Ass Kicking Hardcore Journal (Vol.3)

[Fullback_45]

Well everyone, tomarrow is the last fking football game and I get to get that fking **** out of the way. So fed up of that ****.

Nothing can stop me now. I intend on hitting a 330lb bench 455 Squat, and 475 deadlift thoughout this journal all staying between 200-210lbs BW. Have another 10-15lbs to go on the squat, ive hit 440 on a parallel box before this last season. and another 40 or so pounds to go on the deadlift, this is goign to be going up rather qucik becuase im hitting it hard with the Coan Phillip Routine. and another 15lbs to go on the bench. Thanks for all your bro's support in the previous journals of mine Baller, Proppy, Steel and everyone who pops in now and then. Greatly appreciated.

[Fullback_45]

Workout 149: Coan Phillip Routine Week 1:

Sumo Deadlifts: 135x3, 225x3, 315x2, 365x2

Speed deads: 275x3,3 285x3,3,3,3 275x3

BB Rows: 135x8, 185x8, 155x8

BB Foramr curls: 135x12, 175x12, 155x12


Sweet day, this is the begining of ****load of things to come. Havent hit a full blown dead workout in 4 months so im a little rusty but 455-475 is getting fked in 10 more weeks. Speed felt good but my back was starting to fatigue as it always does. Rows where easy and light, leaving alot in the tank here but doing just enough to get some work out of them, the 185 set anyway. Forarm curls , none of them where to failure but a nice ****ing pump was enduced.

[AJ010]

Workout 149: Coan Phillip Routine Week 1:

Sumo Deadlifts: 135x3, 225x3, 315x2, 365x2

Speed deads: 275x3,3 285x3,3,3,3 275x3

BB Rows: 135x8, 185x8, 155x8

BB Foramr curls: 135x12, 175x12, 155x12


Sweet day, this is the begining of ****load of things to come. Havent hit a full blown dead workout in 4 months so im a little rusty but 455-475 is getting fked in 10 more weeks. Speed felt good but my back was starting to fatigue as it always does. Rows where easy and light, leaving alot in the tank here but doing just enough to get some work out of them, the 185 set anyway. Forarm curls , none of them where to failure but a nice ****ing pump was enduced.

Hey bro, I'm glad I could help you out.

Good job on your season bro, time to just kick back relax and watch the strength gains come!

Great workout dude! I totally know what you mean about those speed sets, they end up getting harder and almost as slow as the heavy set of the day, well at least in my case thats what happens.

Great rows too!

Why no underhand close grip lat pulldowns? Those would be a nice exercise to hit IMO, i really really like them

And I think you mean 475 is gonna get fked in 9 weeks :D Check the routine set up

And i LOVE the new journal name bro, keep up the GREAT work!!

-STEEL

[Fullback_45]

Workout 150:

Benchpress: 135x5, 185x3, 225x3, 250x3, 275x5( 2 Rep PR!)

3 Board: 225x3, 265x3 barely

CG incline: 135x3, 185x3, 205x1, 225x3 barely

DB Militaries: 45x8, 65x8, 50x8

Skull crushers: 85x5, 105x5

275x5 whooped my ass hardcore. My tris where dead and so i just took everything after that easy as hell. Have to go bowling with some buddies so ill be back in awhile to reply to everyones logs.

[JackBags]

your bench is looking fantastic as usual, can you maybe help me design a routine that would up my pussified bench? Sorry, dont mean to clog up your journal, but I admire the pressing.

[AJ010]

F*cking nice job today dude!!!! I'm IMPRESSED!!! 275x5 NICE JOB MAN!!!

[RiNgMaSteR]

So were all 3 doing the same routine now! This should be interesting! Nice workout fullback!

[AJ010]

So were all 3 doing the same routine now! This should be interesting! Nice workout fullback!

Hell yeah this is gonna be great! And we're all doing it at the SAME time actually!

[RiNgMaSteR]

Hell yeah this is gonna be great! And we're all doing it at the SAME time actually!

Yeah, to bad im going to deadlift 500 before you though!

[AJ010]

Yeah, to bad im going to deadlift 500 before you though!

Yeah right! I'll be there before you're at 315! :D

[RiNgMaSteR]

Yeah right! I'll be there before you're at 315! :D


Myabe benching 315......

[AJ010]

Myabe benching 315......

Youre gonna be benchin 315 soon bro

[Fullback_45]

Thanks for all the replys guys, Im about to use this new routine I made up for the bench to get up to 335-340ish in 11 weeks. Wish me luck. Jack Bags,...check your PM's.

[JackBags]

Good luck, dude. Thanks for the PM's... Much appreciated. Anxious to see your progress as well as mine, thanks once again.

[Fullback_45]

Workout 151:

Squats: 135x5, 225x5, 275x3, 315x5, 315x3

DB Curls: 50x8, 55x4 (wtf, muy left arm was great but my buff arm was fatigued already), 35x8 (just for giggles)

Powercleans: 135x5, 155x3

Forarm bb wrist curls: 135x10, 155x12, 175x12



WOW, im going to be sore as a motherfker tomarrow. These squats totalley amde me sore and this is my old warm up weight. I still have 12-15 in me but holluy ****, i havent ben that deep or even squated in 4 months so im fking STIFF. Soon as i get the body flexable again some PRs are going to roll even though im not going to be going over 350 for awhile and just work with 315x10 and **** so i dont fk my deadlift plans up. Feels good to be back!

[RiNgMaSteR]

Nice squatting man!! You will get back up there!

[big_baller]

Your going crazy! 275 for 5!!!!!!!!!

I just hit that for 1 the other day lol.

Sorry if i don't reply in this journal for a while.

Keep lifting!

[ravyn]

Thanks for all the replys guys, Im about to use this new routine I made up for the bench to get up to 335-340ish in 11 weeks. Wish me luck. Jack Bags,...check your PM's.

man, you just keep getting stronger... i've got some work to do if i hope to catch up.

[Fullback_45]

Thanks for all of the comments guys!

Workout 152: DE Bench

Speedbench (wide, mead, cg): 135x3,3,3 155x3,3,3,3,3,3

CG Bench: 240x9, 225x6 or 7, 185x6

Lockouts: 225x3, 275x1, 315x1 plus held it for 30 seconds, could of held it longer but got bored.

Goal was to hit 240x8 today, had another rep in me on a good day, just depleted of carbs, going to have to up those now that my training is going to be harder and more frequent. Very nice day, today kicks off my 11 week Bench program.

[JackBags]

sickkkk, tomorrow I kick it off, woop woop

[AJ010]

F*cking nice job dude!!! I told ya you could do it!! 240x9!!

[RiNgMaSteR]

Very nice benching man! Cant wait to ee how much you progress now that football is over!

[Fullback_45]

**** yea bros! First week of football is just over and my first full week of training felt great, actualley was a light/moderate week, cant fking wait!

[Fullback_45]

Workout 153: Coan routine week 2

Deadlifts: 135x3 conv, 225x1 conv, 1 sumo, 1 conv, 315x1 conv, 380x2 sumo.

BB Rows: 155x8, 185x8, 195x8

Speed Deads: 275x3 conv, 305x3 conv, 305x3 sumo, 305x3 conv, 305x3 conv

That was it for today, had to thave the car back by 430 and i barely pulled this off, 0 cabrs today other then bread. Going to have to pu the carbs so i can get my full potential out of these workouts. REally surpsised with how easy the speed deads where conv style, felt really nice.

[Fullback_45]

Workout 154: ME Bench Week 1

3 board: 135x3, 225x3, 245x1, 275x3, 315x3, 335x1,0 on second rep (wtf?)

Incline bench: 135x5, 185x5, 245x4 (saved a rep), 205x5

Military BB press: 135x8 (on fire, **** this) 95x8

Front DB raises: 20x10, 25x10, 20x10


Really weak workout, wasnt feeling it today. Mils cauught my shoulders on fire so i was like **** this. Inclines sucked, just was feeling it. 10 weeks from now things will be great.

[AJ010]

Nice coan workout! You're not following the template so precisely, but its all good.

Ahh well I had a bad workout yesterday too...totally got my upperbody sore, and flat benching doesnt do that, so I guess it makes sense that my Incline sucks. But why the hell am I talking about me in your journal so rudely?


Good job regardless man!

[big_baller]

**** Fullback your caining!

What does your diet look like? Or is it just eat alot of everything?

[AMG]

Nice training journal so far bro. Good luck with those goals.

[RiNgMaSteR]

Solid workout man! Dont stop a set cause it burns though man! And why dont you do everything on the coan routine like its laid out?

[Fullback_45]

Baller- I eat alot of meat,tuna, tone of chicken, alot of cereal, lots and lots of bread and a ****load of water.

AMG- Thanks alot brother! Honor to have you stop by.

Master- I was short on time last time but toamrrow im going to try and get it all in.

[Fullback_45]

Workout 155: ME Bench Week 2:

CG Max: 135x5, 155x3, 225x1, 250x1, 275x1, 300x1, 310x3/4 (bastard)

BB Incline: 135x5, 225x3, 205x5 (had a lot more in me on all sets)

DB Militarypress: 45x5, 80x5, 60x5 ( just takeing it easy and light)

DB Curls: 50x6, 50x6,

BB Curls: 105x5, 85x5, 65x5


Very nice workout today. Almost had 310 but like 300 it kinda got harder torwards the top, however 300 never stalled, think i have 305. Everything else i just took likghtly. I took a week off so I dont want to burn out. I think 315-320 is a resonable new CG max after this routine. Ill reply to everyones journals tonight.

[big_baller]

Nice friggin job man!

If your close grip is around 305-310.....shouldn't that be like a 330 max? Or are you a naturally strong close grip bencher?

You use a straight barbell, not an EZ bar right?

When you max at 350, are you going to take any video's so we can all see?

[Fullback_45]

Not sure bro but im def inching my way torwards a 330-350 max here in the near future. I think im just a natrualley strong tri bencher. My normal bench grip is pinky on the rings and my CG is pointer finger on the inter rings by the smooth. Don't have anything to take a video with, might try and get my freind to come and use his phone though.

[Fullback_45]

Heres a pic I have ment to upload for awhile. Just a crappy shot of my extremely monsterous torso. Arms look like **** in this pic.

[big_baller]

Mate your pretty ****ing lean! Your traps are friggin huge too!

Your arms got caught on a bad angle, i quickly delete my pics when i do that lol.

Alright i'm going to post a pic up from a few months back now in my journal.

[big_baller]

double post (by accident) :)

[AJ010]

DAMN HELLA NICE JOB!!!! Damn dude, I'm impressed. You KILLED it!


315 CG is comin right up! Soon enough you'll be hitting 315 for reps on your BAD days

[Fullback_45]

Thanks alot brothers!!!


Workout156: Coan Routine Week 3

Deadlifts CONV (weak stance): 135x3, 225x3,3 315x1, 365x1, 405x2PR

Speed Deads : 315x3, 315x3, 225x3, 225x3

BB Rows: 135x8, 185x8, 135x8

Cleans: 135x3, 205x1

****.............After i pulled 405 energy started to diminish so fast. 315x3 was not ****ing speedy, dumped this **** down to 225 and blasted those out easy but ****....even the rows sucked. Workout pretty much sucked. Cleans went great, just got the urge to throw a clean in there today and 205 was easy as hell, i think i mgiht of even gained some on my clean. Lesson ive learned today, dont eat just a sandwich and then go and try to go hardcore on your weak area, might be able to get away with it on bench or squat but not the dead.

[AJ010]

Thanks alot brothers!!!


Workout156: Coan Routine Week 3

Deadlifts CONV (weak stance): 135x3, 225x3,3 315x1, 365x1, 405x2PR

Speed Deads : 315x3, 315x3, 225x3, 225x3

BB Rows: 135x8, 185x8, 135x8

Cleans: 135x3, 205x1

****.............After i pulled 405 energy started to diminish so fast. 315x3 was not ****ing speedy, dumped this **** down to 225 and blasted those out easy but ****....even the rows sucked. Workout pretty much sucked. Cleans went great, just got the urge to throw a clean in there today and 205 was easy as hell, i think i mgiht of even gained some on my clean. Lesson ive learned today, dont eat just a sandwich and then go and try to go hardcore on your weak area, might be able to get away with it on bench or squat but not the dead.


Damn dude, nice PR!!

What you did before the workout, and having only a sandwhich definately affected you! Remember, maybe conv isnt your strong stance (yet??)

Damn though, I couldnt clean 205 after all of that! Nice job!!

It looked pretty good to me, if i was there i woulda forced you to do 6x3@335 :D

4 WHEEEEEEEEEEEEEEEEEELLSSS!!

[big_baller]

Don't even think about dropping calories man!

The back workout looked ok, your definately good for more.

cleaning 205 after all that wouldn't of been easy..so you did awesome right there.

[RiNgMaSteR]

Nice deadlifting fullback!

[Fullback_45]

Were tied on cleans baller! Thanks alot for the comments guys.


Workout 157: ME bench Week 3

Incline: 135x5, 155x3, 185x1, 225x2, 260x2.5 (****, have 1-2 more on the weekend)

DB Benches: 50x5, 100x5, 110x5, 90x8 (DBs have never ben a strong poitn)

DB Militaries: 60x5, 50x8,50x8 (takeing it light, just assistance)



Overall C+ workout. Had a minimum day and had to do alot of running around so i wasnt well carbed up. Would of benc stronger on the weekend but i want to hit some fking Deads this weekend. Its my 18th B day so ima go out to dinner and reply to peoples journals later.

[RiNgMaSteR]

VERY nice workout dude! DB's dont look weak to me! Sweet inclines! Have a nice dinner man!

[JackBags]

Happy birthday, Stud.

[big_baller]

Were tied on cleans baller! Thanks alot for the comments guys.


Workout 157: ME bench Week 3

Incline: 135x5, 155x3, 185x1, 225x2, 260x2.5 (****, have 1-2 more on the weekend)

DB Benches: 50x5, 100x5, 110x5, 90x8 (DBs have never ben a strong poitn)

DB Militaries: 60x5, 50x8,50x8 (takeing it light, just assistance)



Overall C+ workout. Had a minimum day and had to do alot of running around so i wasnt well carbed up. Would of benc stronger on the weekend but i want to hit some fking Deads this weekend. Its my 18th B day so ima go out to dinner and reply to peoples journals later.


**** i thought you were 18 already! Your still one strong muther ****er.

Have a good 18th, mine kicked ass a few months ago.

[Fullback_45]

Thanks alot guys. I had a decent Bday to say the least.


Workout 158: Coan Deadlift routine week 3

Deadlift (Conv): 135x5, 225x3, 275x1, 315x1, 365x1, 405x1, 430x2 (more weight then ive every pulled and i repped it. Had another 1-2 here)

SPeed Deads: 315x3,3,3 275x3,3

BB Rows: 135x5, 185x5, 205x5 (felt weak)

BB Starnding wrist curls: 140x8, 190x10, 190x8


WOW, real nice workout. I got my form figured out, I got my ass down inot the squat position and just stood up, normalley i used to damn near stiff leg deadlift this up but i got it and it was damn easier then anything heavy ive ever pulled before!

[AJ010]

Dude, you're on week 4, not 3 lol.

But either way, NICE JOB!! WE'RE TIED!! I'm about to break the tie next week :) 455x2 will be AMAZING.

[RiNgMaSteR]

Awesome job fullback! Im pissed now cause i still cant lift cause of my ankle..i feel fat and outta shape..

[big_baller]

Oh ****, big pull there man!

Time to update your sig.

[Porky]

Thanks alot guys. I had a decent Bday to say the least.


Workout 158: Coan Deadlift routine week 3

Deadlift (Conv): 135x5, 225x3, 275x1, 315x1, 365x1, 405x1, 430x2 (more weight then ive every pulled and i repped it. Had another 1-2 here)



awsome pull there man ull have ur goal of a 450 deadlift soo soon

[Fullback_45]

Thanks a ton guys, im trying my hardest to catch up to everyone on the deadlift!


Workout 159: DE bench

Powercleans: 135x3, 155x2, 185x1, 205x1, 215x1 (super easy on this ****)

Speed bench:

Normal grip: 135x3, 155x3, 185x3
Close Grip: 135x3, 155x3, 185x3
Wide Grip: 135x3, 155x3, 185x3

(fking fast as lightning here today)

CG Bench: 250x5, 225x5, 215x5, 205x5 (all way easy, had like 4-5 reps in me on each set.)

Very nice workout, everything went very well today. Really a DE easy ass day.

[Porky]

Thanks a ton guys, im trying my hardest to catch up to everyone on the deadlift!


Workout 159: DE bench

Powercleans: 135x3, 155x2, 185x1, 205x1, 215x1 (super easy on this ****)

Speed bench:

Normal grip: 135x3, 155x3, 185x3
Close Grip: 135x3, 155x3, 185x3
Wide Grip: 135x3, 155x3, 185x3

(fking fast as lightning here today)

CG Bench: 250x5, 225x5, 215x5, 205x5 (all way easy, had like 4-5 reps in me on each set.)

Very nice workout, everything went very well today. Really a DE easy ass day.

your not the 1 who needs to catch up. its me. my bench is terrible compared to peeps with my deadlift lol or around my deadlift. current max is only about 245-255 maybe 260

great de day man. speed benches are fun

[big_baller]

Thanks a ton guys, im trying my hardest to catch up to everyone on the deadlift!


Workout 159: DE bench

Powercleans: 135x3, 155x2, 185x1, 205x1, 215x1 (super easy on this ****)

Speed bench:

Normal grip: 135x3, 155x3, 185x3
Close Grip: 135x3, 155x3, 185x3
Wide Grip: 135x3, 155x3, 185x3

(fking fast as lightning here today)

CG Bench: 250x5, 225x5, 215x5, 205x5 (all way easy, had like 4-5 reps in me on each set.)

Very nice workout, everything went very well today. Really a DE easy ass day.

How's the wrist bro on those powercleans?

that 250 for 5 close grip is massive man!

[Fullback_45]

Workout 160:


Benchpress: 135x5, 185x5, 250x1, 250x5, 250x8, 225x3 BARELY.

Squats on below parallel box: 135x5, 225x5, 275x8 (walk in the park)

This workout almost sucked, i could tell on 135 that this **** just didnt have any pop. 250 i did for one and really had to descide weather i wanted to continue........but i did and that **** was exhausting. Felt like **** in the gym today.

[Fullback_45]

Workout 161: Coan Routine week 5

Deadlifts Conv: 135x3, 225x3, 275x1, 315x1, 365x1, 385x3x3 (never thaught id be saying that this was easy,.....but it was)

Speed deads: 315x3, 225x3,...just wasnt there today, mind started wondering


Pushpress: 135x3, 155x1, 175x1, 185x1, 205x1, 225x1 PR!


Lat pulldowns: 170x8, 140x8x8


Decent workout, 385 was a sweet weight to work with today. Speed just wasnt there, speed hasnt been here all week. Really just descided to deviate this week and hit a pushpress. 225 was kinda scary, because wakling that **** out in the front squat position is just weird. Got that mother ****er though. On to 250 militarypress/pushpress and 475 deadlift!

[Porky]

Workout 161: Coan Routine week 5

Deadlifts Conv: 135x3, 225x3, 275x1, 315x1, 365x1, 385x3x3 (never thaught id be saying that this was easy,.....but it was)

Speed deads: 315x3, 225x3,...just wasnt there today, mind started wondering


Pushpress: 135x3, 155x1, 175x1, 185x1, 205x1, 225x1 PR!


Lat pulldowns: 170x8, 140x8x8


Decent workout, 385 was a sweet weight to work with today. Speed just wasnt there, speed hasnt been here all week. Really just descided to deviate this week and hit a pushpress. 225 was kinda scary, because wakling that **** out in the front squat position is just weird. Got that mother ****er though. On to 250 militarypress/pushpress and 475 deadlift!

nice pushpress and deadlifting

225 is a beast

[RiNgMaSteR]

Good deadlifting and sweet push presses dude!! Great work!!!

[Fullback_45]

Thanks for the support guys. 250 on these is real near here with just a little bit of more work and getting used to the movement again.


Workout 162: DE Bench

Speed Bench: 135x3, 145x3, 185x3, 135x3, 145x3, 185x3 ( all fast as hell)


CG bench: 225x5,5,5 Just takeing it light.


Pretty easy day, ben training my Romanian freind for 2 weeks straight and he has already put 15lbs on his benchpress and pulls 275 easy so that keeps me busy in the weightroom. Just thaught id get this DE out of the way so i can hit some heavy bench later this week.

[RiNgMaSteR]

Im training a kid too! Nice speed benching dude! Use 185 for all your sets **** i do 155-165!!!

[Fullback_45]

Def will use 185 im thinking from now on.

Workout 1 of 2 today: At School


PowerCleans: 155x1, 135x1, 190x1, 205x1, 225x1 (fking nice as hell)


Workout 2: Gym

Squats on a DB bench (box squats) 1 inch or so below parallel:

135x5, 225x5, 275x3, 295x3, 315x10, 275x10, 225x10


Fking nice and refreshing none of those sets where to failure. Had tremendous hip streanght on each one of those reps. Sore as hell now.

[RiNgMaSteR]

Nice squatting man! Congrats cleaning 225 too! Ive still yet to do that!

[big_baller]

Gazza your going crazy man.

I don't know whats up, but all my enteries were deleted. Has this happend to you?

[Fullback_45]

Much thanks guys! Thanks baller, and yea , sometimes i post a reply and the **** doesnt get posted........


Workout 165:

Deadlift: 135x3, 225x3, 275x3, 315x2, 365x1, 405x2 (could of went for the fking 8 count on this bitch)

Shrugs: 225x8, 275x8,8


Felt nice to pull 405 no problem just a month ago i never could of guessed id be doing it so soon.

[IronBender800]

Forum crashed. Nice workout fullback! Good job on the deads! 405 is baby weight though;)

[Fullback_45]

Thanks bender, hell yea 405 is **** but it sure looks like a nice peace of weight to just**** around with!


Workout: 166:

Speedbench CG/WG/Norm: 135x3, 185x3,3,3 205x3,3,3, 185x3,3,3

BB Seated Mils: 135x5, 155x3, 185x8

Front DB Raises: 25x8, 30x8


Easy workout, gym was packed, lot of big dudes in there today, kinda distracted me for the first time in awhile.

[Jamma]

Nice lifting bro, lifting heavy as always.

[IronBender800]

Damn dude, speed bench with 205! How fast was that? Thats some nice lifting dude!

[big_baller]

Thanks bender, hell yea 405 is **** but it sure looks like a nice peace of weight to just**** around with!


Workout: 166:

Speedbench CG/WG/Norm: 135x3, 185x3,3,3 205x3,3,3, 185x3,3,3

BB Seated Mils: 135x5, 155x3, 185x8

Front DB Raises: 25x8, 30x8


Easy workout, gym was packed, lot of big dudes in there today, kinda distracted me for the first time in awhile.

huge seated militaries bro, what were the big guys lifting?

[Fullback_45]

Thanks alot guys. The big guys where just lifting normal weight, 205-225, 45lb db curls, running on treadmills, looking all hard and **** doing their 170lb pressdowns. Most of the big guys who go to my gym are like 20 yo's who go in there as groups and hang out on the machines. Except this black guy whos like 24 and 5'8 190lbs ripped with like 19 inch arms completely natural who owns everybody.

[Fullback_45]

BB Curls (back agasint the wall): 105x12, not to failure, 105x9 failed, 105x5, not to failure, 105x3, not even close to failure.


Kinda pissed because i wanted to hit squats but the famly only has 2 cars so i have to wait for my mom to get home with the extera to get to golds and im not even going to get in there till like 6 when its a mad **** fest in there. Pissed off.

[Pro]

Nice lifting Fullback!

[big_baller]

BB Curls (back agasint the wall): 105x12, not to failure, 105x9 failed, 105x5, not to failure, 105x3, not even close to failure.


Kinda pissed because i wanted to hit squats but the famly only has 2 cars so i have to wait for my mom to get home with the extera to get to golds and im not even going to get in there till like 6 when its a mad **** fest in there. Pissed off.

lol your family only has 2 cars....thats 2 more cars then some of my friend's families.

Maybe you could hit some hardcore air squats lol.

[Fullback_45]

Thanks guys, yea i love air squats, i pretend im doing 8 wheels for reps sometimes.


Workout 168:

Squats: 135x8, 225x5, 275x1, 315x8, 315x5, 225x3 for speed

Hang cleans: 135x3, 155x3, 165x3

Got my squats in, could of had probley 15 with 315. 315 is like the official weight until i max this deadlift. Ima start hitting explosive tripples off my db bench and stuff with it and get some solid work in with it.

[AJ010]

Damn bro, really nice stuff! You werent even going near your potential and you hit 315 more times than I could....damn dude nice job!! I'm def jealous :(

Stop making me depressed :(

j/k :)

[big_baller]

Thanks guys, yea i love air squats, i pretend im doing 8 wheels for reps sometimes.


Workout 168:

Squats: 135x8, 225x5, 275x1, 315x8, 315x5, 225x3 for speed

Hang cleans: 135x3, 155x3, 165x3

Got my squats in, could of had probley 15 with 315. 315 is like the official weight until i max this deadlift. Ima start hitting explosive tripples off my db bench and stuff with it and get some solid work in with it.

nice little comeback day

[Porky]

Damn bro, really nice stuff! You werent even going near your potential and you hit 315 more times than I could....damn dude nice job!! I'm def jealous :(

Stop making me depressed :(

j/k :)

ye me too. a tripple with 315 for me is hell

[Fullback_45]

Damn steel stop makeing me jealous pulling as much/more then me 50lbs lighter. Thanks for the comments guys!


Workout 169:

Benchpress: 135x5, 185x5, 225x3, 250x1, 275x3,3,2

Incline benchpress: 135x5, 185x3, 225x3, 250x2 and 3/4 fker 205x3 warm down

CG Bench: 135x8, 185x5, 185x3 better stop before i disappoint myself


Over all a very nice come back from the hollidays. Didnt do anything special to get ready for htis workout just wnet and did it. I think i could of had 275x5,5 for 2 sets, so much power on these reps it wasnt even funny, The first 2 sets werent to failure but the last set i braught the weight outwrong and it just felt really ****ed up. Incline was nice after this work to.

[AJ010]

Damn bro looking STRONG!!! Very nice!! I'm impressed.

[Porky]

very nice presses. haha didnt want to disappoint urself eh. 1 time after a crazy workout. i went to do close grip with 135 and i couldnt do 1 rep. i made grip wider to put it up. still couldnt. it was the funniest thing me and bro were laughing so hard.

[IronBender800]

Nice benching fullback!! Great workout!!

[big_baller]

Damn steel stop makeing me jealous pulling as much/more then me 50lbs lighter. Thanks for the comments guys!


Workout 169:

Benchpress: 135x5, 185x5, 225x3, 250x1, 275x3,3,2

Incline benchpress: 135x5, 185x3, 225x3, 250x2 and 3/4 fker 205x3 warm down

CG Bench: 135x8, 185x5, 185x3 better stop before i disappoint myself


Over all a very nice come back from the hollidays. Didnt do anything special to get ready for htis workout just wnet and did it. I think i could of had 275x5,5 for 2 sets, so much power on these reps it wasnt even funny, The first 2 sets werent to failure but the last set i braught the weight outwrong and it just felt really ****ed up. Incline was nice after this work to.


good come back day here too. Gonna chase that incline down Gazza. Not even your crew cut will stopme.

SIDE NOTE: FULLBACK HAS BIG ARMS

[Fullback_45]

Porky, def didnt want to disappoint myself, 185 wasnt feeling so good haha.

went ot the Barbers last night and there was this new guy there, Ive been getting my hair cut at this place for the past 4 years and my normal barber was cutting someones hair and so i sit down and tell this new guy "2 on the sides...short on top" so hes like "alright" and then my normal barber is like yea just make a nice fade in right here etc. So anyways the guy took a electric razor to my head and i was like WTF! and hes like "dont worry its on 3" and me not thinking i just thaught, hmmm maybe this guy has a different way of cutting hair, mother****er GAVE ME A ****ING BUZZ A ****ING BUZZ DAMN IT. SO ****ING PISSED

[Fullback_45]

Workout 170:

Deadlift: 135x5, 225x3, 275x3, 315x1, 405x1, 455x1,and 1/3rd ****er. Major pr though CONV to.

Powercleans: 135x3, 185x5,5 Fking light as hell, but got a nice sweat

Shrugs: 225x8, 275x8, 275x10


Depressed over the haircut so decided to pull my goal today. think i had 465 in me atleast, i lost my form on the second rep and didnt use any leg drive but 455x1, was just like 430x1 2 weeks ago.

[Porky]

awsome pull man. i just got my hair cut 2 days ago. best haircut got so far.

i get quarter inch buzz on back and sides. then trim the top with scissors.

[IronBender800]

Nice deadlifts dude!! Thats some huge pulling!! Good job on the power cleans too!! Next time do 205 or something.

[AJ010]

GOOD PULL MAN!!!!

1. Steel
2. Fullback
3. Ironbender
4. Porky

I challenge all of you to 500 ! Fullback....I challenge you to 500! Iron's injured :(

[Porky]

im in last but not for long.

steel=475
fullback= 455
ironbender=455 (pretty sure im forgetful)
porky=445

be a close race kids

[big_baller]

im in last but not for long.

steel=475
fullback= 455
ironbender=455 (pretty sure im forgetful)
porky=445

be a close race kids

Baller= 480

I havn't officially done 500 yet.

oh wait close race "kids" .......all man here :D

Good job with the pull gazza.

[IronBender800]

GOOD PULL MAN!!!!

1. Steel
2. Fullback
3. Ironbender
4. Porky

I challenge all of you to 500 ! Fullback....I challenge you to 500! Iron's injured :(

Not anymore punk!!;) Im back in buisiness now so bring it;)

Ill be back to training 100% Monday. Yaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay!!! Bout damn time too!!

[Porky]

Not anymore punk!!;) Im back in buisiness now so bring it;)

Ill be back to training 100% Monday. Yaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay!!! Bout damn time too!!

*kicks bender in the ankle*

[IronBender800]

*kicks bender in the ankle*


Hahaha *falls over and cries then picks up a dumbbell and throws at porky*;)


Its on like donkey kong biiiaaaatch lol!!!!!

[Porky]

Hahaha *falls over and cries then picks up a dumbbell and throws at porky*;)


Its on like donkey kong biiiaaaatch lol!!!!!


*uses matrix skills to dodge 2lb dumbell*


porky is gonna win =). ull be doing ur smell-ov squatting then ill sneak up and wam wont even know what hit you.

iron "wtf hit me?"

porky "a 500lb deadlift is what"

[Fullback_45]

You bois are so sthilly! See you guys at 500!


Workout 171:

Benchpress: 135x5, 185x3, 225x1, 245x1, 275x1, 300x1, 315x1, 325x1 FK YEA!

Just had this urge for like 2-3 weeks to hit 325. So tonight I did just that. Wasnt a maxout, wasnt even pumped just wanted to hit some weight. FINALLEY USED 3 WHEELS on 315 instead of last time when i used 275+some other **** to make 315. Pretty happy with tonights work. Put 50lbs on my bench while maintaing the same bw!

[Porky]

You bois are so sthilly! See you guys at 500!


Workout 171:

Benchpress: 135x5, 185x3, 225x1, 245x1, 275x1, 300x1, 315x1, 325x1 FK YEA!

Just had this urge for like 2-3 weeks to hit 325. So tonight I did just that. Wasnt a maxout, wasnt even pumped just wanted to hit some weight. FINALLEY USED 3 WHEELS on 315 instead of last time when i used 275+some other **** to make 315. Pretty happy with tonights work. Put 50lbs on my bench while maintaing the same bw!

cool beans. a 3 plater bench looks hardcore

[IronBender800]

Huge benching fullback!! Very nice work!

[Fullback_45]

Thanks alot guys appreciate it.


Workout 172:

Squat: 135x5, 225x5, 275x5, 315x5, 335x5

Powercleans: 135x3, 185x1, 205x1, 225x1

BB standing wrist curls: 135x8, 185x8,8




Really a decent easy workout. Squats felt light but i was tired been busy all day and had 2 protein bars leading up to this owrkout. Cleaning 225 was as easy ass hell today, fking exploded with it.

[AJ010]

It's on bitches!

Good job on the 325 bench gazza! ;)

[Porky]

Thanks alot guys appreciate it.


Workout 172:

Squat: 135x5, 225x5, 275x5, 315x5, 335x5

Powercleans: 135x3, 185x1, 205x1, 225x1

BB standing wrist curls: 135x8, 185x8,8




Really a decent easy workout. Squats felt light but i was tired been busy all day and had 2 protein bars leading up to this owrkout. Cleaning 225 was as easy ass hell today, fking exploded with it.

awsome squats. im hopin to get a 335 3rm a2g this week.

do u do any other warmups before 135lbs?
i have to do 2 sets of 95lbs to loosen up. if i jump right into 135lbs my hip flexors are too tight and it hurts lol.

man u got a beastly squat

powercleans awsome too. 225lbs is a lot of weight to be slinging like that :)

[IronBender800]

Thats some very nice squatting and cleaning dude!! Looking strong fullback! I have my work cut out to catch back up to you guys!

[AmateurWrestler]

Awesome benching fullby. ;)

[big_baller]

Oh muther ****er! Your 15 pounds above my best bench now.

Alright Gazza time to step it up a notch over here if i'm gonna beat your ass to 350.

Crazy squats as usual btw.

[Limbo]

Damn, awesome workout!

What do you figure your 1RM is for squats?

[Porky]

balzer whats with the gazza? is that his name or what

[big_baller]

Gazza is my Australian nickname to him.

[Porky]

Gazza is my Australian nickname to him.


my australian nickname is mr.rooter :)

[Fullback_45]

Thanks brothers. Dont worry Iron the pace im going youll be cuaght up to me in no time. Your right there your ownself baller. Limbo, im hopeing its still between 425-440

[AJ010]

Thanks brothers. Dont worry Iron the pace im going youll be cuaght up to me in no time. Your right there your ownself baller. Limbo, im hopeing its still between 425-440

And with your new deadlift strength youll be at 475 soon!!

[Fullback_45]

Workout 173:

Speed bench 3 grips: 190x3,3,3,3,3,3,3,3

CG Bench: 250x6, 225x6, 205x4 (haha **** this)

BB Militaries: 90x5, 140x5,5


Blew my load way to quick today but i guess it was a decent workout. Arms got a real nice pump and that hampered me, started getting pumped during speed benches like i do sometiems and i hate it.

[Porky]

Workout 173:

Speed bench 3 grips: 190x3,3,3,3,3,3,3,3

CG Bench: 250x6, 225x6, 205x4 (haha **** this)

BB Militaries: 90x5, 140x5,5


Blew my load way to quick today but i guess it was a decent workout. Arms got a real nice pump and that hampered me, started getting pumped during speed benches like i do sometiems and i hate it.

wicked speed benches and 250x6 close grip thats beastly.

next time dont blow ur load so quick. u gotta pace urself :)

[big_baller]

Workout 173:

Speed bench 3 grips: 190x3,3,3,3,3,3,3,3

CG Bench: 250x6, 225x6, 205x4 (haha **** this)

BB Militaries: 90x5, 140x5,5


Blew my load way to quick today but i guess it was a decent workout. Arms got a real nice pump and that hampered me, started getting pumped during speed benches like i do sometiems and i hate it.

Was the CG bench 250x6 till failure Gazza? Just trying to see where i'm at with your numbers.

Nice little day by the way.

[AJ010]

Stop ignoring me bitch. lol


Nice workout man. Almost as good as me ;)

[Porky]

Stop ignoring me bitch. lol


Nice workout man. Almost as good as me ;)


nobody can even shake a stick at u steel :)

[Fullback_45]

THanks Porky. Nah not nearly beasty haha. Keep in mind my best is 255x6, and 260x5 cg. 260x5 was on a an awsome ass fking day. So was my 365 3 board, dont know where all my streanght goes after i have this insane days a few tiems a year :-/


Steel- Soon as i have some free time or something ill make it up to you, we'll go have a picknick or something ;-)

[AmateurWrestler]

250x6 is still REALLY strong for a CG bro. Wanna trade? lol ;)

[flex257]

Good progress. Keep it up.

[Fullback_45]

Workout 174: ME Deadlift/Squat

@ School:

Bench: 185x10, 185x12 (could of done like 3 sets of 15 with this **** so light, was a challange by another footblal player who is my weight and did 185x10, and 185x7 with some huge ass bounces)


@ Gym

Rack pulls (5 inches below the knees, bout 4 inches off the ground): 135x5, 225x3, 315x1, 365x1, 405x1, 455x1, 475x1

Shrugs: 315x10, 10, 225x10


Short and sweet. Measured the bar from my knee and it was exactley 5 inches down. Plates were about 4 inches of the ground. 475 is fking less then 8 weeks away so i might have 485 in my by the time i pull this ****! Can't ****ing wait!

[Fullback_45]

Thanks alot Am! Give me some Kung Fu skills brother.

Flex- thanks for stopping by bro!

[AmateurWrestler]

Thanks alot Am! Give me some Kung Fu skills brother.

Flex- thanks for stopping by bro!


lol you got it. Nice workout, how many reps do you think you could do with 185 if you went one set to failure?

[Porky]

weak ass rack pulls

hehe j/p.

**** 485 ur gonna get 495 or 500

[Fullback_45]

Amateur- 20+ reps im thinking between 22-25, on the second set i could of done 18 easy. I think i can do 205x20 now to, my best is 205x17.


Porky- Lol my thaughts exactley. These next 8 weeks are going to bring good things.


These next 8 weeks ima hit ext rom deads, rack pulls, board preses floors and all kinds of **** that ive had great success with.

[big_baller]

You need a rack to pull that weight :D

Nah some good work there Gazza real awesome....almost as awesome as my 330 bench.

[IronBender800]

Wow, nice rack pulls!! If the weight was that low you probably can get 475 off the ground!! Great work dude!

[AJ010]

****ING NICE! Now pull it from the floor!! :)

[Fullback_45]

Yea i should of just ripped that ****er off the floor but ill probley end up getting more come max out.


Thanks for the support. Congrats on 330 btw baller.

[JackBags]

Bueno pulls, homeslice.

[AJ010]

Yea i should of just ripped that ****er off the floor but ill probley end up getting more come max out.


Thanks for the support. Congrats on 330 btw baller.

Dude I know youll pull 500 MINIMUM at maxout!!

[Fullback_45]

Thanks Steel, i keep seeing 5 wheels in my mind come maxout so thats a good sign!

Week 1 ME bench:

BB Rows: 135x8, 185x8, 225x8

Floorpress: 135x3, 185x3, 225x1, 245x1, 275x1 300x1, 315x1, 325x1, 225x1, 225x3, 135x3

Incline DB's: 35x3, 60x3, 100x8, 80x8, 60x6


Really good quality workout. Feelign really positive bout this new routine i cretaed and for hitting some real nice iron in 8 weeks. Floorpresses are just fking awkward but i havent dont them in like 8 months so this is kinda what i expected.

[Porky]

100'sx8 incline. damn man thats wicked.

i'd love to be able to grab the 100's and start pressin them lol.

you see 5 wheels in ur mind too eh?

man some nights when i go to lay in bed and sleep i start to think about deadlifting and i cant sleep.

ill lay there thinkin about deadlifting.

i dont think ive actually had a dream about deadlifting yet. but i hope i do sometime.

[AmateurWrestler]

Thanks Steel, i keep seeing 5 wheels in my mind come maxout so thats a good sign!

Week 1 ME bench:

BB Rows: 135x8, 185x8, 225x8

Floorpress: 135x3, 185x3, 225x1, 245x1, 275x1 300x1, 315x1, 325x1, 225x1, 225x3, 135x3

Incline DB's: 35x3, 60x3, 100x8, 80x8, 60x6


Really good quality workout. Feelign really positive bout this new routine i cretaed and for hitting some real nice iron in 8 weeks. Floorpresses are just fking awkward but i havent dont them in like 8 months so this is kinda what i expected.

Wow, crazy stuff all around man. Why did you do the rows before the floor press though?

[AmateurWrestler]

100x8 incline. damn man thats wicked.

i'd love to be able to grab the 100's and start pressin them lol.

you see 5 wheels in ur mind too eh?

man some nights when i got to lay in bed and sleep i start to think about deadlifting and i cant sleep.

ill lay there thinkin about deadlifting.

i dont think ive actually had a dream about deadlifting yet. but i hope i do sometime.


Someone has a boner for deadlifts. :D

[Porky]

u bet man :)

i think about deadlifting more then the avg man thinks about sex.

[Fullback_45]

Thanks Am and Porky! Those DB's were pretty easy, I think i could of nailed 10 fresh but my left hand was starting to slip.

When are you maxing your deadlift and what are you attempting Porky? Lol i nver dream bout weightlifting that much i just have a feeling and vision of 495-500 being pulled come max out.

Am I hit the rows first because the power rack had 235 on already in the Floorpress Configureatrion with the pins set and some goofy **** who works at the gym does like half rep flor presses with his ass off the ground and **** so i figured this guy would come back and hit them but he never did so after my rows i removed the pins and took over.

[Porky]

maxin in april once i finish this deadlift routine. starting week 6 tomorrow.
aiming for 500 or 500+

ima warmup to 405. then go for 455(would be a 10lb pr). then ill decide how 455 felt. then give 500 a shot. if i hit 500 ill go for more.

im confident ill get 500. have 5 months(well 4 now) to put on 55lbs. 10lbs+ per month is nothin for me baby :cool:

edit: man 10 reps with 100's on incline is crazy. i doubt i could even get those from my thighs into position on incline.

[Fullback_45]

Damn, since your giving yourself that long to train 500 should be a minimum PR! Goodluck bro, expecting 5+.

[Porky]

Damn, since your giving yourself that long to train 500 should be a minimum PR! Goodluck bro, expecting 5+.

thnx sir. im expecting 500+ too. i really like this routine and i think its working awsome so far.

next semester i have an exercise science class. and we get to go to the gym near our school sometimes i think.
and i wanna bust out a 500lb deadlift there just for laughs =).

when u plannin on hittin 500? u dont have too far to go. should be pretty soon.

that 475lb rack pull is beastly

[IronBender800]

Lookin real strong fullback!! Solid rows and huge floor presses!!

[Fullback_45]

I think I have 475 in me now since 475 wawas only 4 inches off the ground. So ima make 475 official and possibley have a run at 500 in 8 weeks.

[Oriental_Glory]

All round huge lifts, hate to walk into u at night

[Porky]

I think I have 475 in me now since 475 wawas only 4 inches off the ground. So ima make 475 official and possibley have a run at 500 in 8 weeks.

gonna do anythin special in these 8 weeks?

with you and steel at pretty much 475 each theres no way i can come in first =). you 2 got a close race goin

i dunno where irons at tho. him and his injuries =)
(man voodoo really does work hehe)

damn me and my long ass deadlift routine cant max till april :cool:

[IronBender800]

Porky my dead=less than yours:(

[Porky]

Porky my dead=less than yours:(

were pretty even still me'd say.

we will all hit 500. its the journey that counts not the destination. :D

(im very philosophical) hehe

[big_baller]

Thanks Steel, i keep seeing 5 wheels in my mind come maxout so thats a good sign!

Week 1 ME bench:

BB Rows: 135x8, 185x8, 225x8

Floorpress: 135x3, 185x3, 225x1, 245x1, 275x1 300x1, 315x1, 325x1, 225x1, 225x3, 135x3

Incline DB's: 35x3, 60x3, 100x8, 80x8, 60x6


Really good quality workout. Feelign really positive bout this new routine i cretaed and for hitting some real nice iron in 8 weeks. Floorpresses are just fking awkward but i havent dont them in like 8 months so this is kinda what i expected.

Your still a little ahead of me.

[Fullback_45]

Your stronger then me every other day when it comes to bench it seems baller.

Week 1: DE Squat/Deadlift

Speed Squats: 135x3, 225x3, 265x3,3,3,3,3,3 (fking easy! and fast as ****)

Hangcleans: 135x3, 155x1, 185x1, 205x2, 135x3 (grip gave me a problem here haha my hands started hurting after the first rep with 205.)

Front Squats: 135x3, 155x3

Nice little workout today. Squats felt like the good ol days, nice and speedy. Hang cleans were a different stroy. Probabley could of had 3 or more who knows. Didnt even feel like i would of gotten the first rep but i banged out 2 then my hands started hurting like **** holding onto that. Front squats i need to read up on how to position these, ima be having problems holding this in the push press position once i start useing 225 and ****, going to take these more seriously next week.

[IronBender800]

Nice workout man! You know your strong when your speed squatting 265. Sucks about your hands on the cleans dude! Keep up the great work!!

[AJ010]

Nice speed sets man! Very good!!

Damnit, you are beating me on hang cleans still. My best is 175x1 lol.

[AmateurWrestler]

Your stronger then me every other day when it comes to bench it seems baller.

Week 1: DE Squat/Deadlift

Speed Squats: 135x3, 225x3, 265x3,3,3,3,3,3 (fking easy! and fast as ****)

Hangcleans: 135x3, 155x1, 185x1, 205x2, 135x3 (grip gave me a problem here haha my hands started hurting after the first rep with 205.)

Front Squats: 135x3, 155x3

Nice little workout today. Squats felt like the good ol days, nice and speedy. Hang cleans were a different stroy. Probabley could of had 3 or more who knows. Didnt even feel like i would of gotten the first rep but i banged out 2 then my hands started hurting like **** holding onto that. Front squats i need to read up on how to position these, ima be having problems holding this in the push press position once i start useing 225 and ****, going to take these more seriously next week.


Kickass job on them hang cleans. Movin 265 fast like that is nuts!!

[big_baller]

Your stronger then me every other day when it comes to bench it seems baller.

Week 1: DE Squat/Deadlift

Speed Squats: 135x3, 225x3, 265x3,3,3,3,3,3 (fking easy! and fast as ****)

Hangcleans: 135x3, 155x1, 185x1, 205x2, 135x3 (grip gave me a problem here haha my hands started hurting after the first rep with 205.)

Front Squats: 135x3, 155x3

Nice little workout today. Squats felt like the good ol days, nice and speedy. Hang cleans were a different stroy. Probabley could of had 3 or more who knows. Didnt even feel like i would of gotten the first rep but i banged out 2 then my hands started hurting like **** holding onto that. Front squats i need to read up on how to position these, ima be having problems holding this in the push press position once i start useing 225 and ****, going to take these more seriously next week.

Nice workout Fullback.....things will start booming i have no doubt.

[Fullback_45]

Thanks guys! Things are going to boom in 8 weeks thats for sure.

DE Bench: Week 1

Speedbench: 135x3, 195x3,3,3,3,3,3,3 (decent speed)

CG Bench: 225x5, 245x5, 225x3 (easy, boring kinda)

DB Militaries: 80x5, 70x5, 60x5 (fking esy as ****)

Real good workout, took me like 30 minutes. Nothing was to failure by no means today. DB militareis were great, i think i could of probabley got 80x9-10 but my routine calls for 3x5. Next time i do these im going to fk the 90's up. Personal best is 4 long time ago so i think i can get 6-7 with the 90's.

[IronBender800]

Looking strong man!! Very nice workout!!

[AJ010]

You are the master of bitching weight up!

[big_baller]

Thanks guys! Things are going to boom in 8 weeks thats for sure.

DE Bench: Week 1

Speedbench: 135x3, 195x3,3,3,3,3,3,3 (decent speed)

CG Bench: 225x5, 245x5, 225x3 (easy, boring kinda)

DB Militaries: 80x5, 70x5, 60x5 (fking esy as ****)

Real good workout, took me like 30 minutes. Nothing was to failure by no means today. DB militareis were great, i think i could of probabley got 80x9-10 but my routine calls for 3x5. Next time i do these im going to fk the 90's up. Personal best is 4 long time ago so i think i can get 6-7 with the 90's.

Mate i can't even imagine 90's in my hands on DB militaries for 1 rep. And here you are saying you can rape that. Awesome ****.

[BPP]

jesuys

nice workout tank!

[Porky]

awsome db militaries.

prolly do 90's on military more times then i can bench them

[Fullback_45]

Hell ****ing yea bros! Thanks for the props.

ME Squat/Deadlift: Week 1

Squats: 135x5, 225x5, 275x1, 315x1, 365x8 (FKING EASY MOTHER****ER), 405x1 (****ING!!!!!!.........EASY!!!!!!!!!) 335x5, 315x5

BB Shrugs: 405x8 (**** YEA), 315x8, 225x8

DB Curls: 45x10, 40x8


WOW! What a great workout. Was supposed to do 3x5 on squats. 365 rolled around adn that mother ****er was so fking easy i jsut had to keep going. Had 2-3 left in me with 365. Then after that i was like FK IT! threw on 4 wheels, got under that bitch took that bitch deep and popped that for a EASY single, could of had 3 with that bitch. THen i was so fking pumped i put on 405 and shrugged that ****. Never used anymore then 335 for shrugs until tonight. I think i can squat 405 for 6 or 7 now fresh. What a great fking workout.

[AmateurWrestler]

Hell ****ing yea bros! Thanks for the props.

ME Squat/Deadlift: Week 1

Squats: 135x5, 225x5, 275x1, 315x1, 365x8 (FKING EASY MOTHER****ER), 405x1 (****ING!!!!!!.........EASY!!!!!!!!!) 335x5, 315x5

BB Shrugs: 405x8 (**** YEA), 315x8, 225x8

DB Curls: 45x10, 40x8


WOW! What a great workout. Was supposed to do 3x5 on squats. 365 rolled around adn that mother ****er was so fking easy i jsut had to keep going. Had 2-3 left in me with 365. Then after that i was like FK IT! threw on 4 wheels, got under that bitch took that bitch deep and popped that for a EASY single, could of had 3 with that bitch. THen i was so fking pumped i put on 405 and shrugged that ****. Never used anymore then 335 for shrugs until tonight. I think i can squat 405 for 6 or 7 now fresh. What a great fking workout.

Wow, incredibly strong squatage bro. If you can hit 405 for 6-7, I would say you can probably squat 465 ish.

[big_baller]

Hell ****ing yea bros! Thanks for the props.

ME Squat/Deadlift: Week 1

Squats: 135x5, 225x5, 275x1, 315x1, 365x8 (FKING EASY MOTHER****ER), 405x1 (****ING!!!!!!.........EASY!!!!!!!!!) 335x5, 315x5

BB Shrugs: 405x8 (**** YEA), 315x8, 225x8

DB Curls: 45x10, 40x8


WOW! What a great workout. Was supposed to do 3x5 on squats. 365 rolled around adn that mother ****er was so fking easy i jsut had to keep going. Had 2-3 left in me with 365. Then after that i was like FK IT! threw on 4 wheels, got under that bitch took that bitch deep and popped that for a EASY single, could of had 3 with that bitch. THen i was so fking pumped i put on 405 and shrugged that ****. Never used anymore then 335 for shrugs until tonight. I think i can squat 405 for 6 or 7 now fresh. What a great fking workout.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!! Who's gaining now muther ****er!!!!!!!!!!!!!!!! You are the squating king, no one comes close!

[dim3z]

fark, wat r ure stats these days man, gotten much heavier?

ure strengths through the roof now, a 500lb squat in the not to distant future man, thats crazy.

keep up the awesome work.

[IronBender800]

Thats some insane squatting dude!

Whats your squat style again and how deep were they?

Very nice though dude!

[Fullback_45]

HELL YEA BROTHERS!

Am- Thanks a lot bro. Im def looking at 455-465 come max out time along with a 475-500lb dead.

Baller- Thanks bro! Before i know it someone will of have caught up with me, its already happend with bench before haha.

Dim- Thanks man! 205 in the morning 210 at night. So im pretty much the same weight.

Iron- Outside shoulder width is the way to go. I have strong hipflexors so thats the best way to utilize them for me. As far as depth they are as low as i can go wich turns out to be 1-2 inches below parallel.


Thanks dudes, was an awsome workout to say the least.

[IronBender800]

HELL YEA BROTHERS!

Iron- Outside shoulder width is the way to go. I have strong hipflexors so thats the best way to utilize them for me. As far as depth they are as low as i can go wich turns out to be 1-2 inches below parallel.


Thanks dudes, was an awsome workout to say the least.

Good stuff man!

I think i might try a nice pl style single next week to see where im at wide cause thats def my stronger stance and i still get deep. You may have some competiton.;) Your lifts are getting insane dude!

[Porky]

come maxout for u i predict

a 475 squat

and a 485 dead ( im the only 1 thats gonna get 500!!!!wahahahhahahahhahhahahahhahahhahahhahahahha hhahahhahahhahhahhahahahahahahahahahhahahahahahaha hahahahhahahahhahahhahahahhaha)



:D :D

[Limbo]

Now THAT'S the type of workout I like to see!

Awesome!

[AJ010]

****ING INCREDIBLE!!

[Fullback_45]

**** YEA!!! Was a easy workout ot, im almost scaring myself here!

ME Bench: Week 2

Max Incline: 135x5, 185x5, 225x1, 250x1, 275x1, 290x1!!!

BB Rows: 135x5, 185x5, 205x5,5

That about took care of today. Wasnt really feeling it, just kind of a weird day buti got it and im happy with it!

[Porky]

awsome incline fullbackster.

[AJ010]

****ING INTENSE!!! YOU'RE MY HERO!!


Nah just messin, im fkin impressed though!

[big_baller]

**** YEA!!! Was a easy workout ot, im almost scaring myself here!

ME Bench: Week 2

Max Incline: 135x5, 185x5, 225x1, 250x1, 275x1, 290x1!!!

BB Rows: 135x5, 185x5, 205x5,5

That about took care of today. Wasnt really feeling it, just kind of a weird day buti got it and im happy with it!

Crazy ****, your incline will always be better than mine for sure.

[AmateurWrestler]

**** YEA!!! Was a easy workout ot, im almost scaring myself here!

ME Bench: Week 2

Max Incline: 135x5, 185x5, 225x1, 250x1, 275x1, 290x1!!!

BB Rows: 135x5, 185x5, 205x5,5

That about took care of today. Wasnt really feeling it, just kind of a weird day buti got it and im happy with it!


God damn. You are almost at 3 plates on incline dude, that's ****ing nuts.

[IronBender800]

Thats a big ass incline dude!! Awesome workout man!

[Fullback_45]

3 plates is right around the corner bros! I can almost feel it!

DE Squat/deadlift : Week 2

SPeed deads: 225x3, 315x3,3,3,3,3

Fullcleans: 135x3,3,3


Easy day. SPeed was great on deads. Just working on the form with the Fullcleans.

[big_baller]

3 plates is right around the corner bros! I can almost feel it!

DE Squat/deadlift : Week 2

SPeed deads: 225x3, 315x3,3,3,3,3

Fullcleans: 135x3,3,3


Easy day. SPeed was great on deads. Just working on the form with the Fullcleans.

How did you like the fullcleans gazza? Did you dive under it, or squat down when you got it?

[Fullback_45]

Well talking to steel and watching a video prior to the workout. You dive under it while your on the way down raqther then catch and go down. Its kinda tricky timeing the catch and the decent.

[IronBender800]

Fullcleans are a super technical lift. Nice workout man!

[Fullback_45]

DE Bench: Week 2

Speed Bench 3 grips: 135x3, 185x3, 195x3,3,3,3,3,3,3,3 (great speed)

Seated BB Militaries: 135x5, 155x3, 185x1, 225x3 (hard)

DB seated militaries: 60x5, 90x5, 60x5

Skullcrushers: 90x8, 110x5, 90x8


Real decent workout today. Im happy with it. Militaries where harder then id like but fresh i know i can get 90x8 with the DB's.

[Porky]

DE Bench: Week 2

Speed Bench 3 grips: 135x3, 185x3, 195x3,3,3,3,3,3,3,3 (great speed)

Seated BB Militaries: 135x5, 155x3, 185x1, 225x3 (hard)

DB seated militaries: 60x5, 90x5, 60x5

Skullcrushers: 90x8, 110x5, 90x8


Real decent workout today. Im happy with it. Militaries where harder then id like but fresh i know i can get 90x8 with the DB's.

nice speed benching. do u start wide or start narrow? just curious lol

militaries 225x3 damn. u military prolly as much as my max bench lol.

db seated militaries lookin good. 90'sx8 would be ez beans for u fresh. even 10 reps be ez beans im sure.

[big_baller]

DE Bench: Week 2

Speed Bench 3 grips: 135x3, 185x3, 195x3,3,3,3,3,3,3,3 (great speed)

Seated BB Militaries: 135x5, 155x3, 185x1, 225x3 (hard)

DB seated militaries: 60x5, 90x5, 60x5

Skullcrushers: 90x8, 110x5, 90x8


Real decent workout today. Im happy with it. Militaries where harder then id like but fresh i know i can get 90x8 with the DB's.

Your overhead strength...............man its ****ing crazy! why the **** can't you ench 400?

[Porky]

Your overhead strength...............man its ****ing crazy! why the **** can't you ench 400?

cuz hes a lil poo face with a big penis

:D

[AJ010]

Your military presses are incredibly insane!

[IronBender800]

Awesome militarys dude! You have some nice shoulder power!

[Fullback_45]

Thanks for the support bros! My shoulders are still sore, cant wait to hit those fking mils again.

[JackBags]

Maybe one day I'll be as studly as you.

[DONJUANPIMPIN]

Good work FB keep it up. Hey did you see my pm?

[Fullback_45]

Thanks alot bags, your squat is right there with mine man. Thanks for stopping by Don.

ME Squat/Dead: Week 3

Ext ROM pulls 3-5 inches: 135x5, 225x5, 275x1, 315x1, 365x1, 405x3!

BB Shrugs: 225x8, 405x5, 405x2, 315x5, 225x5 (fking sucked today)

BB Curls Back agaisnt wall: 110x10, 110x5

Right on the money today. I knew 405x3 was what i wanted to hit on these. **** was fking easy as hell of the ground and i didnt feel it until right about lockout. Lockout sucks so ima hit that **** hardore some more. Shrugs sucked, my callises where burning after the deads for some reason and grip sucked on shrugs.

[IronBender800]

Nice job on those deads dude!

How come you didnt do much assistance work. Ive noticed your training pretty low volume. Just wondering....

What you do obviously works though.

[Fullback_45]

I mostly get all my assistance work in on my DE Day even though I only do like cleans and frontsquats and **** haha. Thanks alot man.

[Porky]

strong ass ext rom deads. im goin for same thing on monday

405x5 strong shrugs even tho they were bad.

really strong biceps u got man. nice curls

[Limbo]

Solid workouts, bro!

Sick numbers, as always.

[big_baller]

Thanks alot bags, your squat is right there with mine man. Thanks for stopping by Don.

ME Squat/Dead: Week 3

Ext ROM pulls 3-5 inches: 135x5, 225x5, 275x1, 315x1, 365x1, 405x3!

BB Shrugs: 225x8, 405x5, 405x2, 315x5, 225x5 (fking sucked today)

BB Curls Back agaisnt wall: 110x10, 110x5

Right on the money today. I knew 405x3 was what i wanted to hit on these. **** was fking easy as hell of the ground and i didnt feel it until right about lockout. Lockout sucks so ima hit that **** hardore some more. Shrugs sucked, my callises where burning after the deads for some reason and grip sucked on shrugs.

Hey where's the 4 board ME day?

Good pulling beast.

[BPP]

strong workout bro :)

[Fullback_45]

Hell yea bros, lving the support.


DE Bench: Week 3

SPeed Bench 3 grips: 135x3, 185x3, 195x3, 205x3 (fking gtreat speed and power)

CG Bench: 250x5,5 225x5 Easy


Heres a dilema. I always want to take it to the next level, but heres the thing,...I cant. The reason being, I go in there and im warming up like always and i always look around and think "who am i going to get to spot me" because i dont have a training partner. I HATE asking for spots because people spot worth a **** and alot of them ****s are dicks and ****. Like today, I really wanted to nock out 2 sets of 260x5 and i could of. I switched everything around because ME bench is on Saturdays now when my Pling buddy is at the gym. My training is hampperd because of spots. ****ty excuse but thats the way it is when you go Solo and Heavy.

[IronBender800]

I know how you feel dude! Thats why i practically beg people to lift with me cause i have terrible workouts by myself especially benching cause of fear of failure. Anyhow still solid numbers!!

[DONJUANPIMPIN]

Hell yea bros, lving the support.


DE Bench: Week 3

SPeed Bench 3 grips: 135x3, 185x3, 195x3, 205x3 (fking gtreat speed and power)

CG Bench: 250x5,5 225x5 Easy


Heres a dilema. I always want to take it to the next level, but heres the thing,...I cant. The reason being, I go in there and im warming up like always and i always look around and think "who am i going to get to spot me" because i dont have a training partner. I HATE asking for spots because people spot worth a **** and alot of them ****s are dicks and ****. Like today, I really wanted to nock out 2 sets of 260x5 and i could of. I switched everything around because ME bench is on Saturdays now when my Pling buddy is at the gym. My training is hampperd because of spots. ****ty excuse but thats the way it is when you go Solo and Heavy.

Anyway you can bench maybe in a power rack or squat rack

[Fullback_45]

Thanks alot Bender. Don- Well in the power rack the DB bench is narrower so i kinda slide off sometimes and the pins are like 2 inches below at the lowest point or else they are like an inch above my chest and i wouldnt get a touch. Guess i should suck in really hard if i get pinned in there haha.

[DONJUANPIMPIN]

lol yeah but that sucks tho. Their should have maddatory spotters at the gym just go to the office and just pick one lol

[Fullback_45]

Haha, thatd be awsome. OR I need some freins who are fking serious about lifting who i could lift with, but they are non existant. I guess thats alright because id hate to have another hardcore weightlifter at my school.

[Porky]

fullback if u lived near me i would train with u. id spot u on decline any time babes.


haha

luckily i got my bro to train with.

just who cares about asking people for spot. just ask nicely chat up some guys at the gym befriend them and they will spot u without askin

easier said then done tho lols

[Fullback_45]

Lol didnt we already talk about this Porky? Your spots are always pretty hardcore.


I do befreind alot of people but its just a ****ing bitch. The guy i lift with on saturdays is a Pler and gives a real decent spot with a pretty nice view, almost as good as yours Porky. jk haha

[twista]

nice journal, bro. keep it up.

[AJ010]

Short and sweet workout today! Just ask someone dude, grow a pair like me! :D

[Fullback_45]

To bad the only pair you have are hanging on your chin :-)

Thanks twista!

[AJ010]

To bad the only pair you have are hanging on your chin :-)

Thanks twista!

I walked right into that one haha

[Fullback_45]

Thats becuase your just the right height Steelio! haha jk

[AJ010]

Thats becuase your just the right height Steelio! haha jk

thats why they call me da daddy bear

mmm mmm uh huh yeah !

thanksa million !

[big_baller]

Fly your ass to Aus, we'll tear up some bench.

[Fullback_45]

I wish baller nothing but a bunch of ****s around here.

DE Squat/Dead: Weak 3

Powercleans: 135x3, 155x1, 185x1, 215x3 (sucked), 205x3 (sucked),

Speed Squats: 135x3, 3, 225x3,3, 275x3,3,3 (Sucked)


Wanted 5 got 3. Cleans sucked. Squats Sucked. ****...............I know what it is and ive known it for awhile. Diet. My diet ****ing sucks. Pretty much all my pling life ive had extremely little carbs in my diet. Cereal, oatmeal, rice, pastas allt hat ****s neglected. Most of my carbs come from Bread, i have like 4 sandwiches a day and thats where the carbs are coming from. Im going to have to use all my knowledge and not be such a **** and actualley create a diet and get my fking **** in gear. All part of learning...

[Cricket_Fire]

Man, this journal is nuts. You are closegrip benching more than I've ever benched, and speed squatting mroe than I've ever speed squatted lol. Congrats on the massive weights.

[Porky]

haha im down with the sammiches too.

now that ur gonna power them carbies u can only expect good things now bro.


that 225 military is insane. i tried 185 today and got stapled. very impressive military.

[Fullback_45]

Thanks for the props bros! Always puts a smile on my face.


Not going to really cram carbs im just going to GET SOME finalley in the morning and early in the day.

[AJ010]

SICK CLEANS DUDE! What was wrong w/ the box squats?

[Fullback_45]

Thanks alot Steel. Well the cleans were so fking powerless, just felt weak today, speed was Decent, but i just got pissed during this workout for some reason and cut it short, ive been weird lately.

[Porky]

Thanks alot Steel. Well the cleans were so fking powerless, just felt weak today, speed was Decent, but i just got pissed during this workout for some reason and cut it short, ive been weird lately.

"weirder"

=)

[IronBender800]

I wish baller nothing but a bunch of ****s around here.

DE Squat/Dead: Weak 3

Powercleans: 135x3, 155x1, 185x1, 215x3 (sucked), 205x3 (sucked),

Speed Squats: 135x3, 3, 225x3,3, 275x3,3,3 (Sucked)


Wanted 5 got 3. Cleans sucked. Squats Sucked. ****...............I know what it is and ive known it for awhile. Diet. My diet ****ing sucks. Pretty much all my pling life ive had extremely little carbs in my diet. Cereal, oatmeal, rice, pastas allt hat ****s neglected. Most of my carbs come from Bread, i have like 4 sandwiches a day and thats where the carbs are coming from. Im going to have to use all my knowledge and not be such a **** and actualley create a diet and get my fking **** in gear. All part of learning...

Im the exact same way dude....my diet blows.

But most people cant put up the numbers you put up on your bad days on their best day. Keep chugging away and get that diet better man!

[big_baller]

I wish baller nothing but a bunch of ****s around here.

DE Squat/Dead: Weak 3

Powercleans: 135x3, 155x1, 185x1, 215x3 (sucked), 205x3 (sucked),

Speed Squats: 135x3, 3, 225x3,3, 275x3,3,3 (Sucked)


Wanted 5 got 3. Cleans sucked. Squats Sucked. ****...............I know what it is and ive known it for awhile. Diet. My diet ****ing sucks. Pretty much all my pling life ive had extremely little carbs in my diet. Cereal, oatmeal, rice, pastas allt hat ****s neglected. Most of my carbs come from Bread, i have like 4 sandwiches a day and thats where the carbs are coming from. Im going to have to use all my knowledge and not be such a **** and actualley create a diet and get my fking **** in gear. All part of learning...

215x3 on powercleans is nothing to be pissed about though man. Your at a level where you'd burn up carbs big time now with all this strength. I used to eat brownies and peanut m and m's for my carbs lol.....don't do that.

You want to stay in your weight range so i suggest you find carbs in brown bread and brown rice. Oats is also good. Pasta might stack on the weight if your not carefull.....but **** it taste's good.

The other alternative if you don't want to change your diet too dramatically is have a few lollies before and after a workout. Good 'ol simple carbs.

I just got me some bodyquick which i'll try out this monday, i'll tell you how it goes and see if you'll benifit from it.

[Limbo]

Wait, who's making sandwiches? :D

Fullback, to maintain your bodyweight, you need to be eating a maintenance number of calories, regardless of the P/F/C breakdown. Obviously you want to be eating lots of protein and carbs, but the only factor that controls bodyweight is the total number of calories eaten.

[Fullback_45]

Thanks alot guys for the advice.


To end this semi-crappy week

ME Bench: Week 3

Bench: 135x5, 185x3, 225x3, 275x1, 305x1,x2 , 225x5

Incline DB: 60x5, 100x3, 60x5

BB Rows: 135x5, 185x8, 205x10, 185x6, 135x6

Standing wrist curls: 135x10,10,10


****. Was supposed to 3 rm today on bench. So bench is feeling really good and i get this guy to spot me and im like "when i need you ill tell you and then spot it please" so 305x1 is solid then i go for 2 and im getting it and he GRABS IT so i go to redo it and in my mind im thinking "FUUUUUUUCK" and the mother****er was holding the bar the whole time. then hes like "ONE MORE!" SON OF A BITCH,...................THIS WORKOUT GOT ****ED UP. ****.

[PhilosopherKing]

Those are some solid numbers. Good job.

[big_baller]

LOL mate that sucks.

I had some guy do that to me and during the set i just said "DON'T TOUCH THE ****ING BAR!!!!" He knew i was pissed so he kinda just stood back.

Sometimes you have to be cruel to be kind.

Go again next week.

[Porky]

i dont know how some people dunno how to spot. im the worlds best spotter

[Limbo]

Still looks like a good workout, bro.

Spotting is always so hit-and-miss at the gym. Ah well, you'll get it next time for sure.

[IronBender800]

Haha dude i know exactly how that is. Make sure before your set you make it clear you dont want their hands to come anywhere near the bar until you tell them. Awhile back when i was maxing on declines ****er grabbed 295 from me when it was going up. And in cancun i told this ****er loud and clear dont touch it tell i say so while im repping 245 and not struglling ****face has 2 fingers on the damn bar every rep! WTF!!! lol.

[AJ010]

Awww f*ck man. That's not cool.

Next time just say don't touch the bar at all unless you say to grab it.


Fkin nice incline dumbells though!!!

[Fullback_45]

I explained to this ****er not to touch it but i made up for it today.


Week 4: ME Squat/Dead

Squats 1inch or so below parallel (norm depth for me): 135x5, 225x3, 275x1, 315x3, 365x1, 405x5, 415x3, 405x1, 315x3


Front squats: 135x3, 155x3, 175x1, 185x1, 205x2 (grip fking slipped)

Shrugs: 225x8, 315x6,6,6 easy

On the right track now. Fking nice ass day in the gym, first day of my new plan and im loving it.

[DONJUANPIMPIN]

Nice workout. What's your max for front squat?

[Porky]

nice damn mothaflavin skwats. a 5 plater skwat is comin up for you soon fullback

[Fullback_45]

Thanks alot bro. Not sure, the bar position is the issue. My left wrist has been ****ed up for the past 2 years and i cant bend it back so the bar is severyly ****ed up during the movment. My legs could probabley handle 315 i suppose maybe.

[IronBender800]

Huge squats dude! Try the cross grip or whatever for front squats. :) Keep up the good work dude!

[AJ010]

Incredible workout! 415x3 DAMN! Good **** bro! I have the same prob w/ front squats too as I told you...ive never done them before though.

[big_baller]

I explained to this ****er not to touch it but i made up for it today.


Week 4: ME Squat/Dead

Squats 1inch or so below parallel (norm depth for me): 135x5, 225x3, 275x1, 315x3, 365x1, 405x5, 415x3, 405x1, 315x3


Front squats: 135x3, 155x3, 175x1, 185x1, 205x2 (grip fking slipped)

Shrugs: 225x8, 315x6,6,6 easy

On the right track now. Fking nice ass day in the gym, first day of my new plan and im loving it.

Good job with the new plan. Those squats........massive as always, 500 is around the corner mate.

[Limbo]

Awesome workout, as always!

[Fullback_45]

Thanks alot guys, my legs are fking sore as **** and it feels awsome!


DE Bench: Week 4

Speedbench 3 grips: 135x3, 185x3,3,3,3,3,3

CG Bench: 225x8,8,4 (2 reps shy of failure each set,...nice)

DB Militaries: 45x5, 80x5, 80x4, 65x5

Was a real nice workout. Tired as **** but my plan is working nicely I can feel already. Without that extra meal of carbs this workout would of sucked. Had alot left on in the tank today until the shoulders came around. CG and Speed was very nice.

[Porky]

Thanks alot guys, my legs are fking sore as **** and it feels awsome!


DE Bench: Week 4

Speedbench 3 grips: 135x3, 185x3,3,3,3,3,3

CG Bench: 225x8,8,4 (2 reps shy of failure each set,...nice)

DB Militaries: 45x5, 80x5, 80x4, 65x5

Was a real nice workout. Tired as **** but my plan is working nicely I can feel already. Without that extra meal of carbs this workout would of sucked. Had alot left on in the tank today until the shoulders came around. CG and Speed was very nice.

awsome close gripping.

good to see things are goin tightly

[IronBender800]

Awesome close gripping dude! Looking super strong! Keep up the good work!

[big_baller]

Thanks alot guys, my legs are fking sore as **** and it feels awsome!


DE Bench: Week 4

Speedbench 3 grips: 135x3, 185x3,3,3,3,3,3

CG Bench: 225x8,8,4 (2 reps shy of failure each set,...nice)

DB Militaries: 45x5, 80x5, 80x4, 65x5

Was a real nice workout. Tired as **** but my plan is working nicely I can feel already. Without that extra meal of carbs this workout would of sucked. Had alot left on in the tank today until the shoulders came around. CG and Speed was very nice.

Sexy workout.

[Fullback_45]

Thanks alot guys!


DE Squat/Dead: Week 4

Speed Deads: 135x3, 225x3, 315x3,3,3,3,3 (real nice)

PowerCleans: 135x3, 185x3, 205x3 (could of had 5 or 6 easy)

DB Curls: 45x12, 50x5, 40x10 Really easy **** here.

Really good day. Everything was easy as ****.

[Porky]

great workout budster.

it feels good to throw 315 around doesnt it.

[Limbo]

Nice speed work!

What do you think your DL max is now?

[Porky]

ill tell you where his max dl is at!!!

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WAY DOWN HERE BELOW PORKY'S MAX DL

[Fullback_45]

Thanks brothers. My max im thining is atleast 475 or upwards! Porky, your the fking man thats for sure. Id pay just to load your bb before you pull it.

ME Bench: Week 4

Benchpress: 135x5, 185x3, 225x3, 250x3, 280x3, 290x2, 275x3, 265x3, 225x3, 135x5 (WOW, this fking **** was easy, i should of been a man and went for 3rd rep on 290. I probley waited a minute in between each set, was on a nice ass roll)

Front db raises: 25x6,6,6


What a bad ass fking week. Todays bench was fking so easy.

[Porky]

nice workout to finish off the week.

great benching sir

[IronBender800]

Looking strong dude! Nice job on the speed deads and benching! Why such super low volume though?

[big_baller]

Nice little wave you've got going there on bench.

[Fullback_45]

Thanks guys! Low volume because the gym was closing soon and my bi's where so fking sore that i opted out of rows.

ME Deadlift/Squat: Week 5

Deadlifts: 135x3, 225x3, 275x1, 315x1, 365x1, 405x1, 455x2 (PR!), 455x1, 455x1, 460x1 (PR! Not even a max)

BB Rows: 135x5,5 lower back was tired so ill hit these hard on the DE Bench day.

Shrugs: 225x10,10


Really a sweet day. SO much power on these deadlifts. The weight just gets blasted from the ground to mid thigh then i have to work for it while i turn red as ****. 460 was def the easiest pull out of all of them. Great day. 475-495 come max out in 3 weeks!

[Pro]

You are doing great Fullback! Maybe even 500 will come!

[Fullback_45]

Hey thanks pro. Im really happy wit the way things are going, repped 290 bench, 4+ squats and 4+ deads all in the past 7 days! Cant wait for max deads.

[Porky]

NICE DEADLIFT AFTER a dobule and 2 SINGLES WITH 455. im the same way i blast from the floor now. gonna be fixin that with some rack pulls soon tho.

awsome deadlifts. man youll hit a 5 plater i know it. good beans man

[Fullback_45]

Hell yes. Something big is being pulled real soon. I just keep getting more pumped and motivated each week.


DE Bench: Week 5

CG Incline: 135x5, 3, 185x3, 225x1, 250x3, 260x3, 245x3

Speed bench: 135x3,3,3, 185x3,3,3, 205x3,3 (great speed)

BB Mils: 115x5, 135x10, 8, 5 (Taking it light)

BB Standing wrist curls: 135x10, 155x10,10

Very nice work. Things felt really strong. Could of had 250x5 on incline it was that eas for close grips but 260 wasnt that easy.

[AJ010]

You piece of ****! You're sooo strong! Damn impressive inclines!

[big_baller]

VERY nice, these carbs are making you stronger than ever.

****ing good job!

[IronBender800]

SUPER STRONG DEADS AND INCLINES DUDE!!!!

Your gonna bench 300 on the incline soon. Keep up the good work man!

[Fullback_45]

Damn thanks for the support guys. I think i can CG bench 275/280 maybe!


DE Squat/Dead: Week 5

Speed Squats: 135x3, 225x3,3,3,3,3

Powercleans: 135x3, 185x3, 195x5, 135x5

DB Curls: 50x10, 45x8, 35x5


Took today really light, even on the speed squats. I dont want to be sore on the Rudders tomarrow when im taking my final flight to get my pilots liscence! Cleans felt great, alot of power on every rep but i was going to fast and by the time i was done i was out of air and breathing like a bitch almost.