Durrs Posted February 20, 2016 Author Share Posted February 20, 2016 2/20/16- W/u: su/bx off ghr- 5/10 x 6 sets Ssb atg pause: 180# x 5 x 2 sets 205# x 4 x 2 sets 250# x 3 x 2 sets 280# x 3 x 5 sets 315# x 2 x 4 sets 280# x 3 x 2 sets- hardest sets I've done in months. Would have failed 3rd set without 10 minute rest. Ssb atg front squats: 160# x 5 x 3 sets Db shrugs w/straps: 85#'s x 20-30 rep sets x 300+total done between squat sets 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 21, 2016 Share Posted February 21, 2016 I like the front squat add ins! I think it will pair nicely with the ssb back squats Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 21, 2016 Author Share Posted February 21, 2016 Yeah for sure I haven't done them for awhile so it's time to bring them in slowly. I'm putting the Ssb bar on my back upside down which makes it feel like a front squat cause the weight center is out past my shoulders without the discomfort of getting choked out.. So not a true front but close.. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 21, 2016 Author Share Posted February 21, 2016 2/21/16- Press/Axle/Rows Pause Bp: 295# x 3 x 7 sets 3 count pause reps DO axle: 268# x 3 x 7 sets- super set with Bp 233# x 5 x 5 BB rows w/straps (head supported): 205# x 100r/totalSSSkulls/Band pd 500r/total lightweight good pump Db lat raise:: 10#'s x 50 x 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 25, 2016 Author Share Posted February 25, 2016 2/24/16- Press/Pull/2.5Crshr W/u- bx/su off ghr x 10/5 x 8 sets Pause Bp: 315# x 2 x 5 sets Full 3 Second pause each rep 255# x 5 x 5 sets 2.5 Crusher: L/R- up to 130# x 2/1 x 6 sets 105# x 3/3 x 3 sets Arnold rows w/straps: 5p x 10 x 5 sets Fat bar pull-ups: Bw x 5 x 3 sets +45# x 5 x 4 sets Db rear delt: 100r/totalSide delt: 100r/totalBB shrugs: 135# x 50 x 4 setsWw cable curls: 100r/totalCable pushdown w/rope: Pause at bottom 60r/totalFace pulls:50r/total 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 25, 2016 Share Posted February 25, 2016 How long is it taking you to get through your workouts? Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 25, 2016 Author Share Posted February 25, 2016 9 hours ago, Shoggoth said: How long is it taking you to get through your workouts? The last one about 2 hrs. Usually 1 1/2-2 Hours. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 26, 2016 Author Share Posted February 26, 2016 2/26/16-Extra press w/u- bx/su off ghr x 10/5 x 7 sets Incline BB Pause: 205# x 10 x 5 sets Db lat raise: 100r/totalDb Shrugs: 50#'s x 50 x 4 setsBand face pulls: 100r/totalRead delt: 100r/total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 27, 2016 Author Share Posted February 27, 2016 2/27/16-Squats/Shrugs/Triceps W/u: bx/su off ghr x 10/5 x 6 sets Ssb atg pause: 3 sec at bottom 265# x 3 x 4 sets 280# x 2 x 5 sets Ssb atg front squats: no pause 160# x 5 180# x 5 200# x 5 Db shrugs w/straps: 85#'s x 25 x 12 sets (done btw squat sets)Tricep bar skulls: 2 chains x 50 x 8 sets/400 total 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 28, 2016 Author Share Posted February 28, 2016 2/28/16-Press/Axle/Rows/Curls Pause Bp: 295# x 3 x 3- 3 second pause each rep 225# x 8 x 4 sets 1 second pause's DO Axle: 230# x 5 x 6 sets- lighter % & higher volume after heavy 2.5 crusher work 3 days ago BB rows w/straps (head supported): 210# x 100r/total Fgx db preacher curls: 35# x 10 x 5/ea Db lat raise: light x someArnold press: light x some 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 28, 2016 Share Posted February 28, 2016 "light x some" - knowing how much volume you do "some" probably means like 200 reps!! haha Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 28, 2016 Author Share Posted February 28, 2016 Haha I was using 5# weights so probably around there. Not really counting reps just going for burn ya know. Good finisher. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 3, 2016 Author Share Posted March 3, 2016 3/2/16-Press/2.5crshr/Access W/u: bw bx/su off ghr- 10/5 x 9 sets Pause Bp: 295# x 3 x 6 sets 275# x 4 x 5 sets 255# x 5 x 4 sets 2.5 Crusher: 110# x 3 x 7 sets 90# x 5 x 5 sets Meadows Rows w/straps: 3(25#'s) x 20 x 5 sets BB shrugs w/straps: 135# x 50 x 5 sets Fgx Db curls: 15#'s x 20 x 5 sets Db lat raise: 10#'s x 30 x 7 sets Fat bar pull-ups: Bw x some 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 4, 2016 Author Share Posted March 4, 2016 3/4/16- Extra press/access W/u: bx/su x 10/5 x 6 sets Pause Bp: 315# x 2 x 2 drop sets by 10# to 205# x 12 Rear delt: light 100r/totalLat raise: light 100r/totalDb shrugs: 50#'s x 50 x 4 Face pulls: Band x 100r/total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 5, 2016 Author Share Posted March 5, 2016 3/5/16-Squats/Shrugs W/u: bx/su off ghr x 10/5 x 5 sets Ssb atg pause: 280# x 3 x 3 300# x 2 x 4 Ssb atg front squats: worked up to comfortable double- 250# x 2 280# x 2 Reg bar front squats: hit 225# x 1 easy. Just feeling it out. My best all time is 335#. Considering making a run at that PR. Db shrugs w/straps: 85#'s x 35-50/400r total done between sq sets. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 6, 2016 Author Share Posted March 6, 2016 3/6/16-Press/Axle/Rows Cg pause Bp: 250# x 5 x 5 Strict press: 185# x 4 x 4 Db arnold press: 30#'s x 10 x 5 sets(slow reps) DO axle: 283#(between 85-90%) x 2 x 4 sets- wanted to go a tad heavier today. Felt fast. Held at top for 2 count each rep. 263# x 3 x 5 sets Db rows w/straps (head supported): 85#'s x 20 x 5 sets Arms ss: tricep bar + chain skulls- 35-50 x 5 sets Fgx db curls- 15#'s x 20 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 10, 2016 Author Share Posted March 10, 2016 3/9/16-Press/Rows/2.5/access W/u- bx/su off ghr 10/5 x 10 sets Pause Bp: 290# x 3 x 3 305# x 2 x 2 290# x 3 x 3 250# x 5 x 5 2.5" crusher: 112.5# x 2 x 2 120# x 2 x 2 112.5# x 2 x 2 95# x 3 x 3 Arnold rows: 3p x 20 x 5 sets Fat bar pull-ups: bw x 5 x 5 slow eccentric SS: Ww cable curls: 20 x 5 setsDb shrugs w/straps: 100#'s x 20 x 5 sets One arm pendulum rows off reverse hyper w/straps: 70# x 20 x 5 sets * got these off a Jedd video from a year or so ago I think he used an RT tho. First time trying em'. HOLY SH!T!! BB shrugs w/straps: 135# x 50 x 4 sets Db lat raise: 10#'s x 50 x 4 sets Plate curls: Some light and then a few w/25# plate and a few fails w/35# plate 2 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted March 10, 2016 Share Posted March 10, 2016 Durrs what were the pendulum rows like for you? Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 10, 2016 Author Share Posted March 10, 2016 Awesome row variation dude. Could be from the constant tension and it's a weird angle. Hits the back hard. Sore as hell today. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 10, 2016 Share Posted March 10, 2016 I like 1 Armed Landmine rows too with the Landmine set behind me. Puts on that stretch by pulling your arm forward as well. Really hits the lat hard. Now that I've got a proper reverse hyper I should give these a go now too. 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 11, 2016 Author Share Posted March 11, 2016 3/11/16-Extra w/u- bx/su off ghr x 10/5 x 8 sets Pause Bp: 275# x 5 x 5 Db shrugs: 100Rear delt: 100Face pulls: 100 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 12, 2016 Author Share Posted March 12, 2016 3/12/16- Squat/Shrugs w/u- bx/su x 10/5 x 2 sets Ssb atg pause: 250# x 4 x 2 sets 280# x 3 x 2 sets 310# x 2 x 3 sets Reg bar fronts: 225# x 1 255# x 1 275# x 1 x 3 sets Still feeling these out I think I'm around 300# and that would be striking distance for a PR. I forgot how seriously strong these get you. Db shrugs w/straps: 85#'s x 35-50rr/500 total 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 13, 2016 Author Share Posted March 13, 2016 303/13/16-Press/Pull/Access Pause Bp: 250# x 7 x 5 sets Do axle: 263# x 3 x 7 sets Db rows: fgx- 85# x 10/10 w/straps-85# x 25/25 x 4 sets Tricep bar +chains: 50r x 5 setsDb arnold press: 10r x 5 setsDb curls: 20r x 3 setsDb lat raise: 30r x 30 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 13, 2016 Author Share Posted March 13, 2016 Edit: Db lat raise: 30r x 3 sets not 30 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2016 Share Posted March 14, 2016 23 hours ago, Durrs said: Edit: Db lat raise: 30r x 3 sets not 30 I wouldn't have even doubted you did that even if I had caught the typo haha 2 Quote Link to comment Share on other sites More sharing options...
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