260x5.8 ( pr but just missed the lockout by about 1-2 inches)
80x6 (pr i think)
HLR (str8 leg)-
BB rollouts (pause each rep at peak contraction)
Swiss ball oblique crunches-
*Great day today 9.5 out of 10. The intensity monster is back and ready to dominate. I don't lift weights I destroy them when I train max-ot. Every set I get into deep focus and aggression. Actually, suprised at how well today went because I usually am beat up after leg day but I was not that sore today.
Thanks guys. Never enough PRs in a workout.
350x6 (add straps) (pr)
75+chain x 6
80+chain x 5
165x6 (pr no straps)
550 (275) x 6
560 (280) x 6 (pr)
*9.5 out of 10. Was only supposed to do 2 sets of bb rows but I was in the zone on them so I did 3 and I still had more in me. I am getting close to 405x6 it should only be a few weeks. Because I did 3 bb row sets I backed of on db rows and did only 1 set. I try to keep rows and pullups somewhat balanced.
That is some damn good lifting...need to mention now, I really like your home gym!!
Seated bb milt-
Rear Laterals- (1 arm)
OH bb ext-
Tribar exts (past head)-
bw x 25
*Awesome day can't complain about anything. 9.5 out of 10. Finally used windows movie maker and my digital camera instead of crappy cell phone vid. Log was tough but doable I started seeing stars around rep 4 at 222 but it was temporary. The hardest part of seated bb is unracking it for me.
A few hours later. Cardio.
Sled drag (forward) 95x1/2 mile in 11 mins
(2 mins rest 30 sec 1 min rest 30 sec.....)
95 x 50 yards rest 30 then 50 yards plus 100 yard sprint
*hello calves and hamstrings burn.
Numbers are looking real nice dude.
2/9/10 DL 3/5/1 Wv 4 Week 1
Deficit DL (2 inches dynamic effort 10 sec rest)
345+chains x 8 x 1
Standing ab pd-
Green x 4 x 15
Seated calf (triple drop set)
*Back to 5/3/1 lol. This time I am doing 3/5/1 and throwing in some heavy singles on certain lifts on the 3 and 1 weeks. 535 felt pretty light I coulda doubled it. I had another rep on 495 too.
2/10/2010 Bench Day 3s
Inc CG Bench-
Tribar lying exts (past head)-
Alt db curls-
Green x 20, 20, 21
Pushups/Jumping Jacks/Stand ab pd/ Mountain climbers
*10 out of 10 today. Finally got the 365 bench and it was pretty easy, but I promised myself I would stop there today because I was not supposed to even go that high. If I was fresh I would have went higher but my shoulders/tris are still sore from two days ago and this is my 4th straight day of lifting. It is snowing like crazy here today so I made a video of today's workout highlights.
Like those sessions man, props.
Last edited by Coke; 02-10-2010 at 04:50 PM.
Thanks Guys. Finally got the 365 bench monkey off my back.
Squat (high bar)-
395x3 (belt) (high bar pr)
Goodmornings (stiff leg)-
SSQ standing calf-
Hello Legs circuit (nonstop) (1 min rest between circuits)
standing calf-bw x 25/ bw x 25
*Good day 9 out of 10. Just did the minimum on squats but used high bar which I liked. It made more use more legs and less back. The only thing bad about it is it is harder to unrack.
I was told that wider stance GMs dial in on the hams, and that seems to be the case...give 'em a go if you haven't already.
Whole leg day is impressive.
OH bb ext-
Tri bar lying ext- (past head)
purple band x 50
Legs up crunch-
* I was still sore from wednesday and it showed on benching but my back and legs were still sore so the log was out. Felt very heavy. I weighted 197 on saturday morning lol then I went to PA and my favorite and came back less than 36 hours later and was up to 206 lol. Also, I got engaged at 12:01am on valentines day to my beautiful former gf now fiancee. My uncle also had a small private wedding on valentines day so I have a new aunt and 3 new cousins. We told everyone at their party that night later on so we didn't steal their show. So it was a pretty good weekend for me.
2/15/10 DE Lower
SSQ box squats (13 inch)-
DB stepups- (Db weight each hand as always)
50 x 10
55 x 10
55 x 10
BHB bb wrist ss w. plate pinches-
Standing ab pd/band gm/standing calf off stairs-
green x 15/green x 15/bw x 25
green x 16/green x 16/bw x 26
green x 17/green x 17/bw x 30
*Decided to do a westside split for a change and to give my body a break from heavy weights everyday and more variety and also to get into the strongman mindset. I will go back to 5-3-1 eventually because it is great. SSQ squats are always much harder than bb squats because the weight tries to force you forward but I use them to save my shoulders a bit. I did farmers dls to get prepared to do farmers walks again whenever the snow disappears.
Good efforts back-to-back bro. Congrats on the engagement too.
2/16/10 DE Oh
DE Standing strict press-
Db pinwheel curls-
Kneeling band pulldown-
*Decided to switch to a sat/sun/tue/thur split to have more time to relax after work.