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Journals / Re: Reduni's Log.
« Last post by reduni on Today at 04:39:38 PM »
Strong squats buddy, and 10 rep deficits sounds horrible!

Thanks Shawn. Deads are at 50% of my training max so it's pretty light. Turned them into deficits to change it up a little. It is a bit of cardio though.

Quick workout today without the accessories. No time and this was supposed to be yesterday.

531 week 1 day 4

warm ups

bench

110 x 5
135 x 5
165 x 3

working sets

180 x 5
205 x 5
330 x 9 (5+)

seated OHP

100 x 5 x 10

that's it. A little dissapointed in bench today. I wanted at least 10 but it wasn't going to happen. Oh well.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by reduni on Today at 04:34:54 PM »
Lots of work there for sure. Sounds like you have a reasonable plan to still get some deads in. Is the pain in the hip flexors? or elsewhere? I know you mentioned widening your stance slightly. Any chance that is a possible cause? I can't see that being the reason, just brainstorming.

Nice work on the z presses. Do you have your feet weighted? I think I'd fall over backward doing that. You should go full cross fit and do it seated on a yoga ball perched on a dumbell for extra "functional" strength and balance ;D
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on Today at 03:56:13 PM »
scheduled rest day, 1/2 hr cardio & stretching because sore AF

Scheduled for heavy bench tomorrow
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on Today at 09:37:39 AM »
9/25/2018 Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
 
* 12 Box Squats
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.

 * Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs., 6 @ 95 lbs., 6 @ 85 lbs., 6 @ 75 lbs.

* Decline Crunches / Twisting Decline Crunches
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
 

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 20 minutes.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on Today at 09:32:00 AM »

Bench Day

135 x 12
185 x 10
205 x 8
225 x 6
245 x 3
255 x 3
265 x 3
275 x 2,2,2
285 x 1,1

Slingshot

295 x 3
315 x 3
335 x 1
275 x 8
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ptreyesgreg on Today at 08:45:37 AM »
Good looking past few workouts Shawn. :)  Sorry to hear about the continued hip pain but it sounds like less frequency on the pulls is a good plan given that.  Sounds like the bench is progressing nicely man.  Those Z Presses should help too...those look challenging.
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Journals / Re: Rebuilding one day at a time
« Last post by mikejasonlee on Today at 03:11:31 AM »
oh man, maybe you should need some new gym equipment. you can visit my store, My products can offer you discounts
look https://www.ganas.com.cn
https://www.ganasgym.com
https://www.blueinflatable.com/
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on September 24, 2018, 08:09:43 PM »
This morning I completed Unf*ck Your Program Int. (4C) as follows:

SSB Squats  5-45, 3-135, 3-185, 3x6 @ 215

CG Bench Press  5-45, 3-135, 3-175, 3x6 @ 200

Superset:
DB BOLR  3x10 @ 20
Rolling DB Extension  3x10 @ 20

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 0:32:45.33 h:mm:ss.ms (with 1:00 rest between sets)

Good quick, relatively light workout this morning.  I was running short on time so I kept to the basics.

*******************

Great job on the 475! Looked strong and solid benching buddy!

Thanks Shawn. :)  That 475 definitely made me happy.  I really didn't want to start my meet taper with that last failure at 465.  I'm in a better place heading into the meet now.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by Bando on September 24, 2018, 02:16:28 PM »
That's a hella lotta work right there
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on September 24, 2018, 02:12:50 PM »
Day 6: Squat   
Main Lifts   
Barbell Back Squat   
Weight   Reps:
235   5
265   3
280   3
265   3
250   3
235   5
215   5
200   AMRAP (4)
   
   
Accessories:   
LEG Extension   
Weights   Reps
100   8
100   8
100   8
100   8
   
Dumbbell Front Raises   
Weight:   Reps:
15   15
15   15
15   15
17.5   15


Happy with the 280 x 3 as 295 x 1 was a real struggle Friday
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