Durrs Posted April 23, 2016 Author Share Posted April 23, 2016 Thanks dude only 5lbs after 3 months of being consistent on Thickbar but I'll take it.. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 23, 2016 Author Share Posted April 23, 2016 4/23/16-Squats/Shrugs: Front Squats atg paused: 135# x 3 185# x 3 225# x 3 245# x 3 265# x 3 Hammer strength shrug machine w/straps: 4p x 20 x 5 sets 6p x 15 x 3 sets 8p x 10 x 6 sets 6p x 20 2p x 50 Front squats atg paused: 225 x 3 x 3 Seated Db shrugs w/straps slow reps: 80#'s x 10 x 5 sets Front squats atg paused: back up to 265# x 1 Smith machine shrugs: light 100r/total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 25, 2016 Author Share Posted April 25, 2016 4/24/16-Press/Arms Pbp: 225# x 3 250# x 3 275# x 3 x 4 sets 305# x 3 x 6 sets Pullups SS Kb skulls: bw x 5/ 18kg x 30 x 10 sets Rope pushdowns SS Cable curls: 20# x 50/30#ea x 30 x 4 sets T-bar row: 1p x 100r/total CGPBP SS Kb skulls: 135# x 10/ 14kg x 50 x 4 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 28, 2016 Author Share Posted April 28, 2016 4/27/16: Press/Pull Pbp: 225# x 10 250# x 8 275# x 6 290# x 4 305# x 2 x 2 325# x 1 x 4 singles long pauses Fgx preacher curls: 60# x 3 x many sets throughout workout kept going back some sets I did wrist curls at the bottom T-bar rows: 1p x 20 2p x 15 x 7 sets 3p x 10 5p+10# x 3 x 3 1p x 50 rest paused Cable curls: light x 100r/ea total Hammer strength shrugs: 2p x 100r/total Lat pulldowns: some paused 100r/total Wtd situps off ghr: 25# held plate on top of head (very hard for me) 5 x 5 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 29, 2016 Author Share Posted April 29, 2016 4/29/16-Press/Triceps/Access Pbp: 275# x 3 x 3 315# x 2 x 3 275# x 3 x 3 225# x 5 x 5 Strict press SS Kb skulls: 135# x 5/32kg x 15-20 x 10 sets Chin-ups SS Dips: bw x 5/5 x 5 sets Seated cable shoulder press SS Rope pushdowns: 10/30 x 5 sets Rear delt machine: 100r/total Setup machine SS Back ext 100/50 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 30, 2016 Author Share Posted April 30, 2016 4/30/16-Squats/Shrugs:Atg Pause Front squat: 135# x 3 185# x 2 225# x 2 245# x 2 275# x 2, 1, 1 245# x 2 225# x 2 185# x 2 135# x 3 Hammer shrug machine: 2p x 20 4p x 20 6p x 20 8p x 20 10p x 15 x 7 sets Atg pause front squats: 135# x 2 185# x 2 225# x 1 245# x 1 275# x 1 x 2 Plate shrugs: 45#'s x 30-50 x 5 sets Atg pause front squats: 135# x 2 185# x 1 225# x 1 275# x 1 Db shrugs: 125#'s x 15 x 5 sets This is an old pre-season Football workout we used to do back in high school. Work up to a heavy double or triple front squat and then take a break doing some shrugs and come back to it. Repeat. Too bad I wasn't any good!! 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 2, 2016 Author Share Posted May 2, 2016 5/1/16-Deload press/access Pbp: 185# x 10 x 5 sets slow negative Tribar skulls SS Concentration curls: 2 chains x 30/15#'s x 15 x 10 sets Head supported Db rows: pause reps at top- 50#'s x 15 x 5 sets Easy day Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 5, 2016 Author Share Posted May 5, 2016 5/4/16- Press/Back/Curls W/u: bx x 10 x 7 sets, s/u off ghr + 25# x 5 x 7 sets Pbp: 225# x 3 x 8 sets- slow negs, fast up. T-bar row: 1p x 100r/rest paused & pause at top every rep Cg pulldowns: 120# x 100r/rest paused Plate curls: 10# x 10-15 x 7 sets/ea 25# x 5 x 5 ea35# x 1 x 4 singles *volume pr Cable curls: 100r/rest paused Off set curls 30/15# x 10 x 4 sets Hammer strength shrugs: 2p x 100r/rest paused -Some more wtd situps until I could feel my stomach was gonna be sore AF 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 6, 2016 Author Share Posted May 6, 2016 5/6/16-Press/Triceps Pbp: 225# x 5 250# x 5 275# x 5 300# x 5 x 3 sets Ohp SS Kb skulls: 155# x 5 x 5/32kg x 15-20 x 5 sets Lat raise SS Kb skulls: 25# plates x 10/32kg x 15-20 x 5 sets Shoulder machine SS rope pushdowns: 2p x 10/ 20# x 50 x 5 sets Cable shoulder press: 20 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 7, 2016 Author Share Posted May 7, 2016 5/7/16- Squats/Shrugs Front squat atg paused: 135# x 3 185# x 2 225# x 2 255# x 1 285# x 2, 1, 1, 1, 1, Hammer strength shrug machine: 10p+25/25# x 10 x 5 sets Fronts atg paused: 135# x 3 185# x 3 225# x 2 285# x 1 x 3 sets Plate shrugs: 45#'s x 35 x 5 sets Fronts atg paused: 135# x 3 185# x 2 225# x 1 285# x 1 x 2 sets BB shrugs: 135# x 25 x 4 sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 8, 2016 Share Posted May 8, 2016 You're just going to be a smile and a set of eyes on top of your shoulders pretty soon dude. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 8, 2016 Author Share Posted May 8, 2016 It's a historically weak body part for me so that's why I'm doing shrugs everyday and I'm gonna start pulling on the axle 2x a week soon as well. Not listed on this training log is a hundred shrugs with my 85#'s done every day I don't do shrugs in a workout( so 4x a week). The only way I ever get a lift or body part up to where I want it to be is by hitting it multiple times a week. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 8, 2016 Share Posted May 8, 2016 When you say traps are a historically weak body part, you must mean that they're not up to your ears yet! 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 10, 2016 Author Share Posted May 10, 2016 That's the plan 5/10/16- Press/Back/Thickbar misc w/u- bx/su +25# off ghr x 10/5 x 7 sets Pbp: 135#-345# x doubles 365# x ALMOST 2 but failed little past halfway before the lockout push Back up to 345# x 1 x 4 Wtd pullups: 50# x 3 75# x 3 100# x 3 x 3 on fat bar Head supported db rows: 50#'s x 12 x 5 sets paused at the top Hanging wrist curls: 3" grips on 85# db x 5/5 x 5 setsSledge work: high rep Blob work: Drags/holds etcConcentration curls: Forehead against the wall squeeze at the top- 35#'s x 12 x 5 setsDb pause bp: 50#'s x 10 x 2 sets stretch at the bottom. Slow up. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 13, 2016 Author Share Posted May 13, 2016 5/13/16-Press/Triceps Db incline press SS db lat raise: 85#'s x 10 / 10#'s x 20 x 5 sets Strict press SS Kb skulls: pyramid up to 175# x 5 x 4/ Pyramid up to 32kg x 10-12 x 10 sets Cable shoulder press SS Rope pushdowns: 20-30rr / 20-30rr x 5 sets Arnold press SS db lat raise: 35#'s x 10 / 10#'s x 20 x 5 sets Rear delt fly machine: 100r/total BX/SU +25#: 10/5 x 7 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 14, 2016 Author Share Posted May 14, 2016 5/14/16-Squats/shrugs atg pause front squat: 135# x 3 185# x 3 225# x 3 265# x 2 295# x 1 x 5 singles (2)45# plate shrugs 20-30rr in btw squats sets Hammer strength shrug machine: 12p x 10 x 6 sets atg pause fronts squats: 135# x 2 225# x 2 295# x 1 x 2 singles -plate shrugs btw sets T-bar row paused at top: 1p x 10-15/100r total -plate shrugs btw sets atg pause front squats: 135# x 3 225# x 2 275# x 1 295# x 1 -plate shrugs btw sets Cable curls: 10 x 5 -plate shrugs btw sets -Headed into the 300#'s next week on fronts 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 18, 2016 Author Share Posted May 18, 2016 5/17/16- Press/Access warmup with su/bx Pbp SS Wtd pullups: up to 320# x 3 x 2 sets/Rope pull-ups +25# x 3 x 3 275# x 4 x 8 sets/Various fatbar and rope some wtd Db slow bench SS Hanging wrist curls: 50#'s x 10/ 3" grip on 45 db x 20 x 5 sets Arms SS concentration curls/tricep bar skulls x lots db lat raise: 10#'s x 100r/total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 21, 2016 Author Share Posted May 21, 2016 5/20-21/16 Yesterday: De-load shoulders/light triceps/heavy weighted core work Today:atg pause front squats: 305# x 1 x 5 sets 225# x 3 beltless plate shrugs btw sets Hammer machine shrugs w/straps: up to 12p x 10 x 5 sets atg pause front squats: 275# x 1 x 2 305# x 1 225 x 3 beltless T-bar pause rows: 2p x 5 x 10 sets really slow stretch the mid back atg pause squats: felt better than my 2nd session 305# x 1 x 2 sets 225# x 3 beltless Machine curls/cable curls: 100/ drop sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 24, 2016 Author Share Posted May 24, 2016 5/24/16-press/pull Pbp: 315# x 3 330# x 3 Bp: 275# x 4 x 10 setscg paused: 225# x 8 x 2 sets Do axle: 273# x 3 x 4 sets 248# x 3 x 5 sets Arms SS- thumbless rev curl w fgx: 10 x 6 sets tricep bar + chains skulls: 30 x 6 sets Head supported rows: 3 sets light paused at top 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 27, 2016 Author Share Posted May 27, 2016 Shoulders/Arms Db complex lat raise- 15#'s x 15-20. 30#'s x 5. 15#'s x 10 off set db curls- 15/30# x 10 then switch x burnout x 10 sets Strict press SS Kb skulls: 95# x 10/36kg bell x 10-12 x 8 sets Cable ohp SS off set db curls: pyramid up sets of 10/ 30/20# db x 10/switch to burnout Hammer machine ohp SS Cable rope pushdowns: 4p x 5/30# x 15 x 5 sets Rear delt machine: 40# x 100r/total Weighted core work Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 28, 2016 Author Share Posted May 28, 2016 5/28/16-Front squats/Access- atg pause front squats: 135# x 3 185# x 2 225# x 2 255# x 1315# x 1 x 4 singles- volume PR 255#(80%) x 2 x 4 sets Plate shrugs btw sets Hammer strength machine shrugs: 12p + 50# x 10 x 5 sets atg pause front squats: up to 255# x 1 x 5 sets plate shrugs btw sets Chest supported row: 2p x 4 slow reps x 10 sets atg pause front squats: 255# (80%) x 1, 1, 2, 1, 1 plate shrugs btw sets Never made it back up to 315# I was exhausted after I did those singles and couldn't catch up it seemed the rest of the workout really slowed down but managed 18 reps at 80% 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 29, 2016 Share Posted May 29, 2016 Front Squats going up and up! Nice work bro 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 1, 2016 Author Share Posted June 1, 2016 Yeah buddy! I may take a week off from heavy singles but I feel a PR coming soon.. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 1, 2016 Author Share Posted June 1, 2016 5/31/16- Press/Thickbar Cgpbp: 225# x 5 x 2 245# x 5 x 2 265# x 5 x 2 Cgpbp incline: 225# x 3/135# x 12-15 x 5 sets Wtd rope pullups: bw + 25# x 5 x 5 3" rolling handle thumbless wrist curls: 57# x 20 x 5 sets/ea Sledge work/Blob drags/Plate curls x some Tri bar +chains skulls SS Hammer curls: light weight x 10 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 3, 2016 Author Share Posted June 3, 2016 6/3/16-Shoulders/Arms Db complex: 45 minutes No more than 20 sec rests Db lat raise drop sets with 30#'s/20#'s/10#'s Off set curls with 30/20 -Not sure how many sets Arnold press SS db curls: light/5 sets Hammer strength machine ohp SS cable pushdowns: 15/50 rr x 5 sets Dips SS concentration ez bar curls: bw x 5/35# x 15 x 7 sets 1 Quote Link to comment Share on other sites More sharing options...
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