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Old 06-14-2011, 10:06 PM   #6876
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new PR on squats today

245x2
trying to figure out my comfort zone on my one rep max for the big 3
im hoping to start the 850lb club haha

175lbs 5'11"
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Old 06-14-2011, 10:51 PM   #6877
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Still sooo sore from doing legs Sunday morning, but lately every leg day has my limping for 2 days. Warm-up set of 12 @ 135, set of 6 @ 225, 4 sets of 3 @ 275, then another 12 reps @ 135. (My goal is to be able to do 4 sets of 6 @ 275, so i guess i'm halfway there) then hack squats, farmers walks, bunch of leg n calf raises. 5'7 170-175.
Glad hockey is over tomorrow, i've been going out for all the games, eating pizza drinking beer. My diet has gone to shit, yet my lifts are wayy up
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Old 06-14-2011, 11:16 PM   #6878
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height?
5'10.

I took off my knee straps after a set, placed them on the ground and someone took them..nasty..
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Old 06-14-2011, 11:49 PM   #6879
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How do you guys usually jack up the weights for dumbbell bench if you have no spotter? Hurt my shoulders a few times doing it =(
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Old 06-15-2011, 12:10 AM   #6880
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How do you guys usually jack up the weights for dumbbell bench if you have no spotter? Hurt my shoulders a few times doing it =(
how do you initially pick up the weight? That makes a diff imo, jerking the weight off the ground while ur sitting wears out your shoulder before u even start.

I grab it off the rack when I need it, and place it on my knees as I'm sitting down on the bench. Then when I go from sitting upright to lying down I follow the weight with my knees till I'm on my back, then I rotate the dbells sideways as I'm raising them, my shoulders are super injury prone, this has helped.

There's a clip on youtube I'll post up as soon as I'm on a computer
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Old 06-15-2011, 01:52 AM   #6881
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First leg day after getting off stronglifts. my chicken legs are done.
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Old 06-15-2011, 09:11 AM   #6882
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new PR on squats today

245x2
trying to figure out my comfort zone on my one rep max for the big 3
im hoping to start the 850lb club haha

175lbs 5'11"
Race ya to 1000?

175, 5' 11"

Squat - 315
Dead - 365
Bench - 205
----------------
Total - 885

Doing more metcon type stuff with dumbbell complexes. It fugging sucks.

With a 35 lb dumbbell (all one arm) -

Swing
Snatch
Overhead squat
Row
Clean and press

That's one rep. x5 each arm. 60 seconds rest. 4 sets.

Followed by a 5, 10, 15, 20, 15, 10, 5 db squat pyramid with 50 lb dumbbells.
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Old 06-15-2011, 10:40 AM   #6883
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im a bit behind haha

185 bench
245 squat
395 dl
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Old 06-15-2011, 12:04 PM   #6884
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4 plate rackpull 17 reps

time for a quick workout before the gammee
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Old 06-15-2011, 01:08 PM   #6885
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how do you initially pick up the weight? That makes a diff imo, jerking the weight off the ground while ur sitting wears out your shoulder before u even start.

I grab it off the rack when I need it, and place it on my knees as I'm sitting down on the bench. Then when I go from sitting upright to lying down I follow the weight with my knees till I'm on my back, then I rotate the dbells sideways as I'm raising them, my shoulders are super injury prone, this has helped.

There's a clip on youtube I'll post up as soon as I'm on a computer
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Old 06-15-2011, 03:51 PM   #6886
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Blah one week into a cut and my db bench press is already suffering
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Old 06-15-2011, 10:33 PM   #6887
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yep thats the one. In my defense I copied the king ronnie coleman after watching a few of his videos haha.
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Old 06-16-2011, 01:44 AM   #6888
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I'ma try out that technique tomorrow! I usually need help getting up any DBs over 100lbs.

Did a killer shoulder/traps workout today!

6ft tall / 177 lbs.
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Old 06-16-2011, 11:18 AM   #6889
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^^ whatd you do for traps? I did hacksquats and 3 days later my traps were so sore.


5'11, 220 lbs as of today. Started my super clean diet on monday @ 224. Goal is to hit in the 200 ideally. Woot.

Absolutely zero carbs. Only carbs I get are from 2 eggs in the morning, or from my protein shakes (mixed w/ water), or the handful of cashews I eat pre workout. So far so good ..... having huge cravings though, like a pregnant woman.
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Old 06-16-2011, 09:10 PM   #6890
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used one of my free samples of pre workout from reflex today, Nutrabolics HEMORUSH™

it says take 20 mins before workout i took it about 5 mins before on an empty stomach, it kicked in fast had tons of energy, helped a little with a getting an extra rep out in benching, overall only lasted for about 20-30 mins, not much of a crash, decent product, im yet to try my 1mr sample
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Old 06-16-2011, 09:29 PM   #6891
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The only problem with the knee roll dumbell lift is when you do incline, you dont get your knees up far enough to get your arms 90* from the ground. Works good for flat bench tho. Definitely wont work for shoulders.


edit: what i do for incline and shoulders is the knee pop up and then have my spotter give me the first push into position. might not get super bro points for using a spotter, but im not at the gym for super bro points.
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Old 06-17-2011, 09:48 PM   #6892
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failed my 395 DL because i decided to roll my shorts up a bit for some dumbass reason

bar stuck on my legs a bit and i couldnt lock it in

is this where i commit hari-kari or whatever now?

my bench press was pretty good tho
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Old 06-17-2011, 09:53 PM   #6893
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Old 06-17-2011, 10:35 PM   #6894
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Bench press up 10lbs to 285lbs today for 3.
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Old 06-18-2011, 02:03 AM   #6895
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Bench press up 10lbs to 285lbs today for 3.
Noice! Got my military press upto 135 x 7 (up from 135 x 4) and my max upto 155 x 2 (but first one was a power clean + press), all while zero carbing. oh baybeee! Can't fucking wait to be throwing up 2 plates above my head, people already kinda stare with the plate 10


... i think my mil press is going to surpass my bench soon lol. Hows your chest day and how often do you hit your chest weekly?
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Old 06-18-2011, 03:06 AM   #6896
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Noice! Got my military press upto 135 x 7 (up from 135 x 4) and my max upto 155 x 2 (but first one was a power clean + press), all while zero carbing. oh baybeee! Can't fucking wait to be throwing up 2 plates above my head, people already kinda stare with the plate 10


... i think my mil press is going to surpass my bench soon lol. Hows your chest day and how often do you hit your chest weekly?
sounds solid. do u use a dedicated military barbell bench or do you do them on a squat rack? i'm thinking i should throw these into my routine seeing as smith military's dont give me that swole feeling
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Old 06-18-2011, 08:28 AM   #6897
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I love military press! Prob my favorite exercise right meow. and then on my last couple sets I turn the last couple reps into a push press to get a few more power reps out!


I bench twice a week but they arent 'chest days'. On tuesday I do chest and legs and on friday I do everything.
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Old 06-18-2011, 01:30 PM   #6898
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used one of my free samples of pre workout from reflex today, Nutrabolics HEMORUSH™

it says take 20 mins before workout i took it about 5 mins before on an empty stomach, it kicked in fast had tons of energy, helped a little with a getting an extra rep out in benching, overall only lasted for about 20-30 mins, not much of a crash, decent product, im yet to try my 1mr sample
that shit is gross tastes like cough syrup
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Old 06-19-2011, 02:24 PM   #6899
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volume pump > heavy pump....
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Old 06-19-2011, 04:05 PM   #6900
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heavy feel > volume feel.
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