5'8" 177 (meet PRs) ALL RAW
Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)
Total - 1236 (1168.4)
Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525
Weight:176.2 Woot! I weighed 170.8 this same day last week. O my hell I'm so sick of eating lol.
Chest & back
My Erector Spinae was still not fully recovered from deads so I took it easy.
I'll set a pr next week of 270x2
First time ever doing these!
185x3+chains(chains are 20 something lbs.)too light trying to find my working set weight since I've never done these
225x3+chains-There we go
Incline Barbell Press
Weight 178.6 Yes!! Maybe I'll see the 180's by friday.
My erector Spinae is shot from Deads and Rack pulls still omg!!
360x2-Went up good too. Definite 365x2 Next week to tie my PR and break it the week after that!
Something x something x something
Good back-to-back efforts, clearly elevating your game.
Thanks coke! I have really turned it up. I see lots of pr's happening right around the corner.
Shoulders & Triceps
Seated DB Shoulder Press
2 min rest intervals
110x11-PR- By 3 reps on final set! The 55's felt so tiny! I'm already way excited for 120x8x4!!
Bent over reverse flyes
50x15x3-went too light
Skull crushers EZ Bar
Nice day for the delts and triceps guy.
Heavy tonight. Hooorah!
I hit a PR on standing Militaries Thursday
I wonder if I should switch up my squats. I did 5x275 then 2x5x295 before my back was shot. I wonder if I should switch up and do some heavy singles or doubles.
Well, are you progressing on 5x5? Try it out see if it works. I'm going to start adding some heavy singles instead of just doubles pretty soon. I need to get some knee wraps...
Thanks coke stick around a lot more pr's coming up!! I hope to see the 180's in weight next week as well.
Weight:178.2 So I lost a lil under a lb no biggie I'm devouring a gallon of chocolate milk right now.
Thanks Coke! No bull ****tin in here thats for sure
I went to low and hit the pins on those squats so I didnt get to fully utilize the meiotic reflex either.
I forgot to list mondays workout wtf!?
Incline DB Press
No rack pulls today I'm giving my erector spinae all the rest it can get for squats and deads
Solid workouts all around. Great work.
Solid benching and floor pressing PRs bro.
Thanks for stoppin by guys
Shoulders & Tris
Seated Shoulder Press
120x10+forced Rep-PR!! on the forced rep I had slight help locking out I might have been able to get it myself. Anyway huge PR!
Bent over Reverse Flies
Standing lateral raises
20x12-Delts are toast by now.
Weight: 183.0-WOW! Already have gained 12.2lbs! Yes!
375x2-probably could have grinded out some more but I could tell I needed to stop. I haven't dead lifted heavy long enough to have lots of volume.
Fine efforts for both days man.
Thanks coke I'm really steppin it up
So I couldn't bench press yesterday because I ****ed my elbow up arm wrestling over the weekend. God I'm so dumb for arm wrestling, at least I won haha this dude was huge too. And I ****ed my elbow up even more squating tonight so I'm more than likely done lifting for the week.
First time ever Squating with wraps..
225x5-Wraps came undone lol.. Lesson learned to tuck them all the way through.
405x1-PR!! A dream I have been chasing for a long time!!
Thats all I did for today my elbow was on fire it was just excruciating. I didn't thing holding the bar on my back would **** with it so bad.. O well huge PR's tonight!!
Huge PRs indeed man, like them squats!!
Great work on the squats. Wraps are a great thing, made a big difference once I started using them.
Last edited by given'er; 10-28-2009 at 05:55 PM.
Yea I'm sure once I start using them more I'll get more out of them I only got 20lbs out of them....