Durrs Posted March 16, 2016 Author Share Posted March 16, 2016 3/16/16-Press/2.5/Access W/u- bx/su off ghr- 10/5+15#kb x 10 sets Pause bp: 290# x 3 x 2 sets 315# x 2 x 4 sets 260# x 5 x 5 sets 2.5" crusher: L/R 95# x 10, 8, 6, 6, 4 90# x 5 x 5 Rev hyper pendulum rows w/straps: 190# x 10 x 7 sets Trap bar strict press: 120# x 10 x 7 sets Ww cable curls: light x 20 x 5 sets BB shrugs: 135# x 50 x 4 sets Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 17, 2016 Share Posted March 17, 2016 Fhaaaaaaaa...... Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 17, 2016 Author Share Posted March 17, 2016 Haha any day I don't have to squat is an easy day for me Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 21, 2016 Author Share Posted March 21, 2016 3/20/16ssb atg pause: 315# x 2 x 5 sets reg bar fronts atg pause: 245# x 2 x 5 sets 2.5 crusher: L/R- 115# x 2 x 5 sets hammer strength shrug machine: 8p x 25 x 4 sets fgx db curls: light x lots 3/21/16-Pause bench: 295# x 2 x 5 sets SSDb rows w/straps: 130# x 10 x 5 sets 100# x 20/20, 20/20 Pullups: some Ohp: 95# x 10 x 5 sets Skulls: DB x lots *been busy as hell trying to keep up with the log will be sporadic for the next few weeks trying to just hit the basics. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 22, 2016 Share Posted March 22, 2016 Your squat and front squat seem to be coming along nicely!! Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 23, 2016 Author Share Posted March 23, 2016 Thanks dog I'm gonna get a good base and then see if I can't PR on them in the next 6 months or so. 3/23/16-Press/2.5/access W/u: bx/su + 25# x 10/5 x 6 sets Pause Bp: 295# x 2 x 4 sets 335# x 1 x 4 sets 275# x 5 x 5 sets *Wanted to feel out about 90% of what i THINK I can do right now and it was light af 2.5 crusher: 110# x 2 x 6 sets Hammer strength machine shrugs: 8p x 30 x 4 sets Cable pushdowns: 30# x 50 x 4 sets cable lat raise: 30# x 15 x 6 sets Strict press to top of head: 115# x 10 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 25, 2016 Author Share Posted March 25, 2016 3/25/16-Press/Access w/u- bx/su off ghr +10# x 10/5 x 7 sets Pause bp SS Db row w/straps: 300# x 2 x 7 sets 130# x 10 x 7 sets *Right pec tweak from rows or I would have done 10 sets ea Cable pulldowns: 140# x 30 x 5 sets Hammer strength Shoulder press: 4p x 8 x 5 sets Ez bar curls: 85# x 10 x 5 sets Machine rev fly: light x 100r/total Wide grip lat pulldowns: light x 100r/total Cable curls: light x 100r/total Arnold press: 30#'s x 10 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 27, 2016 Author Share Posted March 27, 2016 3/27/16-Squats/2.5/Access Reg highbar squats atg paused: No belt 225# x 2 x 2 275# x 2 x 2 295# x 2 x 4 sets Fronts atg paused: No belt 250# x 2 x 4 sets 2.5 Crusher: 110# x 2 x 2 120# x 2 x 4 sets 95# x 6 x 6 Hammer strength shrug machine w/straps: 6p x 30-35 x 7 sets cable curls: light x 30 x 7 sets Cg bp SS db skulls: 135# x 10 x 5 sets 15#'s x 20 x 5 sets Db lat raise: 100r/total ghr: some tricep extension machine: 100r/total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 30, 2016 Author Share Posted March 30, 2016 3/30/16-Press/2.5/Access W/u- bx/su+25# x 10/5 x 7 sets Pause Bp: 295# x 4 x 7 sets 265# x 5 x 5 2.5" crusher: 95# x 5 x 7 sets Chest supported t-bar row w/straps: 2p x 20 x 5 sets 3p x 10 4p x 8 5p x 3 x 3 1p x 50 Lat raise: 10#'s x rest pause sets to 300r/total Hammer strength shrug machine w/straps: 8p x 15-20 to 100r/total 4p x 30 2p x 50 cable pushdowns w/rope: light x rest pause sets to 200r/total Weighted situp machine: 100r/total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 1, 2016 Author Share Posted April 1, 2016 4/1/16-Press/Access Pause Bp: 205# x 10 225# x 10 245# x 10Cg: no pause 185# x 20 Curls: switch btw db hammer/cable/Ez/plate x lots Cg ohp pause at top of head SS KB skulls: 95# x 10/35# KB x 25 x 5 sets Rope pushdowns SS Hammer shoulder press machine: 20# x 25/2p x 10 x 5 sets Some core work 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 2, 2016 Author Share Posted April 2, 2016 4/2/16-Squats High bar atg pause: 275# x 3 x 2 sets 315# x 2 x 2 sets 335# x 2 x 2 sets 315# x 2 x 2 sets 275# x 3 x 3 sets tweaked my lower back a bit on front squats warmups had to call it. Gonna do a 5 mile dog walk later to loosen it up I seem to tweak the lower back once a year or so and this always helps. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 3, 2016 Author Share Posted April 3, 2016 4/3/16-Press/PullPause Bp: 300# x 3 x 7 sets 260# x 5 x 5 Chest supported row: 2p x 20 x 5 sets 4p x 5 x 5 Nautilus plate loaded pulldown: 4p x 20 x 5 sets Rope pushdowns: 50r rest pause sets to 300 Back still bugging me so I did a ton of hyper ext and hangs off of ghr. 2 days off now. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 3, 2016 Share Posted April 3, 2016 Awesome work on the bench man! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 7, 2016 Author Share Posted April 7, 2016 4/7/16- Press/2.5/Arms Pause Bp: 315# x 3 x 3 Incline pause bp: 275# x 3 255# x 5 235# x 7 2.5 crusher: Up to 122.5# x 3 x 2 sets ea SS cable curls/pushdowns: 12rm and down x 100r/ea SS pullups/KB skulls: bw x 5/24kg kb x 30 x 7 sets Hammer strength shrug machine: 50r/400 totalCable lat raise: 15 x 3 sets ea 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 8, 2016 Author Share Posted April 8, 2016 4/8/16-Press/Access W/u: bx/su off ghr x 10/5 x 10 sets- hang on the bottom felt good on the lower back Pause Bp: 315# x 2 x 2 340# x 1 x 3 sets 315# x 2 x 2 Cg pause Bp SS Kb skulls: 135# x 10/24kg x 30 x 7 sets Plate curls: 10#'s x 100r 25# x 10 x 3/ea Hammer strength shrug machine: Pause reps at top 2p x 15 x 5 setsRope pushdowns: lots Cg strict press SS Cable lat raise 135# x 10/light x 15-20 x 5 sets Hammer strength seated shoulder press: 2p x 10 x 5 sets Did some more back extension/hangs. Lower back is feeling better but not going to squat tomorrow Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 10, 2016 Author Share Posted April 10, 2016 4/10/16-Press/2.5/Pull W/u: ghr bx/su + 25# x lots Pause Bp: 225# x 5 250# x 5 285# x 5 x 5 Cg dbl pause bp: 135# x 10 x 3 sets 2.5" crusher: 110# x 3 x 7 sets ea 95# x 5 x 5 ea Cable pulldowns: slow reps 160# x 10 x 3 sets T-bar chest supported rows w/straps: 2p x 20 x 4 sets 3p x 20 x 1 set 4p x 5 5p x 3 x 4 sets Pullups SS kb skulls: bw x 10/25# kb x 35 x 5 sets Hammer strength shrug machine w/straps: 6p x 20, 20 8p x 15-20/100r total 2p x 50 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 13, 2016 Author Share Posted April 13, 2016 4/13/16-Press/Access W/u bx/su x lots Pause Bp: 275# x 10, 8, 8, 6, 6, 4 2.5 crusher: 100# x 5 x 5/ea T-bar row pause at top: 2p x 10 x 5 sets Speed pull-ups SS Kb skulls: bw x 3/18kg x 30 x 5 sets One arm preacher curls: 20# x 10 slow reps x 5 sets Ez bar preacher curls: Drop sets started with 90# wgt down to 10# Hammer strength shrugs: 4p slow reps x 10 x 5 sets Rope cable pushdowns SS cable curls: light x lots Rear delt machine: light x lots 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 14, 2016 Share Posted April 14, 2016 What's "lots" in your terminology? I'm guessing around 20 sets of 100. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 14, 2016 Author Share Posted April 14, 2016 Haha no way man! around 300 in sets of 50+ swelling up! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 15, 2016 Author Share Posted April 15, 2016 4/15/16-Press/2.5/Access W/u- bx/su x 10/5 x 8 sets Pause Bp: Worked up to a test like so- 185# x 3 225# x 3 275# x 3 315# x 1 345# x 1 Went for 390# x F 370# x 1 x 2 singles about 5 minutes apart *I got greedy and wanted a 5# all time pause PR and missed but got up about halfway before I stalled. I've been up to 415 tng but pause is more satisfying to me so I'm gonna keep pushing. Haven't been this strong in a few years. DB shrugs w/straps: 85#'s x 20 slow reps x 5 sets 2.5" crusher: hopped 155# LH and floated RH *No gainzzzz Tricep bar + chains skulls SS db lat raise: 35-50rr/30 x 5 sets BB shrugs w/straps SS Fat bar pull-ups: 295#/Bw x 20/5 x 10 sets 3" fat grip bent over wrist curls: Saw these on that AW vid posted the other day he was using a 4" handle tho.. 45# x 20 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 17, 2016 Author Share Posted April 17, 2016 4/16/16- Sq/Access W/u- Bx/su +25# 10/5 x 8 sets Front Squats atg paused: 225# x 2 x 2 255# x 2 x 3 sets 225# x 2 135# x 10 *Did a few back squats but my confidence isn't there yet fronts felt great though. Hammer strength shrug machine w/straps SS Cable curls: 8p x 10-15/100total//20-30/150 total Cable curls one arm: 100r/ea 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 17, 2016 Author Share Posted April 17, 2016 4/17/16-Press/Access W/u- Su/bx + 25# 5/10 x 5 sets Pause Bp: 275# x 2 x 10 sets Lat raise: 10# plates x 20 x 5 sets Cg ohp/Kb skulls: 95# x 10/24kg x 30 x 5 sets Hammer Strength ohp: 2p x 10 x 5 sets Rear delt machine: 20 x 5 sets Rope Pushdowns: 20# x 50 x 4 sets Pause dips/Kb french press: bw x 5/18kg x 10 x 3 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 21, 2016 Author Share Posted April 21, 2016 4/20/16-Press/Axle/ArmsPause Bp: 315# x 2 x 5 sets DO Axle: 123# x 5 193# x 3 233# x 2 303# x 1318# x 1*5 lb pr axle holds- 233# x 10 second x 3 sets Plate skulls SS Zott curls: 35# plate x 200r/35#'s x 100r/total Head supported axle rows: 123# x 15 x 3 sets 3" grip thumbless preacher curls slow eccentric: 50# x 3-5r x 3 sets/ea Had to test axle cause I'm gonna run %ages off this 1RM probably 2x a week with at least some holds or rows but DL being main. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 22, 2016 Author Share Posted April 22, 2016 4/22/16- Press/Rows W/u- BX/SU off ghr x 10/5 x 5 sets Pause Bp: 285# x 5 x 2 sets 305# x 3 x 2 sets 325# x 2 x 3 sets Strict press: 135# x 10 x 3 sets Nautilus OHP: 185# x 10 x 3 sets T-bar rows w/straps: 5p x 3 x 3 2p x 20 1p x 50 Lat pulldowns: light-20 x 5 sets Db lat raise: 300r/total- light Std db curls SS Arnold press: 15#'s x 15/10 x 5 sets Cable curls: 20-30rr/300 total Rear delt machine: 100r/total Wtd situps off GHR: 25# x 5 x 5 *Curled a 35# rubber Iron Grip plate x 1 (2nd time ever doing this) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 23, 2016 Share Posted April 23, 2016 Nice Axle PR bro! Quote Link to comment Share on other sites More sharing options...
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