That’s awesome! Don’t know where you grip but wider can really help wrists and elbows.
12/2
Weight: 203.0
Shoulders
OHP
5 x 95
5 x 115
5 x 135
3 x 165
2 x 185
1 x 200 (super smooth and strong)
0 x 205
0 x 205
1 x 185 (big time grind)
5 x 155
5 x 135
Seated DB OHP
5 x 70
5 x 3 x 80
Superset
Standing DB OHP
3 x 8 x 55
3D Bands
3 x 20
Giant Set
Lateral raises
4 x 15 x 20
Tricep extensions
4 x 15 x 70
WG pull ups
4 x 5 x BW
Giant set
Front raises
3 x 12 x 20
V-Bar Pushdown
3 x 15 x 120-150
Face pull
3 x 15 x 110
Superset
Rear felt row/raise
3 x 10 x 25
Plate raise
3 x 12 x 35
Single arm tricep extension
3 x 12 x 30-40
1/4 mile w/ 90lb pack
1/4 mile jog w/ 25lb vest
Another good day, 200 moved real quick today, but 205 simply wouldn’t budge, ha. Felt great despite all the volume and intensity. Off tomorrow, deload next week, come back for more PRs (it’s a party, up in here, up in here…DMX anyone?!)
Thanks all for the support! I’m sure thinking 405 is right around a corner, just not sure which one yet haha but I have no doubt I’ll be there and owning it soon. My body feels great, I feel strong and healthy as hell, and I have confidence in all my lifts at this point in time, it’s a good feeling!
Damn, I love this site, haha
(May upload the 200 if it works from my phone, if not, probably Monday)
2 Likes
Maybe be part of my current playlist lol
2 Likes
12/4/17
Weight: 208.2 (damnit, me)
Legs
Low Bar Squat (all squats will be low bar unless otherwise noted from this day forward)
5 x 135
5 x 185
5 x 225
5 x 8 x 265 (~70%)
12 x 135
Superset:
Lilly Shrugs
4 x 10 x 75lb DBs
Calves
4 x 12-15 x 90
Walking Lunges
25 each leg x +25lbs
25 each leg x BW
Glute Bridges
3 x 10 x each leg
Insta-thirst…engaged. Did glute bridges for all my admirers, haven’t gotten any offers for modeling or clothing yet…must not be doing it right…not as sexy in sweats and a long sleeve, maybe?
The 5 x 8 felt good with low bar, man I just feel tighter in the hole (chortle) and more under control descending and ascending, good stuff.
Deload…engaged.
1 Like
12/4/17
Second Workout
Cardio/Conditioning
2 Rounds (4 laps ~1/4 mile)
4 Laps running x BW
4 laps walking x +90lbs
4 laps running x +25lbs
4 laps walking x +25lbs
(~2.5 miles total)
5 minutes stairmill x level 8-11 x +25
5 rounds (+25lbs)
10 back extensions
10 decline sit ups
5 pull ups
10 push ups
Had the blood flowing, honestly not in as bad of shape as I thought, legs were fatigued, but I wasn’t nearly as gassed as I thought I was going to be. Good stuff.
2 Likes
12/5/17
Weight: 202.2 (that’s better)
Chest
Incline DB Bench
8 x 70
5 x 80
5 x 90
5 x 5 x 100
Dips
3 x 8 x +40
1 x 12 x BW
Tri Extension
3 x 15 x 70
1 x 20 x 50
Cable Up and Unders
15, 12, 10, 8 x 30, 40, 50, 60
Dirty Thirties (CGBP, Skull Crusher, Pullover)
3 x 10/10/10 x 65
Single Arm Extension
3 x 10 x 30
Superset:
Pull Up
3 x 3
Push Up
3 x 15
Incline DB Tri Extension
3 x 15 x 20s
Decent day, nothing earth shattering for sure, just stuck on this plateau at moving the 100s for sets of 5, may back off to 90s or 95s and attempt to accumulate a bit of volume to bust through it, haven’t decided yet, but it makes sense to me.
1 Like
12/5/17
PM Work
Weight: 207
Cardio/Conditioning (4 laps = ~1/4mile)
4 laps x running
4 laps x +25lbs
4 laps x +90lbs
4 laps x running/racing
4 laps x +25lbs
4 laps x +90lbs
4 laps x f*ckin’ race
A good one, feeling it today, haven’t legitimately ran and raced someone for a long time, but my 175lb lifting buddy wants to throw sprints in, and I’m faster than him at 200, so it makes for a fun little race since we are pretty close speed wise.
2 Likes
12/6/17
Weight: 204.2
Back
Sumo/Squat Stance Deadlift
5 x 135
2 x 5 x 225
3 x 5 x 275
Chest Supported BB Row
5 x 10 x 135
Single Arm DB Row
3 x 12 x 100
Superset
Lat Pushdown
4 x 15 x 80-100
Low Point NG Row
4 x 15 x 120-150
Lat Pulldown
5 x 10-12 x 120-150
Still in de-load mode, but wanted to mess around with sumo/squat stance deads, just to see how they felt, and man…they felt awesome…low back felt absolutely zero torque, was able to sink my hips and actually use some leg drive…I felt rock solid and grooved (with the caveat that I only went up to 275) but I genuinely felt I could’ve pulled 405+ pretty easily today, even with tired legs and a beat up body from the week…it was a good feeling.
The stance felt super wide, but looking at video it looked more like a semi-sumo than a true super wide, sumo stance. But man could I feel the difference, kept an upright back, felt the power through my hips, weight may soon be moved, have a couple of videos that I may throw up for some critique, but until then, will be digging around in some folks’ logs to get it nailed down.
Edit: Felt like I was able to keep the bar in a much better position/path of travel today.
2 Likes
for fuck sakes… Imma just go back to bed and leave this PR shit up to you since you seem to be knocking them out of the park!!
Good stuff brother!
1 Like
Ha, thanks man! Plateaus all seemed to kind of get busted at once, back in it for a long grind to the next set of numbers.
4 Likes
12/7/17
Weight: 204.4
Shoulders
Seated DB Press
5 x 70
3 x 80
3 x 2 x 90
8 x 75
6 x 75
10 x 60
10 x 60
8 x 60
High Pull (in smith)
2 x 12 x 45
2 x 10/10/10 x strip set
Lateral Raise
4 x 12-15 x 20
Front Raise
4 x 12 x 30
OH Tricep Extension
3 x 25 x 30-50
Superset everything with band pull aparts and various rear delt focused exercises.
Decent day, 90s moved pretty well on DBs, I wanted 3 x 3 but I don’t count the first “loading” rep where the spotter helps get it set up, and I expended enough energy doing that that it seemed unwise to try a “4th” rep (in reality the 3rd unassisted) with them.
Ready for a rest day, and then…Saturdays are for the boys(and PRs)!
5 Likes
12/8/17
Weight: 202.4
gasp OFF gasp
…or is it?
Rut Roh… you’re about to fit into those skinny jeans !
I’m OFF for 2 days in eat and recover and condition mode so passing the PR baton to you for Saturday!!
Haha we shall see, not sure if I have the intestinal fortitude for a 245 x 20 (like some people) set at the moment, but my plan is 385 x 1 and if I just don’t have that in me, then a “punishment” set at 315 for breathing squats. (Best laid plans and all that…but I’ll try to hold the baton proudly)
2 Likes
I’m slowly working up but I’m not sure how my body will respond to that heavy of a load all at once.
We’ll see. Not sure when I’ll have time in my training to do a week of testing but I think I’d like to do it sometime after the T-ransformation challenge is over - so June/July 2018 to get a good gauge on a good 1RM or even an accurate 3-5RM for each main lift.
I feel like tomorrow’s going to be a good day for @Despade !!
12/9/17
Squats
2 x 5 x 135
2 x 5 x 225
1 x 3 x 315
1 x 1 x 355
1 x 0 x 385 (spotter was touching me all the way down, cut it short and re racked it)
1 x 0 x 385 (had it, spotter touched ribs out of the hole, didn’t feel like he took any weight, but not counting it)
1 x 8 x 315
2 x 5 x 315
1 x 6 x 315
Step ups
2 x 10 x 135 to 12” box
Lilly shrugs
3 x 10 x 50s
Good mornings
3 x 5 x 135
Calves
Random box squats and seated good mornings to see how they felt.
Some abs and stretching.
Some good, some bad today… the bad, I genuinely felt I had it, but had a new spotter and even tho I told him I move slowly through the lift he still touched me out of the hole (phrasing?) so I’m not counting 385 as going in the books… f*ck… the good news is 315 felt like butter for the 4 sets, work, but solid.
Not gonna lie, I was actually fairly upset about the spot, I’d been seeing myself hit that 385 since last night, I was mentally ready to own it, and it felt great and rock solid on the unrack and descent both times… but, this too shall pass, and I’ll be ready for next time.
2 Likes
Get a pair of wrists wraps. It was a huge help for me and really relieves discomfort on the wrist. Also nice PRs, brother.
I woulda slapped that guy in the nuts
3 Likes
yeah man, you’ve got it so this is just a warmup for the next time and you’ll be even more mentally prepared for it.
yeah, phrasing!! funny af
1 Like