Dead stop dumbbell rows
Close grip underhand pulldowns
Moved weights up on my rows. I shortened my rest periods to 30 seconds or a bit less on everything else to try and up the intensity a bit. I am also throwing in some rear delts or rotator cuff work on every day my shoulder is starting to take a beating from not being trained hard in awhile
There were no pins in the York rack I just used the bottom part. I'd say 2-3 inches the most, or about 2-3 inches under my knee. Sure feeling the beating it put on me hahahah. I find my top single from this height is usually 10-20 pounds under my best single from the floor.
Last edited by squatter69; 06-05-2012 at 09:18 PM.
Dumbbell Flat Press
Can not really complain about Pr's but that was a grinder, so was the 205. I attribute this to just an off day. If next week's double is heavy I'm going to drop down to singles and go heavier on my pyrmiad sets to milk progress for a bit longer.
Last edited by squatter69; 06-07-2012 at 01:51 PM.
V-bar pushdowns 4x12
Seated military index on rings
Beat my pr after pre-exhausting with tris and rear delts. Pretty good
Last edited by squatter69; 06-10-2012 at 03:19 PM.
Back raise with mini band
Last edited by squatter69; 06-11-2012 at 02:09 PM.
Good job on the PR but you have to get the weight on those GMings up.
Dead stop DB row
Shraight bar cable rows to the chest
Close grip pulldowns
Got caught in the rain walking home again. Getting my car thursday
What is a "power shrug"?
Just a heavy shrug with alot of momentum.
285x2 missed the second one due to poor set up
Changing a few things in my routine, I am not recovering as fast as I would like and my bench has stalled this year. I am going back to some stuff that worked before. I was going to run a 5/3/1 training cycle that i got good gains off before the meet but I might as well start it now. also changing the 5 day split to 4. The fun (and frustration) of trial and error.
Last edited by squatter69; 06-14-2012 at 08:45 PM.
Barbell front raises
Behind the neck military
Rear delt flies
Fell behind posting this week-
10 inch box squat
385x1 (matched PR, gassed me, sleep wasnt fantastic this past week)
Sumo rack pull
Tried a new setup today, stayed light and just worked on volume and getting it down.
Incline close grip
100 rep pushdown with mini
Rows, rear delt flies, biceps, 3x8-12
Hip abduction 3x12-15
leg curls 3x15
Close grip bench press (index on smooth, flat back)
Incline tates (about 30 seconds rest)
Seated incline plate raises (front/side/rear)
10 pounds, 3x12
Had about 14 on the close grips but i started to slow down, my best set is 18 with 185 a high arch and slightly wider grip. I am also sore from last week still, im keeping more in the tank than usual on this first week cause i absolutely didnt feel like deloading.
I feel slow out of the bottom with the new bench setup but just as strong. This is how I set up the split
Monday- High bar squats and pulls, heavy assistance
Wendsay- Bench press, heavy assistance
Friday- Squat/deadlift assistance
Sunday- Close grips and bench assistance
Just got tired of training without a plan but it was a nice mental break
Last edited by squatter69; 06-24-2012 at 02:40 PM.
DO you feel like a stud when your using the 130's?
High bar Squats
Seated rounded back gms
Hyperextensions with a light band and barbell
Hex bar shrugs 3x15
Comp grip, flat back
Left alot in the tank here
Incline DB with mini band
100 rep pushdown mini band
Cable rows 4x12
hammer curls 3x8-10
Close grip bench
Incline tates, 30 seconds rest
High bar squats
Band Hypers 5x15 slow negative
Hack squats 3x10
Leg curls 2 1 minute sets
Competition grip, flat back bench
Hammer strength incline
Today was rough, trained in 90+ degree heat with no fans or ac. still did well
Wide grip pullups
Rvs hypers 2x20
Leg curls 3x12
Close grip bench, flat back
JM presses, 30 second rests
Barbell curls 3x8-10
V-bar pushdowns 4x15
Hammer curls 3x8-10
Getting close to my old numbers with a close grip, flat back, and no handoffs and crap. Just wish i'd stop getting cramps in my legs benching
Last edited by squatter69; 07-08-2012 at 09:25 PM.
High bar squats
last set was easy
5x6-8 up to 225 PR
Flat back bench comp grip
Last set was real easy too, left it at six because i started to lose tightness
Close grip incline, paused
Band pushdown light band 100 reps
Rope pushdowns, 5x12
Front raises 3x8-12
Seated barbell 3x6-8
Barbell curls 3x8-10
100 rep leg curls with light band
High bar narrow stance
185x for something a few reps over that
Hypers with light band
Leg ext 2x20
Rows, pullovers, pushdowns, facepulls, all 3x12
Front box squat, 12 inches
Dead hang pullups
Kneeling rope crunch
Rear delt fly
200x11 PR, just barely missed a 12th
Seated barbell, paused
4x10 100 PR
Front lat rear raise
High bar squats
290x5, just did the minimum reps, Started seeing stars cause of the heat and i put my belt on too tight
405x for at least 10, huge pr
Stiff legs with 5's under my toes
Quad sled 4 trips with 2 plates
Thats 2 prs in 2 days, take what I can get i guess. Im moving my weights up on my important secondary lifts too. Just have to be smarter.
Last edited by squatter69; 07-24-2012 at 06:38 PM.