Dumbbell Lateral raises do these in 3 steps first one is the first part of the lateral raise with partials second is increased ROM from the first and last one is full ROM
step 1
100x12
105x12
110x12
step 2
55x10
65x10
70x10
step 3
25x12
25x10
25x10
This is treated as a giant set so no rest until step 3 is done, i dont know if i invented this but never seen anyone else do it its awesome
Then did my max OT sets this doesnt include warm ups
Lateral raises
45x6
50x6 -up this next week
High incline Smith press - this doesnt hurt my shoulder
185x6
225x6 can go heavier next week
275x1
Face pulls
85x12 - warm up
Rear dumbbell flys
50x6
60x6 - up this too
dumbbell leg raises
30x10
30x10
Machine crunch
worked up to stack x10 -
I posted progress pics in my profile I think Im actually going to bulk more see if I can get to 250-260 My appetite has finally returned!
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6297
Semi-ok Tri session today..
CGBP:
135x10
185x8
225x5
275x2
285x2
295x2
305x2
315x2.9 FML...but should definitely have 3 next time around. Still mad, 1-2 inches away from lockout.
295x3
295x3
Lying Neutral Grip DB Ext:
35'sx5
55'sx6
55'sx6
Band Pushdowns:
30
22
20
JM Presses:
95x10
135x12
Holy crap, never had done JM presses after band pushdowns...seriously painful. Weighing in around 190 lbs :( FMLFMLFML
CGBP:
135x10
185x8
225x5
275x2
285x2
295x2
305x2
315x2.9 FML...but should definitely have 3 next time around. Still mad, 1-2 inches away from lockout.
295x3
295x3
Lying Neutral Grip DB Ext:
35'sx5
55'sx6
55'sx6
Band Pushdowns:
30
22
20
JM Presses:
95x10
135x12
Holy crap, never had done JM presses after band pushdowns...seriously painful. Weighing in around 190 lbs :( FMLFMLFML
How much longer til your back? And Those numbers are crazy for 190 dude dont worry lol
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
@jak3_dude: My prayers are with you, buddy. Glad you're back! Stay strong.
@maiden: Nice box squatting. I also have no idea how GNC is still in business. Lot's of "bros" out there looking to get jack3d without doing a bit of research first I guess. Lol
@H4M: Get that triple next time, big guy!
Week 3 Day 1
A) Bench
240 X 4 X 3
these were EASY
AR: foam roll
B) Front Squat
205 X 4 X 3
EASY
AR: foam roll
C) OH Press
145 X 4 X 4
EASY
AR: foam roll
D) Sumo Deadlift
365 X 4 X 3
EASY
E) Floor Press
165 X 3, 185 X 3, 200 X 3, 215 X 3
235 X 3
250 X 3
260 X 3
260 X 5 X 2 (cluster reps)
265 X 5 cluster reps PR
F) Incline DB Press
90s X 6 X 3
AR: DB curls
G) Decline BB
235 X 6 X 3
AR: cable curls
H) Weighted Dips
55 lb DB X 6 X 3
AR: Hammer Strength curls
NOTES: Session went GREAT! I'm loving the drop in reps on the HFS work. Not a single rep felt heavy, and everything went pretty fast. I think I'm going to be hitting 315 on bench in our strength club's lifting competition at the end of October!!
Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 1946
September 6, 2011 (Cycle 1, Week 2)
Warmup
Hip Mobility Work
Power Clean
45x5 (hang)
135x5
155x3
(185x1)x3
I wanted to do some cleans first and foremost today. Technique actually felt really good, but for some reason my dumbass stopped popping under the bar and the third single was basically a muscle clean.
Zercher Squat
135x5
225x3
255x3
285x3
My adductors weren't agreeing with these yet again. I don't know if doing these are going to be viable, because they seemed to have caught up with me.
Snatch-Grip Deadlift
225x3
275x3
Just wanted to give these a swing...
Then I did three singles @ 275 on the conventional deadlift for the hell of it, two sets on the ab wheel and one round of the bear complex (first time ever trying it; think we got a keeper).
Join date: Jun 2008
Location: Florida, USA
Posts: 1124
Hello team. Good lifts all around, Ashy lay off the cocain, H4M stop eating babies before your lifts, and maiden,, what happened to your face!?
Tuesday is make shift International Bench Day due to the holiday weekend.
BB Bench Press:
Warm up: bar x 15, 135 x 10, 135 x 10
Work: 225 x 8, 275 x 5, 315 x 4 drop 225 x 8. Was going to go straight into board press but didnt have a third member to hold the board :( next chest will be a dominate life then.
BB Incline Press: 135 x 10, 185 x 10, 225 x 10, 225 x 8 drop 135 x 10
BB Decline Press: 225 x 10, 275 x 8, left shoulder was no bueno today so dropped back to 225 for another 10
Incline Flys: 40 x 3 sets nice slow stretches.
Some other weird fly combination my partner came up with
Dips 2 sets of 10,
chugged my Surge pwo in 2.5 seconds( exaggeration of course )
home, tired, not a good lift day, time to rest and play cod.
Join date: Mar 2010
Location: Texas, USA
Posts: 1269
hlss09 wrote:
where are Sam Sneed, Dove of War, and Ahu?
I cannot attest for the others, but I have been busy, and lurk when I can. I've kept up with the BOI and a few training logs fairly well.
Here is a random assortment of lifting that I have done this past while. My training has essentially boiled down to Wendlers squat, push, pull system, with power cleans added at the begining as part of warming up, that he outlined in a livespill/his EFS log a while back. This has its ups and downs, but given being busy at work and life just sucking in general recently, this has worked well. I've even hit a couple of PRs recently.
I'm still hovering around 240-243 bodyweight wise, and am not looking to do anything drastic either gaining or loosing for the next month or so. Anyway, here are a few vids:
Deficit pulls from 2 plates: 500X5
I got light headed real bad and reps 4 and 5 took what seemed like 15 minutes, but I wanted 5 reps dammit. I may start standing up and breathing between reps. All time rep PR at any bodyweight for this lift.
DB push press: 150X3 No PR, but given the weight loss I am ok with this I guess.
Squats: 500X1 Doubt I had much, if any, more in me.
CLose grip BP: 365X3 rep PR here. Technique still felt like shit though.
DB rows: 212X20 It had been a long while since I'd done these. Felt good to go heavy and use the old handle.
Weighted chins: +100X1 and almost 2. Eh, maybe 2 next time.
Join date: Mar 2010
Location: Texas, USA
Posts: 1269
Jak3_dude, very sorry to hear about your and your familys current situation. I hope things go as best they can, and stay strong. You'll be in my prayers.
Maiden, I am a bit late with this but welcome. Good to have you here. Like the others though, I do have to ask: WTF is that on your face???
Hungry4more, don't you guys get chow dirt cheap over there? Perhaps its just the shear amount of physical activity they have you doing. Either way, good luck on gaining.
Everybody else seems to be kicking a lot of ass. Nice work dudes.
Join date: Jun 2010
Location: California, USA
Posts: 2356
Dove I missed you! Looking VERY solid. I feel you, by the way, on the lightheadedness during DL'ing. I sometimes have to grab hold of something when going for anything over a single w/ heavy weights b/c after putting the weight down I feel like I just mainlined a bottle of whiskey or something - lol. Anyway, hope life improves for you, and keep trucking.
Join date: Jun 2008
Location: Florida, USA
Posts: 1124
Nice lifts Dove,
off topic, does anyone have any advice on good bands from elite fitness? I wanted to order some to start doing banded nd reverse banded lifts but are not sure which to go for.
Join date: Mar 2010
Location: Texas, USA
Posts: 1269
Achilles of war wrote:
Nice lifts Dove,
off topic, does anyone have any advice on good bands from elite fitness? I wanted to order some to start doing banded nd reverse banded lifts but are not sure which to go for.
I went with the band pack(1 pair of each long band) just due to price economy. If you can swing the cash, I'd say this is the way to go, as the variety of tensions available helps with different movements. They can be used for a great variety of things, not just accomodating(correct verbage?) resistance. I use them a lot warming up for example.
If money is a limiting factor, I'd go with 2 light bands and 2 average bands, as I've found these to be the most versatile.
Also, I've only found the short bands to be usefull for benching. Its bit of a pain, but you can jerry rig a choke set up for the long bands on band bench pressing. Bit more of a pain in the ass, but its the cheaper option.
H4M- it's definitely an uphill battle maintaing or gaining weight out there with the workload, quality of food, equipment, weather, lack of sleep and who knows what else. It's probably a better environment to cut a bit. Once you get back and eat like a normal American the wieght will be back in no time. Strength is there though man keep up the good work.
Chest/Shoulders/Tri's
BB flat Bench
135x10,5
225x5
255x3
285 5x5 huge improvement from last week, trying to stay ahead of ashylarry
HS flat press
2ppsx10
2pps+35ps 10,9,7
drop
2ppsx13
Machine laterals arms straight out
70x8
90x10
110 3x12
Seated french press
75x10
95x10
115 3x10
Reverse grip pressdown
70x8
90x10,10,8
Achilles of war wrote:
and maiden,, what happened to your face!?
DoveofWar08 wrote:
Maiden, I am a bit late with this but welcome. Good to have you here. Like the others though, I do have to ask: WTF is that on your face???
LOL!! I will have to grow a beard to hide it a bit
HS shrug machine
1 p a side x10
2p x8
3px8
4px8
5px8
then i started putting plates on top of the rack because THIS WASNT ENOUGH WEIGHT!!!!
6px8
7px8
8px6
9px5
10p this didnt work i had plates stacked on top of each other and they just fell off, I usually never push myself on shrugs anymore today felt like it, felt good to see those ppl starring ha i didnt even add up how much weight 9pate a side is
Rack pulls, just below knee
10x4 plates 7 rep PR. Biggest problem was my hands hurting.
2x5 plates. Pretty damn big weight PR.
0:45
What pressure. Nearly pulled a Steve on rep 2.
Yeah, real shitty setup. Lowest pins in my rack are so high that I need to stand on a box and wear shoes to get the bar below my knee, and I still feel like ROM isn't enough. And when I do this, my head hits the top of the rack, since some genius decided to put a damn ceiling on it. I'm gonna see how well box pulls work. I'd really like to drill new holes in the rack.
Narrow stance front squats from pins. 3x220. I dunno lol.
Leg press: Got one good rep with each leg with the 400 pound stack. PR. I'm glad, it's sad, but I'll just keep doing moar reps.
Join date: Nov 2007
Location: Florida, USA
Posts: 2891
Today sucked....wasnt smart today, was tight, first day back, etc....damn
9/7/11
Squats
315x1F
225x10 beltless
Zercher Squats
345x3 PR
RDL
225x2x5 Conventional
225x2x5 Sumo
HS Isolateral Standing Leg Curl
25x10
50x10
75x6
60x8
50x10
Lying Leg Curl
3x20
NOTES: Not the day I was expecting. First day back, NEED to play it smart when im tight. Overall ok day, time to get some quality food in and move on from this day...
Join date: Nov 2007
Location: Florida, USA
Posts: 2891
Today sucked....wasnt smart today, was tight, first day back, etc....damn
9/7/11
Squats
315x1F
225x10 beltless
Zercher Squats
345x3 PR
RDL
225x2x5 Conventional
225x2x5 Sumo
HS Isolateral Standing Leg Curl
25x10
50x10
75x6
60x8
50x10
Lying Leg Curl
3x20
NOTES: Not the day I was expecting. First day back, NEED to play it smart when im tight. Overall ok day, time to get some quality food in and move on from this day...
