190 (2?) kg CGB at 210...and not being satisfied. Great lifting!
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190 (2?) kg CGB at 210...and not being satisfied. Great lifting!
High Bar, ATF Squats
135 x 10
225 x 5
315 x 2
365 x 1
405 x 1
435 x 1
450 x 1
465 x 1
480 x 1
490 x 1
500 x 1
400 x 5
EZ-Bar Curls
70 x 10
110 x 5
150 x 8
120 x 10
Huge PR on High Bar. Also the first time I've squatted 500 without a belt.
Grats on the CG and ATF PR's, 500 deep is huge. How much if at all do you alter your foot positioning between high bar and low?
Stance is a definitely a little narrower with high bar. Closer than shoulder-width.
Military Press
Bar x 20
135 x 10
185 x 2
215 x 2
250 x 3
225 x 5
Close Grip Bench
135 x 10
225 x 5
275 x 5
325 x 10
Rear Delt machine
120 x 10
160 x 10
170 x 10
170 x 10
Reverse Grip Push-down
50 x 15
70 x 15
70 x 15
Cable Lateral Raise
60 x 10
90 x 6
80 x 10
Sumo Deadlift, re-set between reps
135 x 10
225 x 5
315 x 5
405 x 1
495 x 1
545 x 6
Close Grip Cable Row
150 x 10
200 x 10
280 x 10
260 x 12
Wide Grip Pullups
BW x 5 x 5
Seated DB Curls
35 x 10
50 x 10
50 x 10
50 x 10
Realized my lower back wasn't fully recovered by the 495 warm-up rep, too late by then, decided to just grind out as many reps as I could.
Close Grip Bench
135 x 10
135 x 10
225 x 5
275 x 3
315 x 3
375 x 1
415 x 3
~Neutral Grip~
375 x 8
~Paused~
325 x 5
325 x 5
Cable Triceps Extensions
120 x 10
160 x 10
200 x 12
200 x 12
200 x 12
Felt awesome today.
Close grip is getting nuts, not sure how you had gas left for all those extensions.
Low Bar Squat
135 x 10
225 x 5
315 x 5
405 x 2
475 x 5
~High Bar~
375 x 9
Seated DB Curls
35 x 10
55 x 5
60 x 10
60 x 10
60 x 9
Hanging Leg Raise
Bw x 15
Bw x 12
Bw x 12
Started getting some really bad ab cramps during the leg raises. Never had that happen before.
Incline Bench
135 x 10
135 x 10
225 x 5
275 x 2
350 x 6
~Paused~
255 x 10
DB Rear Delt Row
35 x 10
45 x 10
55 x 10
65 x 10
65 x 10
Seated DB Lateral Raise
30 x 10
45 x 10
45 x 9
45 x 8
Reverse Grip Pushdowns
50 x 10
80 x 10
100 x 10
80 x 12
80 x 12
Still getting a little pain in my right pec/shoulder area. Doesn't seem to be getting any worse, just kinda comes and goes. Still being cautious about it, I'll definitely back-off on the intensity if it gets bad again.
everything is crazy strong as usual. try a lacrosse ball for your chest pain. work it out for a few minutes and then ice.
Very strong pressing. I'm in a similar discomfort situation its right where my right pec meets my right anterior delt and feels like it shoots in to my trap a bit. Bothering you on just the pressing or pulling too?
Dimel Deads
225 x 10
295 x 12
295 x 12
295 x 12
Bent Over Row Machine
90 x 10
205 x 10
180 x 12
180 x 11
EZ-Bar Curls
70 x 10
110 x 5
160 x 3
150 x 5
Cable Curls
200 x 10
180 x 10
160 x 12
Bench
135 x 10
135 x 10
225 x 5
275 x 2
315 x 1
365 x 1
405 x 1
470 x 1
425 x 4
~Wide Grip~
365 x 10
V-Bar Pushdowns
140 x 10
180 x 10
220 x 10
240 x 10
220 x 10
My spotter swore he barely put a finger on the bar for 470, not sure if he touched it or not. It did come off my chest pretty easy but slowed to a grind about half way up, and then popped into lockout easy once I got to a certain point. All the close-grip work lately has paid off big time. I doubt I'll keep up this pace all summer but 500 is looking closer all the time.
Still barely put on a pound of weight; I seem to hover right around 210.
With all due respect i cannot stand your bench. That is all.
High Bar ATF Squats
135 x 10
225 x 5
315 x 2
365 x 1
405 x 1
465 x 3
440 x 4
415 x 6
Seated DB Curls
35 x 10
50 x 5
65 x 10
65 x 9
50 x 10
50 x 10
50 x 10
Hanging Leg Raise
Bw x 15
Bw x 15
Bw x 12
Close Grip Bench
135 x 10
135 x 10
225 x 5
275 x 2
315 x 1
365 x 1
430 x 2
385 x 5
Military Press
135 x 10
185 x 5
235 x 6
Rear Delt Machine
120 x 10
160 x 10
180 x 10
180 x 10
180 x 10
Reverse Grip Pushdowns
60 x 10
80 x 15
80 x 15
Cable Lateral Raise
60 x 15
70 x 12
Monster day today. Wasn't even expecting to hit a PR on military after the big PR on close grip bench.
First time having a look in this journal. Very impressive, mate (and I had pretty high expectations).
Sumo Deadlift
225 x 10
315 x 5
405 x 5
495 x 1
585 x 1
650 x miss
610 x 3
~Full Reset~
585 x 3
Wide Grip Lat Pulldown
150 x 10
200 x 5
250 x 10
260 x 10
230 x 10
EZ-Bar Curls
70 x 10
110 x 5
130 x 10
120 x 10
110 x 10
650 was so damn close, got it above my knees, just couldn't bring my hips through.