carusom1 Posted October 9, 2012 Author Share Posted October 9, 2012 Definately made my day when I saw you try out those walkouts!!! Notable bonuses: 1. I see you did some curls & chest flyes 2. High reps for tone haha I'm about to have my cover shoot for M&F so I figured I should at least hit the curls/flyes/walkouts for that extra lean, separation look. I do like the walkouts. At first you think it won't be so bad but it becomes challenging in no time; good conditioning. Your deadlifting is looking good man. Keep up the heavy weights!!! Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 9, 2012 Share Posted October 9, 2012 Cover? Ru famous now, how did you get that? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 11, 2012 Author Share Posted October 11, 2012 Cover? Ru famous now, how did you get that? MattM is a bodybuilder, I'm just having some fun at his expense. 101012 SSB Squat: I grab the uprights of the rack instead of the nubs on the bar; therefore, I'm cheating when doing this . All reps below parallel. sets of 5 reps 185, 235, 275, 325, 365, 415, 455, 505, 545, 595, 635 all wt + 85lbs in chains add briefs and belt 675 x 3 + chains 725 x 3 + chains 775 x 3 + chains might be a PR in there somewhere. Still battling tendonosis in my left knee which made this somewhat awkward and more difficult than it should have been. Uni. Leg Curl: sets of 15 50, 60, 70, 80 Uni. Hip Extension / Abduction / Adduction: sets of 15 40, 50, 60, 70 Ab Cable Pulldown: sets of 15 80, 100, 120, 140 Stretch 101112 Lat Pulldown Machine: all wt + short orange bands sets of 10 90, 180, 270, 320 Seated Row: sets of 10 100, 150, 200, 250 BB Upright Row: sets of 10 95, 145, 195, 225 BTN Lat Pulldown: sets of 10 80, 90, 100, 110 Cable Rev. Flye: sets of 10 35, 55, 75, 95 50 x 20 Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted October 11, 2012 Share Posted October 11, 2012 Cover? Ru famous now, how did you get that? MattM is a bodybuilder, I'm just having some fun at his expense. Us guys at the garage have decided: Everybody is a closet bodybuilder! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 13, 2012 Author Share Posted October 13, 2012 No one is a closet powerlifter. 101212 SS Floor Press: 365 x 5, 405 x 2 455 x 2 add 4-board 495 x 2 3-board Bench: add shirt 545 x 2, 585 x 2, 635 x 2, 675 x 2, 585 x 2 all easy, just getting used to the shirt again JM Press: 5 x 5 x 275 DB Front Raise: sets of 10 40, 50, 60 Hammer DB Conc. Curl: sets of 12 50, 60, 70 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 15, 2012 Author Share Posted October 15, 2012 101412 18" Rack Dead: sumo 765 x 1 add belt and straps 855 x 3 Worked Sumo speed pulls from the floor and deficit for quite a while, trying to improve on technique. Several sets and reps with and without chain. Close-grip Lat Pull: wt + double orange band sets of 8 150, 170, 190, 210, 240 Ab Pulldown: 4 x 8 x 150 Rev. Hyper: hold at top 4 x 8 x 50 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 16, 2012 Author Share Posted October 16, 2012 (edited) 101512 SS BB Strict Press: 240 x 5 280 x 5 4 x 2 x 315 335 x 2 Dips: 3 x 10 x medium band Tri. Roll-back Ext.: 25 x 10, 35 x 10, 65 x 10, 80 x 10 Standing Cable Curl: sets of 10 60, 70, 80, 90 Band Pull Aparts: 4 x 15 x medium band Plank: 1 min front side side Edited October 16, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 18, 2012 Author Share Posted October 18, 2012 101712 Squat: 595 x 3 add belt and briefs 645 x 3 685 x 3 735 x 2 add suit bottoms 775 x 2 825 x 2 My experiment in squat gear is done for a while. This really wasn't as fun as I thought it would be. Abduction / Extension / Adduction: sets of 12 55, 70, 85 right and left Uni. Leg Curl: sets of 12 80, 100, 120 Decline Sit ups: 3 x 12 x bw Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted October 18, 2012 Share Posted October 18, 2012 101712 Squat: 595 x 3 add belt and briefs 645 x 3 685 x 3 735 x 2 add suit bottoms 775 x 2 825 x 2 My experiment in squat gear is done for a while. This really wasn't as fun as I thought it would be. Your first logged set is beltless and still puts me to shame..... *sigh* haha! Why not a fan of the gear in this workout? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 21, 2012 Author Share Posted October 21, 2012 Matt- I might try one other squat suit. This one was a Metal Ace and just felt terrible. 101812 Chin up: 2 x 10 x bw 2 x 8 x monster mini Pull up: 2 x 10 x bw 2 x 8 x monster mini 101912 SS Bench: 450 x 2 (pause) PR 7 x 3 x 395 (1 min rest) However, missed the last rep and had to make it up after a few seconds rest. JM Press: 280 x 5 300 x 5 320 x 5 330 x 5 PR, I think Cable Tri. Ext.: rocky style 60 x 10 80 x 10 100 x 10 DB Front Raise: sets of 7 40, 60, 80, 70, 50, 30 Conc. Curl: sets of 10 40, 60, 80, 70, 50, 30 DB Straight Flye just trying to get some blood flow Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 22, 2012 Author Share Posted October 22, 2012 102112 24" Rack Dead: 900 x 3 add belt 1000 x 3 1100 x 3 850 x 5 Sumo Dead: 675 x 2 (belt and chalk) 4 x 4 x 515 (90 sec rest) still working on form and having trouble getting comfortable and falling forward Overall, I'm hoping this will benefit my hip strength. Rev. Hyper: hold at top 5 x 7 x 70 Cable Ab Pulldown: 5 x 7 x 100 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 23, 2012 Author Share Posted October 23, 2012 102212 SS BB Strict Press: 260 x 6 3 x 2 x 295 2 x 2 x 315 335 x 2 350 x 2 DB Rev. Ext.: 3 x 10 x 35 Front Lateral Raise: 3 x 10 x 20 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 25, 2012 Author Share Posted October 25, 2012 102412 Decided not to squat due to left knee and right hip bothering me quite a bit. Between the squat and sumo pulls, I may have jumped back into these movements too quickly. Adductors Abductors Leg Extension (couldn't even do this with more than 10lbs on the left leg, due to patella) Uni. Leg Press 4 x 20 for each, medium weight Uni Machine Calf Ext.: up to 350 x 20 rep PR Uni. Leg Curl: up to 160 x 6 PR Ab Cable Pulldown: up to 200 x 10 PR Glute Ext.: up to 120 x 10 PR Stretch 102512 Lat Pulldown over and under: up to 250 x 10 BTN Lat Pulldown: up to 200 x 10 might be a PR or very close Cable Upright Row: up to 150 x 10 Rear Delt foward and back: up to 200 x 10 each mostly worked up to the stack for a set a 10 then moved on Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted October 27, 2012 Share Posted October 27, 2012 102112 24" Rack Dead: 900 x 3 add belt 1000 x 3 1100 x 3 850 x 5 How does your upper back feel after handling that kind of weight? Has it gotten bigger? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 27, 2012 Author Share Posted October 27, 2012 (edited) Matt- When I first started doing this movement I was very skeptical about how much carry over it would have toward deadlift or any other movement for that matter. It has added a lot thickness to my upper back. I also noticed when I returned to strongman that I was able to pick up objects/implements much easier than I ever had before. In the past, I had done many variations for upper back and with heavy weight. However, the overload this movement offers is not equaled by any other exercise. Give it a try sometime and let me know what you think. If the bar has a lot of bend you may need to take it down to 23". 102612 SS Bench: 465 x 2 (pause) butt came up on 2nd rep 7 x 3 x 400 (1 min rest) Wide grip 3 x 6 x 375 (pause) Lying DB Rollback Tri. Ext.: 95 x 10 DB Front Raise: 90 x 6 / 80 x 6 / 70 x 6 / 60 x 6 (1 min rest) 50 x 6, 40 x 6, 30 x 6, 20 x 2 no rest DB Conc. Curl: 90 x 6 / 80 x 6 / 70 x 6 / 60 x 6 (1 min rest) 50 x 6, 40 x 6, 30 x 6, 20 x 2 no rest Standing Cable Curl: 110 x 8 Stretch Edited October 27, 2012 by carusom1 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 28, 2012 Share Posted October 28, 2012 (edited) Another bench PR, nice! Thanks for the explanation about the rack deads. MattM wants you to text him a pic of your sweaty upper back after a set of rack deads. Edited October 28, 2012 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 28, 2012 Share Posted October 28, 2012 Hey..... that's reasonable right?? Hahaha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 29, 2012 Author Share Posted October 29, 2012 Kelly- thanks. I copied you on the text. Enjoy. Taking a break from deads and squatting until I can get this knee to start cooperating. Warmed up with Calf Raise, Step-ups, and Terminal Uni Leg Ext. 102812 BB Shrugs: 3 x 15 x 900 Power Hang Clean: 245 x 5 265 x 3 285 x 1 265 x 5 285 x 3 305 x 1 285 x 5 305 x 3 325 x 1 T-bar Row: 2 x 8 x 215 2 x 6 x 235 Rev. Hyper: 3 x 7 x 100 hold at top, PR GHR Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 30, 2012 Author Share Posted October 30, 2012 102912 SS rehap with adduction, abduction, glute ext., step ups, eccentric leg raise and terminal ext. Knee is actually feeling better already. BB Strict Press: 245 x 6 285 x 5 2 x 2 x 315 335 x 2 Dips: 3 x 10 x blue band (rep PR) I's, T's, Y's: 3 x 10 x 25 Cable Curls 3 x 20 Decline Sit-ups 3 x 20 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 2, 2012 Author Share Posted November 2, 2012 (edited) 110112 rehap with adduction, abduction, glute ext., step ups, eccentric leg raise and terminal ext. Uni. Calf Ext. Machine: 380 x 12 PR SSB Squat: hands off rack; narrower stance; walk out; no belt 3 x 8 x 440 475 x 5 2 x 2 x 505 540 x 1 Cable Glute Ext.: 3 x 20 x 60 Stretch Edited November 2, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 3, 2012 Author Share Posted November 3, 2012 110212 SS Bench: 425 x 5 Wide 3 x 6 x 385 Swiss Bar 3 x 10 x 305 DB Front Raise: 95 x 7 / 80 x 7 / 65 x 7 (1 min rest) 50 x 7 / 35 x 7 / 20 x 7 (no rest) Band Wide Face Pull: 3 x 20 x monster mini (1 min rest) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 4, 2012 Author Share Posted November 4, 2012 110312 SSB Squat: hands off rack; narrower stance; walk out; no belt 3 x 8 x 440 475 x 5 2 x 2 x 505 540 x 1 Standing Lat. Cable Curl: sets of 10 50, 60, 80, 110 (PR) 1 min rest 90 / 70 / 50 / 30 stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 6, 2012 Author Share Posted November 6, 2012 110512 SS BB Strict Press: 260 x 6 295 x 3 330 x 2 350 x 3 SSB Squat: hands off rack; narrower stance; walk out; no belt 3 x 5 x 475 505 x 3 2 x 2 x 540 add belt 610 x 1 Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted November 7, 2012 Share Posted November 7, 2012 Thanks again Mike for the tips on the bench, I appreciate it! I see you have been SSB Squatting very frequently, why is that? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 8, 2012 Author Share Posted November 8, 2012 Matt- No problem. It would be easier if I was there to show you in person . I'm starting a micro cycle where I'll squat 3-4x per week. I would rather back squat but most of the time I'm alone and I don't have someone to run the hooks, so I have to use the SSB. Although, the SSB may have more carry over to strongman... 110712 Terminal Knee Ext. / Abduction / Adduction / Knee ups for knee and hip warm-up/rehab Uni. Machine Calf Ext.: 400 x 12 entire stack plus added weight. Hang Clean: 15 x 1 x 325 Prowler: 6 x 75ft x 450 (45 sec rest) 2 x 75ft x 540 Glute Ext.: 3 x 15 x 70 Stretch Quote Link to comment Share on other sites More sharing options...
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