Recent Posts

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1
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by Andrew on December 12, 2018, 10:35:16 PM »
Way to push through Shawn. How are you doing sissy squats at the home gym?
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on December 12, 2018, 06:50:10 PM »
1/2 hr cardio, abs, stretching

Legs sore AF from yesterday
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on December 12, 2018, 01:42:26 PM »

Bench yesterday was shit.  Not even posting (again).

Deads today were OK but I got to the gym late and ran out of time.

the d34dZ


Chalk Only

225 x 3,3
275 x 3,3
315 x 3
365 x 3
405 x 3
455 x 3
475 x 3
495 x 1,1,3

Belted

545 x 1


vids on my Instagram:  https://www.instagram.com/flexjs/
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Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 12, 2018, 02:54:09 AM »
W2, D2
12-11-18

Deadlift (conv) with Belt
385 x 6 / 6 @ 7
410 x 6 / 6 @ 7.5
440 x 6 / 6 @ 8.5
410 x 6 / 6 @ 8
back of left knee is a bit sore but was able to get through all the sets ok. Rated top set at RPE8.5 but vid looks more like a 7.

Close Grip Bench Press
175 x 3 / 3
175 x 3 / 3
175 x 3 / 3 @ 6
190 x 3 / 3
190 x 3 / 3
190 x 3 / 3 @ 7
210 x 3 / 3
210 x 3 / 3
210 x 3 / 3 @ 9
195 x 3 / 3
195 x 3 / 3
195 x 3 / 3 @ 8
cluster sets

Safety Bar Reverse Lunges
45 x 8 / 8
45 x 8 / 8
95 x 8 / 8
95 x 8 / 8
105 x 8 / 8
105 x 8 / 8 @ 8
used a barbell i the rack for stability
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Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 12, 2018, 02:50:39 AM »
Glad the back is cooperating again. To be honest I'm not a fan of volume ::)but I'm seeing results with it myself. Hard to argue with that. Squats looked nice and smooth.

I'm with you, anything over 3 reps per set is too high of reps for me,,,haha...but it does produce results

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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on December 11, 2018, 08:53:55 PM »
Squats:
Bar 8 x 2
135 x 5
185 x 3
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5 vid

Sissy squats SS lunges: 4 sets

Floor press:
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
260 x 2
270 x 1 vid
235 x 5

Push-ups x 4 sets

Narrow cable rows: 6 x 10

Calves: 5 sets

http://instagram.com/p/BrRPWfsH3oy/

Dun:

Notes: felt pretty achy allover on squats today but plowed through. Legs were wrecked after the sissy squat/lunge supersets.
Did floor press today, shoulder felt ok on these.
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on December 11, 2018, 06:38:19 PM »
Squats

Warmup

260 x 5
290 x 3
305 x 3
290 x 3
275 x 3
260 x 1 and done

Belt is too tight and I'm on the last hole, sure I'll have nice bruise on my hip tomorrow, what a fat Bastard

3 sets leg curls and outta time
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on December 11, 2018, 02:24:57 PM »
9:36 am - Home

This morning I completed 531 Concurrent/BBM Strength Training (C34_1B) as follows:

Shoulder Rehab - Red micro bands

(Max Effort Deadlifts)
4" Block Pulls  3-155, 3-205, 3-245, 3-275, 3-315, 3-355, 5-385, 3-365

(Dynamic Effort Squats)
SSB Squats  3-45, 3-135, 8x3 @ 205

Superset:
Weighted Hypers  3x10 @ 50 Pounds
Decline Situps  3x10

Bodyweight: 212.8 Pounds (Down 9.4 pounds from 222.2 on 7/9)

Workout Duration: 0:54:51.73 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I woke up with a very sore throat and called in sick to work.  I drank a shake and got some energy and then decided to give a workout a go to see how it felt.  The block pulls felt OK.  The BBM Program (week 1) works up to 3 sets of 5.  I did a set of 5 for the heaviest set and sets of 3 for the 2 lighter heavy sets.  This felt like what my body could handle.  The SSBs felt good up until set 6 when my left hammy started to bark a bit.  I pushed through that and then used the hypers to stretch out the hammies some.  I might try to do some yoga later to stretch things out more.
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Journals / Re: Reduni's Log.
« Last post by reduni on December 11, 2018, 02:20:38 PM »
Damn been so busy, should have been in here sooner. Solid congrats on the 500!! Crushed it buddy, great milestone!
Know we u can join me in the race for 600!! Haha u will beat me I reckon!

Thanks Shawn. Felt good with the 500. More there I think. 600 is a ways of me thinks although it would be awesome to hit that at SS ::) I can dream right?

Well, started the bridge v 1.0 all over again yesterday. Things went pretty good. Knees are a little achy and took a while to warm up but after that all was good. My final set of squat the bar was crooked on my back. I should have re racked and reset but soldiered on. Movement felt off and I think it showed but the strength was there.  Everything else was pretty good

BBM the bridge v 1.0

10 dec
week 1 day 1

warm ups

squat w belt

265 x 5@6
280 x 5@7
295 x 5@8 vid

CGBP

210 x 4@7
230 x 4 @8
250 x 4@9 vid

Block pulls

375 x 7@7
395 x 7@8
415x7@9 vid


Thats it for day 1

https://www.instagram.com/p/BrOWYTKnhCz/?utm_source=ig_web_copy_link
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Journals / Re: Andrew's Big 3 Journal
« Last post by reduni on December 11, 2018, 02:09:23 PM »
Glad the back is cooperating again. To be honest I'm not a fan of volume ::)but I'm seeing results with it myself. Hard to argue with that. Squats looked nice and smooth.
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