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Thread: Hangar 18: The Journal of Bassist-Dude

  1. #201
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    ME Lower:

    Tried out the giant cambered bar today, and quite enjoyed it. The swing at the bottom surprised me, but I got used to it pretty quick.

    GCB Box Squats: - box, no pads
    45lbs x5
    95lbs x5
    135lbs x3
    185lbs x3
    225lbs x1
    245lbs x1
    255lbs x1
    265lbs x1 - I feel like I had more in me, but I rested a bit long on the box on my last rep, so I decided to call it there. Will definitely go heavier next time.

    SSB Pause Squats: - 1-2 second pause
    80lbs x5
    150lbs x5
    170lbs x6
    180lbs x6
    190lbs x6

    Sled Drags:
    2x20 steps - 2 plates
    6x20 steps - 3 plates

    GHR: - aiming for rep goal of 35
    15 + 10 + 10 + 5 = 40

    DB Side Bends:
    40lbs 2x12/side
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  2. #202
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    ME Upper:

    Cool workout today, learned a few things that I've got to plan for and work on, such as changing my arch in the bench (move from lumbar to thoracic arching), working on bar placement when unracking it (left it too far toward the head a couple times, should be brought lower), and keeping the shoulders tucked down and back on chin-ups (they tend to shoot up and forward at the top).
    Also did chained board presses for the first time today, which was legit. All my bench assistance work is a good 40-50lbs more than my actual bench comes out as, which is a bit strange. Hopefully I can sort it out and start having my bench numbers shoot up.

    Board Press: - 2 chains/side, 2 board
    45lbs x20, x15 - normal grip
    45lbs x5 - close grip
    95lbs x5 - close
    135lbs x5 - medium
    + chains and board, normal/wide grip from here out
    135lbs x1
    155lbs x1
    175lbs x1 - +80lbs in chains = 255lbs at the top
    195lbs x miss --- lost my groove just slightly at the sticking point, enough for the elbows to cave and send the bar toward my head
    195lbs x miss --- stapled after a weird pop/shift sensation in my left shoulder, unracked the bar too high as well

    Incline DB Press:
    45lbs x6
    55lbs 4x8
    25lbs 2x20

    DB Rows:
    55lbs x8
    75lbs 3x10 --- form got a bit iffy on the last sets/reps

    Assisted Chins:
    green band x3
    orange band 3x3 --- had trouble keeping the shoulders down, will have to work on this

    Tricep Push-Downs: - straight bar, reverse grip
    10lbs x25
    20lbs x25
    30lbs 2x25 + 2x20 band pull-aparts.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  3. #203
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    DE Lower:

    Solid workout today, deadlifts in particular are feeling better than they ever have before, which is awesome.

    SSB Box Squat: - 3 pads, orange bands
    80lbs x5
    130lbs x5
    + bands
    80lbs x3
    130lbs x3
    160lbs x1
    170lbs 12x2 - 1 minute rest

    Deadlifts: - conventional, 1 pad deficit
    135lbs x5
    185lbs x3
    225lbs x2
    250lbs 6x1

    High Bar Squat:
    135lbs x3
    185lbs x3
    215lbs 3x5

    Reverse Hypers + Standing Rope Abs: - super-set
    90lbs + 50lbs - 3x12
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  4. #204
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    DE Upper:

    Left my training log at the gym over the weekend, so this is an older one. Solid workout though, and I remember the speed bench work was starting to feel pretty good toward the last sets.

    Bench: - 1 chain/side
    45lbs x10/grip
    95lbs x5/grip
    +chains
    45lbs x3/grip
    95lbs x3/grip
    115lbs 3x3 - close grip
    120lbs 3x3 - medium grip
    125lbs 3x3 - wide grip

    Military Press: - fat bar
    70lbs x8
    90lbs x8
    100lbs 3x8

    Assisted Pull-ups:
    green band 5x5

    Seated Machine Rows:
    120lbs 5x12

    Band Face-pulls:
    red band, 4x12

    Hammer Curls + Tricep Push Down:
    25lbs / 30lbs - 3x10/15

    -----------------------------------------------

    ME Upper:

    Massive PR today. Skipped last ME Lower day because I had an exam (which are now finally done with!), and have been sleeping much better recently, so the combination of rest and stress relief was brilliant. 95lbs and 135lbs on close grip felt super light, so I decided to see just how far I could go, and ended up with 225lbs for my final set. 15lbs more than my regular bench!

    Close Grip Bench: - blue pad
    45lbs x20
    95lbs x10
    135lbs x3
    155lbs x1 --- full ROM PR
    + blue pad
    175lbs x1
    195lbs x1
    205lbs x1
    215lbs x1
    225lbs x1 --- huge PR!

    DB Bench: - Pause
    45lbs 4x10

    Assisted Pull-ups:
    green band 5x5

    DB Rows: - dead stop on floor
    55lbs 3x10/side

    Tricep Push-downs + Face-Pulls:
    Red band for each
    1 x 15/10
    3 x 15/15
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  5. #205
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    DE Lower:

    Started a new cycle with the giant cambered bar for banded box squats and lowered the box a few inches, felt really good, so I'll have to remember this combo for the future. Deadlift singles were a bit slow, so I'm probably gonna back off on them for a little while, they might not work so well with the squats, will take some experimenting to find out.

    Box GCB Squats: - small box, orange bands
    45lbs x10
    95lbs x8
    +bands
    45lbs x5
    95lbs x3
    135lbs x3
    160lbs 12x2

    Deadlifts: - conventional, 1 pad deficit
    135lbs x5
    185lbs x3
    225lbs x2
    265lbs 2x1
    225lbs 4x1

    GHR:
    bodyweight, 20+15+10 (45 total, Rep goal was 40)

    Pull-Throughs ssw/ Standing Rope Abs:
    50lbs x10/12
    70lbs/50lbs 4x8/12
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  6. #206
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    ME Lower

    It's been a while since I've been able to go for ME Lower day, and even longer since I've tested my deadlift, so I figured I'd go for it today and see what happened. As it turns out, I matched my old PR (315lbs) with significantly less effort than I remember it being, and got another 10lbs on top of that! I feel like I had at least another 10lbs in me, but form was starting to get iffy, and I had figured out enough from the two top sets to plan what I'll be working on.

    Deadlift: - conventional
    135lbs x5
    185lbs x3
    225lbs x1
    255lbs x1
    275lbs x1
    295lbs x1
    315lbs x1
    325lbs x1 --- PR!

    Squat: - free, low bar
    45lbs x10
    135lbs x5
    185lbs x5
    225lbs x5

    Glute Bridges: - slight hold at top
    bw x8
    25lbs x8
    45lbs x8
    95lbs 3x8

    Calf Raises:
    100lbs x20
    120lbs 3x20

    Plank Clusters: - 4x15s with 1-4 second breaks
    five sets

    Scapular Retractions: - hanging from pull-up bar
    bodyweight 2x10
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  7. #207
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    ME Upper:

    On Monday I gave myself an early Christmas present with a 10lbs deadlift PR, today I gave myself an even better post-Christmas present with a 15lbs bench PR, and finally broke the 2 plate barrier! Felt absolutely fantastic, and totally smoked the rep (as far as PRs go), stoked to keep adding pounds now.

    Bench:
    45lbs x20
    95lbs x5
    135lbs x5
    165lbs x1
    185lbs x1
    205lbs x1
    225lbs x1
    --- dropped weight and did some pause work ---
    135lbs x3
    155lbs 5x3

    Incline DB Bench: - 20* incline, pause
    35lbs x10
    40lbs 3x10

    Kneeling Lat Pull-down:
    70lbs x10
    90lbs x8
    110lbs 5x5 -- had a sticking point on the 5th rep of sets 1-3, couldn't get it more than an inch within touching my chest, this stopped on the 4th and 5th sets.

    DB Rows: - dead stop on floor
    55lbs 3x10/side

    Face-Pulls:
    40lbs 4x12

    Band Pull-Aparts:
    red band, 3x10
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  8. #208
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    DE Lower:

    Pretty solid workout, kept it on the shorter/easier side of things because I had a band practice right after. Something seems to be up with my right lumbar/SI area when doing stuff that involves a lot of low back or glute work. Will have to get it checked out.

    Box GCB Squats: - small box, orange bands
    45lbs x10
    95lbs x5
    135lbs x5
    +bands
    95lbs x3
    135lbs x1
    165lbs 12x2

    Good Mornings:
    45lbs x10
    95lbs x8
    135lbs 5x5

    Farmer's Walks ss/w KB Swings:
    2 laps + 10 swings x3
    2 24kg KBs + 1 24kg KB

    Back Extensions - focusing on glutes
    bw x10
    20lbs 2x10

    ------------------------------------------------

    DE Upper:

    A weird pain in my neck/collar bone area has developed, and it was significant enough to cut benching short and stop any pressing for the day. Will definitely have to get it looked at, because I've just gotten on a roll with my pressing work. On the upside, back work went really well today. I won't include any of the pressing work I did before calling it, because I'll likely be using the same weights again once the issue is resolved.

    Kneeling PD:
    70lbs x10
    90lbs x8
    110lbs 5x5

    T-Bar Rows:
    45lbs x12
    95lbs x12
    115lbs 3x12, 1x18-20

    DB Curls:
    17.5lbs/side 3x10

    Band Pull Aparts:
    5x20 - red band
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  9. #209
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    ME Lower:

    Best way to finish off the year is with a solid PR, so that's what I went ahead and did! Worked up to one really good rep of 310lbs in the squat variation I used, which was only 5lbs less than my regular squat max, and I feel I could've had another 10lbs or so if I really wanted to push it.
    Also found that I use my quads a ton in the very beginning of my deadlift, as I couldn't pull nearly as much after the max effort lift, which definitely fried my quads.

    SSB Box Squat: - low box, narrow stance
    80lbs x5
    130lbs x3
    170lbs x3
    200lbs x1
    240lbs x1
    260lbs x1
    290lbs x1
    300lbs x1
    310lbs x1

    Deadlift: - conventional
    135lbs x6
    185lbs x3
    225lbs 2x5

    GHR: - rep goal of 50
    20+15+15

    Calf Raises:
    100lbs 3x20
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  10. #210
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    ME Upper:

    Neck problem is still in the way of max effort pressing movements, but oddly enough, it didn't bother me on (very slight) incline DB presses. If worst comes to worst and I can't flat bench for a while, I can work around it using DBs and whatever else I can get away with. It's a bit of a bummer though, cause my pressing strength is feeling really good at the moment.

    Swiss Bar Press: - narrow grip
    70lbs 3x10/grip
    120lbs x3
    140lbs x3
    160lbs x1

    DB Incline Press: - 20*
    20lbs x10
    45lbs x6
    65lbs 2x5
    45lbs 5x8 - slight pause at the bottom, controlled eccentric/concentric

    Kneeling Lat Pull-down:
    70lbs x10
    90lbs x8
    110lbs 5x5 -- no problems with ROM, time to bump up the weight

    DB Rows: - w/ fat gripz
    35lbs x10/side
    55lbs 3x10/side

    Rope Push-Down + Face Pulls:
    30lbs / 50lbs - 3x25/12

    DB Curls: - seated
    17.5lbs/side 3x12

    --------------------------------------------------------

    DE Lower:

    Birthday workout! Turned 20 today, and celebrated by finishing up my current DE squat cycle

    GCB Box Squats: - small box, orange bands
    45lbs x10
    95lbs x5
    145lbs x5
    +bands
    95lbs x3
    145lbs x1
    175lbs 12x2

    Hex Bar Deadlifts: - 1 mat deficit, bottom grip
    135lbs x5
    185lbs x5
    225lbs 3x5

    Lying Ham Curls: - squeeze at the top
    30lbs x12
    50lbs x12
    60lbs 2x12

    Hip Extensions: - focus on glute contraction
    bw x12
    +10lbs x10
    +17.5lbs x10
    +20lbs x10
    Last edited by Bassist-Dude; 01-04-2013 at 05:16 PM.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  11. #211
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    ME Lower:

    Trained really late today and was starving (first day back at school + small lunch = bad idea), but I just cranked the tunes and hit a massive 40lbs front box squat pr. Also went heavier and harder with my assistance work, as i've been slacking a little bit too much on my lower body assistance.

    Front Box Squat: - 1 pad
    45lbs x8
    95lbs x3
    135lbs x3
    185lbs x3
    205lbs x1
    225lbs x1
    245lbs x1
    265lbs x1
    275lbs x1

    Rack Pulls: - 2nd hole
    135lbs x5
    185lbs x3
    225lbs x3
    255lbs 3x3

    Walking Lunges: - 22.4kg kettlebells, 1/hand
    roughly 50lbs 3x6/leg

    GHRs:
    red band, 2x8 + 1x7

    Hanging Leg Raises: - knees bent
    2x10
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  12. #212
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    ME Upper:

    Showed a friend from school around the gym today, and had a pretty sick workout on top of that. Was finally able to bench again, as the pain in my neck seems to have disappeared for the moment (though I'm still going to try and book time with a physio or chiro guy), and I hit 220lbs with the fat-bar, not bad for 2 weeks without any proper barbell bench work!

    Fat-bar Bench:
    70lbs x10
    120lbs x8
    160lbs x3
    180lbs x1
    200lbs x1
    220lbs x1
    160lbs x11

    Incline DB Press: - 20*, pause at the bottom
    45lbs x10
    50lbs 3x10

    Kneeling Pull-Downs:
    80lbs x10
    100lbs x8
    120lbs 5x5

    Horizontal Seated Rows:
    120lbs 3x20
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  13. #213
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    DE Lower:

    (forgot to put this in on friday, nothing important to note)

    Box Squat: - orange band, 1 mat, straight bar
    45lbs x5
    135lbs x5
    +bands
    45lbs x5
    95lbs x3
    135lbs x3
    155lbs x2
    175lbs 12x2

    Deadlift: - speed pulls, conventional
    135lbs x5
    185lbs x3
    225lbs 6x1

    GHR: - rep goal:50
    20+20+15 (55)

    DB Lunges:
    100lbs 2x8/side

    Calf Raises:
    110lbs 2x20

    ---------------------------------------------------

    DE Upper:

    I was able to bench this time around, which is awesome, as my first meet is about 3 weeks away and I'm getting pretty stoked to compete.

    Bench: - straight weight
    45lbs x10
    95lbs x8
    135lbs x5
    155lbs 8x3

    Incline BB Press: - 50*
    45lbs x20
    95lbs x10
    115lbs 3x8
    135lbs 1x8

    Kneeling PD:
    80lbs x10
    100lbs x8
    120lbs 5x5

    T-Bar Row:
    45lbs x10
    90lbs x10
    115lbs x10
    125lbs 2x10

    DB Flyes/Curls SS:
    17.5lbs/20lbs 3x10/12

    -----------------------------------------------------

    ME Lower:

    Followed my instincts after choosing my ME movement for the day, and it totally paid off. Tripled a weight which used to be rather difficult/near max, and definitely would've had more if I hadn't been pulling heavy right before.

    Rack Pull: - 2nd hole, old bent rack pull bar
    45lbs x5
    135lbs x5
    225lbs x3
    265lbs x1
    285lbs x1
    305lbs x1
    325lbs x1
    335lbs x1
    345lbs x1
    245lbs x10

    Squat:
    45lbs x10
    135lbs x8
    185lbs x6
    225lbs x3
    245lbs x3
    265lbs x3
    285lbs x3
    305lbs x3

    Lying Ham Curl + Calf Raise SS:
    60lbs/110lbs 4x10/12

    Pallof Holds: - red bands
    30seconds/side x2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  14. #214
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    ME Upper

    First time using the Slingshot today, and it was pretty cool. Took a rep to get used to, but after that it was pretty awesome. I think this'll definitely be a useful tool for me in the future.

    Bench: - slingshot
    45lbs x20
    95lbs x10
    135lbs x5
    165lbs x3
    185lbs x2
    205lbs x1
    +slingshot
    225lbs x1
    235lbs x1
    245lbs x1
    255lbs x1

    Pause Bench: - 1-2 second pause
    165lbs 5x3

    DB Incline Press: - 50*
    40lbs/hand 2x20

    Chin-ups: - rep goal: 10
    3+3+3+1 (10)

    Seated Horizontal Row:
    100lbs x10
    120lbs x10
    140lbs 3x10

    Push-Down + Cable Curl SS:
    30lbs 1x15/15
    30lbs 1x15/20
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  15. #215
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    Well, I got lazy and haven't added my recent workouts lately, so this post will have quite a few old sessions.

    DE Lower:

    Box Squat: - low box, 1 mat, orange bands
    45lbs x10
    135lbs x5
    185lbs x3
    +bands
    95lbs x3
    135lbs x3
    165lbs x1
    185lbs 12x2

    Deadlifts:
    135lbs x5
    185lbs x3
    200lbs 6x1

    RDL:
    135lbs x10
    185lbs 3x10

    Front Squats: - Low box, 1 mat, paused
    45lbs x8
    95lbs x8
    135lbs 3x8

    ---------------------------------------------------------------

    DE Upper:

    Bench:
    45lbs x10
    95lbs x8
    135lbs x5
    160lbs 8x3

    Incline BB: - 50*
    45lbs x10
    95lbs x10
    115lbs x8
    135lbs 3x8

    Kneeling PD:
    80lbs x10
    100lbs x8
    120lbs 5x5

    T-Bar Rows:
    45lbs x12
    90lbs x12
    115lbs 3x10

    Cable Curl + Face-pull SS:
    40lbs 3x10/10

    --------------------------------------------------

    ME Lower:

    Deadlift:
    135lbs x5
    185lbs x3
    225lbs x1
    260lbs x1
    275lbs x1
    295lbs x1

    Front Squats: - low box
    45lbs x10
    95lbs x8
    135lbs x8
    185lbs x5
    205lbs 2x3

    GHR: - red band
    4x8

    -------------------------------------------------------------

    ME Upper:

    Elbows have been bothering me, so I threw on some sleeves and was good to go. Starting to take it easier on training, as my first meet is coming up on the 10th, and I'm getting pretty stoked.

    Fat Bar Bench:
    70lbs x12
    120lbs x10
    160lbs x5
    185lbs x3
    205lbs 3x2

    OH Press:
    45lbs x10
    95lbs x8
    115lbs x5
    135lbs x5
    155lbs x1

    Kneeling PD:
    80lbs x15
    100lbs x8
    100lbs x10
    120lbs x7
    120lbs 2x6

    Chest Supported Row:
    45lbs x10
    70lbs 3x10

    Seated Horizontal Row:
    140lbs 4x8

    Barbell Curls:
    45lbs 3x12
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  16. #216
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    DE Lower:

    Feels pretty cool to be doing speed work with what used to be max or near max weights (when including band tension, anyways). Getting more and more excited to compete and see how much my squat has increased since the last time I maxed properly.

    Box Squats: - straight bar, 1 mat, orange bands
    45lbs x10
    135lbs x5
    185lbs x3
    +bands
    95lbs x3
    135lbs x3
    175lbs x3
    195lbs 12x2

    Deadlifts: - conventional
    135lbs x5
    185lbs x3
    195lbs 2x 7 rep clusters, 5-15 sec rest

    GHRs:
    bw x10
    +10lbs 4x8

    Pallof Holds:
    red bands, 2x30 sec/side
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  17. #217
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    DE Upper:

    Bench is feeling pretty good right now, which is awesome, as it's never been the smoothest lift for me, despite my favourable leverages.

    Bench: - straight weight, pause
    45lbs x10
    95lbs x8
    135lbs x5
    155lbs x1
    165lbs 8x3 --- Pause 2-3 seconds

    Incline BB Press: - 50*
    45lbs x10
    95lbs x10
    135lbs 3x8

    Kneeling PD:
    80lbs x15
    100lbs 5x10

    Seated Horizontal Row: - vertical grip
    120lbs x6
    140lbs x6
    150lbs x6
    160lbs 2x6

    Barbell Curls:
    45lbs 4x12
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  18. #218
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    ME Lower:

    Huge 40lbs box squat PR from this training session, was beyond stoked that I hit it. Gives me lots of thinking to do on what numbers I want to try and reach at the meet, might all depend on how much I can get out of my stretch reflex and how I feel that day.

    Video of the PR Squat:



    Box Squat: - 1 mat
    45lbs x10
    135lbs x5
    185lbs x3
    225lbs x3
    255lbs x1
    285lbs x1
    315lbs x1 --- Old PR
    335lbs x1 --- 20lbs PR
    345lbs x1 --- 30lbs PR
    355lbs x1 --- 40lbs PR!

    Good Mornings:
    45lbs x10
    95lbs x8
    145lbs 3x8

    DB Split Squats: (weight listed is combined weight between 2 DBs)
    bw x8/side
    50lbs x6/side
    90lbs x7/side

    ------------------------------------------------------

    ME Upper:

    Elbows are getting pretty sketchy, particularly the right elbow. I can pull and curl without any problems, but as soon as I start pressing anything, it all goes south. Couldn't even bench the bar without considerable (as in, significant enough not to throw elbow wraps on and ignore) pain. I'm hoping it's just inflammation and will be mostly cleared up by the meet.

    Kneeling PD:
    50lbs 2x15
    80lbs x10
    100lbs 3x10
    110lbs 2x10

    Cable Chest Flyes:
    20lbs/side x12
    30lbs/side 3x12

    Seated Cable Row: - triangle grip
    70lbs x15
    100lbs x15
    130lbs 4x12

    T-Bar Rows:
    90lbs 4x12

    DB RDF:
    17.5lbs/side x10
    20lbs/side 3x10

    BB Curls:
    65lbs 5x10
    Last edited by Bassist-Dude; 02-01-2013 at 12:36 AM.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

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