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"

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

5'10.

I took off my knee straps after a set, placed them on the ground and someone took them..nasty..

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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First leg day after getting off stronglifts. my chicken legs are done.

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.

im a bit behind haha

185 bench
245 squat
395 dl

4 plate rackpull 17 reps :fullofwin:

time for a quick workout before the gammee

Blah one week into a cut and my db bench press is already suffering
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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.

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.

^^ 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.

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

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.

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

im alive

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 :fullofwin:


... 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

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.

that shit is gross tastes like cough syrup

volume pump > heavy pump.... :fullofwin:

heavy feel > volume feel. :fullofwin: