strongman1 Posted January 10, 2013 Share Posted January 10, 2013 Wow, nice close grip work! Keep it up! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 10, 2013 Author Share Posted January 10, 2013 Thanks, Matt and Kelly. Hopefully, a PR soon. 010913 SSB Front Squat: 6 x 4 x 455 BB Glute Bridge: 4 x 12 x 405 Standing Uni. Leg Curl: 3 x 12 x 60 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 12, 2013 Author Share Posted January 12, 2013 (edited) 011013 Seated Uni. Row: sets of 10 45, 90, 135, 180, 225, 270, 315 w/ hold 270 x 4 225 x 6 180 x 8 Lat Pulldown: sets of 8 250, 340, 360, 380 011113 SS Bench: 2 x 5 x 405 2 x 3 x 425 445 x 4 swiss bar 320 x 16 DB Kickback: 4 x 8 x 35 35 x 12 35 x 20 DB Conc. Hammer Curl: 4 x 8 x 60 60 x 12 60 x 20 Bent-over Cable Lat. Raise: 50 x 10 55 x 10 60 x 10 Stretch Edited January 12, 2013 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 14, 2013 Author Share Posted January 14, 2013 011313 SSB Front Squat: 4 x 3 x 425 Deadlift: 8 x 3 x 490 hook grip is improving no belt Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 15, 2013 Author Share Posted January 15, 2013 (edited) 011413 SS Close-grip Bench: 2 x 3 x 425 2 x 2 x 470 490 x 1 (pause) BTN Strict Press: 240 x 12 DB Bench Rear Ext.: 3 x 7 x 50 Uni. Preach Curl Machine: 70 x 7 90 x 7 110 x 7 130 x 7 Seated Flye Machine: 2 x 40 x 100 Stretch Edited January 15, 2013 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 17, 2013 Author Share Posted January 17, 2013 011613 SSB Front Squat: 4 x 3 x 365 BB Glute Bridge: 4 x 10 x 495 Uni. Calf Raise Machine: 3 x 10 x 150 Uni. Leg Curl: 4 x 8 x 120 high rep adductors Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2013 Share Posted January 17, 2013 011413SS Close-grip Bench: 2 x 3 x 425 2 x 2 x 470 490 x 1 (pause) BTN Strict Press: 240 x 12 DB Bench Rear Ext.: 3 x 7 x 50 Uni. Preach Curl Machine: 70 x 7 90 x 7 110 x 7 130 x 7 Seated Flye Machine: 2 x 40 x 100 Stretch Your bench just makes me feel bad, this is insanity! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 19, 2013 Share Posted January 19, 2013 I like the pressin' !! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 19, 2013 Author Share Posted January 19, 2013 (edited) Thanks guys. I'll try for a max next week. 011813 SS Bench: 425 x 5 2 x 3 x 470 2 x 1 x 490 pause (missed the double on both sets) swiss bar 6 x 5 x 305 (1 min rest running) Uni. Cable Tri. Ext.: 130 x 12 2 x 25 x 60 Uni. Cable Lat. Raise: 100 x 8 2 x 15 x 40 Cable Rope Curl: 2 x 30 x 150 Seated Flye Machine: 2 x 30 x 120 Stretch Edited January 19, 2013 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 20, 2013 Author Share Posted January 20, 2013 011913 Front Squat: barbell 450 x 1 (bad position; cut off the carotid and almost passed out) 450 x 3 450 x 3 450 x 2 (rolled off the front during 3rd rep) haven't used a barbell in a while; the weight was easy but had a difficult time holding it in a good position Deadlift: 540 x 10 hook grip; was going fairly good until skin tore away from thumb around the 8th rep 15" rack up to 635 x 1 + monster mini short bands skin ripped deeper from thumb nail during 2nd rep Hopefully, I can get the hook to where grip won't be an issue. no belt DB Row: thick handle 160 x 11 R, L 160 x 8 L; 160 x 11 R 130 x 30 R, L Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2013 Share Posted January 20, 2013 Do your biceps cramp during front squats? If so how did you get around this problem, because I haven't found a way yet Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 21, 2013 Author Share Posted January 21, 2013 Do your biceps cramp during front squats? If so how did you get around this problem, because I haven't found a way yet Matt- I have had this problem. A few years ago I switched to using straps and this seemed to mitigate the bicep cramp. Recently, I've had a difficult time using the straps and had to go back to cross choke. Take a pair of straps and loop them through the bar. This is a little different but gives you an idea: http://www.google.com/imgres?um=1&hl=en&sa=N&tbo=d&biw=1024&bih=727&tbm=isch&tbnid=Pfn54O9LZFtOCM:&imgrefurl=http://www.c-of-c.de/Hardware/Bandagen/Hanteln/Gurtel/gurtel.html&docid=IW9kQJorrJVykM&imgurl=http://www.c-of-c.de/GILLNGHAM1STRAP.JPG&w=311&h=233&ei=prr9UPbXCJTPqQGSqoGADQ&zoom=1&iact=hc&vpx=328&vpy=125&dur=415&hovh=187&hovw=248&tx=140&ty=126&sig=112965223931591089640&page=1&tbnh=127&tbnw=164&start=0&ndsp=31&ved=1t:429,r:3,s:0,i:93 012113 SS BTN Strict Press: 6 x 5 x 220 (90 sec rest) Deload lots of reps cable cross over tri ext lat raise curl Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 26, 2013 Author Share Posted January 26, 2013 012313 Deload Giants Sets 20-30 reps Adduction Abduction Leg Ext. Calf Raise Leg Curl Kick Back Ab Machine 012513 SS Bench: 445 x 3 490 x 2 510 x 1 (butt came up a little) EZ Oly. bar Tri. Ext.: all wt + 90lb in chain (full at top, half at bottom) 120 x 8 120 x 8 140 x 8 160 x 8 180 x 5 210 x 4 I's, T's, Y's: sets of 8 15, 25, 35, 35 Standing Double Bi Curl: 110 x 8 90 x 8 70 x 8 3 x 8 x 50 30 sec rest between Lat. Rot. and Flyes for reps, reps, reps Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted January 26, 2013 Share Posted January 26, 2013 Let me be the first to say NICE BENCH!!! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 27, 2013 Author Share Posted January 27, 2013 (edited) Thanks, Matt. It's been a long standing goal, feels good to get over the 5 plate barrier. 012613 Deadlift: all wt + short monster mini (75lbs at top) 635 x 1 6 x 4 x 475 (1 min rest) the hook grip experiment is over -- going back to my original over, under. DB Row: thick handle 160 x 25 R 160 x 17 L PR on this handle Lat Pull: 3 x 10 x 400 Stretch Edited January 27, 2013 by carusom1 Quote Link to comment Share on other sites More sharing options...
boldt Posted January 28, 2013 Share Posted January 28, 2013 Wow thats awesome! impressive bench Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 29, 2013 Author Share Posted January 29, 2013 Thanks, boldt. 012813 SS One-Arm DB Strict Press: 125 x 10 R, L 140 x 10 R (PR) 130 x 10 L (PR) BTN Strict Press: 4 x 5 x 240 (90 sec rest) DB Hammer Curl: 100 x 10 105 x 10 Flyes, lat DB Ext., and Tri. Ext. for light weight -- lots o' reps Stretch Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 29, 2013 Share Posted January 29, 2013 Congrats on the bench, that's a huge milestone! Wish I was there to see it. Didn't happen to get a video, did you?? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 31, 2013 Author Share Posted January 31, 2013 Thanks, Kelly -- I think someone got some video, I'll see if I can dig it up. 013013 Squat: 265 x 10 395 x 10 525 x 10 555 x 10 SSB Front Squat:all wt + 120lb in chain 175 x 6 265 x 6 350 x 6 400 x 6 no belt Single Leg Curl: 70 x 10 100 x 10 130 x 10 130 x 10 Glute Ext. Machine: 75 x 15 100 x 15 125 x 15 1 min rest Ab Pulldown: 70 x 15, 100 x 15, 110 x 15, 120 x 15, 130 x 15 1 min rest Stretch Quote Link to comment Share on other sites More sharing options...
BigBison Posted February 2, 2013 Share Posted February 2, 2013 Congrats on the bench! Did you decide on a powerlifting competition? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 2, 2013 Author Share Posted February 2, 2013 Thanks, Collin. I'm not sure about the powerlifting comp., maybe in March. 013113 Pull up: 2 x 12 x bw 2 x 8 x bw + 20 v-bar 4 x 12 x bw Low Bar Row Pull downs Upright Row Bent Over Raises ascending weight for sets of 10 Stretch 020113 SS Close-grip Bench: 400 x 5 415 x 4 425 x 3 365 x 8 365 x 8 365 x 12 swiss bar 4 x 5 x 325 (90 sec rest) EZ Oly bar Tri. Ext.: wt + 90lb in chain 70 x 10 105 x 10 140 x 10 140 x 10 (last couple were fugly) DB Conc. Curl: 40 x 10 60 x 10 80 x 10 75 x 10 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 3, 2013 Author Share Posted February 3, 2013 020213 Deadlift: Rack 23" 1005 x 5 Block 15" 635 x 5 belt and chalk Farmer Hold: cluster 3 x 15sec x 155 + 2 double medium (purple) bands cluster 3 x 15sec x 165 + 2 double medium (purple) bands cluster 3 x 15sec x 175 + 2 double medium (purple) bands Stretch 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 3, 2013 Share Posted February 3, 2013 I can only imagine how sore this workout would make my upper back! What is the thickness on those farmers handles? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 5, 2013 Author Share Posted February 5, 2013 I'll measure the handles to get exact... 020413 SS One-Arm DB Strict Press: 75 x 8 110 x 8 2 x 8 x 145 R (PR) 135 x 8 L 140 x 8 L (PR) BTN Strict Press: 265 x 10 Hammer Curl: 2 x 8 x 110 PR Stretch Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted February 6, 2013 Share Posted February 6, 2013 Wait a second... did you bench 5? You scamp. 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.