Pulling Power Movement: Bent rows
225x5
225x5
275x3
Assistance Pulling movement: Weighted Pull ups
2x10 BW (easy on tendons this week)
Auxiliary Pulling movement: Rack chins
2x10
Pressing Power Movement: Flat dumbbell presses
120x4
120x4
120x5
Assistance pressing movement: Weighted dips
2x6 90lbs
Assistance pressing movement: Seated dumbbell shoulder presses
75x8
75x8
76x6
Auxiliary curling movement: Cambered bar curls
3x10 95
Auxiliary extension movement: Seated Overhead tricep extension
120x8
120x8
120x6
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Thread: Memcop's WJ
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12-03-2012, 06:54 PM #691Homerotic Modulator, Envious of Idiocy
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12-04-2012, 02:36 PM #692
5 minute jump rope
Foam roll
Pressing Power Movement: Box Squats
135x10
185x8
225x5
255x3
Assistance pressing movement: Hack Squats
225x10
225x10
Assistance extension movement: Leg extensions
7x whole stack
7x whole stack
Assistance pulling movement: Stiff legged deadlifts
225x10
225x10
Auxiliary calf movement: Standing calf raise
270x10
270x10
Walked 20 minutesHomerotic Modulator, Envious of Idiocy
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12-04-2012, 05:17 PM #693
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12-04-2012, 05:19 PM #694
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
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12-06-2012, 06:43 PM #695
Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 185
Hypertrophy pulling movement: Rack chins
3 sets of 12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps 140
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12reps 100lb dbs
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 140lbs
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps 70lb dbs
Hypertrophy shoulder movement: Upright rows
2 sets of 12 cable 50lbs
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 15 reps 25lbs
walk 20 minutes post workoutHomerotic Modulator, Envious of Idiocy
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12-06-2012, 07:48 PM #696
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12-06-2012, 10:09 PM #697
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12-09-2012, 06:36 AM #698
Lower Body Power Exercise speed work: Box Squats
4 sets of 6 at 205lbs
Hypertrophy pressing movement: Trap bar DL
3 sets of 12 reps 245
Hypertrophy pressing movement: Leg presses
2 sets of 15 reps (machine)
Hypertrophy extension movement: Leg extensions
3 sets of 15 205
Hypertrophy curling movement: GHR
3 sets of 6 assisted (band)
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps (machine)
Skipped calf setsHomerotic Modulator, Envious of Idiocy
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12-09-2012, 06:41 AM #699
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 85lbs
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 10 80lbs
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps Two plates loaded (iso-wide)
Hypertrophy fly movement: pec deck
2 sets of 15
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of12 reps (machine)
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 15 reps 20lbs
Hypertrophy extension exercise: Seated tricep extension with 100lb db
3 sets of 12 reps
JM press
3 sets of 8 at 135
Hypertrophy extension exercise: Cable kickbacks
2 sets of 20 repsLast edited by memcop; 12-09-2012 at 06:56 AM.
Homerotic Modulator, Envious of Idiocy
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12-11-2012, 02:07 PM #700
Pulling Power Movement: Bent over or Pendlay rows
135x10
225x5
275x3
225x5
Assistance Pulling movement: Weighted Pull ups
2 sets of 10 bw
Auxiliary Pulling movement: Rack chins
2 sets of 8 at 85lbs
Pressing Power Movement: Flat dumbbell presses
5x120
5x120
4x120
Assistance pressing movement: Weighted dips
2 sets of 6 at 75lbs
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 10 with 70lbs
Auxiliary curling movement: Cambered bar curls
3 sets of 10 reps at 85
Auxiliary extension movement: JM press
135x15
185x5
205x4x2Homerotic Modulator, Envious of Idiocy
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12-11-2012, 02:14 PM #701
Pressing Power Movement: Box Squats
135x10
185x5
225x5
225x5
275x2
free squat 315x3
Assistance pressing movement: Trap bar DL
325x6
415x6
Assistance extension movement: Leg extensions
305x8x2
Assistance pulling movement: Stiff legged deadlifts
3 sets of 8 reps at 225
Assistance pulling/curling movement: Glute ham raises
2 sets of 6 reps band assistedLast edited by memcop; 12-18-2012 at 10:13 AM.
Homerotic Modulator, Envious of Idiocy
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12-12-2012, 10:10 AM #702
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12-12-2012, 11:08 AM #703
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12-12-2012, 12:43 PM #704
Made a wrist log bro and everything was going great regarding recovery. Got some powerful anti inflammatorys to take the swelling down and lifts were going up great but ran out of those and the swelling came back so now got to go to the doctors for some more. And also (hadn't worked legs that day either) but on Sunday was getting into the wife's car and must of been the way I twisted my leg but my knee dislocated itself and it hurt like a mother! Popped back in after a few minutes but oh lawd do not want again. Staying positive though
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12-12-2012, 12:48 PM #705
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12-12-2012, 12:50 PM #706
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12-14-2012, 02:21 AM #707
Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 185lbs
Hypertrophy pulling movement: chins
3 sets of 12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps with 140lbs
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 15 reps with 90lbs
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 reps 140lbs
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 10 reps 70lbs
Hypertrophy shoulder movement: Upright cable rows
2 sets of 15 reps 42.5 lb
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 15 reps with 20lbsHomerotic Modulator, Envious of Idiocy
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12-14-2012, 03:23 AM #708
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12-18-2012, 10:05 AM #709
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12-18-2012, 10:12 AM #710
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3 reps 255
Assistance Pulling movement: Weighted Pull ups
2 sets of 10 reps Body weight
Auxiliary Pulling movement: Rack chins
2 sets of 10 reps two plates in lap (90lbs)
Pressing Power Movement: Flat dumbbell presses
3 sets of 5 reps 120lbs
Assistance pressing movement: Weighted dips
2 sets of 6 reps *finding an alternate for this one to much pain in arms
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 reps 80lbs
Auxiliary curling movement: Cambered bar curls
3 sets of 10 reps 105lbs
Auxiliary extension movement: JM press
3 sets of 10 reps 185lbsHomerotic Modulator, Envious of Idiocy
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12-18-2012, 02:27 PM #711
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12-18-2012, 02:40 PM #712
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12-18-2012, 02:45 PM #713
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12-18-2012, 02:49 PM #714
Day 2: Lower Body Power Day
Pressing Power Movement: Box Squats
135x10
185x6
225x6
275x3
295x2 +one so close then rack ride
Free Squat
315x3
335x1
Assistance pressing movement: Trap bar DL
325x10
415x6
465x5 +1 shedding 50lbs
Assistance extension movement: Leg extensions
2 sets of 8 reps whole stack
Assistance pulling movement: Stiff legged deadlifts
2 sets of 10 reps 225
Assistance pulling/curling movement: Glute ham raises
3 sets of 6 reps band assisted
Auxiliary calf movement: Donkey calf raise
3 sets of 10 reps Whole stack
Auxiliary calf movement:standing calf raise Super set with above
3 sets of 15 reps each legHomerotic Modulator, Envious of Idiocy
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12-18-2012, 02:51 PM #715
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12-18-2012, 02:57 PM #716
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12-18-2012, 08:48 PM #717
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12-18-2012, 08:56 PM #718
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12-18-2012, 09:09 PM #719
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12-18-2012, 09:14 PM #720
How long are your typical lower power and hypertrophy lifts, ballpark figures? Also, do you use a belt at all? I feel like I'd ruin my back (again) after box squats and pushing 1-5 reps with free squats afterwards lol.
Both of mine run about 90 mins, but my volume even on power days is paltry. Hope everything's alright with the recent happenings as well, and that Christmas prep has been good. Still baffled it's a week away...
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