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21
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on September 19, 2018, 10:46:16 PM »
That sucks the hip pain is back. Seemed like it was getting better. Seems wierd it's only on the rack pulls. At least thats not a competition lift so you should be ok :D I'm going to have to look up z presses. Never heard of them. A couple good sessions in the books though.
Ya buddy Iím pretty pissed about this hip. Been aching for 2 days straight. Itís not only rack pulls but they seemed to be the worst. Deads are iffy too.
Z presses is just OHP sitting on the floor with youíre feet straight out in front of u. Hard as fuk!
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Journals / Re: Reduni's Log.
« Last post by reduni on September 19, 2018, 04:11:44 PM »
Well I guess it's time to pull this thing out of the vault and dust it off. I've been doing 531 since the comp and things are progressing fairly well for the most part. Just started another cycle so I'll start here.

18 sept

531 week 1

warm ups

Deads

190 x 5
235 x 5
280 x 3

work sets

305 x 5
350 x 5
395 x 10 (5+)

highbar squats

165 x 5 x 10
I've been pausing reps as follows. set 1 last rep set 2 last 2reps etc until the last 5 reps on the last set. I've been liking the highbar lately although it is pretty light. Just at about 50% training max as per the program

behind the back shrugs on smith machine

305 x 3 x 10

Just an estimate at the weight. I don't know how much the bar actually weighs.

ab rolls ss w/ face pulls

3 x 10 BW

3 x 40 x 15

I've actually managed to do a few ab rolls from standing although pretty far from a full extension. Most so far is 4. I usually give it a go before I drop to my knees to do the sets. I'm pretty happy with that and the fact that I didn't knock any teeth out in the process (so far ::))
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by reduni on September 19, 2018, 04:03:16 PM »
That sucks the hip pain is back. Seemed like it was getting better. Seems wierd it's only on the rack pulls. At least thats not a competition lift so you should be ok :D I'm going to have to look up z presses. Never heard of them. A couple good sessions in the books though.
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Journals / Re: Andrew's Big 3 Journal
« Last post by reduni on September 19, 2018, 03:56:46 PM »
Just catching up on everyone's progress. You have some huge lifts going on here Andy. Made some really solid progress over the summer. Looks like the coaching and programming has done a lot of good. When are you thinking of competing again?
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Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on September 19, 2018, 03:53:00 PM »
Week 3 of Dev Block

9-17-18

Squat with Belt
355 x 1 @ 5
395 x 1 @ 8
345 x 4 @ 7
345 x 4 @ 7
345 x 4 @ 8
345 x 4 @ 7.5
lost tightness in hole on 395 rep and got a little wobbly on way up. bar speed was still pretty fast. Need to be more patient and control the decent on the heavy singles

Bench Press
230 x 1 @ 7
240 x 1 @ 8
225 x 4 @ 9
210 x 4 @ 7
210 x 4 @ 8

Pendlay Row
135 x 8 @ 6
145 x 8 @ 7
155 x 8 @ 7
155 x 8 @ 7
add more weight next week

------------------------------

9-18-18

Deadlift (conv) with Belt
475 x 1 @ 5.5
515 x 1 @ 7.5
455 x 4 @ 7
455 x 4 @ 7.5
455 x 4 @ 8
455 x 4 @ 9

2ct Pause Bench Press
215 x 1 @ 7
225 x 1 @ 7.5
235 x 1 @ 8
220 x 4 @ 10
205 x 4 @ 8
205 x 4 @ 8
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Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on September 19, 2018, 03:52:44 PM »
Great looking workout today Andy.  I liked the look of those deadlifts w/ bands on IG.  That's great you're back to normal after that achy crap feeling yesterday.  I'm glad it wasn't the flu or something.

thanks. I think the band deads are helping my lockout strength on my comp deads
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Powerlifting / Re: NY States Rochester Aug 4th; who's in?
« Last post by itsagoodday on September 19, 2018, 01:37:04 PM »
Wow, so I didnt do this meet and they cancelled it?

That must be it.  Not Flex approved.  8)

I would have loved to have been there lifting but (1) wasn't lifting at the time and (2) was following a surgery in mid-July, see (1).
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on September 19, 2018, 08:57:32 AM »
Productive day...

the d34dZ

Chalk Only

225 x 3,3
275 x 3
315 x 3
365 x 3,3
405 x 3
435 x 2
455 x 1
475 x 1
495 x 1 - vid on my instagram  flexjs


Belted

525 x 1
545 x 1 - vid on my instagram  flexjs
425 x 6 - vid on my instagram  flexjs
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on September 18, 2018, 04:32:31 PM »
Bought a new journal, so time for a fresh new program

Stark's Strength and Aesthetics

BB BP

210 x 5
240 x 3
(+1 set) 265 x 3
250 x 3
240 x 4
225 x 3
210 x 5
195 x 3
180 x 5

Pullups

BW 4 x 10

Reverse Pec dec

90 x 18, 15, 15

DB Shrugs

55's x 15, 15, 15

Abs

4 sets x 15

Felt good being under a heavy BB again, liking this because if I miss a day I'm not missing a whole body part, hope the elbows hold up.
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on September 18, 2018, 01:14:38 PM »
This morning I completed Unf*ck Your Program Beg. (3C) as follows:

Shoulder Rehab Circuit with Red Micro Bands

Squats  3-45, 3-135, 3-175, 3x8 @ 205

CG Bench Press  5-45, 3-135, 3-175, 3x8 @ 190

Tri-set:
DB BOLR  3x12 @ 15
Mulit-Grip Chins  3x10
Rolling DB Extension  3x12 @ 15

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 0:39:37.09 h:mm:ss.ms (with 1:00 rest between sets)

Good light workout today.  This was my first time doing regular low bar squats in a month or so.  Might shoulder was tight was the weight was light and it felt good to use the regular bar again.
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