Holding on strong with those numbers man.
Holding on strong with those numbers man.
seated DB press:
exhausted, was up since 5:45 for a test and an interview. not a bad session though. 235x5 is a pr i believe.
Good looking bench man! Nice work!
405x0 - damn grip couldn't hold the weight
I couldn't hold onto 405 either time and it pissed me off so much. I threw wraps on for my last set as I haven't used wraps now in probably 2-3 months.
335x10 felt good.
never maxed out on front squats before. 225 felt really heavy, 245x1 wasn't bad and I felt like i was going to die after i hit 275. I had to use everylast ounce of energy to move that bar but it was rewarding when I hit it. I'm hoping that holding onto 405 helped in some way, I expect to pull it within the month.
Damn, dude, 335x10 is awesome!
Good stuff there with the front squats and deads.
that being sad, sorry for not keeping up on your journals guys, lifes been hectic, i know that's an excuse and ill try harder.
stopped because of RC problems
light front raises and side raises:
standing OH db press:
seated DB press:
Now my left RC is acting up, it hurt while benching 135 so i stopped. pullups and back work didn't hurt so I put in some extra effort into those.
DB wasn't bad either. Hoping by monday things clear up.
9 am gym. I don't know what it was? 6 hours of sleep? maybe only a bagel to eat? I got pinned on both 325 and 315 today so I turned into into a de effort day.
Box Squats about 1-2 inchs below parrellel:
We know you're busy and taking care of business in school and all, wish you well dude...like both efforts.
thanks coke =)
RC issue still so I stopped
Pullups: Very strict form, pause at the bottom
Standing OH press:
ghetto tbar: not including bar weight
standinf OH 1 armed DB press:
50x10x3 (Each Arms)
75x10x2 (Each Arms)
Still have a nagging Rotator cuff problem so I can't bench. I can OH press and do rowing movements with no pain so over the next week i'm going to be hitting my shoulders/back extra hard on my upper days and hopefully get back in the grove with my lower body.
I also went to my GF's formal in toronto this weekend. they had a digital scale there and weighted in at 177 :D
Too bad about the rotator cuff plight, props on the effort man.
yeah man, it seems like i went from having a right rc problem to a left rc problem lol. oh well i'm really looking forward to when i can bench again.
405x0 (grip failed)
315x1 - static hold
315x1 - static hold
315x2 - speed
my grip couldn't hold 405 again (Wish i had chalk) so i decided to add wraps for 1 rep of 405. Went up nice and smooth and felt awesome in my back. removed the wraps to do some static holds for direct grip work.
315 on squats was very heavy today but this was the first time in a week and a half i squated heavy. getting back into the groove with everything.
Nice squats mate, lots of volume there. Good deads too, see you're having similar grip problems to me, I can definitely empathise with the frustration.
Hope the RC heals up soon too mate, I did mine in a few years ago when I first started and it's probably one of the most annoying injuries I've ever had. Took ages to heal.
Toronto, eh? Are you from there, too?
Workout looks great Cards.
Squat and Deads are looking great, bro. Very impressive gains this year. You definitely need to get some chalk up in there for those deads. Find a way. Don't let a "no-chalk" rule hold you back or cause an injury. Nice **** with that weight. I need to get my ass eating. What'd you do to your RC?
To be honest, the only reason I don't have chalk is lack of motivation to really search for it in the area. The only Eastern Mountain sports store closed down and Dicks sporting goods doesn't carry chalk. I'll have to grab some for summer though..i sweat real bad lol.
135x4 - Felt alot better but I could feel it lingering. stopped
Standing OH bb press:
seated row: very strict form
standing oh db press:
I started with pullups today with fewer reps to get the blood flowing and what not. started bench with the bar and everything felt O.K. Put 135 on the bar and did a few reps; the pain was still there so I stopped. by next time, 4 days, it should be 100%.
BB rows felt nice and oh press was really heavy but atleast that's moving up. because of my RC issue I did some more shoulder work to get in the extra volume.
Did some curls at the end to get the blood flowing. squats and deads tomorrow. I really enjoy this routine and I'm seeing alot of improvement in my back strenght, I want to say it's because I push as much as I pull now. I want to say this is helping my bench as well from the added lat strength.
Fine training thoughout bro.
thanks as always man!
so the gym i normally go to is closed down due to spring fest. The gym we went to only had 1 power rack and it was being used the entire time so.
power clean to front squat:
135x1 -135x10 x 3
shrugs + grip work: dbs
95x5 x 20 second hold x 2
no chalk and the gym was so hot i didn't even bother trying 405 without wraps.
Edit: I just read the post in the bodybuilding form with the article called "How to Squat for Huge Arms"
By Stuart McRobert
Adapted from his best-selling book BRAWN
reading this for a 5TH time struck home with an idea that im sure we all understand but I felt i needed to put it in my journal and in my own words so later I can always refer back to it.
remember when we first started benching and doing pullups,
we would feel it in the non target muscles more often then the targeted ones, probably because they were small and couldnt stabalize the bar and what not.
so this guy is talking about squats, deadlifts, and rows.
"Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises."
if you're back is extremely strong, your core is extremely strong, and legs.
When you do exercises like bench and curls and what not, all those other muscles are already superior to the muscles you're trying to target, so they end up doing most of the work and thuse grow faster.
I know this is common knowledge, but it's interesting to think about from time to time and really gives one a reason to focus on compound lifts.
I think that's pretty damn smart of you for holding back on the bench until you're healed up, bro. I've been in that situation a few times with my elbow and I always wind up jumping the gun and not being patient.
Those bent rows are insane, btw. Up the weight on those things.
Nice work on the Deads. I'd love to get you in my gym, with all the chalk you want, blasting music of your choice and no distractions and see how much you'd pull. Bet you could knock out 440 if not better. Solid moves, bro.
If you are really struggling with grip work, you might invest in some Captains of Crush. Start with a Trainer or Sport and a #1. They really helped me out when I was having issues.
Nice deads, dude. What's with the wraps on the deads? What's that for?
my grip sucks. over the past few month's i've been trying to make an honest effort in improving my grip. when my grip fails though, i still want to get a good back workout in so i use straps.
20 minutes of cardio today
Figured id see how my arm was feeling and did a few sets of bech:
arm feels awesome so either tomorrow or the next day i should be able to bench.
Heat and sweat clearly can affect your grip that way, held up well just the same...solid session Cards.
bw+115x3 (PR) - previous best was 105x2
standing OH bb press:
my RC felt alot better today, I worked up to a set of 225 while using a CG then continued to stay light after that.
Dips felt good today aswell, it's been about 2 weeks since i did dips last because of the RC problem, I'll be working those back into the routine on a regular basis.
OH press was ridiculously heavy today but we did it after bench and dips so that's probably why.
Great workout ! was extremely tired by the end.
Oh, you mean straps?
Those are some sick dips, dude!