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  #2251  
Old 06-29-2013, 02:23 PM
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Been awhile see that you're still going strong. Are you planning to compete again?
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  #2252  
Old 06-29-2013, 05:28 PM
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Quote:
Originally Posted by HardCory View Post
Been awhile see that you're still going strong. Are you planning to compete again?
Trying my best, I'd like to compete in April 2013, but we'll have to see how the finances go (it's not cheap to compete).

Glad to see you back on the boards!

-----

Dropping PRs today

Saturday - Bench

* Power Clean 150x4 between sets

Bench
300x1 - Unspotted PR, bodyweight PR

http://youtu.be/h7tWqUON7L4

230 x 12, 8, 7, 6 - 12 is a Rep PR, and it's also a volume PR (33 reps at 230)
182.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds of this

Dips
BWx8, 8, 8

ss w/

DB Hammer
29x12, 12, 10

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm work
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With God's help...Mens sana in corpore sano

Last edited by Commander; 06-29-2013 at 11:54 PM.
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  #2253  
Old 06-30-2013, 02:16 PM
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Nice job on the bench.
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  #2254  
Old 07-01-2013, 04:28 PM
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Quote:
Originally Posted by superbilt View Post
Nice job on the bench.
Thanks!

-----

Sunday - Off

Vegged out with my wife and kids. My wife bought Zombie U for the Wii U for $30. What a bargain!

The game is ridiculous amounts of fun. We sat around playing multiplayer with my two sons.

Monday - Upper Torso

Just wanted to feel wide and big up top today.

I made up this scheme today. The idea was that if I knew my reps would slip below 5 then I decreased weight by 10%.

Ring Dips
BWx12, 12, 10

Incline Bench
200x6, 6, 6, 6, 5, 5
180x6, 6, 6, 5, 5 (put on fat grips a set or two into 180)
160x6, 6, 6

superset with

Bent Rows
120x8, 13 sets

* Threw in some band rear delt work between some sets as well.

Super simple workout, massive upperbody pump. As the fatigue set in on inclines, I was really feeling it well (good MMC) in the upper chest.

Mission accomplished today.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-01-2013 at 06:20 PM.
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  #2255  
Old 07-02-2013, 04:48 PM
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* PR for regular squats is 320x7. I am very pleased with 320x5 for several reasons:

1. Strength is very movement specific and I have been squatting almost exclusively with chains lately which is a different beast than regular squats.

2. I had at least one in the tank.

3. When I went for the 320x7, I purposefully was trying to hit a PR so I minimized fatigue leading up to that set. So in regards to this workout, I would have probably only hit 220 for 2 or 3 and 270 for a single. This could have gotten me another rep at 320.

Therefore, strength on regular squats has been at least maintained while focusing on squatting with chains.

Tuesday - Legs

Squats
120, 170, 220, 270, 320x5

Deadlift ss w/ Stiff Arm Band Lat Pulldown
363, 373, 383, 393, 403x5
323x13

Snatch Grip Deficit Deadlift
266x5, 4 sets
211x12 - continuous, stopped reps just short of touching the ground

Front Squats
70x15
70x15 - 2nd set I did with continuous tension, no lockout, it's crazy how much harder that makes it
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2256  
Old 07-03-2013, 04:09 PM
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Wednesday - Lats & Arms

* Entire workout supersetted (exercises/sets don't always match)

* 2nd time doing this particular workout (albeit with some minor tweaks from the first time), I really enjoyed it. Humongous arm pump, which for me, is saying something because I'm not exactly sporting 22's here.

Lats:

Chinups
BWx10, 8, 8, 8

Meadows Row (last set One Arm Barbell Row)
60x8, 3 sets
60x6

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
71x9
81x6
71x10
61x12, 10, 13 - used some body English on the last couple reps

OH Rope Extension
40x15
45x12
50x9
55x8
50x11
45x13?
40x15

Stiff Arm Reverse Grip Lat Pulldown with a band (hits lats and triceps)
2 sets x rep out

Biceps:

Preacher Curl with Fat Grips
47.5x10, 3 sets
47.5x8
40x8, 3 sets
35x12

Band Curl
2 sets, rep out
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2257  
Old 07-05-2013, 12:16 PM
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Started out doing some light rear delt raises between sets and I tweaked my back between my shoulder blades. Annonying how you can hurt yourself with 10lb dumbbells. I switched to rows and was fine, but setting up for my bench sets hurt a tad.

Thursday - Bench

* Bent Row 100x10 between sets

Bench
280x1
257.5 x 6, 5, 4
230 x 7+4 rest pause
182.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds of this

Dips
BWx8, 8, 9

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm work
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2258  
Old 07-05-2013, 05:04 PM
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Last week hit 300x7 and didn't really expect it, today I hit 302.5 for 8 reps and wasn't expecting that either. Training is just going so superbly right now...crap...I probably just jinxed it.

You know what, I need to give thanks to the Lord. It may sound silly regarding something so trivial as lifting, but I feel blessed to have the time, ability, motivation, equipment, & family support to continue to strive to get stronger and build my body. Thanks God.

Friday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330x1
302.5x8 - Rep PR
282.5x8
255 x 6+4 rest pause
225 x 7+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
170x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest

Front Squat - continuous tension/no lockout
120x10
90x15
70x15

Leg Curl
30 + Chain x 15, 13
25 + Chain x 11, 9

Somersault Squats
BWx20, 1 set
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-05-2013 at 06:33 PM.
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  #2259  
Old 07-06-2013, 05:19 PM
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Saturday - Upper Torso

Ring Dips
BWx12, 12, 10

Incline Bench
255x1 - tie for PR
202.5 x 6, 6, 6, 6, 5, 5
182.5 x 6, 6, 6, 5, 5 (put on fat grips a set or two into 180)
162.5 x 6, 6, 6

superset with

Bent Rows
120x8, 12 sets

* Threw in some band external rotations between sets as well.

DB Laterals
10x10, 4 sets

Preacher Curl
40x15, 2 sets

ss w/

OH Extention (on ab bench)
35x15, 3 sets
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-08-2013 at 02:02 PM.
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  #2260  
Old 07-08-2013, 04:31 PM
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Sunday - Off

Read some Charles Dickens, solved some puzzles, played some Zombie U (darn that's a fun game!), and, in general, had a relaxing Sunday.

Monday - Deadlift

Haven't strapped on a belt or went for a PR in deadlift in a LONG time, probably over a year. I learned that high volume with moderate weights still keeps you strong. I hit 426 for 5, no grinding, solid reps.

Praise God.

Deadlift
366, 386, 406x5 - no belt
416x5 - added belt
426x5 - PR
406x5
386x5 - no belt
326x13

Snatch Grip Deficit DL
271x5, 4 sets

ss w/

Leg Extension
70x10, 3 sets

Front Squat - continuous tension/no lockout
90x12, 2 sets
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-08-2013 at 04:34 PM.
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