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Post by nachtegaal45 on Mar 2, 2013 14:12:06 GMT -5
yesterday:
squats:
1x10@135,225,315
1x3@405
1x13@510
(paused squats below parallel submaximally are done 3 days from main leg day)
leg extensions with 95 pounds
reclining squats with instability ball to de-emphasise hamstrings:
bodyweight for 2 sets and 1 with 75 pounds to failure
today:
deadlift holds for grip:
645 for 20 seconds
barbell shrugs:
405,315,225 to failure
scapular retraction with bodyweight
parallel-up barbell extensions for lower trapezius:
near-failure with 75 pounds for 2 sets
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Post by nachtegaal45 on Mar 5, 2013 22:41:43 GMT -5
yesterday's bench work:
1x10@135,225
1x2@315
some plyometric pushups
1x6@375
close-grip benches:
2x10@285
guillotine presses:
225 for 2 sets to failure
some flyes and bodyweight dips
armwrestling work
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Post by nachtegaal45 on Mar 5, 2013 22:47:42 GMT -5
meant the plyometric work was an additional warmup pre-1x6 with 375 pounds on bench,sorry.
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Post by nachtegaal45 on Mar 28, 2013 22:38:36 GMT -5
feeling good today,so:
squats:
1x10@135,225
1x3@315,405
a cojones to the wall moment:
6 repetitions with 560,belted up
Ever feel that sensation of pain proliferating in a fanning,bronchialised way like your veins are being scraped with a paint chisel? Nose felt like it was going to explode.
leg presses with 545
close-grip bench presses:
225x20
working set of 8 reps with 310
back extensions with 50 pounds
armwrestling work
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Post by yankees on Mar 29, 2013 9:52:39 GMT -5
Still pushing big numbers !
Nice work !
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Post by buckeye2010 on Apr 2, 2013 20:35:16 GMT -5
Great numbers in the bench.Keep up the good work.
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Post by George on Apr 3, 2013 8:42:09 GMT -5
"Ever feel that sensation of pain proliferating in a fanning,bronchialised way like your veins are being scraped with a paint chisel? Nose felt like it was going to explode."
Lol...yes! I'm just getting back into reps with mid 500 weight. It is amazing the difference between a heavy squat set of five versus a bench set. I feel the pressure in my eyes sometimes to.
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Post by nachtegaal45 on Apr 4, 2013 18:15:01 GMT -5
this week's self-mutilation:
Tuesday:
bicep work
cubitally elevated cable curls up to 180 pounds(recumbent/on-back)
preacher supinating curls with 40-pounders
hammer-grip weighted pullups:
8 reps with winter coat and 20 pounds
8 reps with bodyweight
4 reps with bodyweight
trapezius
shrugs up to 400
overhead front raises with 55 pounds(these require next to no weight to stimulate the lower trap)
deadlift holds:
405 for 20 seconds(warmup)
550 for 30 seconds
no squatting this week,deloading
today:
bench press(light day):
1x10 w/135,225 for warmups
1x1 w/315
26 repetitions with 321.25 pounds
heavy negative with 440(halfway down)
bodyweight dips
flyes with 20-pounders
guillotine presses for upper pectoralis with 240 to failure
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Post by yankees on Apr 5, 2013 19:35:41 GMT -5
Man, that is lots of volume !
How do your joints take it ? My shoulders would be toast !
Go Wolverines Saturday baby !
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Post by nachtegaal45 on Apr 6, 2013 20:27:44 GMT -5
today: deadlift: plyometric deadlifts with 135 for 6 sets of 3 deadlifts(hi-repetition day): 1x20 with 340 glute raises with 140 pounds isotonic-to-isometric deadlift: 370 for 20 seconds triceps: close-grip bench press: 1x10 with 225 for warmups 1x5@320 Every time my close-grip works improves,my lower end pop concentrically does also. tricep pullovers supersetted with overhead extensions kickbacks(yea,I said it  ) reverse-grip pushdowns supersetted with overhand-grip pushdowns |
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Post by buckeye2010 on Apr 6, 2013 20:50:39 GMT -5
Great intensity!
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