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Domination Of The Pink Weights


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#381 ONLINE   dpc

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Posted 02 October 2014 - 07:27 PM

10/2/14

Bench 5 week

 

Bench Press

barx5

65x5

85x5

95x3

110x5

125x5

145x5 (prescribed 5 reps)

Don't want to push this when I don't have a proper spotter.

 

Illegally wide benching (fore finger on power ring)

barx5

65x5

85x5x3

 

Wenning Shrug

35x10x3

 

I have no idea what to call this but its a variation of a shrug that I saw Matt Wenning talking about. He obviously didn't invent it but idk what else to call it for my brain. It's a dumbbell shrug but you are sitting and leaning forward. The goal is to "shrug" the weight up with your upper back and rhomboids. I could have gone heaver but learning hte movement.

 

Rope pushdown

60x15x3

 

Abs

 

40 total pull ups with two different hand positions



#382 OFFLINE   MattM

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Posted 04 October 2014 - 06:28 AM

Good work here man!!

#383 ONLINE   dpc

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Posted 07 October 2014 - 07:48 PM

10/7/14

Military Press 5 week

 

Military Press

barx5x2

65x5

75x3

85x5

95x5

110x5 (prescribed 5)

85x8x3

 

So slow. Absolutely no explosiveness

 

Snatch grip high pulls

barx5

65x5

85x5x3

 

Once again no explosiveness

 

tate presses

10x10

20x20x2

 

30 total pull ups



#384 ONLINE   dpc

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Posted 10 October 2014 - 07:49 PM

10/10/14

Squat 3 week

 

Box squat

barx5

95x5

115x5

135x3

155x3

175x3

195x3

 

sumo deadlift

95x5x2

135x3x3

 

Never done this before (maybe one other time). Put a lot of stress on my hamstrings and hips. Also, whne I was one with the last two sets I had a really odd pain in my neck and upper middle back. Not sore, but pain. Could have done more weight but don't want to mess about when learning this.

 

Pull through with stiff legs

40x10

60x10

80x10

 

abs

 

calves



#385 ONLINE   dpc

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Posted 11 October 2014 - 08:32 PM

10/11/14

Bench 3 week

 

Bench Press

barx5

65x5

85x5

105x3

120x3

135x3

150x4 (prescribed 3)

 

wide grip bench (forefinger on power ring)

65x5

85x5x3

 

Close grip pulldowns

70x10x3

 

DB flyes

15x8

20x8

25x8



#386 OFFLINE   MattM

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Posted 11 October 2014 - 09:17 PM

Still hitting those numbers strong!  Nice work man.  I tried calling earlier, I will call again tomorrow if that works?



#387 ONLINE   dpc

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Posted 14 October 2014 - 07:38 PM

10/14/14

Military Press 3 week

 

Military Press

 

barx5x2

65x5

75x3

90x3

100x3

115x3

85x8x3

 

Still feel horrible with the Military Press

 

DB wenning shrugs

30x10

40x10

45x10

 

lying ez curl bar extensino

35x10

45x10x2

 

30 total pull ups



#388 ONLINE   dpc

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    GripBoard Veteran

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Posted 17 October 2014 - 06:41 PM

10/17/14

Squat 531 week

 

Box Squat

barx5x2

95x5

115x5

135x3

165x5

185x5

205x3 (prescribed 1)

 

Sumo deadlift (second time doing this)

115x3

135x3

155x3

175x1

200x1x3

 

I have such weak hips.

 

Abs

 

calves



#389 OFFLINE   MattM

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Posted 18 October 2014 - 04:46 PM

Lot's of 200+lb lifts, do you think you'll be sore at all?



#390 ONLINE   dpc

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Posted 18 October 2014 - 06:20 PM

Lot's of 200+lb lifts, do you think you'll be sore at all?

 

I'm a bit sore but nothing out of the norm. I don't get that sore from box squats to begin with and I still am not maxing out on Sumo deads.



#391 ONLINE   dpc

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Posted 18 October 2014 - 06:22 PM

10/18/14

Bench 531 week

 

bench

barx5x2

65x5

85x5

105x3

125x5

145x3

160x1 (prescribed 1)

I know I could have done more reps.. and even thoguht about going up to 175 and tying my all time PR, but I had no spot. The 160 was good but I didn't want to risk it with no one around.

 

Wide benching (forefingers on power ring)

65x5

85x5x3

 

DB row (sets of 10)

35

45

55

65

 

Tate presses

20x20x2

 

Slight incline db flyes

15x8

20x8

Usually do one more set but my right shoulder was pretty sore. Good session so no point in getting hurt at the end.



#392 ONLINE   dpc

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Posted 21 October 2014 - 06:05 PM

10/21/14

Mlitary Press 531

 

Military Press

 

barx5x2

65x5

75x3

95x5

110x3

120x3 (prescribed 1)

85x10x2

So I realized that the first rep of every set is the toughest. I really thought about why and realized that hte first rep always starts on my chest but the following ones start just below my chin. I set the bar higher so my first rep was similiar to the rest and it worked great. I had issues doing 115 for 3 last week but did great today.

 

Wide grip pull downs with 45 sec rest

50x15x4

 

This is less than half of the weight I can do but the hardest sets I've done. I did these strictly with back muscles and tried not to use any arms at all. Really squeezed the back hard. My entire back was on fire, never felt that before.

 

Lying EZ curl bar tri extension with 45 sec rests

35x10

45x15x3

 

Abs

 

Great training session. On to deload week



#393 ONLINE   dpc

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Posted Yesterday, 09:24 PM

10/24/14

Deload Squat

 

Free squat

barx5x2

95x5

115x3

135x3x3

 

First time in a long time I did a free squat. Felt really weak even though I do the box squats but at the same time I feel my form was better. Felt it in my butt and hamstrings more than my quads.

 

DB step up to a 18" box

20x6 per leg

35x6 per leg

20x6 per leg

 

First time doing this. I have no balance.

 

leg press

sledx8

50x8

100x8

150x8

100x8

50x8

 

abs

 

calves



#394 ONLINE   dpc

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Posted Today, 05:25 PM

10/25/14

Bench deload

 

Slight incline db bench

20x15x2

30x15x3

 

wide grip pulldown (using back muscles to move the weight. 45 sec rest)

40x10

50x10x3

 

DB side raise (45 sec rest

10x12x2

15x12x2

 

DB front raise (45 sec rest)

10x10x2

15x10x2

 

Done

 

I'm really beat up from my squat "deload" yesterday. I didn't think that free squatting would make me so hard when I box squat every week. Boy was I wrong.