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  #2391  
Old 12-04-2013, 05:13 PM
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Quote:
Originally Posted by arian11 View Post
That's why I figured front squats would fit your situation perfectly. Hits the quads well and the bar is in front of you. I also feel like front squatting twice a week has made my back squat and deadlift stronger and more technically sound as far as back tightness. I got good flexibility so I use the clean grip, the cross-armed grip feels way to weird.
I agree the front squats make sense. I just have made the decision that right now, I don't want to do them.

Manta Ray is working nicely as a substitute. Weights are in between what I could front squat and back squat, which is exactly what I expected.

If I ever try front squats again, it will likely be clean grip.

------

Wednesday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 365x15, 5 sets

B1) V-Bar Pressdown
61x12, 71x9, 86x7

B2) DB Hammer
33x11, 11, 10

C1) V-Bar Pressdown
78.5x11, 11, 11
63x17

C2) Preacher Curl
57x11, 11, 10

D1) Lat Pulldown
96x13, 13, 13, 12

D2) Band Curl, 30 seconds TUT

D3) Explosive pushups (coming up onto fingertips)
BWx17, 3 sets

E1) Fix Bar Extensions - rest periods varied
BWx8, 6, 7, 6, 5, 5, 5

E2) Barbell Curl
47.5x12, 11

Arms massively pumped!
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With God's help...Mens sana in corpore sano
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  #2392  
Old 12-05-2013, 05:25 PM
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Thursday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
290x1 - very solid rep
235x7, 6, 5
202.5x8+5 - rest pause
202.5x7+4 - rest pause

w/ Face Pulls between sets

Tri Set: 3 rounds
DB Goblet Carry 85 lb (45 second to 1 minute long)
Bench Press 200x3 - long pause
Bent Row 140x8

Tri Set: 3 rounds
OH Ext on Ab Bench,32.5x10, 4 sets
Band Face Pull x 10
Bent Row 100x10

Pushups and Reverse Grip Band Pushdowns
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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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  #2393  
Old 12-06-2013, 05:09 PM
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Friday - Legs

Leg Curl
25 (+ chain) x10, 3 sets

Squat (using manta ray)
220x10
170x10, 2 sets
120x15

Deadlift
361, 366x5
371x5, 3 sets
377x5, 3 sets
311x12

Leg Extension (40 second rests)
75x30, 15
70x15
60x15
50x15

Leg Curl
205 (+ chain) x10, 8, 8
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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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  #2394  
Old 12-09-2013, 07:20 PM
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Saturday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 37.5x15, 4 sets, 37.5x10

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 86x6

B2) DB Hammer
29.5x12, 12, 12

C1) V-Bar Pressdown
78.5x12, 11, 11
63x17

C2) Preacher Curl
57.5x11, 11, 11

D1) Lat Pulldown
96x13, 13, 13, 12
D2) Band Curl, 30 seconds TUT
D3) Explosive Pushup, BWx17

Finished with Fix Bar OH Extensions

Didn't have time for this...

E1) Reverse Pushdowns with a band & OH Ext on Ab Bench

E2) Barbell Curl
47.56x10, 10

Monday - Legs

* Had some extra time today and added in some extra sets

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat with Manta Ray
310x1
252.5 x 8, 7, 6, 5
222.5 x 6+5 rest pause
202.5 x 7+6 rest pause
190 x ? (bonus set)

Squat - hold performed with legs at about 90 degrees, below mid range ROM
140 x 5, 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
120 x 14, constant tension/no lockout
90 x 15 (bonus set)
70 x 16 (bonus set)

Goblet Squats - constant tension/no lockout
BW+17.5 x 30

Leg Curl
20 + Chain x 8, 2 sets
15 + Chain x 8, 2 sets
10 + Chain x 8
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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; 12-10-2013 at 01:18 PM.
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  #2395  
Old 12-11-2013, 02:14 PM
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Tuesday - Incline Bench

Ring Dips
BWx10, 3 sets

Incline Bench Press
211 x 8, 7, 6, 6
ss w/
DB Curl, 29.5x8, 5 sets

Incline Bench Press
201 x 7 + 3 rest pause (argh, usually get 4 on second "set")
181 x 8 + 5 rest pause
ss w/
Bent Row, 140x8

Triset: 3 rounds
DB Goblet Carry - 85 lb, 45 to 60 seconds
Incline Bench Press, 181x3 - all reps paused
Bent Row, 140x8

Fix Bar OH Extensions
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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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  #2396  
Old 12-11-2013, 05:39 PM
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Wednesday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Usually I do this: Ab Bench Crunch 37.5x15, 4 sets, 37.5x10
Today was just rest, abs are beat up right now

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 87x6

B2) DB Hammer
29.5x13, 12, 12

C1) V-Bar Pressdown
79.5x12, 11, 11
63x17

C2) Preacher Curl
58.5x10, 10, 10

D1) Lat Pulldown
97x13, 13, 13

D2) Band Curl, 30 seconds TUT

D3) Explosive OH Press 70x18

E1) Reverse Pushdowns with a band

E2) Barbell Curl
48.5x10, 10
__________________

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
Reply With Quote
  #2397  
Old 12-12-2013, 08:13 PM
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Thursday - Legs (More Quad Focused)

Leg Curl Warmup
25 + Chain x 10, 2 sets

Squat with Manta Ray

* Wore athletic shoes (more heel) and placed heels on 10 lb plate to put focus on quads more

270x1
240 x 8, 7, 6, 5
220 x 6+5 rest pause
200 x 7+6 rest pause
190 x 8

Squat - hold performed with legs at about 90 degrees, below mid range ROM
140 x 5, 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
120 x 14, constant tension/no lockout for this and the next 2 sets
90 x 15 (bonus set)
70 x 16 (bonus set)

Leg Extension
75, 70, 60, 50x10
35x15 + isotension (pushing against leg extension), 2 sets

Leg Curl
20 + Chain x 15, 8
15 + Chain x 8
__________________

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
Reply With Quote
  #2398  
Old 12-13-2013, 05:06 PM
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Friday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
292.5x1 - very solid rep
233.5x7, 6, 5, 5
203.5x8+5 - rest pause
203.5x7+4 - rest pause

w/ DB Curl 29x9 between sets

Tri Set: 3 rounds
DB Goblet Carry 85 lb (45 second to 1 minute long)
Bench Press 203.5x3 - long pause
Bent Row 120x10

Finished with...
Fix Bar OH Extension BWx50+ total reps (broken down into about 6 sets)
Bent Row 100x12, several 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
Reply With Quote
  #2399  
Old 12-16-2013, 05:36 PM
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Saturday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 37.5x15, 4 sets, 37.5x10

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 88x6

B2) DB Hammer
29.5x13, 13, 12

C1) V-Bar Pressdown
79.5x12, 12, 11
63x17

C2) Preacher Curl
58.5x11, 10, 10

D1) Lat Pulldown
96x14, 13, 13 (I think I did a 4th set as well)

D2) Band Curl, 30 seconds TUT

D3) Explosive OH Press 72.5x18

E1) AB Bench OH Extension

E2) Barbell Curl
50x10, 10

Monday - Legs

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat with Manta Ray
290x1
255 x 8, 7, 6, 5
223.5 x 6+5 rest pause
203.5 x 7+6 rest pause
190 x 8

Squat - hold performed with legs at about 90 degrees, below mid range ROM
140 x 5, 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
120 x 14, constant tension/no lockout
90 x 15
70 x 16

Leg Extension
50x20 + isotension (pushing against leg extension)
50x15 + isotension

Leg Curl
20 + Chain x 15, 10
15 + Chain x 8
__________________

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
Reply With Quote
  #2400  
Old 12-17-2013, 05:22 PM
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Tuesday - Incline Bench

Ring Dips
BWx10, 2 sets (started late, didn't do 3rd set)

Incline Bench Press
212.5 x 8, 7, 6, 6
202.5 x 7 + 4 rest pause
182.5 x 8 + 5 rest pause
ss w/
Power Clean 150x5, 5 sets

One Arm Barbell Row
50x15, 12, 10 - each arm

Bent Row, 100x10, several sets

Pushups BWx15, 12, 12

Ab Bench OH Extensions
__________________

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
Reply With Quote
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