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#101
03-02-2009, 01:32 PM
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Saturday
3x5 on squat Didn't go above 315....tweaked muscle in my trap where bar rested....didn't wanna push it b/c it hurt like hell bwt 194.0 bwt this morning 195.0....gym is prolly closed due to snow  ...Lord knows people act like it is Armageddon when some snow falls here....first substantial snowfall we have had in a LONG time....6-8 inches  
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#102
03-02-2009, 01:58 PM
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Quote:
__________________
TEAM NORTON The"Outwork" mindset changed my entire life, perhaps it can help you as well Muscle Hypertrophy occurs independent of exercise intensity
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#103
03-02-2009, 03:04 PM
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Quote:
Quote:
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#104
03-02-2009, 03:13 PM
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How's that 3x5 program working for you? I want to work on my squat... I have a ORM of 335 for reg. squat and 295 for deep squat.
__________________
rootb33r's Journal
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#105
03-02-2009, 03:33 PM
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HEAVY Upper Hypertrophy Lower Rest Hypertrophy Upper HEAVY Lower I have made great gains doing it this way. I usually do sets of five on heavy day, or even a set of 3 on my last set. My bench and squat have both really went up, as has my bodyweight, haha. I would estimate my squat max before at about 320-300 below parallel, but I have a parallel or below max of at or above 400 now, which is significantly more than what it used to be. I would estimate my bench in the range of 385, where my max used to be 355. NOTE: I also have gained roughly 20-25 pounds in bodyweight since December. (DREADIN the cut starting in mid March)
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#106
03-04-2009, 01:30 PM
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Flat Bench
312 @ 5 317 @ 5 322 @ 3, plus two slight assisted reps last week 330 @ 5 smooth and rather easySeated Rows 180 @ 5 230 @ 5 250 @ 5 270 @ 5 CG Bench 275 @ 5 275 @ 5 275 @ 3 Front Raises w/ 100 # plate @ 6 @ 4 Hammer Curls (w/hammer curl bar) 60 @ 5 80 @ 5 100 @ 5 120 @ 5 140 @ 3 *first two sets warmup sets Plate Holds 45s til fail x 3 *held 45# plates in each hand until grip was gone Before workout was very tried, due to the fact I didn't get much sleep last night. Definitely affected my bench, as this was a heavy day. I was pretty depressed, but then the rest of my workout was fine. I'll be ok... Last edited by misterjaydubyoo; 03-04-2009 at 11:35 PM.
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#107
03-04-2009, 11:36 PM
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One-legged Leg Press
180 @ 10 x5 Deadlift 225 @ 10 x4 Calf Raise on Leg Press Machine 180 @ 20 x 4 bwt this morning 197.0
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#108
03-11-2009, 12:29 PM
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really have been slack on my diet/workouts here of late....really busy, and I knew a cut is coming so I just sort of maintained...
First time in gym in about 5 days, so I decided to kind of test myself. Bench 365 @ 1 EASY 375 @ 1, BARELY missed....I got the rep at the positive portion and actually "slacked off" (if that is possible), b/c I thought I was going to easily lock it out, and I was conserving energy for 380. Bad mistake. I'm good for it though, so I consider it my 1RM. 5 sets Rows CG Bench 315 @ 2 Was really tired and people were doubting I was good for it. Not many people had faith in me except my brother....I think I am good for 4. Str8 Bar Curls 3 sets last set 155 Used perfect form. I have videos of my bench attempts, and will post them in the training section once photobucket is back up.
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#109
03-11-2009, 01:34 PM
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Lookin' foward to the videos.
__________________
 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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#110
03-12-2009, 01:50 AM
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Decided to squat heavy today....knee was really sore so I prolly shouldn't have, but there again I won't be doing heavy squats for a while. Worked up to 401 for 1RM. Pretty happy about it, went really low (below parallel), almost thought I was gonna get stuck, haha.
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