Strong PP's. Loving the poundstones at the end. For all you guys that run strength programs without direct bicep work, this is a great quick way to incorporate that.
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12-13-2012, 05:32 AM #3181
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12-13-2012, 05:39 AM #3182
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Thanks Mike, funny thing about push presses. Since i tried that high volume/frequency approach few weeks back i did push presses 3x a week, my delts blew up a lot. But strength didnt seem to move. But now i am only training Push press 1x a week and with structure and they feel easy/comfortable each week
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-13-2012, 06:18 AM #3183
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12-13-2012, 06:19 AM #3184
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,968
- Rep Power: 142830
Grats on passing the driving test! LOL @ wanting to honk at the girl
Nice work on the push presses
Someday I'll bring the bar outside and try thosePRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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12-13-2012, 06:24 AM #3185
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Hah i know right, i try to let things go back to how they were but she doesnt want us to have our late chats anymore since she believes it will give me the wrong impression.
Ill pull a big deadlift soon. I recon im almost stronger than ever on these, some heavy squat partials and some heavy RDL next workout should see me in the 575+range
Cheers man, felt good for sure. I had to be disciplined for sure!
Loving my push presses, feeling so strong on them Get on them son!~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-13-2012, 06:28 AM #3186
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12-13-2012, 06:30 AM #3187
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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12-13-2012, 10:22 AM #3188
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12-13-2012, 05:57 PM #3189
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12-13-2012, 06:04 PM #3190
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12-15-2012, 06:04 AM #3191
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
15/12/12 ---- INTENSITY DEADLIFT + BENCH----
GYM WEIGHT-----------------202lbs <--- hmmm
SESSION DURATION--------1hr 33mins
REST TIMES -----------------4-5mins
WEATHER--------------------19C (68F)cool
MIND-------------------------8/10
HEART RATE------------------67b/p/m
NOTES--Nice session tonight, was feeling about 90% bit tired though and also bit stressed from work so cals arent around 4k more like 3,500 for last 3 days or so which isnt good but i still pulled out some nice work in the gym. Smashed a nice set of 5 at 475. Grip was going but if i used straps had 6-7. Then did some nice back off sets. Kinda messed macenkos tonight, bench felt hard with no leg drive but i did what i thought was right but probably off. lol Gonna smash week 6 hard next workout. But need to rest CNS after tonight. Looking to hit big numbers on benh next session so stick around.
Purple= (work set) Red= (PR)
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Warm Ups
--glute foam roll
--good mornings -barx20
Deadlift
135x2
135x1
225x1
315x1
405x1
455x1
475x3
475x5 <--- (more) tough would have hit 6-7 with straps., damn grip.
475x2 <--- pretty quick, (more)
Pretty solid work in here, i seldom do reps on the deads whoever knows me will realize this so the 5 rep set wasnt clean lol but good. Strength was there for 7 but i would have had to grind and hitch. I think best is 475x3 srs prior to this lol
RDLs
135x8
225x8
315x5
405x3
405x3
Real hard on low back, tired as hell now
Light Front Squats
185x5
185x5
Bench Press ~macenkos wk5b
125x8
190x8
235x6
250x5
265x4
275x2
275x2
250x5
Just stuck to 2 doubles at 275. Had more but basically low body and low back were cramping and wrecked so took it easy. Ready to smash next wk6.
Incline DB Press
35sx1 min
35sx1 min
Chin Ups
BWx6
BWx5
BWx5
Damn i used to be awesome at these wehn i was 175 ish.
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-15-2012, 06:08 AM #3192
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12-15-2012, 06:10 AM #3193
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Tomorrow night, but im probably not gonna go.
She doesnt like me and if i go and drink heaps i WILL say something that most likely will see me lose my job on the spot.
Hey!! Sup. Love the avi
Lulz, yeah usually every 2 weeks. I suck at them , max is only 150x1~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-15-2012, 06:13 AM #3194
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Thanks Mike, really pushing this workout hard and till new years. I want a deadlift pr badly.
Yeah after the deads my low back and glutes were kinda gone lol, so belted up and still felt my low back was gonna snap too. Probably should have stuck to 315 for sets but oh well.
Couldnt remember macenkos tonight, so kinda went ahead and did what i thougth was close., gonna smash next bench workout nicely. Want 275x7.~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-15-2012, 06:35 AM #3195
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,968
- Rep Power: 142830
Awesome pulling! Impressive reppage with 475
Those 4 plate RDLs are crazy after the fact. I dunno how you had any gas left for benchingPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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12-15-2012, 06:42 AM #3196
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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12-15-2012, 06:51 AM #3197
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12-15-2012, 07:03 AM #3198
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Depending on next weeks intensity workout ill probably settle for no less than 580. Ill hope to rest well and next week pull a nice 525x2(x3). If that happens reasonably smooth that will be followed by some real heavy squat lockouts, with heap of glute iso work. Then we rest till max!
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-15-2012, 07:52 AM #3199
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12-15-2012, 08:52 AM #3200
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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12-15-2012, 08:56 AM #3201
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,968
- Rep Power: 142830
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12-15-2012, 08:59 AM #3202
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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12-16-2012, 04:14 PM #3203
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,028
- Rep Power: 207615
475 x 5 deadlift.... fuarkkkkkk. Mirin super hard. Also real excited for 2 weeks from now!
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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12-16-2012, 04:45 PM #3204
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12-16-2012, 05:04 PM #3205
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12-16-2012, 06:08 PM #3206
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12-16-2012, 08:20 PM #3207
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12-16-2012, 09:54 PM #3208
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12-16-2012, 11:46 PM #3209
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
thanks man, had couple more in me if i grinded hard.
yeah i suck at repping deads
Thanks Josh, na man best is 505x3.
Nice man go for it!
Thanks colin appreciate it man, hows the back?
Cheers Jason, been at it now for couple weeks real heavy just building nicely~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-19-2012, 05:42 AM #3210
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
]19/12/12 ---- INTENSITY BENCH----
GYM WEIGHT-----------------203lbs
SESSION DURATION--------1hr 00 mins
REST TIMES -----------------2-3 mins
WEATHER--------------------16C (62F)wet
MIND--------------------------8/10
HEART RATE------------------66b/p/m
NOTES--Big night last night, went to house party and drank absense, Jds, white wine all night till early hrs, got not much sleep and had a bad day at work, got 1x written warning for having a small radio next to me at the register. (possibly 2nd for swearing) I got into another shout match with boss and she kept writing stuff down and being a bitch, i said good luck keep your job once OHS and human resources find out about your bullying tactics. She lost it and shouted more and just was a long drawn out day, she asked me to sign my written warning, i more or less told her to fuk off. No way was i signing it.. fuk that shi.t But lol anyway trained and wasnt overly good session due to many factors obviously. Good chance ill get transfered to another store till she fuks off from my store in 8 weeks time.
Purple= (work set) Red= (PR)
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Warm Ups
--RC work
Bench Press WK6A
125x8
190x8
235x6
250x5
265x4
275x3 easy!
290x3 <--- wayy harder than it should have been
265x5
250x5
Nothing left, a shame how heavy 290 was. which sucks. I know i shouldnt drink prior to workout day
CGBP
255x2
255x2
255x2
Hmmm
DB Single Arm Extensions
30sx15
30sx15
Nothing too hard at all
Band Pull Aparts
x10
x10
x10
Chins
BW x6
BW x5
BW x5~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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