Durrs Posted September 6, 2015 Author Share Posted September 6, 2015 9/6/15-DE squat/Arms Ssb tag speed squat: 80# (bar) x 3 x 3 100# x 3 x 3 130# x 3 x 3 +chain x 1 x 5 sets Shrugs: 135#+Heavy long bands x 10 x 10 sets ss MM band under my feet x 50 x 10 set 4 way sledge x 50r/ea Skulls/Db curls: started with sets of 20 and added weight until I was 8 RM and then did 5 sets from there. Big pump. 19.4" #roadto20's 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 7, 2015 Author Share Posted September 7, 2015 9/7/15-Speed Bp/RT Bp: 135# x 3 x 12 sets Db lat raise x some RT: LH- 105# (60%) x 3 x 12 sets RH- 90# x 3 x 12 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 8, 2015 Author Share Posted September 8, 2015 9/8/15-light workout MM band shrugs x 50 x 4 sets Arms: Tricep bar skulls/hammer curls x 50ea x 8 sets Close grip incline press Pause at bottom explode up x 185# x 2 x 5 sets Shoulder prehab work with bands x 15 minutes Hip strengthening exercises 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 9, 2015 Author Share Posted September 9, 2015 (edited) 9/9/15-ME SQ/Accessory Warmup: ghr: bw x 5 x 7 sets ghr bx: 10 x 7 sets ghr s/u: 5 x 7 sets SSB atg pause: 270# x 2 290# x 2 300# x 2 x 5 sets 250# x 2 x 5 sets RT: LH: 150# (85%) x 2 x 5 sets 120# x 5 x 6 sets RH: 130# x 2 x 5 sets 100# x 5 x 6 sets BB shrugs w/straps: 275# x 300r/total Bw pullups w/straps: 10 x 5 sets- trying to keep these up at 200reps/week Arms: Db skulls/standing plate curls: 30#'s x 25-30r skulls 10#'s x 15r plate curls x 15 sets Edited September 9, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 12, 2015 Author Share Posted September 12, 2015 (edited) 9/12/15-Press/Pull W/u- Ghr bx: bw x 100 r/total Ghr su: bw x 5 x 5 Pause Bp: 280# x 3 x 10 sets Pullups w/straps: Done throughout workout between everything I did in speed sets of 3-5r. 150/total Strict Press: 5/5/5 65,75,85% 135# x 5 155# x 5 175# x 5 Db lat raise: 15#'s x 50 x 5 sets- rest pause when I had to Face pulls: MM band x 10 x 5 sets Light arm superset: Skulls/hammer curls x lots Gripper feel out: LH- closed filed 1.5 w/ccs but had pain RH- off hand felt really strong hit 114# ghp 5 w/ccs had another in me. Edited September 12, 2015 by Durrs 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 13, 2015 Author Share Posted September 13, 2015 (edited) 9/13/15-DE squat/Access Ssb atg speed squat: Bar(80#) x 3 x 3 add MM bands x 3 x 3 100#+bands x 3 x 3 130# x bands x 3 x 6 sets 4-way sledge Shrug superset: 140# + Heavy long bands x 10 x 10 sets MM band under my feet x 50 x 10 sets Medium Rep arms superset: Decline tricep bar skulls- 20-25r x 15 sets Seated DB curls- 15-20r x 15 sets Edited September 13, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 14, 2015 Author Share Posted September 14, 2015 9/14/15-DE BP/RT/Accessory Speed bp: 135# + MM band x 3 x 10 sets Db lat raise: up to 45#'s x 15..Pr..? Drop sets down to 10#'s x 100 rest paused RT: LH- 140# x 2 x 2 150# x 2 x 2 140# x 2 x 2 Drop sets down to 90# RH- 120# x 2 x 2 130# x 2 x 2 120# x 2 x 2 Drop sets down to 90# Light Arms: Db skulls/hammer curls x 10# db's x 50/50 x 8 sets MM band under my feet shrugs x 50 x 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 16, 2015 Author Share Posted September 16, 2015 9/16/15-ME Squat/Accessory W/u- Ghr x 5 x 7 sets Ghr bx x 10 x 7 sets Ghr su x 5 x 7 sets Ssb atg pause: 340# x 1 350# x 1- Felt better than my first 340# set I think I'm good for a 10# PR soon. 340# x 1 Ssb atg no pause 1 minute rests: 300# x 2 320# x 1 300# x 2 320# x 1 300# x 2 250# x 3 BB shrugs w/straps: 275# x 300r/total Bw pullups w/straps: 50r/total- 200 for the week. Arms superset: Db skulls: 25#'s x 20-30 x 15 sets Plate curls: 10#'s x 15 x 15 sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 17, 2015 Share Posted September 17, 2015 So.......... You like shrugs? Lol! Nice volume today and the week duder! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 17, 2015 Author Share Posted September 17, 2015 Haha! Thx man. Yeah I've been hitting the shrugs hard recently. You gotta try the Heavy band over a barbell then throw a light band under your feet superset bro you won't be disappointed. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 20, 2015 Author Share Posted September 20, 2015 9/19/15-Press/Pull/RT W/u- Ghr bx + band x 10 x 8 sets Ghr situp x 5 x 8 sets Pause Bp: 265# x 5 x 10 sets- F on last rep of last set.. wtf? Strict Press: 3/3/3 70,80,90% 145# x 3 165# x 3 185# x 3 RT: training max up to 180# LH- 145#(80%) x 3 x 7 sets Drop sets to 90# RH- 125# x 3 x 7 sets Drop sets to 90# Bw pullups w/straps: 10 x 12 sets Fat bar pullups: 5 x 6 sets 150r/total Lat raise: 10#'s x 25 x 8 sets Face pulls: Mini band off rack x some Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 20, 2015 Author Share Posted September 20, 2015 9/20/15- DE SQ/Accessory Ssb atg pause at bottom fast up: Bar (80#) x 3 x 3 Add doubled MM band (At the point where I was ALMOST not feeling fast) x 3 x 8 sets 4 way sledge x some Shrugs Superset: 145# + Heavybands x 10 x 10 sets MM band under feet x 50 x 10 sets Arms: Tricep bar skulls/Band pushdowns- 20-30rr x 15 sets Standing EZ bar curls- 10-12rr x 15 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 21, 2015 Author Share Posted September 21, 2015 9/21/15- DEBP/Accessory Speed Bp: 115# + Doubled MM bands x 3 x 9 sets 135 # no bands x 3 x 3 sets DB lat raise: up rack to 45#'s x 16,10,10 then down rack Arms superset: DB skulls: 10#'s x 100 x 4 sets DB hammers: 10#'s x 50 x 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 23, 2015 Author Share Posted September 23, 2015 9/23/15-ME Squat/Access/RT Warm up/ Ghr: bw x 5 x 8 sets Ghr bx: Bw x 10 x 8 sets Ghr situp: bw x 5 x 8 sets Ssb atg pause: 270# x 1 300# x 1 310# x 1 x 6 sets 250# x 3 x 3 sets RT: LH- up to 152.5# (85%) x 1 x 4 sets Drop sets by 10# to 90#- over did it. Not what I wanted to do. I might be a week before I recover from this I can already tell. RH- up to 132.5# x 1 x 4 sets Drop sets BB shrugs w/straps: 285# x 100 in sets of 25 315# x 100 in sets of 15-20 345# x 100 in 10 x 10 Arms superset: Db skulls/Hammer curls x 30#'s x 25-30rr x 15 sets 2"Fat bar pullups: bw x 50r total/ 200 on the week 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 25, 2015 Share Posted September 25, 2015 Nice volume on the squats bro! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 27, 2015 Author Share Posted September 27, 2015 9/26/15-Press/Accessory Warmup- Ghr su: bw x 5 x 8 sets Ghr bx: bw x 10 x 8 sets Pause Bp: 280# x 4 x 10 sets Strict press: 5/3/1 75,85,95% 155# x 5 175# x 3 195# x 1 2" Rope pullups: Pyramid up to 50# x 6, 2 x 5 sets bw x 19* Rep PR Bw pullups w/straps: sets of 10-12 up to 150/total Db lat raise x some Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 27, 2015 Author Share Posted September 27, 2015 9/27/15-DESquat/Arms/Shrugs Speed squat: Bar (80#) x 3 x 3 Add Mini bands x 3 x 8 sets Shrugs superset: 155# + heavy bands x 10 x 10 sets MM band under my feet x 50 x 10 sets Arms superset: Decline tricep bar skulls: 75# x 10-15 rr x 17 sets One arm preacher db curls: 50# x 5-7 rr x 17 sets Plan was to only do 10 sets but i had a good pump going so I did sets until i dropped under 10 reps on skulls. Took 17 sets. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 28, 2015 Share Posted September 28, 2015 Your workout volume is epic!! Dang bro haha 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 29, 2015 Author Share Posted September 29, 2015 Me? Lol I just do BB shit bro. Light weight/high rep for some size and i like the pump... YOU ARE THE ONE DOING 675# CONAN SPRINTS!! haha! 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted September 29, 2015 Share Posted September 29, 2015 Awesome rope Pull-ups, those things look brutal! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 1, 2015 Author Share Posted October 1, 2015 9/30/15-ME squat/RT w/u: ghr/ghr bx/ghr su- 5/5/5 x 8 sets Ssb atg pause squat no belt: 250# x 1 x 15 sets 270# x 1 x 5 sets 300# x 1 RT: LH- 145#(80%) x 2 x 8 sets Drops RH- 125# x 2 x 8 sets Drops Curls: cable wrist wrench x 10-15 rr x 5 sets Plate curl x 15 x 5 sets Axle curls x 70# x 10 x 5 sets Skulls: a lot of sets with 35#'s 40#'s x 12 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 3, 2015 Author Share Posted October 3, 2015 10/3/15-Press/Pull W/u: ghr bx/su: 10/5 x 10 sets in 15 min warmed up shoulders with bands btw sets Strict press: 5/5/5 65,75,85% 135# x 5 155# x 5 180# x 5- Felt like a house i need to change up or de-load. Pause Bp: 295# x 3 x 10 sets- had to rest pause last 2 sets 2" rope pullups: bw x 4 x 2 +50# x 2 x 5 sets- trying to get these fast. Side project goal is 10r. bw pullups w/straps: 10 x 13 sets 2" fat bar pull-ups: bw x 5 x 4 sets. 2r/ 170r total pull-ups SS Db lat raise: 30#'s x 12-15r/ 100r total Dips: bw x 3 x 3 +25# x 3 x 3 +50# x 3 x 3- felt good haven't done these in awhile. CCS singles # 1 & 1.5 felt good. LH still has pain it's been over 3 months. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 4, 2015 Author Share Posted October 4, 2015 10/4/15-DEsquat/Shrugs/Arms Ssb atg pause squat: bar x 3 x 3 + mini bands x 3 x 8 sets Shrug ss- BB shrug w/straps: 160# + heavy band x 10 x 10 sets MM band under my feet x 50 x 10 sets Fgx db preacher curl test: 50# x 10/10- 1r PR- not sure if this carries over to anything or if I'm just getting better at fgx preacher curls lol. Either way it's fun. Arms ss- Tricep bar skulls: 75# x 15-20 x 15 sets/MM band pushdowns to burnout Standing DB curls: 35#'s x 10-15 x 15 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 8, 2015 Author Share Posted October 8, 2015 (edited) 10/7/15-MEsq/RT/Arms/Shrugs w/u: ghr/bx+bnd/su- 5/5/5 x 6 sets Ssb atg pause squats: 300# x 1 320# x 1 340# x 1 300# x 2, 2, 1, 1 Dead ssb squat: 240# x 1 x 3 sets 275# x 1-PR RT: up to 125# x 5 x 5 sets x both BB shrugs w/straps: 315# x 315 reps in sets of 10-20 Medium rep arms: Db skulls- 25-35# x 15 x 15 sets Curl variations- Wrist wrench cable curls x 12-15 x 5 sets Plate curls x 10#'s x 15 x 5 sets Std hammer curls x 30#'s x 15 x 5 sets Edited October 8, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 10, 2015 Author Share Posted October 10, 2015 10/10/15-Press/Pullups/Accessory w/u- ghr su/bx x 5/5 x 9 sets Pause Bp: Tested Rep max- 280# x 8 fully paused. Wanted 10. Strict press: 155# x 3 165# x 3 145# x 3 x 6 sets (1 minute rests) Z press vs MM band: 65# x 2 x 4 sets Ohp off knees: 115# x 8 x 3 sets *I looked back through my training logs and have been running 5/3/1 for Strict press non stop since March 8th and have just now stalled. Highlight was 190# x 6 a month or so ago but have dipped since then probably due to the amount of shrugs and triceps I have been doing. Time to change it up. Wtd Rope pullups: Bw x 2 x 3 sets +50# x 3 +60# x 2 x 3 sets Bw pullups w/straps x 10 x 15 sets 2" fat bar pull-ups: bw x 5 x 7 sets 200r/total. I really didn't feel like doing more pull-ups later in the week to get there. Db lat raise: 15#'s x 30 x 7 sets Dips: bw x 3 x 3 +55# x 3 x 7 sets 2 Quote Link to comment Share on other sites More sharing options...
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