yeh man, the set was all about breathing i sat downin a chair after and was shaking lol, next monday i got 225x20
so my back is so fried from football, painting (house) and squatting alot so i couldnt deadlift yesterday or today which means my schedule needs a change, but i am getting a deep tissue massage tomorrow for the first time:)
anyways did back and bi work though:
barbell row
135x8
185x8
205x8
wide grip pulldown (as far as my hands could go)
100x8
120x8
140x8
150x8
140x8
fat grip cable row
100x12
110x12
120x12
110x12
100x12
lovin the volume
close grip pulldown:
120x10
120x10
120x10
barbell cheating curl (for strongman purposes)
65x10
85x8
105x6
115x4
115x2
finished off with a strict set
65x15
cheat hammer curl into a simulation log press (just to get a feel for it)
15’sx5
25’sx5
35’sx5
45’sx5
40’sx5
really liked these
concentration curl
3x25x10
reverse barbell curl
45x10
65x10
45x10
nothing like finishing with shrugs (straps on at this point)
105x20
195x20
225x20
liked the reps
arms have gained one inch in like a month
up to 17’s
o yeh and i forgot heres the program i might switch too soon
monday:
legs (powerlifting stance squat) and bi’s
tuesday: chest and tri’s
wed.: lots of cleans and jerks, push presses anything for strongman
thrus:
off
fri:
deadlifts (5x5 for now) and atg squats high reps and frontsquats
(back assistance of course)
sat:
second chest/bench day
sun: off
ATG squats
135x10
2x155x10
135x10
calf raise
105x10
195x10
225x10
105x20
seated calf raise
3x90x10
extension
150x10
170x10
190x10
210x10
curl
50x10
70x10
60x10
lunges with 30 pound dumbells i think i did close to 40 steps total then died lol
bench:
45x20
135x10
205x10 PR
185x10
175x10
decline smith
105x5
195x5
245x5
225x5
215x5
Close grip inclien:)
135x10
155x7
165x6
165x4
185x3
weird that 185 was easier than 165 lol
incline barbell skull crushers
4x55x10
dips supersetted with laterraises
bwx5 15’sx10
bw-40(assistance)x8 20’sx10
bw-50x10 20’sx10
bw-50x10 20’sx10
front raises
15x10
25x10
20x10
Dumbbell curl
20’sx8
30’sx8
40’sx8
50’sx8
30’sx10
hammer cable curl
40x35
rope extension
50x40 PR
anything else i should add here for tri’s?
JM press,rolling db extensions, tate press, smith machine JM press, close grip board work or floor press? just some ideas
whats a tate press and rolling db extensions?
tried jm presses, need someone to critique my form cuz i just wasnt feeling them
back day:
pullups with assistance lol
bw-50x10
bw-40x10
bw-30x8
getting there…
smith rows
105x10
135x10
155x10
still dont like barbell rows, o well
wide grip lat pulldown
3x130x10
fat grip cable row
120x12
130x12pr
140x12 pr!
smith shrugs
105x20
195x20
245x20PR
these make so much noise hahaha
will be squatting 225x20 tomorrow:)
[quote]bignate wrote:
whats a tate press and rolling db extensions?
tried jm presses, need someone to critique my form cuz i just wasnt feeling them[/quote]
rolling db extensions
http://asp.elitefts.com/qa/default.asp?qid=41945&tid=106
tate press
JM press-from the man himself
mmm i like the tate press, the rolling db extension almost seems like a variation of the jm press
thanks man my db’s only go up to 60’s so thats a limiting factor
Squats:
45x10
135x10
225x15 not a pr but still im not going backwards and i dont expect to increase every week
185x10
beltless close stance box squats (well below parallel for me cuz i need to work on out of the whole)
135x10
185x8
205x6
225x4
245x2
i still love that rep scheme and after i hti 225x20 thats what im switching to, it should still build mass with the 10,8,6 sets but also alot of power with the 4,2
30 minutes post football 3 hour practice:
barbell bench
45x20
135x10
185x10
205x8
215x6
225x4
245x1
love these reps
close grip incline
135x10
145x8
155x6
175x4
195x2 pr
barbell skull crushers
45x10
65x10
85x8
barbell curl
65x10
2x75x10
reverse barbell curl
45x10
2x55x10
bw hypers super setted with planks
bwx15
front plank to failure
bwx15
front plank with 45 on back till failure
goals for football season:
maintain bench, squat and dl, lift 3 times a week having one day for each of the big three
reps will be 10 8 6 4 2, keeping number of exercises per day to less than 5 since i practice everyday
is this to unreasonable?
Barbell bench (no squats or deads till tomorrow legs to fried)
Post 2 hour scrimmage where i played DL and OL so i was fucking fried after that gave it my all
45x20
135x10
185x10
205x8
215x5 (yes lower)
225x4
245x1 seems to be stuck here, i dont mind its 20 pounds away from my non fatigued max XD
close grip smith incline:
105x5
135x5
185x3
195x1
205x1
135x8
wanted to see how close i am to 225 on these, my tricpes were bulging in the mirror when i was doing these love it
seated dumbell shoulder press
40x10
50x8
60x5 drop set into 35x8 burned
seated lateral supersetted with front lateral
15’sx8 into 15’sx8
10’s10 into 10’sx10
so tired at this point that weighr was enough
barbell curl
45x10
75x10
95x10
super strict burn out
65x10 HELL YEH I LOVE IT
plate pinches
3 5 pound plates in each hand help for a minute on two sets each, like these too, should be good for football to grab and hold on to ppl knock them around XD
deads (from rack) and box squats tomorrow, wont do much pulling from ground or regular squatting cuz my lower back gets fried during practice and i dont want to pull something
good luck with football…
I decided not to play football I needed focus on school and lifting of course
if your not able to maintain the weight you to, you will get it back quickly after the season, muscle memory for the win
also check back at my log
k,
bench workout on thursday:
barbell bench
135x10
185x5
3x225x3
255x1 pr (for an after practice lifting session)
close grip incline
135x3
175x2
185x2
205x1
225x0, missed the groove
135x10
dumbbell shoulder press
3x45’sx12
tricep extensions
dont remeber
some barbell curls, back extensions and planks
todays bench work: (will do legs this week, backs finally feeling better)
flat bench:
135x10
185x5
225x3
255x1
275x1 PR BITCHES:)
close grip flat bench
135x3
185x3
3x205x3 (coulda done more)
dumbell shoulder press
40x12
50x12 PR
45x12
lateral raise
15x10
20x10 (these were done above parallel
skull crushes with a barbell
3x65x10
reverse hypers
2xbwx15 worked on the stretch here
planks
bwx30
bw+45x30
pullups:
bwx8 pr
bwx6
bwx4
bwx4
total of 20, this was right after practice lol
barbell curl
3x65x10, super strict, full ROM burned alot,
dont know if ill be able to squat yet, back is still acting up after playing games.
saturday: (legs tomorrow, back is healed :))
barbell bench (weak cuz i had a game yesterday and all i do is push ppl like a press lol)
45x20
135x10
185x3
205x3
225x1
255x1
225x3 + 1 negative rep
135x25 PR
incline close grip
135x8
155x6
175x5 drop set into 135x5
smith press BTN
65x12
85x12
105x12 PR, never done more than 8 with this weight
105x6, so juiced out after last set
side laterals (one arm at a time)
20x8
30x8
35x8 PR
barbell curl
95x10
115x4 to tired
15 sec later, 65x15
skul crushers
65x10
75x9 PR
65x10
hammer curl drop set (forearm hell)
50’sx8 PR
40’sx8
30’sx10
15’sx15
mega burn
power smith shurgs
105x20
195x20
285x20 40 pound PR
front plansk
bwx30 sec
2xbw+45x30 sec
Sunday:
legs/back, getting back into things after straining my back three weeks ago
box squats
3x135x8-10
deadlifts
135x20
pullups
bwx8 pr
bwx8
bwx6
plate pinches
three fives in each hand till failure
pullup hang,
bwx30 sec.