Front Squat, Paused
135 x 5
135 x 5
225 x 3
315 x 2
365 x 1
415 x 1
425 x 1
375 x 4
Glute Ham Raise
BW x 10
BW x 10
BW x 10
Hanging Leg Raise
BW x 10
+ 15 x 10
+ 15 x 10
BW x 12
Printable View
Front Squat, Paused
135 x 5
135 x 5
225 x 3
315 x 2
365 x 1
415 x 1
425 x 1
375 x 4
Glute Ham Raise
BW x 10
BW x 10
BW x 10
Hanging Leg Raise
BW x 10
+ 15 x 10
+ 15 x 10
BW x 12
Bench
135 x 10
135 x 10
225 x 5
275 x 3
315 x 2
365 x 1
400 x 5
~Wide Grip, Paused~
340 x 8
360 x 6
V-Bar Pushdown
140 x 10
180 x 5
260 x 10
Reverse Grip Pushdown
80 x 10
60 x 10
Still some tightness/pain but not nearly as bad as last week. Seems to be healing pretty quick.
What's new on the agenda, is there a meet on the horizon you planning to do?
Damn man, super strong!
400 x 5 fuckkkkkkkk
Thanks guys.
I'll probably do a meet later this fall. My focus right now is to get as lean as possible to give myself as much room as possible to grow into the 220's. I'm about 210 right now, somewhere around 10% bf. I've been this lean before, but I always seem to fizzle out once I hit 10% or so. I've always wanted to be shredded just to see what my physique looks like at that conditioning.
Whats your diet looking like? I need to lean back out after this meet. Ive put on some good mass, but some lard as well.
I've been trying out intermittent fasting for the past 4 weeks, and I really like it so far. It also works perfectly with my schedule. I eat my first meal around 1 pm, workout after work at 5 pm, have my post workout shake, then I'll eat a huge dinner around 8 or 9. Sometimes if I don't get enough calories in I'll have one more small meal an hour or two after dinner. I try to not eat anything past 10 pm, so I'm usually fasting for about 15 hours.
As for actual diet wise, I'm doing Low/No carb except post workout. I'll take in maybe 100 grams of carbs post workout, usually my protein shake and a couple bananas. Every 10 - 14 days I'll do a higher carb refeed day, I just kinda go by how I feel. Protein is 200 - 250 grams. I adjust cals by my fat intake. Right now I'm probably averaging somewhere around 2500 - 3000 calories a day. Try to get in at least 100 grams of fat minimum.
Squats
135 x 10
225 x 5
315 x 2
405 x 1
505 x 1
~Wraps~
555 x 1
600 x 1
~Raw~
505 x 5
EZ-Bar Curl
70 x 10
110 x 5
150 x 9
Cable Curls
150 x 5
200 x 12
180 x 10
Finally hit the big 600 on squats. Back squat form is continuing to get better, I'm pretty convinced all the sumo pulling has made the difference. Triple body weight squat will fall pretty soon, body weight was around 207 today.
Sureee you had to hit 600 after i did lol JK congrats man thats a big milestone. So your pretty much doing CBL from what it sounds like.
Arnie Press
40 x 10
60 x 5
80 x 5
110 x 8
100 x 9
Wide Grip Paused Bench
135 x 10
135 x 10
235 x 15
235 x 12
Rear Delt Machine
200 x 10
200 x 10
180 x 15
Rope Pushdown, One Arm
50 x 10
70 x 10
60 x 10
Reverse Grip Pushdown
100 x 10
120 x 10
140 x 15
Sumo Deadlift
225 x 10
315 x 5
405 x 2
495 x 1
585 x 1
650 x 1
660 x 1
Deficit Deads, Full Reset
500 x 5
Cable Row
200 x 10
250 x 5
300 x 10
280 x 10
280 x 8
Cable Curl
120 x 10
160 x 5
200 x 12
200 x 10
Rope Curls
120 x 10
100 x 10
Huge PR on Sumo. This was after a 17 hour fast; body weight was only 200. Will post vids in a few.
Video
Video
Incredible with those pulls man!
Good shit! Finally some vids. You're sumo form looks better than your conventional imo.
I'm almost wondering if sumo is going to be your pull focus now. Way to grind 660 out.
Paused Front Squat
135 x 10
225 x 5
315 x 2
365 x 1
435 x 1
445 x 1
455 x 1
400 x 4
Leg Curl
80 x 10
120 x 5
165 x 5
135 x 10
Hanging Leg Raise
Bw x 15
Bw x 15
Bw x 15
Felt strong as hell today; 455 is close to my all time PR on front squats without wraps, and I hit it paused....
Some crazy Front Squatting numbers!
Bench
135 x 10
135 x 10
225 x 5
275 x 2
315 x 1
365 x 1
425 x 4
~Wide Grip~
400 x 6
~Paused Wide Grip~
365 x 5
345 x 5
V-Bar Pushdown
160 x 10
200 x 5
260 x 10
Reverse Grip Pushdown
140 x 10
200 x 10
200 x 10
Finally got some benching on video:
Video
That 2nd vid sumo rep looked like a warmup for you. Shoulda done a double.
That's some cold ass benching!!
Squats
135 x 10
225 x 5
315 x 3
405 x 2
485 x 1
540 x 3
500 x 5
Seated DB Curl
40 x 10
60 x 5
65 x 10
65 x 10
Cable Curl
160 x 15
160 x 12
Hanging Leg Raise
BW x 18
BW x 15
BW x 12
Been busy as hell lately working on my new house, today was pretty grueling but I managed a decent squat PR.
Good fucking lord.