carusom1 Posted November 8, 2012 Author Share Posted November 8, 2012 110812 Pull up: 10 x bw 5 x bw+20 5 x bw+45 4 x bw+65 5 x bw Chin up: 10 x bw 5 x bw+20 5 x bw+45 5 x bw+65 5 x bw Low Bar Row (Sup): 2 x 12 x 260 Rear Delt Cable Crossover: 2 x 10 x 120 PR, me thinks Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted November 9, 2012 Share Posted November 9, 2012 All this workout needs is some 4-way neck! Quote Link to comment Share on other sites More sharing options...
honk Posted November 10, 2012 Share Posted November 10, 2012 Now also good at pullups? Really impressive chinning for a big guy! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 10, 2012 Author Share Posted November 10, 2012 Now also good at pullups? Really impressive chinning for a big guy! Thanks, Christoph. Could always be a little better at pull ups . Current bw is ~290. One training cycle 4 or 5 years ago I did a triple with 135lbs at 250bw; uh. Matt- Next time, I'll do a set of headbangers just for you. 110912 SS Bench: 425 + 120lb in chain x 1 (small amount of chain remained on floor at top) add 4-board 585 x 1 615 x 1 swiss bar 315 x 8 325 x 8 335 x 8 PR DB Front Raise: 100 x 7 90 x 5 / 80 x 5 / 70 x 5 / 60 x 5 / 50 x 5 / 40 x 5 / 30 x 5 / 20 x 5 (30 sec rest) Tri Ext.: 100 x 60sec (I think about 40-45 reps) Standing Cable Curl: 6 x 20 x light stretch 111012 warm up with terminal knee ext. / adduction / abduction / calf raise SSB Squat: walk out / hands on handles / no belt 4 x 9 x 475 can you say, grind Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 13, 2012 Author Share Posted November 13, 2012 warm up with terminal knee ext. / adduction / abduction / calf raise 111212 SS BB Strict Press: 280 x 5 315 x 3 350 x 2 370 x 1 400 x 1 This was actually fairly easy; I would have kept going but I still had to squat and had meet my goal for the cycle. Have to set a new goal now...? SSB Squat: walk out / hands on handles / no belt / narrower stance 5 x 7 x 490 I have to adjust my numbers -- I barely got through this and it's only going to get more difficult. The original numbers were supposed to be for back squat. Stretch Quote Link to comment Share on other sites More sharing options...
BigBison Posted November 13, 2012 Share Posted November 13, 2012 warm up with terminal knee ext. / adduction / abduction / calf raise 111212 SS BB Strict Press: 280 x 5 315 x 3 350 x 2 370 x 1 400 x 1 This was actually fairly easy; I would have kept going but I still had to squat and had meet my goal for the cycle. Have to set a new goal now...? SSB Squat: walk out / hands on handles / no belt / narrower stance 5 x 7 x 490 I have to adjust my numbers -- I barely got through this and it's only going to get more difficult. The original numbers were supposed to be for back squat. Stretch Awesome! New goal: break big Z's log press record?!? Quote Link to comment Share on other sites More sharing options...
MattM Posted November 14, 2012 Share Posted November 14, 2012 warm up with terminal knee ext. / adduction / abduction / calf raise 111212 SS BB Strict Press: 280 x 5 315 x 3 350 x 2 370 x 1 400 x 1 This was actually fairly easy; I would have kept going but I still had to squat and had meet my goal for the cycle. Have to set a new goal now...? HOLY HELL Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 16, 2012 Author Share Posted November 16, 2012 Matt and Collin- Thanks, guys. Breaking the WR is a long-term goal. For now, I was thinking more of a short-term goal... 111412 My body is taking a beating from the SSB. I will have to switch to front or back squat. Front Squat: 5 x 3 x 325 so much more natural along with power compared to the SSB Stretch 111512 Uni. Lat Pull Machine: sets of 10 up to 225 + double monster mini BTN Pull down: sets of 10 up to 210 (PR) Seated Shrug: 3 x 15 x 270 3 x 15 x 360 Rear Delt Cable Cross-over: 140 x 10 (PR) 110 x 10 / 90 x 10 / 70 x 10 / 50 x 10 short rest Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 17, 2012 Author Share Posted November 17, 2012 (edited) 111712 SS Rack "Dead" Bench: 5 x 5 x 400 DB Incline: 30 degree 3 x 10 x 130 Side Cable Lat. Raise: sets of 10 40, 50, 60, 70, 80 Uni. Cable Curl: sets of 10 40, 50, 60, 70, 80 Short Stretch Edited November 17, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 17, 2012 Share Posted November 17, 2012 Congrats on the 400 strict milestone; huge! Quote Link to comment Share on other sites More sharing options...
Cannon Posted November 17, 2012 Share Posted November 17, 2012 110812 Pull up: 10 x bw 5 x bw+20 5 x bw+45 4 x bw+65 5 x bw Chin up: 10 x bw 5 x bw+20 5 x bw+45 5 x bw+65 5 x bw Wow Quote Link to comment Share on other sites More sharing options...
honk Posted November 17, 2012 Share Posted November 17, 2012 400 strict overhead is absolutely ridonkulous! Do you plan on doing a raw pl meet sometime? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 19, 2012 Author Share Posted November 19, 2012 Kelly / Cannon / Christoph- thanks for the compliments, I appreciate it. There was a possibility that I would do a strongman comp. in January but I don't think it's going to happen anymore. I will probably aim for a raw powerlifting meet in the next few months. Right now my plan is to get my squat to go up, and then I focus more towards the deadlift. 111812 Hang Clean: 265 x 5 stopped here. I'm not exactly sure why but my right forearm (brachioradialis) was in a lot of pain. SSB Front Squat: 350 x 5 375 x 3 400 x 2 375 x 5 400 x 3 425 x 2 400 x 5 Glute Ext.: sets of 20 70, 75, 80 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 20, 2012 Author Share Posted November 20, 2012 I trained with bodybuilders today 111912 SS Incline Bench: 4 x 6 x 365 drop set after last 365 275 x 6 / 225 x 6 / 135 x 12 some partial reps in there, for the pump Hammer Strength Press: double mini + 25 x 12 double mini + 50 x 12 double mini + 75 x 12 Lateral Raise Machine: 3 x 15 x 60 w/ forced eccentric Rev. Flye: 3 x 15 x 100 Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2012 Share Posted November 22, 2012 I trained with bodybuilders today 111912 SS Incline Bench: 4 x 6 x 365 drop set after last 365 275 x 6 / 225 x 6 / 135 x 12 some partial reps in there, for the pump This is a Kodak workout if I ever did read about one! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 22, 2012 Author Share Posted November 22, 2012 Matt- I thought you'd like that one. 112112 SSB Front Squat: 4 x 5 x 375 Tried to hang clean again (245 x 5) , but the forearm was not having it. Buffalo Bar Back Squat: narrow stance, tough on the knees 2 x 5 x 500 no belt Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 24, 2012 Author Share Posted November 24, 2012 112312 SSB Front Squat: 4 x 3 x 300 Uni. Seated Row: sets of 12, hold at top 135, 160, 185 Couldn't do pull ups due to the forearm, ahe. Single Arm Pulldown: sets of 8 70, 110, 150, 170 (PR, I think) Rev. Flye: sets of 12 with hold 100, 150, 200 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 26, 2012 Author Share Posted November 26, 2012 112512 SSB Front Squat: 5 x 5 x 425 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 27, 2012 Author Share Posted November 27, 2012 112612 SS Bench: 320 x 6 2 x 5 x 340 2 x 4 x 340 swiss bar 265 x 12 295 x 12 325 x 12 High rep tricep ext. and hammer curl to work some blood into the arms, which have been aching. Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2012 Share Posted November 27, 2012 Your recent workouts have a certain awesome flare. Pumps are also mentally therapeutic Quote Link to comment Share on other sites More sharing options...
boldt Posted November 29, 2012 Share Posted November 29, 2012 5x5x425 front squats are ridiculous! thats impressive Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 29, 2012 Author Share Posted November 29, 2012 Matt and boldt- thank you. more flare... 112812 SSB Front Squat: 3 x 4 x 415 Buffalo Bar Squat: 510 x 4 pause 560 x 4 pause (rep PR) olympic stance (very narrow, high bar) 330 x 8 no belt BB Shrug: sets of 10 135, 225, 315, 405, 455 hook grip, acclimating the thumbs Prowler: 5 x 80' x 415 (~1 min rest) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 1, 2012 Author Share Posted December 1, 2012 113012 Bench: 2 x 3 x 360 2 x 2 x 385 425 x 1 425 x negative (10ct) add 3-board (narrow grip) 10 x 5 x 275 (1 min rest running time) I's, T's, Y's: 4 x 8 x 30 (90 sec rest) Lots of light weight bicep/tricep work for these hurtin arm(s) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 2, 2012 Author Share Posted December 2, 2012 120112 SSB Front Squat: 4 x 3 x 315 Deadlift: 10 x 5 x 405 hook grip Stretch Quote Link to comment Share on other sites More sharing options...
BigBison Posted December 2, 2012 Share Posted December 2, 2012 What's wrong with your arms? Quote Link to comment Share on other sites More sharing options...
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