Chrisx9118 Posted July 6, 2007 Posted July 6, 2007 Whats up guys. Felt like starting a journal over here so here goes..... Here is the routine i will be following starting monday.... Yes its hell. Monday Deadlifts 2x3 1x6 Power cleans 2x2 Hang cleans 2x2 Front Squats 1x3 2x6 Power Shrugs 2x6 Back Squats 2x10 Leg Extensions 2x10 Seated calfs 2x10 Tibialis anterior 2x10 Hyperextensions 2x10 Tuesday Bench Press 2x3 Incline Press 2x3 Push Press 2x6 Strict Press 2x6 Dips 2x6 Cable Crossovers 2x10 DB Side Laterals 2x10 Tricep underhand pushdown 2x10 Ab wheel 3x10 Leg lifts (6inches) 3x10 Wednesday Pullups 2x6 Barbell Rows 2x6 Power curls 2x6 Seated pulley rows 2x6 Stiff arm Lat pulldown 2x10 Incline DB Curls 2x10 Barbell Wrist curls 2x10 Reverse Barbell Wrist curls 2x10 Thursday Squats 2x3 1x6 Power Snatch 2x2 Hang Snatch 2x2 Goodmornings 1x3 2x6 Front Squats 2x10 Leg Extensions 2x10 Inner seated calf raises 2x10 Tibialis anterior 2x10 Hyperextensions 2x10 Friday Push Press 2x3 Strict Press 2x3 Bench Press 2x6 Incline Press 2x6 Dips 2x6 Upright Rows 2x10 Tricep rope pushdown 2x10 Ab wheel 3x10 Leg lifts 3x10 Saturday Pullups 2x3 Barbell Rows 2x6 Strict curls 2x6 Seated pulley rows 2x6 Pullups 2x ???? Side arm pulldown 2x10 DB Concentration Hammer curls 2x10 Wrist roller 3 sets of 2 each side Grip Training Grippers = Monday/Thursday Pinch = Tuesday Sledgehammer Levering = Wednesday Rolling Thunder = Sunday Quote
Chrisx9118 Posted July 7, 2007 Author Posted July 7, 2007 July 6th, 2007 Grippers All MMS (Parallel Set) unless otherwise noted Right hand #2 x 1 rep #3 x Missed by 1/4" #3.5 x Negative - Held at 3/4" #3 x Negative - Held at 1/8" #2 CCS x 1 rep #3.5 x Negative #2.5 x Overcrush #3.5 x Negative #2 CCS x overcrush #2.5 CCS x Missed by 3/8" Ironmind Expand Bands Yellow x 20 reps Red x 10 reps Red + Green x 5 Negatives Red + Yellow x 5 Negatives Red x 10 reps Yellow x 35 reps Left hand #2 x 1 rep #2.5 x Missed by 1/8" #3 x Negative - Held at 5/8" #2.5 x Negative - Held at 1/32" #2 CCS x Missed by 1/64" - Jeez. #3 x Negative #2 x Overcrush #3 x Negative #2 CCS x Missed 1/8" #2.5 x Negative Ironmind Expand Bands Yellow x 20 reps Red x 10 reps Red + Green x 5 Negatives Red + Yellow x 5 Negatives Red x 10 reps Yellow x 35 reps Quote
vikingsrule92 Posted July 7, 2007 Posted July 7, 2007 Good to see you posting here now Chris. Looks like a hell of a routine, and I wish you the best of luck. Quote
CoC#3 Posted July 7, 2007 Posted July 7, 2007 (edited) Nice to see you over here mate. You are pretty close to the #3 from the looks of it. Are you still closing the RB300N easily like you were? Edited July 7, 2007 by CoC#3 Quote real name: Sam Solomi
Chrisx9118 Posted July 8, 2007 Author Posted July 8, 2007 Thanks guys, appreciate the support. Yea the routine looks like hell but I cant wait to start it tommorow =) Quote
Chrisx9118 Posted July 9, 2007 Author Posted July 9, 2007 July 9th, 2007 Warmups Not Included Deadlifts - No belt - Double overhand (No hook) 385x3 385x3 335x6 Note: Wanted to start this routine with alittle bit lighter weight so i can make sure to complete all reps. Sets with triples were nice and smooth, nothing too difficult. Power clean - No belt 190x2 190x2 Hang Clean - No belt 175x2 175x2 Note: Both of these felt real easy today, so thats good. Will increase nicely to about 200x2 and 185x2 for next week and see how it goes. Barbell Front Squat - No belt - A2G 185x3 155x6 155x6 Note: Triple was kinda tough but my fronts are going back up at a nice pace so ill take it. Barbell Power shrugs - Straps 405x6 405x6 Note: Got real good ROM on these, didnt feel too heavy. Assistance Work/Hypertrophy Work Back Squat - No belt 155x10 155x10 Leg extensions 70x10 90x10 Seated Calf raises 150x10 150x10 Tibialis anterior machine 15x10 20x6 15x10 15x10 Hyperextentions BW x 10 +45 x 10 +35 x 10 Total workout time = 2 hours 5 minutes Cardio 1.5 mile jog/walk + 15 minutes stretching Quote
vikingsrule92 Posted July 9, 2007 Posted July 9, 2007 Great workout Chris. Looks like it was brutal. Quote
Chrisx9118 Posted July 9, 2007 Author Posted July 9, 2007 July 9th, 2007 Grippers All MMS (Parallel Set) unless otherwise noted Right hand #2 x 1 rep #2.5 x 1 rep #3 x Negative - Held at 1/16" - Damn almost held shut. #3.5 x Negative - Held at 5/8" #2 CCS x 1 rep #3.5 x Negative #2.5 x 1 rep #3.5 x Negative #2 CCS x Overcrush #2.5 CCS x Missed by 1/4" #3 CCS x Assisted rep #2 CCS x 3 reps Left hand #2 x 1 rep #2.5 x 1 rep (PR!!) #3 x Negative - Held at 5/16" #2 CCS x 1 rep #3 x Negative #2 x 1 rep #3 x Negative #2 CCS x 1 rep #2.5 CCS x Missed. #2.5 CCS x Assisted rep #2 CCS x Missed by 1/32" - Damnit. Ironmind Expand Bands - Both hands Yellow x 20 reps Red x 15 reps Red x 15 reps Red x 15 reps Yellow x 50 reps - Ouch. Quote
CoC#3 Posted July 10, 2007 Posted July 10, 2007 Welldone Chris. You are nearly there on the #3. Quote real name: Sam Solomi
Chrisx9118 Posted July 10, 2007 Author Posted July 10, 2007 July 10th, 2007 Warmups Not Included Barbell Bench Press - Touch N Go 225x3 230x3 Note: Reps went up pretty smooth and thats what i was shooting for. Incline Barbell Bench Press - Touch N Go 185x3 185x3 Note: On my first set/second rep i mest up the motion and the bar went really forward causing a veryyyy hard rep but i still made the third. Second set was much easier. Barbell Push Press - No belt 175x6 175x6 Note: Reps were easy but im not used to doing this many on push press, started burning lol Barbell Standing Strict Press - No belt - Full ROM 120x6 120x6 Note: Yea its pathetic but i was really gased out =/ Dips - Full ROM BW +25lbs x 6 reps BW +25lbs x 6 reps Note: Inner chest pain was bad during the reps, could have gone heavier. Next time. Assistance work/Hypertrophy work Cable Crossovers/Flys 25x10 30x10 25x10 DB Strict side laterals 15x10 15x10 Tricep rope pulldown 40x12 40x12 Ab wheel - Kneeling x10 x10 x10 Leg lifts - Stopping at 6inches,then back up +4lbs x 10 +4lbs x 10 No cardio today =/// Quote
Chrisx9118 Posted July 11, 2007 Author Posted July 11, 2007 July 11th, 2007 Warmups Not Included Bodyweight ~200lbs Pullups - Full ROM from Deadhang BW +25lbs x 6 reps BW +25lbs x 6 reps Note: My pullup strength felt really good. All reps were smooth and i definately had more in me. Barbell Rows 205x6 205x6 Note: Semi-Strict form on these with some body movement. Barbell Power Curls 115x6 115x6 Note: Definately should have gone heavier, not sure why i got intimidated and just put 115. Next time. DB Hammer Curls 55x6 55x6 Note: ......60 next time =P Seated Pulley Rows - Vbar 110x6 110x6 Note: Pretty tough, will stay here for next time. Assistance work/Hypertrophy work Pullups - Full ROM from deadhang BW x 10 BW x 8 +1 missed Note: I am really happy with this, especially with all the back work beforehand. I think i can get around 15 reps fresh. Stiff arm Lat pulldown 42.5x10 50x10 Seated Incline DB Curls 30x10 30x10 BNS Wrist roller - (F=forward, B=Backward) 80x 2F, 2B 80x 2F, 2B Note: Forearms were gonna explode, gotta get stronger on this though. I want 3 plates. Cardio - 1.5mile Jog/Walk +15min. Stretching Quote
bencrush Posted July 12, 2007 Posted July 12, 2007 Very nice gripper workouts Chris! Good to see you closing in on that #3. Good job on the 2.5 left hand too. Quote
Chrisx9118 Posted July 12, 2007 Author Posted July 12, 2007 Very nice gripper workouts Chris! Good to see you closing in on that #3. Good job on the 2.5 left hand too. Thanks Ben!! Appreciate you stopping by =) Quote
Chrisx9118 Posted July 12, 2007 Author Posted July 12, 2007 July 12th, 2007 Warmups Not Included Back Squat - No belt - Below Parallel 225x3 225x3 205x6 Note: Yes my squats suck right now, but this is alot better then my last couple of sessions so im real happy with it. They are definately going back up. Barbell Power Snatch - No belt 115x2 125x2 135x2 115x2 Note: My form on these really isnt all that bad especially with the lighter weights, but on my 135x2 set it got real sloppy and on my second rep i had to actually press it up to lockout. I decided to drop it back down to 115 to work the form alittle more. Barbell Overhead Squats - No belt - A2G 100x2 105x2 105x2 Note: Yay for overheads, havent done these in forever and im actually really happy to hit this weight. For me the descent into A2G position is the really hard part, once there the squat fly's right up. Barbell Goodmornings - No belt 185x3 185x3 155x6 Note: Triples were damn tough, felt like my back/abs were gonna snap. I can contribute that to the massive soreness that doesnt seem to go away from the changes this week. Assistance Work Barbell Front Squat - No belt - A2G 135x10 135x10 Note: Total death. I didnt think i was going to make it especially on my second set, fell on the floor for about 5 minutes after because i thought i was going to faint. Good times. Seated Calf raises - Toes inward 90x10 90x10 90x10 Tibialis anterior raises 15x10 15x10 15x10 Quote
Chrisx9118 Posted July 13, 2007 Author Posted July 13, 2007 (edited) July 12th, 2007 Grippers All MMS (Parallel Set) unless otherwise noted Right hand #2 x 1 rep #2.5 x 1 rep #3 x Missed by 3/16" - Pretty close. #3.5 x Negative #3 x Negative - Held at 1/16" #2.5 Wide set x 1 rep #3.5 x Negative #3 x 3 Wide assisted reps #2 CCS x 2 reps #2 CCS x 2 reps #2 TNS x 1 rep #2 x 5 reps Left hand #2 x 1 rep #2.5 x 1 rep #2.5 x 1 overcrush - Solid close! #3 x Negative - Held at 3/16" #2.5 x Negative - Held shut for 5 seconds #2 Wide set x 1 rep #3 x Negative #2.5 x 3 Wide assisted reps #2 CCS x 1 rep #2 CCS x 1 rep #2 TNS x Missed #2 x 5 reps Note: Definately feeling stronger in both hands, good stuff. Ironmind Expand Extensor Bands - Both hands Yellow x 20 Red x 15 Red x 15 Red + Yellow x 3 Negatives Red x 10 Yellow x 25 Edited July 13, 2007 by Chrisx9118 Quote
vikingsrule92 Posted July 13, 2007 Posted July 13, 2007 Great workout and grippers Chris. It won't be long before you get that #3. Quote
CoC#3 Posted July 13, 2007 Posted July 13, 2007 Great stuff brother, getting stronger by the day. Quote real name: Sam Solomi
Chrisx9118 Posted July 13, 2007 Author Posted July 13, 2007 Thanks guys, this time around i will definately keep going until i destroy my #3 and onward! ******************************** July 13th, 2007 Warmups Not Included Main Lifts Barbell Push Press - No belt 200x3 200x3 Note: Both sets were real solid, my shoulders are sore from damn overhead squats yesterday... i hate that. Anyways still good sets. Barbell Standing Strict Press - No belt - Full ROM deadstop on collarbone 145x3 150x3 Note: First set was decent but i felt i had alittle more and i really wanted 150x3 so i went for it. Alittle tougher but still got em, will give 155 a go next time. Barbell Bench Press - Touch N Go 205x6 205x6 Note: Pretty happy about these sets, they were tough but i got them done. Incline Barbell Bench Press - Touch N Go 165x6 165x6 Note: Veryyy hard, i was already tired but incline is my weak point and this was a big challenge. First set i finished with some struggle but my next set on my last rep it was so slow but locked it out in the end. Dips - Full ROM BW +50lbs x 6 reps BW +50lbs x 6 reps Note: Didnt get too much pain in my inner chest today which was good. Decided that last time was way to easy so i bumped it up. Still had alittle more in the tank so thats always good. Assistance Work Barbell Upright Rows 100x10 100x10 Incline DB Flys 30x8 30x6 Tricep pushdown - Vbar 40x12 50x12 60x12 Cardio - 1.5mile Jog/Walk +15min. Stretching Quote
JoeGrip Posted July 13, 2007 Posted July 13, 2007 Thanks guys, this time around i will definately keep going until i destroy my #3 and onward!******************************** July 13th, 2007 Warmups Not Included Main Lifts Barbell Push Press - No belt 200x3 200x3 Note: Both sets were real solid, my shoulders are sore from damn overhead squats yesterday... i hate that. Anyways still good sets. Barbell Standing Strict Press - No belt - Full ROM deadstop on collarbone 145x3 150x3 Note: First set was decent but i felt i had alittle more and i really wanted 150x3 so i went for it. Alittle tougher but still got em, will give 155 a go next time. Barbell Bench Press - Touch N Go 205x6 205x6 Note: Pretty happy about these sets, they were tough but i got them done. Incline Barbell Bench Press - Touch N Go 165x6 165x6 Note: Veryyy hard, i was already tired but incline is my weak point and this was a big challenge. First set i finished with some struggle but my next set on my last rep it was so slow but locked it out in the end. Dips - Full ROM BW +50lbs x 6 reps BW +50lbs x 6 reps Note: Didnt get too much pain in my inner chest today which was good. Decided that last time was way to easy so i bumped it up. Still had alittle more in the tank so thats always good. Assistance Work Barbell Upright Rows 100x10 100x10 Incline DB Flys 30x8 30x6 Tricep pushdown - Vbar 40x12 50x12 60x12 Cardio - 1.5mile Jog/Walk +15min. Stretching We still have to put a end to our "race" chris Quote
Chrisx9118 Posted July 13, 2007 Author Posted July 13, 2007 LoL yea i know, was the race to CCS the #3? I know it had something to do with that damn #3 =) Quote
Chrisx9118 Posted July 14, 2007 Author Posted July 14, 2007 July 14th, 2007 Warmups Not Included Bodyweight ~200lbs (Probably not going to check it for awhile) Pullups - Full ROM from deadhang BW +50lbs x 3 reps BW +50lbs x 3 reps Note: Triples felt good, they were decently tough. Barbell Rows 210x6 215x6 Note: Felt strong on the rows, will give 2 plates a go next week. Barbell Strict Curl 100x6 105x6 Note: Strict curling every week now should bring these numbers up. Seated pulley Rows - Vbar 110x6 115x6 (PR!!) Note: Nice little PR here, almost have the whole stack (130). Assistance Work Wide Grip Pullups - Full ROM from deadhang BW x 7 reps BW x 7 reps Note: Really happy with these, i thought i was going to get less. Stiff arm Lat pulldown 60x10 60x10 Incline DB Concentration Hammer curls 30x10 30x10 No cardio today =/ Quote
Chrisx9118 Posted July 16, 2007 Author Posted July 16, 2007 July 16th, 2007 Warmups Not included Deadlifts - No belt - Hook grip 405x3 405x3 350x6 (DOH No hook) Note: Deadlifts went good today. Triples were tough but i didnt expect anything less, though for being tough they all went up smooth so thats good. Next week should be a nice little challenge. Power cleans - No belt 200x2 200x1 +1Missed +1rep Hang Cleans - No belt 185x2 185x2 Note: On my second set of power cleans i missed my second rep and went for a third rep since i missed it and i got the third, i think it was a mistake in form on my second rep and i didnt quite catch it. Hang cleans were decently easy for some reason, i was expecting them to be much harder. Barbell Front Squats - No belt - A2G 190x3 190x3 165x6 Note: Each third rep on my triples was tough, kind of grinding but still got them. Slowly increasing =) Barbell Power Shrugs - Straps 435x6 435x6 Note: Good ROM but i might stay here as it wasnt easy. I feel that if i go higher my ROM will suffer. Assistance Work Barbell Back Squat - No belt - Parallel 165x10 165x10 Note: I really had to push myself to do these sets as my legs were linguine but i fought through the pain and im glad i did now that i sit at home haha. Leg extensions 100x10 Tibialis anterior raises 17.5x10 17.5x10 Note: I felt realllllly drained after back squats and i just needed to leave the gym already, hence i skipped calf raises and hyperextensions and 1 set of leg extensions. Screw it, I got the important stuff done. Quote
pdfk20 Posted July 16, 2007 Posted July 16, 2007 Great job on those deads chris, you are very powerful, are you using straps or chalk? Quote Pete Kerr, 165lbs Goals: Close current hard #3 Dominate #3 again 16/06/12 CCS several hard #3's, MM2 replica etc #3 Cert MMS #3.5 Close a brand new #3.5 out of the packet MM3 100kg 2HP Finish in the top 3 in this years WSH under 82.5kg class
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