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Thread: Rinse - Repeat

  1. #526
    Squat Heavy, Squat Often Cards's Avatar
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    Coke, Painzer, Kiaran:
    Thanks for the continued supports guys! I wish I had a video camera so people could critic my form and what not, maybe in the future. Bench has slowed down a bit but i'm hoping to pick it back up again.

    bench:
    barx10
    135x8
    205x3
    240x4 (PR?)
    240x1 (????)
    -drop set: 225x5
    275x0

    ghetto tbar: no including bar weight
    160x10x3

    weighted dips:
    bw+45x5
    bw+90x5
    bw+115x4 (pr)

    pullups:
    bw+25x5x3

    curls:
    95x10x3

    light shoulder work:

    240x4 on bench was a struggle but grinded through it. The next set of 240, my setup was off and touched way to low. Dropped the weight and repped 225. Put 275 on the bar to feel what it felt like. Few more sessions and I'll give it a go again when i'm not so tired from the sets before it.
    Weighted Dips felt good. 115x4 was a 1 rep PR. Aiming for 5 soon enough.
    Didn't do much direct shoulder work today as I was working on tri's and back strenght. My pullups are my weakest movement so i'll be trying to add weight to those over the summer. Goal by september is bw+45x5 or x10 depending on how fast they move up. Things are slowing down but still moving in the right direction.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  2. #527
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    240 for 4 is a sick bench man, especially at your weight.

  3. #528
    Banned MPB's Avatar
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    Niceeeeeeeee man 240x4 should be close to 270~275

    Do you get a handoff when you bench?

  4. #529
    TJW Keith's Avatar
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    **** those are some sick dips... I would be in awe is I saw someone hook up 2 plates and a quarter to theirself and dip that for reps! Great bench for your weight, too.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  5. #530
    WBB Team Captain Coke's Avatar
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    Nice job throughout Cards.

  6. #531
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by roots View Post
    240 for 4 is a sick bench man, especially at your weight.
    Thanks alot man, slowly moving up. I wont be happy until i can put up 315x1 now.

    Quote Originally Posted by MightyPitbull View Post
    Niceeeeeeeee man 240x4 should be close to 270~275

    Do you get a handoff when you bench?
    Yeah i have a workout partner who gives me a handoff. I'm switching to dumbells for a week or two now that my workout partner is headed home.

    Quote Originally Posted by Keith View Post
    **** those are some sick dips... I would be in awe is I saw someone hook up 2 plates and a quarter to theirself and dip that for reps! Great bench for your weight, too.
    thanks man!

    Quote Originally Posted by CoCoa View Post
    Nice job throughout Cards.
    As always coke, thanks!

    ME
    squats:
    135x5x2
    225x3
    275x1
    ------
    315x5
    315x2
    325x1

    deadlifts:
    135x2
    225x2
    315x1
    365x1
    405x1
    365x5

    pullups:
    bwx8x2

    hit my goal again today of 315x5..the last rep was brutal.
    405x1 was very heavy but it felt good. 365x5 felt aweswome as well.
    I'm sure if I deadlifted before I squated my DL numbers would be higher but I want to focus on squats for another month or so then switch things up.

    i'm adding in an extra set of pullups on leg day. On day 1 i'm going to be trying up up the weight while on the leg day i'm just going to do BW pullups for some extra volume. I think with the two days off inbetween overtraining them shouldn't be an issue.
    Last edited by Cards; 05-12-2009 at 07:34 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  7. #532
    WBB Team Captain Coke's Avatar
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    Good stuff...keep in mind that the 2 days inbetween is not gonna cut it soon, you're getting too advanced.
    Last edited by Coke; 05-13-2009 at 05:51 AM.

  8. #533
    Squat junkie Painzer's Avatar
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    365 x 5 is big stuff man, nice work!
    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

    The Quest

  9. #534
    Loves gravy mattburns's Avatar
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    Nice benching and some solid squats and DL's too, don't know how you do them ME in the same workout very impressive.

  10. #535
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good stuff...keep in mind that the 2 days inbetween is not gonna cut it soon, you're getting too advanced.
    Thanks alot coke, Do you feel if I keep up with my ME (upper/lower) 2 days rest DE (upper/lower) that would be sufficient rest? That would be..roughly 7 days between each ME session? or are you talking in general?

    Quote Originally Posted by Painzer View Post
    365 x 5 is big stuff man, nice work!
    Thanks alot man! I can't wait until it's 405x5 or what not.

    Quote Originally Posted by mattburns View Post
    Nice benching and some solid squats and DL's too, don't know how you do them ME in the same workout very impressive.
    Granted, heavy squats don't allow me to go AS heavy as I could with deadlifts but they've taken a backseat atm until my squat catchs up. I feel like after my squats I'm warmed up and ready to pull, otherwise I just have no motivation to deadlift. In the upcoming weeks on ME days i'm going to be alternating which movement I start with.

    -DE Upper - kind of....
    Standing Milies:
    barx15
    95x5
    135x3
    145x3
    150x3 (PR)
    155x3x2 (PR again)
    135x5

    Pullups:
    BW+25x5x3 (Easier than last time)

    DB press:
    60x5x3 (Speed Reps)

    Seated Row: Speed
    80x10x3 (20-30 seconds of rest inbetween)

    Dips:Speed
    bwx8x3 (20-30 seconds of rest between sets)

    I did little to no shoulder work last time and the guy i work out with is home. I feel like my shoulders are my weakest link, my arms and traps overpower them by ALOT so I'm trying to focus more on my shoulders.
    The problem I have is my shoulders often take the back seat.

    SO Today was suppose to be a DE day which it later turned into but I started heavy with Milies and Pullups and hit 2 prs on OH press. The rest were speed and light sets with higher reps.
    My focus for this summer as stated in my last post is pullups and shoulders. I'm glad bench is going up but milies are extremely weak compared to my bench and while I am in this for the strenght aesthetics are still number 1.
    Last edited by Cards; 05-15-2009 at 02:29 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  11. #536
    Squat Heavy, Squat Often Cards's Avatar
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    Front Squat:
    barx3x2
    135x3
    185x3
    -------
    225x3
    225x3
    225x3
    225x3
    225x3

    Deadlifts: speed
    135x1x3
    225x1
    225x1
    225x1
    225x1
    225xx3
    225x1
    225x1

    pullups: (second week of extra volume)
    bwx8 (OH hand)
    bwx8 (underhand)

    DE - Speed Day
    Last edited by Cards; 05-15-2009 at 03:00 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  12. #537
    Strength & Protection Kiaran's Avatar
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    Hey bro, looks like you had a pretty good week. PRs on your milies, bench and your crazy ass dips. It's good to change things up now and then, like throwing the oh pressing in before everything is exhausted. I've got some catching up to do in strength, you're getting too damn strong, lol. Nice deadlifting, I'm curious to see where you take that thing after you are done working on your squat.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  13. #538
    TJW Keith's Avatar
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    Where did this pressing strength come from? You say you haven't done any over-head work in a while, did the heavy benching in the mean time contribute to this? Great job, dude.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  14. #539
    WBB Team Captain Coke's Avatar
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    Keep doing your own thing, if it ain't broke don't fix it...just be ready to make them adjustments when needed.

    Damn fine DE efforts.
    Last edited by Coke; 05-16-2009 at 07:58 AM.

  15. #540
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by CoCoa View Post
    Keep doing your own thing, if it ain't broke don't fix it...just be ready to make them adjustments when needed.

    Damn fine DE efforts.
    Thanks coke, I need the DE days as kind of a recovery day inbetween ME efforts lol.

    Quote Originally Posted by Kiaran View Post
    Hey bro, looks like you had a pretty good week. PRs on your milies, bench and your crazy ass dips. It's good to change things up now and then, like throwing the oh pressing in before everything is exhausted. I've got some catching up to do in strength, you're getting too damn strong, lol. Nice deadlifting, I'm curious to see where you take that thing after you are done working on your squat.
    Thanks alot man, I'm curious where my deadlift can go aswell. My squats are almost where I want them so maybe this week or next ill start making deadlifts my main priority.

    Quote Originally Posted by Keith View Post
    Where did this pressing strength come from? You say you haven't done any over-head work in a while, did the heavy benching in the mean time contribute to this? Great job, dude.
    No idea man lol, my new motivation is to push and pull harder than the time before.

    standing milies/OH press: (Which everone doesn't use leg drive)
    barx15
    95x5
    135x3
    155x3
    160x2 (PR)
    150x4
    150x2
    135x6

    Pullups:
    bw+30x5 (OH)
    bw+30x5 (UH)
    bw+30x4 (OH)
    bwx8

    dips:
    bw+45x4
    bw+90x3
    BW+135x3 (PR)
    bw+90x7

    seated row:
    160x8x3

    DB press:
    90x5
    90x5
    90x4

    exhausting.

    160 for OH press was ridiculously hard but I cranked out 2. Almost to being able to press my BW overhead, another goal of mine.

    I hit 3 plates for dips today for 3, I think everyone (5-6 people) were staring at me lol. Oh well it happens.

    I moved up 5 lbs in pullups and couldn't crank out the last rep of set 3. The extra volume seems to be helping, they're becoming easier and they look slightly wider

    I decided because my pressing is the strongest of my movements ( maybe not strong than my dips ) id put it at the end of my workout because it needs the least effort.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  16. #541
    Loves gravy mattburns's Avatar
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    Nice pressing mate. Nearly OH pressing your BW is immense. Also nice DB Presses for the end of the session, 90's are sick.
    Last edited by mattburns; 05-17-2009 at 07:14 PM. Reason: I'm a ****** and got confuzzled about the DB Press.

  17. #542
    WBB Team Captain Coke's Avatar
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    Seriously hard at work the entire session.

  18. #543
    Squat Heavy, Squat Often Cards's Avatar
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    Matt, Coke: thanks alot guys! slowly moving in the right direction

    deadlifts:
    135x5
    225x3
    315x1
    365x1
    425x1 (PR)

    squat:
    135x5
    225x3
    275x1
    ------
    315x2
    315x2

    Pullups:
    bwx8
    bwx7
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  19. #544
    Senior Member Sidior's Avatar
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    PRs all over the place in here. Your dips are disgusting.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  20. #545
    WBB Team Captain Coke's Avatar
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    Liking the new deads PR guy.

  21. #546
    SchModerator ZenMonkey's Avatar
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    Nice work man! Everything looks super strong.
    Sarvamangalam!

  22. #547
    Strength & Protection Kiaran's Avatar
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    425 on DL, what? Another PR, what? This is where the PR train went...right here. ****ing owning it lately, bro. 440 on DL next time. Then 455. I think you've got it. Oh and **** you for that dip strength. You know you loved everyone starring at you with 135 lbs hanging between your legs...
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  23. #548
    TJW Keith's Avatar
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    Damn, you've been tearing it up in here, man! 425 is sick. Oh and **** you and your dips.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  24. #549
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Keith View Post
    Damn, you've been tearing it up in here, man! 425 is sick. Oh and **** you and your dips.
    thanks alot man! still have a ways to go until 495!

    Quote Originally Posted by Kiaran View Post
    425 on DL, what? Another PR, what? This is where the PR train went...right here. ****ing owning it lately, bro. 440 on DL next time. Then 455. I think you've got it. Oh and **** you for that dip strength. You know you loved everyone starring at you with 135 lbs hanging between your legs...
    i dunno if i have 455 in me but over the next few months hopefully! lol yeah it was kind of cool to have people watching while i was doing dips. 135 was pretty ****ing heavy.

    Quote Originally Posted by ZenMonkey View Post
    Nice work man! Everything looks super strong.
    thanks alot man!

    Quote Originally Posted by CoCoa View Post
    Liking the new deads PR guy.
    thanks
    Quote Originally Posted by Sidior View Post
    PRs all over the place in here. Your dips are disgusting.
    hey thanks for stopping by man! thanks for the kind words!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  25. #550
    Squat Heavy, Squat Often Cards's Avatar
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    dips:
    bwx5x2
    bw+45x5x2
    bw+90x5
    bw+135x1
    bw+135x0
    bwx8
    ------- Wasn't feeling them today
    Db OH pres:
    40x10x3

    pullups:
    bwx5x2 (OH)
    bwx5x2 (UH)
    bwx5 (OH)

    seated row:
    100x10x3
    100x8x2

    Speed Bench:
    135x3x5
    ---- Break: Curls
    135x3x5

    So today was suppose to be a DE/RE day like normal but i wanted to do some heavy dips. My body just wasn't having it. I was probably still beat from my last two ME days so i continued with me plans for a DE/RE day.
    Everything felt good after dips. Did 5 sets of 135 on bench, took a small break to do some curls than finished my last 5 sets. Tomorrow is DE lower body than ME day on saturday sunday!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

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