Shoggoth Posted January 16, 2016 Share Posted January 16, 2016 I find I'm at least 10-15% stronger with a straight bar. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 17, 2016 Author Share Posted January 17, 2016 1/17/16-Axle max/arms W/u: bx/su x 10/5 x 8 sets DO axle: 303# x 1 323# x F- to about knees 313# x 1- Weaker than I thought cause I was doing multiple singles with this months ago on a Rogue axle before I went into RT and this still wasn't a full lift (no lockout) but it was after a 323# fail(excuse) so I'll consider this this my 1RM and work off of it. Arms: Db skulls 10#'s x 100 x 4 sets Axle curls 53# x 20 x 4 sets 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 20, 2016 Author Share Posted January 20, 2016 1/20/16- Bp/RT/Access w/u: bx/su x 10/5 x 5 sets Pause Bp: 275# x 3 x 9 sets- slow eccentric/pause/as fast as possible up RT: Staying at 180# training max 135#(75%) x 5 x 3 sets/both Fat bar pull-ups: bw x 5 x 5 +25# x 5 x 5 Arms: Skulls- 10#'s x 100 x 4 sets Ww cable curls- 20rr x 5 sets Big set: Rear delt fly- 20#'s x 20 x 5 sets Side lat raise- 10#'s x 50 x 4 sets Db shrugs w/straps- 75#'s x 35 x 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 23, 2016 Author Share Posted January 23, 2016 1/23/16- Squats/light access W/u- bx/su x 10/5 x 12 sets Ssb atg pause: 255# x 3 x 7 sets 285# x 3 x 4 sets Tb shrugs w/straps: 135# x 35 x 6 sets Hip stuff Light band shoulder stuff GHR Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 24, 2016 Author Share Posted January 24, 2016 1/24/16-Press/Pull W/u: bx/su x 10/5 x 3 sets Pause Bp: 305# x 3 x 7 sets 245# x 5 x 3 sets DO axle: 253#(80%) x 3 x 8 sets Head supported BB rows w/straps: 185# x 12 x 7 sets SS- db lat raise- 10#'s x 50 x 4 sets db rear delt fly- 20#'s x 25 x 4 sets SS- Skulls/band pd to F x 7 sets Fgx db curls x 7 sets 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 25, 2016 Share Posted January 25, 2016 I like the press/pull workout setup! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 25, 2016 Author Share Posted January 25, 2016 It's the best imo. I traded out some pullups for rows and I'm upping rear delt flys because of the added Benching I'll be doing. Hopefully it works out. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 28, 2016 Author Share Posted January 28, 2016 1/27/16- Bp/RT/Arms W/u- su/bx off ghr- 5/10 x 7 sets Pause Bp: 300# x 3 x 3 250# x 5 x 4 sets RT: 145#(80%) x 3 x 5 sets/ea Fat bar pull-ups: bw x 5 x 5 +30# x 5 x 5 Arms ss: Ww cable curls- 20r x 6 sets Skulls- 75r x 6 sets Big set: Rear delt flys- lots Db lat raise- lots Db shrugs- 75#'s x 25 x 10+ sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 29, 2016 Author Share Posted January 29, 2016 1/29/16- Light press/access W/u- bx/su off ghr x 10/5 x 4 sets Db shrugs 35#'s x 100 Band face pulls x 100 Pause Bp: Football bar 185# + loose mini bands x 2 x 10 sets/ speed 1 minute rests Db rear delt fly: 20#'s x 20 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 30, 2016 Author Share Posted January 30, 2016 1/30/16-Squat/Shrugs W/u- bx/su off ghr: 10/5 x 10 sets Ssb atg pause: 275# x 4 x 4 225# x 10 x 5 sets- Brutal. Not used to that kind of volume Db shrugs w/straps: 50#'s x 50 x 10 sets ghr x 3 x 3 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 31, 2016 Author Share Posted January 31, 2016 1/31/16-Press/Pull/Access Pause Bp: 295# x 4 x 5 225# x 10 x 3 DO axle: 265#(85%) x 3 x 9 sets 220#(70%) x 5 x 5- ascending shrugs after each rep so 1 after 1st, 2 after 2nd so on. Head supported BB row w/straps: 190# x 15 x 6 sets, 10/ 100r total SS- Db rear delt fly- 20#'s x 25 x 4 sets Db lat raise- 10#'s x 25 x 4 sets SS-no rest Db skulls x 100 x 4 sets Db curls x 25 x 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 4, 2016 Author Share Posted February 4, 2016 2/3/16-Press/RT/Arms w/u- su/bx off ghr x 5/10 x 3 sets Pause Bp: 275# x 4 x 6 sets Cg Z press pause @ top of head: 135# x 5 x 5 RT: L/R- 135# x 3 x 8 sets Fat bar pullups: bw x 5 x 5 +35# x 5 x 5 SS- Ww cable curls x lots 10# Skulls x lots Big set: DB rear delt fly x 25 x 4 DB lat raise x 25 x 4 BB shrugs x 25 x 4 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 4, 2016 Share Posted February 4, 2016 I tried your higher weight dumbbell shrugs the other day, and man my traps hated me for a day!!! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 4, 2016 Author Share Posted February 4, 2016 (edited) I tried your higher weight dumbbell shrugs the other day, and man my traps hated me for a day!!! Haha! Hell yeah dude! Edited February 4, 2016 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 6, 2016 Author Share Posted February 6, 2016 2/5/16- Extra Press w/u- su/bx off ghr x 5/10 x 12 sets Speed Bp: 185# x 2 x 12 sets 1 minute rests Pause Bp: up to 300# x 2 x 5 sets Db shrugs: 35#'s x 50 x 2 sets Face pulls: band x 50 x 2 sets Db rear delt fly: 20#'s x 25 x 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 7, 2016 Author Share Posted February 7, 2016 2/6/16-Squat/Shrugs 24 hour fitness Reg bar squats atg pause: 245# x 3 275# x 3 x 2 300# x 2 x 3 sets 315# x 2 x 3 sets Db shrugs w/straps: up rack from 75#'s to 120#'s x 25 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 7, 2016 Author Share Posted February 7, 2016 2/7/16-Press/Pull w/u: bx/su off ghr- 10/5 x 5 sets SS- Pause Bp: 290# x 3 x 9 sets DO axle: 250#(80%) x 4 x 8 sets Axle CG standing strict press to top of head: 83# x 15 x 3 sets Snatch grip head supported BB rows w/straps: (hits back harder i've noticed) 195# x 15 x 6 sets, 10/100r total SS- 10# db JM's 80/miniband x 20 x 5 sets DB rear delt fly- 20#'s x 25 x 5 sets (3x/week right now) SS- Fgx db curls: 15#'s x 30 x 5 sets db lat raise: 10#'s x 35 x 5 sets *Post workout smacked my 124# 2.5 x 1 ccs. Happy with that especially after doing thickbar. Makes me sad tho cause my lh still hurst on grippers and there is no telling where i'd be if that was healthy sorry for the whining but I was 10-15# stronger lh always have been. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 11, 2016 Author Share Posted February 11, 2016 2/10/16- Press/Pull/Thickbar/Arms W/u: bx/su off ghr x 10/5 x 10 sets Pause Bp: 275# x 5 x 5 2.5" Crusher: 1st time on this handle went heavy to get an idea of where I am. Easily 30# weaker than RT LH- up to 148# x 1 could have hopped a second RH- 133# x 1 and could have doubled *Gonna go off 145# training max for LH and -10# for RH for now Fat bar pull-ups: Bw x 5 x 5, +40# x 5 x 5 Rear delt flys: 20#'s x 25 x 4 sets Lat raise: 10#'s x 25 x 4 sets DB shrugs: 100#'s x 25 x 5 sets WW cable curls: 20 x 5 sets Skulls: 100 x 5 sets * 35# plate curl x F really close to breaking parallel tho. Gonna get it soon. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 13, 2016 Author Share Posted February 13, 2016 2/12/16- Extra W/u: bx/su off ghr 10/5 x 5 sets PBP: 315# x 2 x 4 sets with long pause 5 sec plus each rep 225# x 5 x 5 reg pause Db Rear delt fly: 20#'s x 20 x 5 sets DB shrugs: 50#'s x 50 x 2 sets Band face pull: mini band x 30 x 5 sets Band pushdown: mini band x 75 x 4 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 13, 2016 Author Share Posted February 13, 2016 2/13/16-Squat/Shrug W/u- bx/su off ghr x 10/5 x 5 sets SSB atg pause: 300# x 2 x 2. Then drop sets DB shrugs: 85#'s x 35-50/300r total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 14, 2016 Author Share Posted February 14, 2016 2/14/16-Press/Pull Pause Bp: Pyramid up to 305# x 3 x 3 down to 185# x 12 DO Axle: 263# x 3 x 7 sets 223# x 5 x 4 sets BB rows w/straps: 200#/100r total Db lat raise: some Skulls: some Quote Link to comment Share on other sites More sharing options...
MattM Posted February 14, 2016 Share Posted February 14, 2016 Dang man I would expect some DOMS from this workout!!! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 17, 2016 Author Share Posted February 17, 2016 (edited) Quote Quote Quote Edited February 17, 2016 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 17, 2016 Author Share Posted February 17, 2016 2/17/16- Press/2.5crshr/Back W/u- su/bx off ghr x 5/10 x 7 sets Pause Bp: was working up and felt nerve tinge between wrist and elbow probably due to chipping ice for a few hours yesterday called it after 255# x 3 2.5 Crusher: L/R: 115# x 3 x 5 ea drop sets Arnold rows: 3P x 10 x 7 sets Cable pulldowns: 20 x 5 sets Hammer strength shoulder press: 90# x 15 x 5 sets Ww cable curls: 20/20 x 7 sets Db rear delt fly: 20#'s x 25 x 4 sets Db lat raise: 20#'s x 25 x 4 sets *35# Plate curl x 1 EA- Finally got that sucker. Felt good. Super strict. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 20, 2016 Author Share Posted February 20, 2016 2/19/16-Press/Accessory W/u: bx/su off ghr- 10/5 x 6 sets Pause Bp: Arm felt better today- 315# x 2 x 5 275# x 4 x 4 CG- 225# x 4 x 4 Face Pulls x 100 Db rear delt x 100 Db lat raise x 100 Db shrugs x 200 Quote Link to comment Share on other sites More sharing options...
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