Durrs Posted October 11, 2015 Author Share Posted October 11, 2015 10/11/15- DEsq/Arms/Shrugs/RT Ssb atg speed squat: Bar x 3 x 3 130# x 3 x 3 +chains x 3 x 6 sets Shrug ss: 165# + heavy bands x 10 x 10 sets MM band x 50 x 10 sets RT: Dropped training max back to 175#. LH- up to 130# (75%) x 3 x 7 sets RH- up to 130# x 3. 120# x 3 x 6 sets Arms: Tricep bar skulls: 65# x 25-15 x 15 sets/MM band Pushdowns to Burnout Standing DB curls: 45#'s x 10 x 15 sets Arms felt ready to pop. 19.5" 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 14, 2015 Share Posted October 14, 2015 Jesus your guns got up to 19.5"! All those sets are paying off! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 15, 2015 Author Share Posted October 15, 2015 Thx dawg. I'm around 18.5 Cold flexed so still a ways to go.. 10/14/15-MEsquat/RT/Shrugs W/u: ghr/bx/su: 5/5/5 x 12 sets Ssb atg pause: 250# x 1 300# x 1 x 2 sets 320# x 1 340# x 1 x 2 sets 300# x 1 x 5 sets- 1 min rests 250# x 1 x 5 sets- 1 min rests RT: LH- up to 140#(80%) x 2 x 6 sets Drop sets RH- 120# x 2 x 6 sets Drop sets BB shrugs w/straps: 335# x 260r/total DB lat raise x some Curls- ww cable curls x 10 sets 10# plate curls x 5 sets 25# plate curls x 10/10 finisher Skulls: 20# x 20 x 15 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 17, 2015 Author Share Posted October 17, 2015 10/17/15-Press/Pull w/u: ghr bx/su x 10/5 x 9 sets Pause bp: wanted to feel out 90% 310# x 1 x 10 sets- 3 min rests CG strict press pause @ top of forehead: I missed these they used to be a staple 105# x 5 x 6 sets Db lat raise: 10-30# x 20r 35#'s x 10 x 6 sets 10#'s x 50 x 2 sets 2"Rope pullups: Bw x 3 x 3 50# x 2 x 2 65# x 1 x 3 sets Bw pullups w/straps: 170r/total Ccs singles with RH x 111# SM throughout workout Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 18, 2015 Author Share Posted October 18, 2015 10/18/15-DESquat/Shrugs/RT/Arms Ssb pause: bar x 3 x 3 130# x 3 x 10 sets Trap bar shrugs: 135# x 100r/total 225# x most sets @ 35r/350 total RT: LH- 140#(80%) x 2 x 6 sets Drop sets RH- 125# x 2 x 6 sets Drop sets High rep arms: Tricep bar skulls- 35-45 rr x 15 sets Std db curls- 20-30rr x 15 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 22, 2015 Author Share Posted October 22, 2015 10/21/15-Squat/RT/Arms W/u: ghr/su/bx: bw x 5/5/5 x 8 sets Ssb atg pause: had to get out my singles comfort zone today 240# x 5 x 7 sets RT: LH- 150#(85%) x 2 x 6 sets drop sets to 90# no burnouts RH-130# x 2 x 6 sets drop sets to 90# no burnouts Pull-ups: fat bar x 5 x 6 sets- 200/wk Trap bar shrugs: 225#+mini bands x 150r/total Arms ss: Db skulls: up to 30#'s x 10 sets ww cable curls: 10-15 rr x 7 sets Plate curls: 25# plate x 5 x 3 sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 22, 2015 Share Posted October 22, 2015 I got out of my doubles and triples for the past few months on Monday and am still paying dearly for it haha! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 22, 2015 Author Share Posted October 22, 2015 It's gotta be done. Even triples are a b!tch with squats. My hats off to all those cats that run Smolov or 20 rep programs. Maybe one day if I get my head right for it. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 22, 2015 Share Posted October 22, 2015 It's gotta be done. Even triples are a b!tch with squats. My hats off to all those cats that run Smolov or 20 rep programs. Maybe one day if I get my head right for it. I think most people doing those programs have no idea what they're in for haha 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 22, 2015 Share Posted October 22, 2015 It's gotta be done. Even triples are a b!tch with squats. My hats off to all those cats that run Smolov or 20 rep programs. Maybe one day if I get my head right for it.I think most people doing those programs have no idea what they're in for haha Got a wild hair to try 10x10 for my next few weeks of squatting. First weeks done and I'm really scared going forward haha! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 22, 2015 Author Share Posted October 22, 2015 10 x 10 ON SQWATZ!! DAMN!! I'd start praying to the squat gods... Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 22, 2015 Share Posted October 22, 2015 10 x 10 ON SQWATZ!! DAMN!! I'd start praying to the squat gods... It's supposed to be 2, 5 week blocks. I'll see how I feel. Still a bit stiff today and I'm supposed to deadlift. Might do some more shuffling so I can recover enough throughout the week. Brad Gillingham has a good layout. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 24, 2015 Author Share Posted October 24, 2015 10/24/15-Press/Pull W/u: ghr bx/su x 10/5 x 10 sets Pause bp: 320# x 1 x 10 sets (3 minute rests) Bw pullups most w/straps some off rope some off fat bar/180r total CG Z press pause at top of head: 115# x 5 x 5 sets Db lat raise: 20#'s x lots 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 25, 2015 Author Share Posted October 25, 2015 10/25/15-Sq/Arms/Shrugs/RT Ssb atg pause: 240# x 3 x 2 sets 260# x 3 x 8 sets RT: LH- 140#(80%) x 3 x 8 sets RH- 130# x 3 x 8 sets Weight felt really light today I could have rep PR'd no doubt. If I have a couple more workouts like this I will up training max back to 180# Shrug ss: Trap bar shrugs- 225# x 25 x 10 sets MM band - 25 x 10 sets Arms ss: Tricep bar skulls/mm band pushdowns x 30-40rr x 15 sets Standing db curls- 45#'s x 10 x 10 sets Fgx hammer curls- 50#'s x 6 x 2 sets Zottman curls- 30#'s x 10 x 3 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 29, 2015 Author Share Posted October 29, 2015 10/2815-Sq/RT/Arms W/u- ghr/su/bx x 5/5/10 x 6 sets Ssb atg pause: 275# x 3 x 7 sets RT: LH- 140# x 3 x 5 sets RH- 120# x 3 x 3. 130# x 3. 140# x 3 Trap Bar shrugs: 275# x 20 x 7 sets Arms ss: Skulls- 35#'s x 10-20 x 12 sets Ww cable curls x 10-20 x 8 sets Plate curls- 10/5 pinched x 10 x 4 sets Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 29, 2015 Share Posted October 29, 2015 Holy crap! Dat volume dude! Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 30, 2015 Author Share Posted October 30, 2015 Yeah but it's with baby weights dawg! Haha! Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 31, 2015 Author Share Posted October 31, 2015 10/31/15-Press/Pull w/u- ghr su/bx x 5/10 x 10 sets 2"rope pullups: Bw x 2 x 4 sets +50# x 2 x 2 sets +70# x 2 x 2 (Wgt/rep pr) Pause Bp: 330# x 1 x 10 sets- 3 minute rests Close grip z-press pause at top of head: 120# x 5 x 5 Bw pullups w/straps: sets of 10-12 up to 170r/total Db lat raise: 10-15#'s x 30-50r/ 250 total Video is 9th set I wanted to get a form check. It looked a lot easier than it was. I may move up to 340# next week and see how many 1's I can get this workout style has been moving along well so far. https://www.youtube.com/watch?v=dFFPUaUKx2o&spfreload=10 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 1, 2015 Author Share Posted November 1, 2015 11/1/15- Squat/RT/Arms/Shrugs Ssb atg pause: 275# x 3 x 5 sets 240# x 5 x 5 RT: lh- 140#(80%) x 3 x 7 sets- felt good i'm going to move training max up to 180# next week and see if i can operate. rh- 120# x 3 x 7 Big set: Db shrugs+ MM band- 85#'s x 25 x 12 sets Skulls- 30-40 rr x 12 sets Curl variations- 7-12 rr (some 50# fgx hammers) x 12 sets Quote Link to comment Share on other sites More sharing options...
David Mitti Posted November 1, 2015 Share Posted November 1, 2015 That 330# paused bench was real nice! Strong Work 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 5, 2015 Author Share Posted November 5, 2015 11/4/15-Squat/RT/arms W/u- ghr/bx/su x 7/10/5 x 6 sets Ssb atg pause: 295# x 2 x 4 sets RT: RH- 145#(80%) x 3 x 7 sets LH- touched on 145# x 1,1 then 125# x 3 x 5 sets 2"fat bar pull-ups: bw x 5 x 6 sets- 200/week Big set: Db skulls: 20-30rr x 15 sets Ww cable curls: 10-15rr x 7 sets. Plate curls- 10#s x 20-25 x 5 sets. 25# plate x 5 x 3 sets Db lat raise: 30#'s x 10 x 15 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 7, 2015 Author Share Posted November 7, 2015 11/7/15-Press/Pull W/u: bx/su off ghr- 10/5 x 13 sets Pause Bp: 340# x 1 x 8 then F- (3:30-4 min rests) Bw pullups w/straps: 160r/total Ss- CG Z press pause at top of head: 125# x 5 x 5 Db lat raise: 8#'s x 50 x 5 sets Video was 6th set. I felt great until i failed out of nowhere on my 9th set. Maybe 350# next week. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 7, 2015 Share Posted November 7, 2015 Nice! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 8, 2015 Author Share Posted November 8, 2015 Thanks amigo. I'm going to run this until I can't hit at least 3 singles (could be next week) then drop back to some gvt for 6 or so weeks then singles again. I'm just kind of winging it right now. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 8, 2015 Author Share Posted November 8, 2015 11/8/15-Squat/RT/Shrugs/Arms Ssb atg pause: 275# x 3 x 7 sets RT: LH- 145#(80%) x 3 x 7 sets- These were easy. Next week I'm going to touch on 90% to see how it feels. RH- 130# x 2 x 7 sets Db shrugs: 45#'s x 35-50r/500 total Fgx 50#'s x 30-35/100 total Big set circuit no rest: Tricep bar skulls: 50# x 30-15 x 17 sets MM band pushdown: 5-10 x 10 sets. Downgrade to mini x 15-20 x 7 sets Db hammer curls: 45#'s x 10 x 17 sets -Alot of blood moving today 19.6" Quote Link to comment Share on other sites More sharing options...
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