it comes to benching... hope to see you bench some nasty weight this year metal militia style

400 here I come.

[Disciple X]

I want 405

[Disciple X]

1-28-13

Shoulder Press
45x10,10
95x12
120x10
140x6
150x3

Db seated shoulder press
40x10
60x10
80x3. Too heavy

Hammer strength rowes- logging as machine = 45 for simplicity
225x10
315x6,10,10,10

Side raises
25x10

Magnum pulldown
150x15,20

Pec deck
65x40 restoration work...

Reverse pec deck
65x20

Rope tricep extensions
60x25,25

Basically a bunch of shoulder and upper back work. Tried pullups but they hurt my pec... i figure if my pec is hurt, i might as well beef up my shoulders and back

[BendtheBar]

Hope that pec is nothing lingering. Get healed.

[Disciple X]

Originally Posted by BendtheBar

Hope that pec is nothing lingering. Get healed.

I dont think its serious... i had a serious bombout session and it just got strained/ stressed too much. And then i benched heavy on it again... it may take a week or maybe a couple weeks but i'll be right back at it. In the meantime my shoulders and back will get stronger

[Disciple X]

1-29-13

Box squats
45x10

High box
135x5
225x5
275x5
315x5
365x6 PR!
430x5 PR!
460x2 PR!

Med
405x2 ugly! But a PR!

Low
315x5
370x4 PR! (More than i've done close stance...)

Played around with some sumo rack pulls at a lower level... maybe 4" off floor. 135x3 225x2

One arm bb press.... just because.
45x a couple each arm
65x1 each arm....

Another good one in the books. I still need to sit back more. If the bar is sitting right on my back and i stick my chest out and sit back, i create more tension the lower i go down. If i screw it up, i get loose :-/only my very last set felt like i nailed it 100%. The rest were pretty good, but i was satisfied with the way 370x4 felt.

[Mr.Silverback]

Originally Posted by Disciple X

If the bar is sitting right on my back and i stick my chest out and sit back, i create more tension the lower i go down. If i screw it up, i get loose

This is my issue too, gotta keep working the form! Seeing some STRONG work IN HERE!! Hope the pec heals and is nothing serious