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Post by dbunch on Aug 23, 2013 9:31:09 GMT -5
LoL correction on my earlier post I meant "Don't worry"
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Post by Deleted on Mar 31, 2014 6:15:35 GMT -5
Hey I'm back!!! Good news and bad news.
Good news. I got my squat and dead lift form up. My legs are a little bigger. 25 inch. Holding weight at 180 to build more leg. Whoo.
Bad news. I lowered my bench work out to work on dl and squat. Brother going overseas. All my lifts are now organized for solo lifting. No negatives. I might die if I get hit with another cold or flu. People at work don't wash their hands in the restroom. Gross. 1 stomach flu and 3 colds in the last 4 months. Lungs still broken, coughing destroy my throat, no voice.
Bench 315x7 (with cold lol) Close grip 365x1
Squat 385x4 Box squat 495x1 (2 inch above parallel) Unrack 585
Dead lift (narrow) 455x1 Sumo dl snatch grip 475x1 Grip training 585x4 seconds No more baby fingers.
I haven't bench anything above 315. Worked on close grip for stronger arms I'm competing against a few friends for 315 rep on bench. I'm at 180 with 315x7. Eddie at 215 with 315x8 Randy at 230 with 315x10
Both of them just rep 405 on bench. Curse them. Randy holds record for 600 dl and 585 squat for his weight/age class. At 198 I think.
I got a few funny story about physique/fitness people. I'll write it up later.
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Post by dbunch on Mar 31, 2014 7:34:37 GMT -5
welcome back! missed seing you here.
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Post by Deleted on Apr 1, 2014 9:20:12 GMT -5
Thanks dbunch. The last week of my light phase before str phase.
Back day. Hammer dead lift 520x4 (planned) But my gym since January, we have the New Years people joined. They are so annoying. How do you do the same back workout every day. No improvement in str and size. Stand around talking (loud mouth) for 10 to 20 minutes on one workout. "Shouldn't slam weights on these machines" So I drop the weights even harder. Did 540x4 hammer dl instead.
This guy is also the same person who got in a fight with a younger kid about a reserve parking spot at 4am. I want to park in that spot
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Post by Deleted on Apr 4, 2014 9:20:59 GMT -5
Leg day Squat 395x4singles. Box squat 455x4
Sunday is the beginning of the next str phase. Yay
Randy just challenge me to uspa meet in august. I'll be able to meet Ben Rice in person. Whoo. Only If I get the okay from my doctor in May. After randy ask about competing with him. I ask how's his DL. He told me his lower back and hip is hurt(he thinks) so he's only been doing bench lately. He's gonna get a check up too
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Post by Deleted on Apr 11, 2014 8:22:06 GMT -5
Yay 405 squat just below parallel. Lungs gave out on 415. Rack press 325 (bar down to mid thigh)
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Post by Deleted on Apr 15, 2014 9:23:03 GMT -5
Back/leg tues Box squat (2) 475-3/525-1 Sumo DL (2) 400-3 Squat (4)↙️ Deep squat (4) 275-4 Front squat practice 95-4 Good morning (4) 210-4 Cable row (4) 200-4 Lunges Abs
Was aiming for a 2 reps on 525 box squat. Didn't get the second.
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Post by Deleted on Apr 18, 2014 8:27:40 GMT -5
Squat (4/2) 335-4/355-2 Deep squat (2) ↙️255-4/325x1x1f D Rack squat (4/2) 345-2 Front squat (4/2) 145-3 Abs Lunges
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Post by Deleted on Apr 19, 2014 20:26:46 GMT -5
Back sat DL (4/2) 315-4/325-2 405-4/415-2 Rack pull 315-4 405-2 Dl deficit (4/2) 275-2 skip Lat pull smith ↙️ 2p25-4 skip Lat pull cable Good morning (4/2) 205-4 Cable row (4/2) 200-4 Bent over shrug (4/c) 70-4 Ham raise (max)
There's 2 sets of numbers being recorded. Mine and my little brothers.
I use a lot of symbols and stuff. Here's an explanation of most of them
P - 45 pound plate... 2p is 90 lbs
C - cluster sets. Usually 4 super sets of of low reps. 195c4 is 195x4 195x4 195x4 195x4
S - single reps. 195s4 is 195x1 four times. Resetting each rep helps me keep form.
"-" I use the dash symbol instead of the usual "x". 195-4 instead of 195x4
/ the slash is just to separate the sets. 195-4/205-2 is 195x4 and 205x2
I'm also just write the last heavy set of each rep sets.
So for my dl today 405-4/415-2 Is 135-4 185-4 225-4 315-4 365-4 375-4 385-4 395-4 405-4 415-2.
My hands started to slip with 415 so i stopped.
Note- there's a old that guy that rack pulls 585 from above knee. But he doesn't do much of anything else or dl. Is this just for grip competition?
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Post by Deleted on Apr 21, 2014 8:15:07 GMT -5
Chest/shoulder mon Bench (4/2) 245-4 295-3/310-2 Jm press (4) 135-4 185-4 Bb curl 95-3 115-4 Neck press (4) Lat pull down Db press Rope pull Db side press Stretch
We stop at neck press. Had an issue with my brother not holding the bar right. The bar is like on half his palm. Trying to fix that.
Wide grip and arch bench is hard. I can't even unrack 295.
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Post by Deleted on Apr 22, 2014 9:17:00 GMT -5
Back/leg tues Box squat (2) 475-4 Sumo DL (2) 400-4/405-2 Squat (4)↙️ Deep squat (4) 325-4 Front squat 155-4 Good morning (4) 235-4 Cable row (4) 200-4 Lunges/stretch Abs Ham raises 3
So if your drench in sweat and blasting music on ear plugs, it means you want to be talk to. Especially during a set.
I almost poop myself during sumo DL...
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Post by Deleted on May 1, 2014 9:09:27 GMT -5
Arms thurs Bench 4 225-4/265-1 315-4/335-2 Jm press (4/2)↙️ 195-2 Skullcrusher↙️95-4 135-2 Db ext Reverse extension 40-4 Bb curl 85-4 115-4/135cheat3 Preacher curl ↙️ Jm pull Hammer curl 60-4max Bridge curl 120-4
Whoo I finally got my arch bench past 3 plates. Pause the first rep of 335 but my knees buckle on the second rep. That was weird and the first for me.
I jogged for the first time in forever last Tuesday. First 2 block was hard but I made it over 5 miles. I still cough a little. But lungs almost 100%. A lot of people were staring. Weird. Maybe it's my awesome mullet lol
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Post by Deleted on May 2, 2014 8:51:48 GMT -5
Leg fri Squat (4/2) 365-4/405-2 Deep squat (2) ↙️ DR squat (1) 225>365/415m Front squat (4/2) 195-4 Abs Lunges
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Post by Deleted on May 3, 2014 12:44:53 GMT -5
Back sat DL 315-3/335-2 405-3.9/445-1 Rack pull 505m Dl deficit (1) 315-4 Lat pull smith ↙️ Lat pull cable Good morning 185-4 275-4 skip Cable row (4/2) 200-4 skip Bent over shrug (4/c) Ham raise (max)
Waited an 1 hour for my little brother to come out at gym. Boohoo
So does all cross fitters wear their little sister's shirts
A group of them said let's do a 100 more reps. Which they did. -smith machine rows with wrist straps. << I was gonna say "oh so you gonna do 100 more wrong reps" They were cranking with biceps instead of rowing and tightening back.
Another cross fitter on bench press using bands and going suicide grip. Last I check if you slip with bands it hurts.
That's more then 10 cross fitter at my gym now.
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Post by Deleted on May 5, 2014 9:06:49 GMT -5
Chest/shoulder mon Bench 225-4 315-4-340-1.9 Jm press ↙️ Skullcrusher↙️ DB ext 90-4 100-4 Bb curl 85-4 115-4 Neck press (4) 185-4 225-4 Front/rear/side delt Stretch
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Post by Deleted on May 9, 2014 9:01:40 GMT -5
Squat (4/2) 365-2/410-1 Squat wrap↙️ 135<445 Front squat (6) 285m/145-6 Lunges
Practice knee wraps today. Way too exhausted to finish with front squats. Died going down
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Post by Deleted on May 12, 2014 9:04:58 GMT -5
Chest/shoulder mon Bench543 185/225 275/295 Bench board 285 355 Jm press ↙️ Skullcrusher↙️ DB ext practice Bb curl Neck press (4) Front/rear/side delt Stretch I'm gonna try to add board press and negatives to my bench now. I somewhat have arch bench down. Right now. I'm trying to set up a league to powerlift/(anything) for charity. I also will be growing my hair out for charity. Here's the site www.wcleague.weebly.comSo far I'm thinking of doing it for MS and people with big medical bills from no health insurance. Also half of my profits from 2014 and onward from my ios apps will be for charity. Though I only made 12 dollars last year lol.
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Post by Deleted on May 17, 2014 9:46:26 GMT -5
Back sat Dl power shrug warmup DL 365c2x10 Clean shrug 195c2x4 Dl+3↙️ 95c2x? Practice Rpknee skip Dead Row 195c4x3 Good morning bw Ham drag Lat pull smith ↙️ Lat pull cable ↙️ Pull up bwc practice Ham raise Abs
Note- so I been sitting to far down on deadlift. Finally fixed it.
My first meet ever with be on June 14. Gonna get randy to help with that.
My insurance finally went through. Set up for doctor visit on the 27th
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Post by Deleted on May 19, 2014 9:01:24 GMT -5
Chest/shoulder mon Bench2 205-2x12 275-2x12 Bench board 285 355 Jm press ↙️ Skullcrusher↙️ Floor press 225-2 265-2 DB ext practice↙️ Reverse cable Bb curl Neck press (4) Front/rear/side delt Stretch
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Post by Deleted on May 23, 2014 8:54:46 GMT -5
Leg fri Squat wrap 3p Squat 275 Deep squat (2) ↙️ D box squat 2p Front squat 185c2 High jump Lunges
Practice - knee wrap and power belt.
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Post by Deleted on May 24, 2014 18:46:23 GMT -5
Back sat DL 205-245c2x4 335-385c2x3 Dl+3↙️ 95c2x? Practice Rpknee↙️skip D DL Dead Row Good morning bw Clean shrug skip Plate adductor slide Lat pull smith ↙️ Lat pull cable ↙️ Pull up bwc practice Ham raise Abs
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Post by Deleted on Jun 28, 2014 12:04:05 GMT -5
Week 4
Chest/shoulder mon Bench6/5 Bench towel4/3 Close grip towel ↙️ 225 265 Skullcrusher Bb curl 95 135 Neck press Reverse grip ext Hammer curls Front delt Rear delt Side delt Stretch
Back/leg tues Sumo DL322 Box squat32 Squat+3..1/1 Leg press 7p8 M Romanian deadlift 225x4 Dead Row654 Upright row in 85x4 Upright row out 45x8 Back ext 100x3 Chin up 40x8@170 Good morning Power shrug 325x8 hard Wide pull up Abs Stretches
Leg Thursday Squat432 Squat wrap1/1 skip Front squat 135x8/225x3 Bulgarian squat 20 Leg press 8p Sumo squat↙️ 225x4 Glute ham raise Lunges Abs
Arms Friday Bench4/3 225 275 Bench towel2/1 295 315 Bench neg 315 335 Close grip 235 255 Bb curl 105 95 Skullcrusher↙️ Dip 70 90 Preacher curl Reverse extension Hammer curl Cable ext and curl
Back sat DL432 405 Dl+3..1/1 445/465m Dead Row654 255 D DL111 335 Upright row mid 85x8 Back ext 132x2 Chin up 45x8 Power shrug 325x8 Good morning654 205x6 Wide pull up 12 Leg press 5px12 Glute ham raise bw6 Delts Abs
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Post by Deleted on Jun 30, 2014 17:31:05 GMT -5
Work on my modified arch bench this morning. Didn't go so well had trouble keeping my wrist above my elbow. Gonna practice some more later tonight
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Post by Deleted on Jun 30, 2014 19:07:13 GMT -5
Boo yaa. I think I just got my bench back. Didn't go heavy or to failure. But 225 felt like feather weight again. I probably shouldn't have since after this mornings bench routine but repped 225x11. Racked since I have no spotter and was just practicing the form.
I combined my shoulder grip + lat style with back arch bench.
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Post by Deleted on Jul 21, 2014 12:24:45 GMT -5
Sumo deadlift 495 Deadlift 495 ( I couldn't lock out on 505) Wide squat 475 (pop eye blood vessel on this one) 335 bench pause
I think I have a hatred for physique people now. Flexing in the mirror with their tiny legs. One was twisting his head just to look at his calves on standing toe raise. Baby calves and he had it recorded by another turd. Who was also looking at his own calves while recording his friend.
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