Sucks about getting sick dude. Nothing you can do but bounce back like you said! Keep up all your strong lifts, invain.
Printable View
Sucks about getting sick dude. Nothing you can do but bounce back like you said! Keep up all your strong lifts, invain.
Thanks man. I've already set some new goals, this winter should be interesting.
Low Box Squats, Wide Stance
135 x 10
135 x 10
225 x 10
315 x 5
375 x 5
375 x 5
Leg Curls
Barbell Curls
Bar x 15
95 x 5
115 x 5
140 x 5
115 x 10
Rope Cable Curls
100 x 10
150 x 8
120 x 12
Not sure what the box was, but touching was def way below parallel. I am so damn weak with a wide stance....
DB Rear Delt Row
35 x 10
45 x 8
60 x 5
70 x 8
70 x 8
70 x 8
Incline Bench
135 x 10
185 x 5
225 x 5
265 x 10
Cable Lateral Raise
40 x 10
60 x 5
80 x 10
70 x 12
V-Bar Pushdowns
140 x 10
180 x 10
220 x 5
240 x 10
200 x 12
Low Rack Pulls (2" Below Knee)
225 x 10
315 x 5
405 x 5
495 x 2
555 x 1
595 x 1
620 x 1
575 x 4
Close Grip Pulldowns
120 x 10
150 x 5
180 x 5
210 x 5
240 x 8
EZ-Bar Curls
75 x 10
95 x 5
115 x 5
145 x 4
115 x 10
Lowest I've ever gone on rack pulls. Bar was a good 2 - 3" below my knee. Tried to really focus on keeping my back arched and driving with my legs. 595 rep felt perfect form wise, 620 was a little sloppy but not too bad. I might start doing rack pulls from this spot more often, just feels so much harder when you're starting that far below the knee but not straight off the floor.
Good idea with those rack pulls at that level, keep at 'em and with the wide stance squats.
Military Press
Bar x 15
135 x 10
165 x 5
195 x 2
215 x 2
235 x 1
250 x 1
Incline Bench
135 x 10
185 x 5
225 x 5
305 x 8
Cable Lateral Raise
50 x 10
70 x 5
80 x 5
60 x 10
V-Bar Pushdowns
100 x 10
150 x 10
200 x 12
200 x 15
Felt pretty strong today. Pretty sure 250 is a PR for strict military press. Body weight is around 195.
Sumo Deadlift
225 x 10
315 x 5
405 x 5
495 x 2
555 x 3
505 x 7
Straight Bar Cable Row
150 x 10
200 x 10
250 x 8
250 x 8
250 x 8
EZ-Bar Curl
70 x 10
100 x 5
130 x 7
110 x 12
Felt pretty shitty today. Been cutting hard and I've barely had any carbs all week. Just felt like I had absolutely nothing in the tank.
Thanks Terry.
Bench
135 x 10
135 x 10
225 x 5
275 x 5
315 x 2
375 x 6
~Wide Grip~
305 x 10
325 x 8
Reverse Grip Pushdowns
60 x 10
80 x 5
100 x 6
80 x 10
80 x 10
60 x 10
Amazing what a difference lifting after a carb-up day makes.
Box Squats, Wide Stance (Box just above parallel)
135 x 10
225 x 10
315 x 5
405 x 3
455 x 2
500 x 2
515 x 1
535 x 1
Leg Extensions
100 x 10
150 x 10
200 x 10
250 x 8
Seated Hammer Curls
35 x 10
45 x 10
55 x 10
Cable Curls
150 x 10
180 x 5
200 x 10
170 x 10
Arnie Press
40 x 10
60 x 5
80 x 5
110 x 7
90 x 10
DB Rear Delt Row
45 x 10
60 x 5
70 x 8
70 x 8
Cable Lateral Raise
50 x 10
70 x 10
60 x 10
Pushdowns
Like the great training Nick!
Thanks Coke.
Dimel Deads
135 x 10
185 x 10
250 x 10
250 x 10
250 x 14
Wide Grip Lat Pulldown
150 x 10
200 x 5
250 x 10
Cable Row
150 x 10
200 x 10
250 x 10
250 x 10
EZ-Bar Curls
70 x 10
100 x 5
130 x 8
120 x 8
100 x 10
Going to try and get in the gym an extra day/week to help burn some extra calories. Focusing my training real hard on my weaknesses for the next few weeks as well.
Lunges
145 x 10
145 x 10
145 x 10
195 x 10
Face Pulls
100 x 10
120 x 10
140 x 10
140 x 10
Leg Curls
Hanging Leg Raise
Bench
135 x 10
225 x 10
275 x 5
315 x 3
365 x 1
405 x 1
415 x 2
~Wide Grip~
345 x 6
Reverse Grip Pushdowns
Guy I know started up a new private gym in the area, huge focus on powerlifting with all equipment a normal commercial gym wouldn't have. Checked it out this morning and got a bench session with some of the guys that train there regularly. Excited to finally find a group that is serious about power lifting.
High Bar, ATF Squats
135 x 10
135 x 10
225 x 5
315 x 2
365 x 1
415 x 1
440 x 1
455 x 1
485 x 5
Leg Curls
80 x 10
100 x 10
120 x 5
130 x 10
120 x 10
Seated DB Curls
35 x 10
45 x 5
55 x 5
60 x 5
50 x 10
Tweaked something in my pec again. I could feel it starting to cramp up Sunday during my workout but it didn't start to hurt until later that day. No bruising or swelling, just hurts pretty bad when I stretch it. Already feels better compared to yesterday but I'll probably skip bench this week and take it easy the following week. So much for making decent progress for once.
Rack Pulls (Just Below Knee)
225 x 10
315 x 5
405 x 5
495 x 2
585 x 2
655 x 1
675 x 1
635 x 3
Dimel Deads
135 x 10
255 x 10
255 x 12
255 x 12
Cable Curls
120 x 10
160 x 10
200 x 10
180 x 10
DB Lunges
60's x 10
75's x 12
75's x 12
Leg Curls
Leg Extensions
Straight Bar Cable Row
150 x 10
200 x 10
250 x 10
250 x 10
250 x 10
Bunch of random shit. Trying to hit my legs twice a week now.
DB Rear Delt Row
40 x 10
60 x 10
70 x 8
70 x 6
Strict Military Press
135 x 10
195 x 2
215 x 5
200 x 7
Wide Grip Bench
135 x 10
225 x 5
225 x 5
235 x 20
Cable Lateral Raise
40 x 10
60 x 10
60 x 10
50 x 10
V-Bar Pushdowns
Reverse Grip Pushdowns
I definitely didn't tear anything in my pec, but I have a pretty nasty knot still. Felt ok warming up, no pain, after the 235 x 20 it tightened up pretty bad though. Either way it feels a ton better from last week. Should be back to normal in another week or two.
Ever try rolling a tennis ball or lacrosse ball on your pec against a wall?
No, all I have is a foam roller, been meaning to get a lacrosse ball, just lazy.
Low Box Squats (Below Parallel), Wide Stance
135 x 10
135 x 10
225 x 5
315 x 5
365 x 1
405 x 1
455 x 1
485 x 1
450 x 3
Leg Curls
80 x 10
100 x 5
120 x 5
150 x 6
120 x 10
100 x 10
EZ-Bar Curls
70 x 10
100 x 5
130 x 3
150 x 5
130 x 7
110 x 10
Already noticing some progress with wide stance squats.