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[QUOTE=ErickStevens;1014183653]Since the theme of this journal is improvement, I thought I'd share my 2012 Year In Review video with you guys...
[youtube]MhzURJbuhEc[youtube][/QUOTE]
You went from a 465 squat to a 540 squat in 1 year?! Explain yourself! What were you doing again before RTS?
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[QUOTE=arian11;1016056863]You went from a 465 squat to a 540 squat in 1 year?! Explain yourself! What were you doing again before RTS?[/QUOTE]
He's been been doing alot if cycling. Dat der tour de France livestrong plan ;)
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[B]Day 45 of USAPL Florida State Open Prep[/B]
Deadlift (w/ belt, stiff bar)
495 x 4 @ 5
545 x 4 @ 7
585 x 3 @ 10 * Lost my grip on the last rep! Stupid Jimmy Dean sausage fingers.
545 x 4 @ 9
Pause Squat (w/ belt)
320 x 4 @ 5
370 x 4 @ 7
410 x 4 @ 9
370 x 4 @ 9
High Bar Squat (w/ belt)
280 x 6 @ 7
320 x 6 @ 9
280 x 6 @ 8
280 x 6 @ 9
Rows, curls, abs, and grip training.
[youtube]CLdCJ6WH4eo[/youtube]
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[QUOTE=psychodiver9;1016034713]I love the voice over. It cut out at the end though. Is the right arm an injury issue?[/QUOTE]
Yeah, my right arm has always lagged behind. I broke my wrist in high school and it hasn't been the same since. I actually tweaked it a little when I missed the hook.
[QUOTE=CROMAGS1985;1016044963]Please do the next voice over like a wrestling promo.[/QUOTE]
lol, inb4 blown speakers
[QUOTE=arian11;1016056863]You went from a 465 squat to a 540 squat in 1 year?! Explain yourself! What were you doing again before RTS?[/QUOTE]
RTS took me from 415 to 465. Smolov took me from 415 to 540. Hopefully RTS takes me to 600 this year!
[QUOTE=psychodiver9;1016057263]He's been been doing alot if cycling. Dat der tour de France livestrong plan ;)[/QUOTE]
I'd ask for my money back if that was the case!
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This thread is boring, where's the n00dz?
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[QUOTE=ErickStevens;1014183653]Since the theme of this journal is improvement, I thought I'd share my 2012 Year In Review video with you guys...
[youtube]MhzURJbuhEc[/youtube][/QUOTE]
Bumping this since its first time I got a chance to watch it. Nobody appreciates the blood,sweat, and tears that goes into these improvements. The fact of the matter is this video can show a brief insight of that of such a short time span. Good job, always impressed by your improvements, they always keep coming!!!
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[B]Day 46 of USAPL Florida State Open Prep[/B]
Raw Competition Bench
245 x 3 @ 6
265 x 3 @ 7
275 x 3 @ 8
285 x 3 @ 9
265 x 3 @ 8
265 x 3 @ 9
Bench vs Doubled Minis
185 x 3 @ 5
205 x 3 @ 7
225 x 3 @ 9
215 x 3 @ 8
215 x 3 @ 9
Rolling DB Extensions
50 x 6 @ 8
60 x 6 @ 9
50 x 6 @ 8
50 x 6 @ 9
Pull ups, delts, triceps, abs, and Prowler.
[youtube]V1S3ON6NX1M[/youtube]
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Digging the commentary vids!
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[QUOTE=KelseaMarie;1017388383]No n00dz, no care.[/QUOTE]
You first!
By "guys who bench alot more than me", do you mean stig brah?
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[QUOTE=KelseaMarie;1017388383]No n00dz, no care.[/QUOTE]
Negged.
[QUOTE=arian11;1017398143]You first!
By "guys who bench alot more than me", do you mean stig brah?[/QUOTE]
Stig. Zack tried to get me to do it awhile back but I didn't listen.
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[B]Day 47 of USAPL Florida State Open Prep[/B]
Squat (w/belt)
410 x 3 @ 6 (No Belt)
460 x 3 @ 7
500 x 3 @ 9
470 x 3 @ 9
2 Count Pause DL (w/ Belt, Stiff Bar)
455 x 3 @ 6
500 x 3 @ 7
545 x 3 @ 9
515 x 3 @ 9
Pendlay Row
155 x 6 @ 8
175 x 6 @ 9
155 x 6 @ 8
155 x 6 @ 9
Curls, GHRs, abs.
[youtube]owsP5AK31EY[/youtube]
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I for one would be interested to see what your weight/rep/set schemes for your accessory work is like, or do you not really write that stuff down?
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[QUOTE=adamsz;1018270263]I for one would be interested to see what your weight/rep/set schemes for your accessory work is like, or do you not really write that stuff down?[/QUOTE]
I will start listing it then. Today I did:
Bodyweight GHRs x 9, 7
EZ Bar Curl 75 x 10 super setted w/ EZ Bar Reverse Curl 75 x 10
Ab Wheel 3 x 15
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Eric, how wide is your stance on those DL?
nice job on that Squat
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[QUOTE=ErickStevens;1018272493]I will start listing it then. Today I did:
Bodyweight GHRs x 9, 7
EZ Bar Curl 75 x 10 super setted w/ EZ Bar Reverse Curl 75 x 10
Ab Wheel 3 x 15[/QUOTE]
nice man, thanks. I just recently joined a gym that has a real GHR machine and I've finally worked up to 10 reps for a few sets. Then one of my coaches will hop on and do 30+ I'm just like wtf is this real life... Can only do 3 x 10 on the ab wheel, looks like I gotta step my game up :p
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[QUOTE=vitornoob;1018273633]Eric, how wide is your stance on those DL?
nice job on that Squat[/QUOTE]
Thanks. My shins are lined up with the outermost rings.
[QUOTE=adamsz;1018288993]nice man, thanks. I just recently joined a gym that has a real GHR machine and I've finally worked up to 10 reps for a few sets. Then one of my coaches will hop on and do 30+ I'm just like wtf is this real life... Can only do 3 x 10 on the ab wheel, looks like I gotta step my game up :p[/QUOTE]
Normally I'm good for 10 but today my hamstrings were completely wrecked.
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[QUOTE=ErickStevens;1018272493]I will start listing it then. Today I did:
Bodyweight GHRs x 9, 7
EZ Bar Curl 75 x 10 super setted w/ EZ Bar Reverse Curl 75 x 10
Ab Wheel 3 x 15[/QUOTE]
You find just doing 1-2 sets is sufficient?
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[QUOTE=vitornoob;1018273633]Eric, how wide is your stance on those DL?
nice job on that Squat[/QUOTE]
[QUOTE=psychodiver9;1018324513]You find just doing 1-2 sets is sufficient?[/QUOTE]
After all that squatting and deadlifting? Yup.
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These new commentary videos are sickkkk, awesome pauses and pendlays today.
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[QUOTE=ErickStevens;1018326353]After all that squatting and deadlifting? Yup.[/QUOTE]
Lol true. Just meant in terms of development for those non major muscles ie the one set of biceps. Ibknow they get hit indirectly in rows etc. Just curious. Thanks
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[QUOTE=Bonkies;1018328703]These new commentary videos are sickkkk, awesome pauses and pendlays today.[/QUOTE]
Thanks, glad you're enjoying it!
[QUOTE=psychodiver9;1018329173]Lol true. Just meant in terms of development for those non major muscles ie the one set of biceps. Ibknow they get hit indirectly in rows etc. Just curious. Thanks[/QUOTE]
Oops, I did 3 sets of biceps. ;)
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Solid squats and Pendlays, man. What's the most comfortable Pendlay grip for you? I'm still experimenting, but I'm think I have preference for a wider grip.
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[QUOTE=anuragp122195;1018387533]Solid squats and Pendlays, man. What's the most comfortable Pendlay grip for you? I'm still experimenting, but I'm think I have preference for a wider grip.[/QUOTE]
Pretty wide. Definitely outside shoulder width.
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[B]Day 48 of USAPL Florida State Open Prep[/B]
2 Count Pause Bench
225 x 3 @ 6
245 x 3 @ 7
265 x 3 @ 8
275 x 3 @ 9
255 x 3 @ 8
255 x 3 @ 9
1/2 Board Press (Light Touch)
225 x 3 @ 6
245 x 3 @ 7
265 x 3 @ 9
245 x 3 @ 7
245 x 3 @ 8
245 x 3 @ 9
JM Press
155 x 6 @ 6
175 x 6 @ 7
195 x 6 @ 9
175 x 6 @ 7
175 x 6 @ 8
175 x 6 @ 9
[youtube]wxM0fiR_LRM[/youtube]
[B]Accessory Work[/B]
Neutral Wide Grip Pulldowns
120 x 10
140 x 10
160 x 10
170 x 10
DB Side Laterals
(MyoReps) 15 x 15, 10, 10, 10, 6, 6, 6
Band Pushdowns
Mini x 20 (3x)
Hanging Straight Leg Raise
3 x 8
[B]Conditioning[/B]
102 burpees in 5 minutes.
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shoo, i've done 100 burpees for time before... after about 60 i was pretty sure my arms were gonna fall off...
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[QUOTE=wrkoutfrq;1019332373]shoo, i've done 100 burpees for time before... after about 60 i was pretty sure my arms were gonna fall off...[/QUOTE]
It wasn't the arms for me, it was the leg pump that did me in.
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[B]Day 49 of USAPL Florida State Open Prep[/B]
Deadlifts (Stiff Bar)
405 x 3 @ 4
455 x 3 @ 5
500 x 3 @ 6
+ Belt
545 x 3 @ 7
575 x 3 @ 8
600 x 2 @ 10 * Ffffuuuuuu. Something I forgot to note in my commentary - Whenever I push the pause DLs hard on Wednesday, I usually have a bad DL day on Saturday. Oh well, next time.
2 Count Pause Squats
320 x 3 @ 5
+ Belt
370 x 3 @ 8
390 x 3 @ 9
350 x 3 @ 8
350 x 3 @ 9
High Bar Squats (w/ Belt)
320 x 5 @ 9
280 x 5 @ 8
280 x 5 @ 9
[youtube]DskO9T8waME[/youtube]
[B]Accessory Work[/B]
One Arm DB Rows
110 x 6 (3x)
GHR
BW x 8 (3x)
DB Hammer Curl
50 x 10 (3x)
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nice work E. The meet is the one on the 22/23 in davie, fl right?
I prob won't have anything going on I might come check it out since i'm local.
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Cool stuff. I still lol at some of the RPEs.