Chrisx9118 Posted July 17, 2007 Author Posted July 17, 2007 Great job on those deads chris, you are very powerful, are you using straps or chalk? Thanks Pete, i never used straps on deadlifts, i chalk up very well =) Great workout Chris, strong deads. Thanks bro, appreciate it! Quote
Chrisx9118 Posted July 17, 2007 Author Posted July 17, 2007 July 16th, 2007 Grippers All MMS(Parallel Set) Unless otherwise noted Right hand #2 x 1 rep #2.5 x 1 rep #3 (Deep set) x Missed 1/8" #3.5 x Negative #2.5 x 15 clicks #3 x 3 Forced reps #2.5 x Overcrush #3.5 x Negative #2 CCS x 1 rep #2 CCS x 1 rep Left hand #2 x 1 rep #2.5 x 1 rep #2.5 x 1 rep #3 x Negative #2 x 20 clicks #3 x 3 Forced reps #2 x Overcrush #3 x Negative #2 CCS x 1 rep #2 CCS x 1 rep Note: Dead tired, didnt do 2 much today on grippers. Quote
Chrisx9118 Posted July 17, 2007 Author Posted July 17, 2007 (edited) July 17th, 2007 Warmups Not Included Main Lifts Bench Press - Touch N Go 235x3 240x3 Note: Even though i am still quite a bit off from my all time PR's back when i was 225lbs, im real happy with this at and the progress im making at my current bodyweight. The 240x3 set was tough but i think im good for 245x3. Well see next week. Incline Bench Press - Touch N Go 190x3 195x3 Note: Wow i was really surprised here. Inclines felt reallllly easy. The first set felt like i could get 5 reps, didnt want to get overzelous though and put 2 much so i just increased the small increment and that set went well also. Ill start with 200x3 next week. Barbell Push Press - No belt 185x6 185x6 Note: Felt good to dominate 185. The 6 reps is tiring though haha. Barbell Standing Strict Press - No belt - Full ROM deadstop on collarbone 125x6 125x6 Note: Pretty easy, ill put up 135x6 next time. Im just usually abit tired once i get to this point. Dips - Full ROM BW +60lbs x 6 reps Note: Really bad pain today in my left pec, I did 3 reps and had to take 5 seconds to let the pressure in my pec die alittle, then did another, then 5 seconds rest again because pain would come back strong, then another rep. It was reallllly bad today, i could not do them in a row. Reps werent too hard though, they went up smooth. Assistance Work Cable Crossovers 30x10 30x10 DB Strict Lateral raises 15x10 15x10 Tricep pushdown - Vbar 60x10 70x10 Ab Wheel x10 x10 x10 No cardio again today ... hmph. =/ Edited July 17, 2007 by Chrisx9118 Quote
vikingsrule92 Posted July 18, 2007 Posted July 18, 2007 Good workout Chris! Sorry to hear about your pec, hope it heals. Have you gotten 2 plates on push press yet? I couldn't remember from your BB log. Hows the race to 275 (or was it 250) going? Quote
Chrisx9118 Posted July 18, 2007 Author Posted July 18, 2007 Nice #3 attempt. Thanks bro, i know i will get this sucker this time around. Good workout Chris! Sorry to hear about your pec, hope it heals. Have you gotten 2 plates on push press yet? I couldn't remember from your BB log. Hows the race to 275 (or was it 250) going? Thanks man, my pec is fine i just get like a really bad pressure feeling on dips sometimes. I have gotten 225x2 with a belt and 240x1 with a belt but im recently training with no belt so i hope to surpass these lifts with no belt. It was a race to 275 and i will get it before the end of the year lol Quote
Chrisx9118 Posted July 18, 2007 Author Posted July 18, 2007 July 18th, 2007 Warmups Not Included Pullups - Full ROM from deadhang BW +35lbs x 6 reps BW +35lbs x 6 reps Note: First couple of reps were flying up but the last 1 or 2 of each set was starting to be tough, still got them nicely though. Barbell Rows 225x6 225x6 Note: This was pretty heavy and i felt it. Last couple of reps were very tough and form might have gotten alittle to loose for my comfort. Will stay at this weight to clean things up a bit next time. Barbell Power curls 125x6 125x6 Note: A wheel on both sides next week for sure. DB Hammer Curls 60x6 60x6 Note: These got tough, will stay with the 60's for a bit. Seated pulley Rows - Vbar 115x6 115x6 Note: I will give 120 a go on saturday when i have alittle less muscle fatigue because of less reps/exercises before this. Assistance Work Pullups - Full ROM from deadhang BW x 12 reps (PR!!) BW x 8 reps Note: Real glad that i pulled 12 reps on my first set, but i knew going all out would drain my next set... but thats ok. Stiff arm lat pulldown 65x8 57.5x8 Note: Why the hell is this so hard for me.....hmph. Seated Incline DB curls 35x10 35x10 Note: Last set was hard, reps make me cry. BNS Wrist roller - Full ROM (F=Forward, B=Backward) 80 x 2F, 2B 80 x 2F(Very hard), 2B Note: Very close to failing my second set of forward. Quote
Chrisx9118 Posted July 19, 2007 Author Posted July 19, 2007 July 19th, 2007 Warmups Not Included Main Lifts Barbell Back Squat - No belt - Parallel 240x3 240x3 205x6 Note: For some reason my quads felt like pasta today and i really didnt have the power/motivation for these but nonetheless its 15lbs over the triples i did last week so im happy with it. Reps were tough though, very tough. I have to get stronger on these though, i MUST. Power Snatch - No belt 115x2 125x2 100x3 Note: Started to build up to a heavy double but decided that i really need to work on my form more. Im still not comfortable with the weird snatch position deadlift and jump with such wide arm stance. Barbell overhead Squats - No belt - A2G 115x2 (PR!!) 115x2 Note: Real happy with these, my previous best was 115x1. Both sets were solid, alittle tough on the descent but balance was pretty decent. Hoping for a plate soon. Barbell Goodmornings 185x3 185x3 135x6 Note: These things are just killer, i might throw on a belt just for this exercise to go heavier to focus more on hamstrings. Assistance Work Barbell Front Squat - No belt - A2G 135x10 135x10 Note: Alittle easier then last week's 135x10 but nonetheless very draining and painful. Seated calf raises - Toes outward 90x12 90x12 Tibialis anterior raises 17.5x8 15x10 Note: Calfs... Quote
Chrisx9118 Posted July 20, 2007 Author Posted July 20, 2007 July 20th, 2007 Warmups Not Included Main Lifts Barbell Push Press - No belt 210x3 210x3 Note: Felt awesome today on these, real strong on all reps. 225x3 is going down real soon, and that would be real nice especially with no belt. Barbell Standing Strict Press - No belt - Full ROM 155x3 155x3 Note: Real happy with these as well. All smooth reps. Cant wait to hit bodyweight for a single on this, still a long way though. Barbell Bench Press - Touch N Go 210x6 215x6 Note: Bench is goin up up up, back to where it used to be thankfully. Barbell Incline Bench Press - Touch N Go 175x6 175x6 Note: Just glad to finish all the reps here, incline always scares me haha. Dips - Full ROM BW +60lbs x 6 reps BW +60lbs x 6 reps Note: Pain in my left inner pec was not too bad today so i was able to do both sets and get all reps. Hopefully it doesnt come back. Assistance Work Barbell Upright Rows 100x10 95x10 (Wide grip) Incline DB Flys 25x10 25x10 Tricep pushdown - DUH 50x10 50x10 Ab wheel x10 x10 Quote
Chrisx9118 Posted July 21, 2007 Author Posted July 21, 2007 July 21st, 2007 Warmups Not Included Main Lifts Pullups - Full ROM from deadhang BW +60lbs x 3 reps (PR!!) BW +60lbs x 3 reps Note: Super happy with these sets. All reps felt good and explosive. Pullups have really been increasing nicely, maybe because i lost weight. I will get that single with +100lbs soon =) Barbell Rows 225x6 225x6 Note: Form was abit better then last time, will probably increase next week. Barbell Strict Curls 110x6 110x6 Note: Damn hard sets, strict curl is no joke. DB Strict Hammer Curls 40x6 40x6 Note: Nothin special. Seated Strict pulley rows 70x6 80x6 Note: Decided to alternate these rows with one day doing them heavy and explosive and the other day doing them with a straight back and no movement. Assistance Work Wide grip Pullups - Full ROM from deadhang BW x 10 reps (PR!!) BW x 10 reps Note: BW pullups are feeling easier and easier, i feel like i can just throw myself up like nothing on the first couple of reps. Stiff arm lat pulldown 60x10 60x10 Incline DB Concentration curls 30x10 30x10 Barbell Wrist curls - Full ROM 200x3 (PR!!) 185x6 170x10 Note: My wrist curls have gone up like crazy, triple with 200 felt easssy. 2 plates on this soon. This will be my new rep scheme for wrist curls, a set of 3,6, then 10. Same for reverse. Reverse barbell Wrist curls - Full ROM 75x0 65x3 55x6 50x10 Note: Had to start doing these heavy again, 75 almost broke my damn wrist, shame. Quote
vikingsrule92 Posted July 21, 2007 Posted July 21, 2007 Great workout Chris. Strong PRs, very good pullups and wrist curls. Quote
thearm95 Posted July 22, 2007 Posted July 22, 2007 Amazing wrist curls Chris, 2 plates will be yours soon. It'll be interesting to see your results on that 3/6/10 rep scheme. Quote Duncan.
Chrisx9118 Posted July 24, 2007 Author Posted July 24, 2007 July 23rd, 2007 Warmups Not Included Deadlifts - No belt - Hook grip 425x3 (PR!!) 425x3 365x6 (Double overhand) Note: Well deads went pretty good today. I got a video of most of my main lifts today, the video link should be down there at the bottom of the workout write up. The triples went up smooth, i can tell that im weak at the lockout, probably because i only pull from the floor. My speed off the floor is very fast and it slows very fast as well. In the video it also looks like im rounding my back abit, i definately know that i dont keep it perfectly straight as thats not really my style of deadlifting, the angle of the video also doesnt help much either. I will look into this though. Either way i feel i have alittle more in me and hope to nail 500 with a belt real soon. Power cleans - No belt 205x2 (PR!!) 205x2 Hang Cleans - No belt 190x2 (PR!!) 190x2 Note: To tell you the truth i was really nervous going into my power cleans, that extra 35lb wheel really intimidated me. I felt explosive on each rep though, i think on my next routine i will be switching power cleans for full cleans because i really want to get the technique of dropping down into a front squat after the clean. Hang cleans were actually pretty easy, good to hear. Barbell Front Squats - No belt - A2G 200x3 200x3 170x6 Note: Good progress on these since i started, they were tough no doubt. In the video the pins are kind of in the way to really see my depth but i can assure you im going as deep as i can. I will try to get a better angle next time. Cant wait to rep 2 plates on this sucker. Barbell Power Shrugs - Straps 435x6 435x6 Note: I had to do these in another rack because someone wanted to squat in the center rack with the platform so the pins are just alittle higher and they actually got in the way today as you can see in the video on my last 2 reps i hit the pins which really throws your flow off balance. Heres the video with all the clips inside it, enjoy. Feel free to comment, i can always take in the info. Assistance Work Back Squat - No belt - Parallel 165x10 165x10 Note: Felt alot easier then last time and i was working on my form today, making sure i start the squat like i would a goodmorning. Im liking it and waiting to see how it will feel with the heavy weight on thursday. Seated calf raises 90x12 90x15 Tibialis anterior raises 15x12 15x12 Quote
Chrisx9118 Posted July 25, 2007 Author Posted July 25, 2007 July 24th, 2007 Warmups Not Included ***Didnt get any videos today =( Bench Press - Touch N Go 250x3 250x2 +1 Very hard ugly rep Note: Felt confident upping the weight on bench and my first set was very tough but solid, all reps were smooth and i was happy about that. I knew my second set wasnt going to be so easy, my second rep was very tough and i knew that my third was highly unlikely but i went for it anyway. It was very slow, no spotter help but i had to lift my ass off the bench and it was very sloppy so i dont really want to count it. Other then that pretty good. Barbell Incline Bench Press - Touch N Go 200x3 200x3 Note: Tough reps overall but if it wasnt for that strength destroying rep on bench i think i could have gotten 205x3. Barbell Push Press - No belt 185x6 185x6 Note: I didnt want to increase weight here from last week as it was already tough but i wanted to try and up my strict press today instead. This was still tough and left me burning. Barbell Standing Strict Press - No belt - Full ROM deadstop on collarbone 135x6 135x6 Note: I definately feel that i have gotten alot stronger on these, and thats good because this and push press are one of my favorite lifts. Pretty happy to kill a plate for 6 reps. Dips - Full ROM BW +70lbs x 6 reps (PR!!) BW +70lbs x 6 reps Note: Progress on dips has been really nice lately, looking forward to doing a couple of reps with +100lbs soon. Assistance Work Cable Crossovers 30x10 30x10 DB Strict Lateral raises 20x10 20x10 DUH Tricep pushdown 50x10 60x10 Ab Wheel x10 x10 Note: Damnit i have to do more abs.. i suck. Quote
Chrisx9118 Posted July 25, 2007 Author Posted July 25, 2007 July 25th, 2007 Warmups Not Included Pullups - Full ROM from deadhang BW +40lbs x 6 reps BW +40lbs x 6 reps Note: First set went really good and all reps were pretty fast and smooth. I got a video of my first set but the angle was really bad and it just came out bad so i had to take a video of my second set which was alittle harder for me. Last 2 reps were tough to get chin over bar but i did. Looking forward to triples on pullups on saturday. Barbell Rows - Strict - Wide grip 185x6 185x6 Note: I decided to alternate my barbell rows for strict and with body motion, so i did strict today. Sets werent too hard as i thought they were going to be. Barbell Power Curls 135x6 135x6 Note: Got a video of these as well, its down before assistance work. Glad to hit a plate on these again, reps felt solid. Cant wait to go really heavy on these, Bodyweight power curl would be nice haha. DB Hammer Curls 60x6 55x6 Note: Power curls got me fatigued, i wanted to try the 65's but i knew it wasnt going to happen. Seated Strict Pulley Rows 80x6 80x6 Note: Real easy reps, will increase next time. ******* Here is the vid. Assistance Work Pullups - Full ROM from deadhang BW x 15 reps (PR!!) BW x 5 reps (3 second pause at top) Note: Cant say much about this except that im really happy. I wanted to beat my previous best of 12 reps but i didnt think i had enough power for 15 but i kept going until i got em. Might look into doing paused reps at the top like my second set as this seems to be my problem area for pullups. Stiff arm lat pulldown 60x10 50x10 BNS Wrist roller - (F=Forward, B=Backwards) 100 x 1F, 1B 110 x 1F, 1B Note: Going back to singles on this sucker. Quote
Chrisx9118 Posted July 27, 2007 Author Posted July 27, 2007 July 26th, 2007 Warmups Not Included Back Squats - No belt - Parallel 250x3 250x1 +1 Missed 205x6 Note: Damn first set felt pretty solid, no doubt it was hard as hell but i got it done. Second set on my second rep i started to goodmorning it and just lost it and dropped. I got a video of my first set though. Power Snatch + Overhead Squat 125x2 (PR!!) 125x2 Note: First time doing heavy power snatches with overhead squats and my second rep on snatch was very difficult because the overhead squat destroyed my explosiveness. Got these on video as well. Goodmornings - No belt 185x3 185x3 Front Squat - No belt - 3second pause A2G 135x5 Note: Didnt feel too good after these sets, so i finished up and left. =/ ***** Here is the video of squats and snatch/overheads. Quote
Chrisx9118 Posted July 27, 2007 Author Posted July 27, 2007 July 27th, 2007 Warmups Not Included Push Press - No belt 225x3 (PR!!) 215x3 Note: Wow what a great set, last week i did 210x3 and i felt it was easy but i wasnt sure about this big of a jump. I came into the gym thinking that i might try 225 but when i got there i was scared, got some inspiration and decided to go for it. I got it on video. Barbell Standing Strict Press - Full ROM deadstop on collarbone 165x3 (PR!!) 165x3 Note: Really happy about these as well, strict press has gone up very nicely. Hoping to hit bodyweight for a single soon, not yet but soon. Bench Press - Touch N Go 225x6 225x6 Note: I had a pain in my right bicep after doing my heavy triple on push press and it was bothering me abit on bench but nonetheless very happy to hit this, not a PR because i had done more awhile back, but very close. Incline Bench Press - Touch N Go 185x5 +1Missed 185x4 Note: I was going to go for 175 but i couldnt find 4 10lb plates so i said screw it and slapped on 185. I allllmost got 6 reps on my first set but just failed my last rep. Oh well. Dips - Skipped due to bicep pain =/ Upright rows 95x10 95x10 Here is the video....... <object width="425" height="350"> <param name="movie" value="http://www.youtube.com/watch?v=0HWb6QuBcnc">'>http://www.youtube.com/watch?v=0HWb6QuBcnc"> </param> <embed src="http://www.youtube.com/watch?v=0HWb6QuBcnc" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object> Im getting tired of all the assistance work, kind of burning out on it. Im writing a new routine which isnt too big of a change but, just brainstorming for now. Quote
Chrisx9118 Posted July 28, 2007 Author Posted July 28, 2007 Here is the video link, tried to embed it but it didnt work. Quote
vikingsrule92 Posted July 28, 2007 Posted July 28, 2007 Great workout Chris! Great push press and strict press. Quote
Chrisx9118 Posted July 30, 2007 Author Posted July 30, 2007 July 30th, 2007 Warmups Not Included ***** Note: Ok so i decided that i wanted to max out on most of my lifts this week and start a "revised" routine from the one i have been doing. Its really not that big of a change but this week i will be focusing on doing my 1RM and pretty much taking it easy for a bit. So here goes.... Deadlifts - Belt - Straps (See note) 425x1 475x1 500x1 (PRRR!!!!) Note: Ok, well here goes. The WORST thing that could have happened to me (well almost) today did, i got to the gym, started warming up.. was about to pull 3 plates for warmups and i went to go get my chalk....noticed that it was missing from my bag... damnit. I had left my chalk box at the gym on friday im figuring and i lost it. I had no chalk in sight, i asked people (nobody brings it) and the staff but finally no luck. I would have given mixed grip no chalk a try but i havent done mixed in so long that it feels so weird now and i dont want to be maxing with a weird feeling and hook grip was slipping so i had to go with straps, yes i was pissed.... so pissed that i didnt even want to video the 500 attempt. Now about the 500 attempt, it was a solid pull with no hitching, very tough... got stuck around lockout area and grinded it to lockout. I know i would have gotten it without straps as grip for me is not a problem. One more note, 500 looks damn intimidating on the bar. Barbell Front Squats - No belt - A2G 225x1 235x1 (PR!!) Note: This was damn tough. My first set with 225 was hard and i was going to stop there but i figured what the hell if i fall i fall so i went and tried 235 and wow that was tough and slow but i got it. Pretty happy with that as it was no belt. Barbell 18" Rack pulls - No belt 315x5 385x3 Note: My new routine switches deads from the floor to 18" rack pulls so i just wanted to do acouple of reps to get the motion down. Full Cleans 135x3 170x2 Note: New routine also will switch power cleans to full cleans, these are scary but fun. Well thats all i did today, going to rest up for the next 1RM attempts. I have bench/Incline tommorow so well see how it goes. Quote
egg_uk Posted July 30, 2007 Posted July 30, 2007 nice log, great workouts, keep up the good work. Quote Goals Get Stronger Lift what I haven't lifted Close what I haven't closed
Chrisx9118 Posted July 31, 2007 Author Posted July 31, 2007 July 31st, 2007 Warmups Not Included Bench Press - Touch N Go 275x1 Note: Alright i knew this was going to be a tough rep, i wasnt sure if i was going to get it. My previous best was 275x1 with a pause. Still pretty happy with it. Incline Bench Press - Touch N Go 225x0 215x1 Note: Well 2 plates gets me again. For some reason it wasnt too close, but thats ok. Got 215 up for a good rep. Dips - Full ROM BW +100 x 2 reps BW +125 x Dip belt broke before rep Note: Well i think i could have done 125x1 but the dip belt snapped when i was getting ready so screw it. ** Tommorow i will max 1RM on pullups and maybe power curls if i feel like it. Quote
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