I'm (building a big) Back!!

[dechrist]

Long time log update every day.

I've hit some major p.r.s since last time heres a couple.


Squat: 315x5
Deadlift:370x3
Press:160x1
Bench:225x2

Bodyweight -169

If anyone followed my log before I do 5/3/1 and lately have been adding in rest pause for much needed change and to assist in growth.

My lifts before were all subpar and to be honest I don't have my old log in front of me but trust me when I say i've gotten and still am getting stronger, since that's what it's all about anyway.

Here's last nights training and tonight is deadlifts.



http://www.facebook.com/v/10150839987184762

Standing Press video from tonight, last rest pause set.

Standing Press:

95x5

105x5

120x15 rest pause

95xtil failure

Close Grip Bench:

155x21 rest pause

Chins:

1x5

1x21 rest pause

Curls:

1x5

1xrp

Various other work for upper back, lats, triceps, and the extreme stretching for chest and chins.

Conditoning:

Jump Rope 15 sec on/15 sec off x 10 rounds

[dechrist]

Had an awesome day today and an awesome session.

Deadlifts:

250x5

295x5

335x5

225x20

http://youtu.be/DL21Fxp_NR0

Safety Bar Squats:

155x5

165x20

Leg Curls:

rest pause

Conditioning:

Ab Circuit

x20 Incline Sprints

I’ve seemed to have lost a couple pounds back down to 165, but whatever i’m getting stronger it’s all that matters.


http://youtu.be/DL21Fxp_NR0 http://youtu.be/DL21Fxp_NR0
deadlifts


http://youtu.be/u0BtDtfjA-s
safety bar squats

[dechrist]

Bench Press:

145 x 5

165 x 5

190 x 13 (rest pause)

135 x 17

DB Incline:

55 x 5

60 x 20 (rest pause)

Weighted Chins:

bwx5

35 lbs x 14 rest pause

Weighted Dips:

bwx5

35x30 rest pause

Reverse Curls:

30 reps rest pause

Extra work for upper back, triceps, and lats.

all 3x15.

Conditioning:

2 mile incline walk.

[dechrist]

Trained saturday morning with my friends in an ohio worlds gym on our way to the arnold. We all collectively maybe got 7 hours of sleep, so we were all a little delirious.

Squat:

205x5

225x5

285x5

165x20

Deadlift:

335x5

245x15

Ab stuff, leg curls, etc etc etc. nothing awesome.

Sunday Morning:

3 rounds of tabata prowler intervals

——

Standing Press:

105x5

115x5

130x9 rest pause

95x15

Close Grip Bench:

135x5

155x22 rest pause

Chins:

30 reps total, one rest pause set all wide grip.

Curls:

1x33 rest pause with grip4orce

Lots of work for upper back and lats and tris. 3x20, 3x15

Conditioning:

am dog walk 40 mins.

2 mile inclined treadmill walk post workout.

[dechrist]

Great session tonight

Deadlifts:

275 x 3

315 x 3

350 x 6 (p.r.)

245 x 20

Safety Bar Squats to low box:

135x5

185x20

Good Mornings:

115 3x10

Leg Curls:

rest pausex35 reps

Conditioning:

ab circuit 3 times through

x20 incline treadmill sprints on 15 percent incline and 10.5 mph

fucking awesome.

[dechrist]

I hope you took the time to support all the great women of this world and if you didn’t you probably suck.

Now onto the bench events of the day

Bench Press:

155x3, 165x3, 205 x 3, 185x3, 135x35 rest paused

DB Incline Bench:

50x5, 65x35 rest pause

Chins wide grip:

1x5, 1x25 rest pause, 1xfailure

Dips weighted w/45:

1x5, 1x35 rest pause

Reverse Curls:

70 lbsx35

extra work for upper back and lats, and triceps. Ended with a 2 mile walk to awesome music.