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  #2061  
Old 09-26-2012, 01:32 PM
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antisteroids antisteroids is offline
antisteroids is IN LOVE WITH OLD STYLE HACK SQUATS
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325X5X8 Is no joke!nice oh and forgive my ignorance but whats a front lever?
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  #2062  
Old 09-26-2012, 04:42 PM
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Quote:
Originally Posted by antisteroids View Post
325X5X8 Is no joke!nice oh and forgive my ignorance but whats a front lever?
Thanks, focus is on density (more work/less time). I always workout on my lunch break, so I get about 35 minutes max to squeeze in as many quality sets as possible. As such, I keep it lighter and more explosive since I can maintain the quality of sets while resting as little as possible.

Here is a front lever:


As you can probably see from the picture, it's like a stiff arm lat pulldown, but way more intense. Obviously, it also involves an insane contraction of the abdominals and some legs as well. I use "rings" (actually DIY suspension trainer) to do mine, but the effect is the same. I can't do it 2 legs yet, I bend 1 leg closer to my body to lessen the resistance, someday I hope to be able to keep both legs straight.

Wednesday - Push Day - Overhead emphasis

* Bicep pump work done in between sets, Also extra power cleans after the 3 and 6 rep OH sets

OH Press - 3s
170x3, 2 sets
172.5x3, 2 sets

OH Press - 6s
147.5x6, 4 sets

Bench Press Chains - ss w/ Band External Rotation
161x6, 4 sets

OH Press - 9s
121x9, 4 sets

Bench Press Chains - speed work
151x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
133.5 x 8 + 4 + 3 + 3 + 2 + 1 = 21
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Last edited by Commander; 09-26-2012 at 04:45 PM.
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  #2063  
Old 09-27-2012, 04:19 PM
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Thursday - Deadlift 3's, leg focus

a1) Deadlift, 338.5x3 (+10 each set) 408.5x3
a2) Front Lever x 7

b1) Deadlift 316x5, 4 sets
b2) Glute Ham, BWx10, 4 sets

c) Sprints, 3 hills

d1) Ab Bench Crunches, 3 sets
d2) Ring Row, BWx6, 2 sets
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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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  #2064  
Old 09-28-2012, 04:05 PM
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Friday - Push Day

* Bicep Pump work in between sets unless otherwise noted

Bench Chains
197.5x3 (+5 every 2 sets) 207.5x3, 2 sets
212.5x3
212.5x4

Bench w/ Band External Rotations
195x6, 4 sets

Maltese Cross Work, 5 sets

Bench Partials
152.5, 2 sets

Speed Bench Chains w/ Power Cleans
152.5x3, 5 sets

Overhead Press - rest pause for a total of 90 seconds
126 x 12 + 6 + 5 + 4 = 27

* Pooped out again, last workout I had 29 reps on the rest pause. Since this is the 2nd time I stalled, I will change my finisher. I might go heavier and still do rest pause with no expectations of how many reps I can do, or I might do something different entirely, like dips or pushups.
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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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  #2065  
Old 10-05-2012, 05:07 AM
bigbear6708 bigbear6708 is offline
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looking good in here..looks like you are staying lean as well!! thats always good!
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  #2066  
Old 10-05-2012, 04:10 PM
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Quote:
Originally Posted by bigbear6708 View Post
looking good in here..looks like you are staying lean as well!! thats always good!
That's not me in the picture....but I am staying lean.

Thanks for checking in though.

-----

Server down for awhile, first chance to post since last Friday...

Hit my normal weekly split, Back on Saturday, Monday was OH work, Tuesday was Deadlift 5's and back work, Wedesday was Bench and yesterday was Deadlift 3's and sprints.

Friday - Push Day - Overhead emphasis

* Bicep pump work done in between sets, Also extra power cleans after the 3 and 6 rep OH sets

OH Press - 3s
172.5x3, 3 sets
175x4, 1 set

OH Press - 6s
150x6, 4 sets

Bench Press Chains - ss w/ Band External Rotation
162.5x6, 4 sets

OH Press - 9s
127.5x9, 4 sets

Bench Press Chains - speed work
152.5x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Ring Dips - rest pause for 90 seconds
BW x 8 + 4 + 3 + 2 + 2 = 19
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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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  #2067  
Old 10-05-2012, 07:33 PM
bigbear6708 bigbear6708 is offline
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Lol, my bad!
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  #2068  
Old 10-09-2012, 11:52 AM
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Quote:
Originally Posted by bigbear6708 View Post
Lol, my bad!
No problem!

-------

Saturday - Back

Barbell Row w/ Splits Squats
120x6, 4 sets deadstart, Pendlay-style
130x6, 2 sets continuous tension

Deadlift w/ Front lever w/ Tricep Pump work
311x5, 3 sets

Ring Row w/ Ab Bench Crunch w/ Tricep Pump Work
BWx6, 4 sets

Lat Pulldown w/ T-Bar Row
113x8, 3 sets w/ 125x8, 3 sets

Monday - Push Day

* Bicep Pump work in between sets unless otherwise noted

Bench Chains
200x3 (+5 every 2 sets) 210x3, 2 sets
215x3
215x4

Bench w/ Band External Rotations
197.5x6, 4 sets

Maltese Cross Work, 5 sets

Bench Partials
152.5, 2 sets

Speed Bench Chains w/ Power Cleans
152.5x3, 5 sets

Overhead Press - rest pause for a total of 90 seconds
126 x 12 + 6 + 5 + 4 = 27
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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; 10-11-2012 at 01:36 PM.
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  #2069  
Old 10-10-2012, 04:08 PM
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Off yesterday, my wife and I are in the process of some major changes (more to come on that), so I couldn't work out on my lunch break. And after work was a soccer game.

Wednesday - Deadlift/Back

* Deadlift felt amazing...again

a1) Deadlift, 328x5, 8 sets
a2) Front Lever x 7
a3) Tricep Rope Pushdowns

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunches
b3) OH Tricep Extensions on rings

c) T-Bar, rest pause 90 seconds
150x8, 5, 3, 2, 3
125x10, 6, 4, 5

d) Lat Pull down, rest pause 60 seconds
113x6, 4, 3, 2
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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; 10-10-2012 at 04:11 PM.
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  #2070  
Old 10-11-2012, 04:07 PM
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Thursday - Push Day - Overhead emphasis

* Bicep pump work done in between sets, Also extra power cleans after the 3 and 6 rep OH sets

OH Press - 3s
172.5x3, 2 sets
175x3, 2 sets

OH Press - 6s
151x6, 4 sets

Bench Press - ss w/ Band External Rotation
197.5x6, 4 sets

OH Press - 9s
128.5x9, 4 sets

Bench Press Chains - speed work
153.5x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Ring Dips - rest pause for 90 seconds
BW x 8 + 4 + 3 + 2 + 2 = 19
__________________

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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