Durrs Posted November 12, 2015 Author Share Posted November 12, 2015 11/11/2015-Sq/RT/Shrugs/Arms W/u: GHR/su/bx+ 5# x 5/5/10 x 7 sets Ssb atg pause : 275# x 3 x 7 sets RT: LH- 162.5#(90%) x 1, 1, F 150# x 1, 1 145# x 2 x 5 sets RH- 150# x 1,1 125# x 2 x 5 sets BB shrugs w/straps: went heavy today- 405# x 10 455# x 10 x 2 sets 475# x 10 x 2 sets 500# x 10 x 2 sets 225# x 50 2"fat bar pull-ups: bw x 5 x 8 sets/200 for the week Arms: ww cable curls: 20-25 rr x 7 sets Db skulls: 20-25 rr x 7 sets Wanted to rip 90% off the floor but it moved slowly. Not as strong as i wanted to be today. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 14, 2015 Author Share Posted November 14, 2015 11/14/15- Press/Pull W/u- ghrbx/su w/ 10# x 10/5 x 12 sets Pause Bp: 350# x 1 x 4 sets, F Bw pullups w/straps: bw x 10-12rr/180 total Cg Z press to top of head & pause: 130# x 5 x 5 sets Db lat raise: 8-15# x 30-50rr x 500r/total 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 15, 2015 Author Share Posted November 15, 2015 11/15/15-Sq/RT/Arms Ssb atg pause: 285# x 4 x 5 sets RT: LH- 135#(75%) x 4 x 8 sets RH-125# x 4 x 8 sets Big set: MM band shrugs: 50 x 10 sets. Seated 85#'s x 20 x 5 sets Tricep bar skulls: 30-40rr x 15 sets Various curl exercises: 10-15rr x 15 sets 1st set of curls was Fgx db preacher curls: 50# db x 11/11* 1 rep PR Quote Link to comment Share on other sites More sharing options...
MattM Posted November 17, 2015 Share Posted November 17, 2015 The sheer volume of some of your workouts is awesome! 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 19, 2015 Author Share Posted November 19, 2015 Thanks dawg. Over the years I've shifted from trying to push as much weight as possible to just wanting to look like a weightlifter. For me a lot of pull-ups, shrugs and and direct arm work seems to do that. 11/18/15- Sq/RT/Arms warm-up- ghr/bx/su x 5/10/5 x 5 sets Ssb atg pause: 265# x 3 x 5 sets 285# x 3 x 5 sets RT: LH- 145#(80%) x 3 x 5 sets 125#(70%) x 6 x 6 RH- 125# x 3 x 5 sets 105# x 6 x 6 wtd fat bar pull-ups: bw + 25# x 5 x 4 sets/200wk Arms ss: Ww cable curls: 10-15rr x 10 sets. 10# plate curls 20-25rr x 5 sets. 25# plate curls x 5 x 2 sets Mini band pushdowns: 50-60rr x 10 sets. Skulls 30-40rr x 7 sets Lat raise: 10# plates x 25 x 6 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 21, 2015 Author Share Posted November 21, 2015 11/21/15-Press/Pull Warm-up: ghr bx/su bw +10# x 10/5 x 12 sets Pause Bp: 365# x F 355# x 1 High Incline CG pause bench: 205# x 4 x 4 sets Seated arnold press: 30#'s x 8 x 3 sets- slow reps Db lat raise: 10#'s x 50 x 6 sets Bw pullups w/straps: 160r/total -Feeling burnt out a bit today 365# didn't feel heavy on lift off but went up really slow and couldn't lockout. I have a good idea where I am for a 1rm I think I could have had 360# today. My all time best for a full pause is 385# a few years back so that's within striking distance. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 22, 2015 Author Share Posted November 22, 2015 11/22/15-Sq/RT/Arms/Shrugs Ssb atg pause: 285# x 3 x 6 sets 220# x 5 x 5 RT: Lh- 152.5#(85%) x 2 x 6 sets 130# x 3 x 6 sets Rh- 130# x 3 x 8 sets Shrugs: 85#'s x 300r/total Arms:Lots Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 26, 2015 Author Share Posted November 26, 2015 11/25/15-Sq/RT/Arms W/u- ghr su/bx + 10# x 5/10 x 9 sets Ssb tag pause: 320# x 2 x 4 sets 285# x 2 x 4 sets RT: LH- 162.5#(90%) x 4 singles- sets 3 and 4 felt really strong. 152.5#(85%) x 2 x 2 sets 145#(80%) x 2 x 5 sets RH- 162.5# x HOP catching up! 152.5# x 1 x 4 singles 145# x 2 x 5 sets Fat bar pull-ups: bw x 5 x 8 sets/200reps/week Arms ss: 10# plate curls x 20 x 10 sets 10# db skulls x 50 x 10 sets Right hand catching up! Quote Link to comment Share on other sites More sharing options...
MattM Posted November 28, 2015 Share Posted November 28, 2015 What's the plan for the bench now? I bet with more time to recover from the heavier singles work you've been doing that 365 would have been yours no doubt! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 28, 2015 Author Share Posted November 28, 2015 Plan for Bench is go heavy pause work on saturday and close grip bp/ overhead on teusday for now. 11/28/15-Bench/pullups: w/u- ghr bx/su + 10# x 10/5 x 10 sets Pause Bp: 305# x 3 320# x 3 Timed pause Bp: 1 minute rests 275# x 4, 4, 4, 2, 2, 2, 2, 2 Wide grip pause Bp: 250# x 6 x 2 sets Dead bp: 280# x 6 singles DB flys: 50# x 12 x 3 sets Wtd dips: 50# x 5 x 5 sets Bw pullups w/straps: 175r/total Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 29, 2015 Author Share Posted November 29, 2015 11/29/15-Squat/RT/Arms/Accessory 7 degrees in the gym this morning!! Ssb atg pause squat: 250# x 5 x 6 sets RT: LH- 145# (80%) x 3 x 7 sets RH- 125# x 3 x 7 sets BB shrugs: 135# x 50 x 8 sets DB lat raise: 8#'s x 50 x 8 sets Arms ss: DB skulls- 20-50rr x 15 sets DB curls- some with fgx x 15-30rr x 15 sets 19.5"- down 1/10th inch. I'm going to chalk it up to the weather lol. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 3, 2015 Author Share Posted December 3, 2015 12/2/2015- SQ/RT/Arms W/u: ghr bx/su + 10# x 10/5 x 8 sets Ssb atg some paused 285# x 3 x 8 sets 230# x 6 x 6 sets RT: up training max to 185# LH- 140#(75%) x 3 x 8 sets. 130#(70%) x 5 x 6 sets RH- Touched on 140# for some doubles then did 120# x 5 x 6 Arms: Skulls: 15# db's x 50 x 10 sets Curl variations- Plate curls: 10#'s x 20 x 5 sets Axle curls some reverse grip: 50# x 20 x 5 sets Fgx hammers: 35#'s x 10 x 3 sets Band pushdowns x some db lat raise x some Fat bar pull-ups: bw x 5 x 5/ 200 wk Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 6, 2015 Author Share Posted December 6, 2015 12/5/2015- Press/Pull W/u- bx/su off ghr x 10/5 x 11 sets Pause Bp: 280# x 5 x 7 sets, failed on 5th rep/8th set 275@ x 5 x 2 sets Bw pullups w/straps: Done throughout workout had 50 before i started my first bp set 5-10rr up to 150 add 50# x 5 x 6 sets/180 total CG Z press pause at top of head: 125# x 4 x 4 sets Db lat raise: 10#'s x 30 x 10 sets face pulls x some Dips: bw x 3 x 5 sets I don't have time to press 2x/week like I wanted to so I'm going into a growth phase again. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 6, 2015 Author Share Posted December 6, 2015 12/6/2015-Sq/RT/Arms Ssb atg pause: 300# x 2 x 3 sets 285# x 3 x 5 sets RT: LH- 147.5#(80%) x 3 x 4 sets 157.5#(85%) x 2 x 4 sets - hopped last rep on last set 120#(65%) x 5 x 5 sets RH- Minus 20# same reps as LH 80/85% and did 120# x 5 x 5 Arms: Skulls- 50-100rr x 15 sets/1000 reps total.. started with 10#'s x 100 for a few sets and was doing 20#'s x 50-60 at the end. Curls- Standing db: 50#'s x 10 x 5 sets Standing db + fgx: 35#'s x 10 x 5 sets Standing axle curls: 55# x 15 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2015 Share Posted December 9, 2015 What types of changes do you normally do when you try to go into a growth phase? Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 10, 2015 Author Share Posted December 10, 2015 What types of changes do you normally do when you try to go into a growth phase? GVT for 6 weeks works well for me on Bp- start with a weight I can hit for around 10 reps is used for week one x 5 x 10 sets wk 2- up 10 or 15# x 4 x 10 sets wk 3- up 10# x 3 x 10 sets wk 4- wk 2 weight x 5 x 10 sets wk 5- +10# x 4 x 10 sets wk 6- +10# x 3 x 10 sets rep test with wk 3 weight- should be hitting 10 reps with 20#'s more than you could at the start. Pretty basic. I just ran this though before I went into singles and I've never done it paused until then so it might not work as well this go around so close together. We'll see. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 10, 2015 Author Share Posted December 10, 2015 12/9/2015- Sq/Arms/Accessory w/u- ghr/bx/su x 5/10/10 x 5 sets Ssb atg pause: 300# x 2 x 2 320# x 1 x 2 sets 285# x 2 x 6 sets Fat bar pull-ups: bw x 5 x 6 sets/205 total/week Arms: Ww cable curls: 15-20rr x 10 sets Plate curls: 10#'s x 20 x 5 sets Skulls: 10#'s x 100 x 5 sets 15#'s x 50 x 5 sets 20#'s x 30-40 x 5 sets Plate curl negatives with 35# plate (damn that thing is no joke!) 10 x harder than banging out reps with a 25# BB shrugs: 135# x 50 x 5 sets Forearms were still sore from RT on sunday so I didn't pull any today. Makes me think I'm not ready to operate on a 185# training max. Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 12, 2015 Author Share Posted December 12, 2015 12/12/15-Press/Pull W/u: ghr bx/su x 10/5 x 10 sets bw pullups: 5 x 6 sets Superset- Pause Bp: 285# x 4 x 10 sets Weighted Pullups: bw+50# x 5 x 10 sets CG Z press pause at top of head: 130# x 4 x 4 sets High incline Close grip Bench: 115# x 10 125# x 10 135# x 10 x 3 sets Db lat raise: 8#'s x 50 x 4 sets Head supported rear delt flys: 15#'s x 20 x 6 sets Dips: bw x 5 x 3 sets Messed with off hand grippers Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 13, 2015 Author Share Posted December 13, 2015 12/13/15- Squat/RT/Shrugs- W/u- ghr x 5 x 5 sets Ssb atg pause: 285# x 3 x 7 sets RT: LH- 155# x 2 x 6 sets drop to 135# x 5 x 5 RH- Singles at 155# x 3 sets 135# x 2 x 5 sets Db shrugs: 50#'s x 50 x 7 sets DO axle shrugs: 125# x 50 x 3 sets Started doing some arms but triceps are smoked from cg work yesterday and biceps are smoked from wtd pull-ups so I called it. LH on the RT felt really strong today probably due to the extra rest it got this week. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 17, 2015 Author Share Posted December 17, 2015 12/16/15- Sq/RT/Arms W/u- bx/su x 10/10 x 7 sets Ssb pause: 255# x 40r/total in sets of 5-10 RT: *training max back down to 180# LH and RH- 125(70%) x 40r/total in sets of 5-10 Smith machine upright rows: 95# x 10 x 10 ss Lat raise: 10# plates x 10 x 10 Arms ss: WW curls: 10-15rr x 10 sets 10# Plate curls x 20 x 3 sets 25# plate curls x 5-10 x 2 sets 35# plate negatives as slow as possible x 3 35# plate half curl attempt x F. 1/4 curl attempt x 1 Skulls: 10#'s-40#'s x 50 down to 10reps x 15 sets total Reverse hyper: 20# x 50r/total no swing Partials are going to get me the 35# plate curl eventually (i think) 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 19, 2015 Author Share Posted December 19, 2015 12/19/15- Press/Pull W/u- ghr bx/su x 10/10 x 9 sets Bw pullups: 5 x 4 sets SS- Pause Bp: 295# x 3 x 10 sets Wtd pullups: bw + 60# x 4 x 10 sets SS- Cg Z press pause @ top of head: 135# x 4 x 5 sets DB rear delt fly (head supported): 20#'s x 20 x 5 sets Big set- High Incline CG press: 115# x 10 x 5 sets Db lat raise: 10#'s x 50 x 4 sets Bw pullups w/straps: bw x 10 x 4 sets/100 total SS- Bw dips: 6 x 4 sets Db shrugs: 50#'s x 50 x 4 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 20, 2015 Author Share Posted December 20, 2015 12/20/15-Squats/RT/Arms Ssb atg pause: 290# x 3 x 3 310# x 2 x 3 sets 275# x 5 x 5 sets- these were tough. It was hard to pause every rep instead of bounce out of the hole like I wanted. RT: lh- 145#(80%) x 3 x 3 sets 152.5#(85%) x 2 x 3 sets 135#(75%) x 3 x 3 sets rh- same reps and sets but all with 135# Arms x lots (light)- got an apollo's axle for early xmas present so i did some thumbless reverse curls and one arm curls with it. Can't wait to max it out on DO DL I think I'm going to go into an axle phase after I finish this RT cycle. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 21, 2015 Share Posted December 21, 2015 How long did it take for your axle to arrive? Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 21, 2015 Author Share Posted December 21, 2015 About a week. Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 24, 2015 Author Share Posted December 24, 2015 12/23/15-Squats/RT/Arms W/u- ghr bx/su x 10/10 x 7 sets Ssb atg pause: 255# x 3 x 2 sets 290# x 2 x 5 sets RT: lh- up to 162.5#(90%) x 1, 1, 1, F* first couple singles ripped off the floor then 3 was slow and 4 was awful. Only 72 hours after a really good workout that I was sore from until last night so I'm not too pissed about failing on 4. I wanted 5 tho. rh- 145# x 2 x 5 sets Big set: Ww cable curls: 15-20rr x 10 sets Db skulls: 20#'s x 50 x 10 sets Db shrugs w/straps: 75#'s x 30 x 10 sets Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.