Comps & Racketteer's Dual Log/Race

[comps]

23/03/2012

Deadlift
135x3
225x2
345x5

Standing Overhead Press
80x5
100x5
115x5
130x4

Pullups
BW x 15RP

Dumbell Curls
35 x 15RP

Tricep Pushdowns
50 x 15RP

Calf Raises
80 x 15RP

[parachuter]

why press after deadlifting?

and u just doing ur own thing right now or a program?

[comps]

why press after deadlifting?

and u just doing ur own thing right now or a program?

No idea why I press after deadlifting. Just used to it I suppose.

I'm kind of running madcows with a shet ton of accessory work.

[InfiniteExcel]

Wtf, I didn't think your shoulders were as strong as they are. What's your PR for deads and what does RP stand for? (rotated palms?)

[comps]

Wtf, I didn't think your shoulders were as strong as they are. What's your PR for deads and what does RP stand for? (rotated palms?)

Haha, I pulled a muscle in my shoulder so I haven't been lifting too heavy. Thanks for that compliment

My PR for deadlifts = 375x5

RP = rest pause

Side note: decided to start counting calories.

Once I finish this meal I'll only be at 1145 calories.
Not eating that much today.

[XxxOneMoRepxxX]

Good job to both of you guys. I just read from page 1 to 16 lol. Awesome progress. Keep excelling bros. If you can, check out my log. I just started one so it's not much lol. Btw I'm doing a log cuz of you comps. Thanks. I'll be posting in here often when I can.

[racketteer]

23/03/2012

Deadlift
135x3
225x2
345x5

Standing Overhead Press
80x5
100x5
115x5
130x4

Pullups
BW x 15RP

Dumbell Curls
35 x 15RP

Tricep Pushdowns
50 x 15RP

Calf Raises
80 x 15RP

good sh*t overall man.

No idea why I press after deadlifting. Just used to it I suppose.

I'm kind of running madcows with a shet ton of accessory work.

don't change what ain't broke man. also, did you post up pics yet?

Haha, I pulled a muscle in my shoulder so I haven't been lifting too heavy. Thanks for that compliment

My PR for deadlifts = 375x5

RP = rest pause

Side note: decided to start counting calories.

Once I finish this meal I'll only be at 1145 calories.
Not eating that much today.

rest pause would be? let me know if counting macros is helping you. I kind of want to try it but i'm just so fukking lazy.

Good job to both of you guys. I just read from page 1 to 16 lol. Awesome progress. Keep excelling bros. If you can, check out my log. I just started one so it's not much lol. Btw I'm doing a log cuz of you comps. Thanks. I'll be posting in here often when I can.

thanks man, i'll check it out in a bit.

so today was a crazy fukking leg day. lifts felt fluid as hell and a technique frank yang told me about seems to be working. he recommended to a bunch of people in the misc to do Plyo work before heavy sessions to get your CNS fired up. it was probably the best squat and dead warmup I've ever done.

all work today was done without a belt or wraps and all squats were done ass to calves.

deadlifts
405x5

squats
335x3
275x8
275x8

front squats
225x10

leg extensions
55lb per leg x 8 reps

hamstring curls
3/4 rack x 18

calves
4 plates on bar ( superset of 6 reps for each leg and 20 more with both legs)


stretched and foam rolled for about 30-40 minutes. time to get yolked it seems

[comps]

Good job to both of you guys. I just read from page 1 to 16 lol. Awesome progress. Keep excelling bros. If you can, check out my log. I just started one so it's not much lol. Btw I'm doing a log cuz of you comps. Thanks. I'll be posting in here often when I can.

I always post in logs that have less than 2 pages. I normally don't want to read 15 pages of stuff xD, so I'm sure to post in yours

good sh*t overall man.
don't change what ain't broke man. also, did you post up pics yet?

rest pause would be? let me know if counting macros is helping you. I kind of want to try it but i'm just so fukking lazy.

thanks man, i'll check it out in a bit.

so today was a crazy fukking leg day. lifts felt fluid as hell and a technique frank yang told me about seems to be working. he recommended to a bunch of people in the misc to do Plyo work before heavy sessions to get your CNS fired up. it was probably the best squat and dead warmup I've ever done.

all work today was done without a belt or wraps and all squats were done ass to calves.

deadlifts
405x5

squats
335x3
275x8
275x8

front squats
225x10

leg extensions
55lb per leg x 8 reps

hamstring curls
3/4 rack x 18

calves
4 plates on bar ( superset of 6 reps for each leg and 20 more with both legs)


stretched and foam rolled for about 30-40 minutes. time to get yolked it seems

http://forum.bodybuilding.com/showth...#post847703493

Wow, first time seeing you do them deadlifts and you're still doing some easy deadlifts.

"RH: Could you walk the readers through a set, DC style? Let’s assume the person is properly warmed up and ready to do a set on say, close-grip lat pulldowns.
D: They would explosively pull it down to the chest and then on the negative return they would resist (control) on the way up. I don't want specific seconds, or a certain time amount, I just want control on the negative to the point if they had to, they could easily reverse direction. They would keep going to the point in the set where they would reach failure, hopefully between rep 7 and 10. At that point, they would take 10-15 deep breaths (usually 22 seconds or somewhere in that area) and then start the exercise again and go to failure once again . Then another 10-15 deep breaths. And then once again to failure. During the rest pauses you do not stay strapped to the bar or anything, you take your 10-15 deep breaths and then get back in there. Oxygen is the key here. What I'm looking for in a restpause set usually is a 11-15 rest pause total (with 3 failure points in that set). That usually comes out to something like 8 reps (failure) ...10-15 breathes....4 reps (failure)....10-15 breathes.... 2 reps (failure) = 14 rp. (hypothetically a total of 11-15 rest paused reps is what im after)."


^ rest pause.

I decided to start emphasizing TUT for my accessory work, so I'll be doing a crap ton assistance work.

[racketteer]

I always post in logs that have less than 2 pages. I normally don't want to read 15 pages of stuff xD, so I'm sure to post in yours


http://forum.bodybuilding.com/showth...#post847703493

Wow, first time seeing you do them deadlifts and you're still doing some easy deadlifts.

"RH: Could you walk the readers through a set, DC style? Let’s assume the person is properly warmed up and ready to do a set on say, close-grip lat pulldowns.
D: They would explosively pull it down to the chest and then on the negative return they would resist (control) on the way up. I don't want specific seconds, or a certain time amount, I just want control on the negative to the point if they had to, they could easily reverse direction. They would keep going to the point in the set where they would reach failure, hopefully between rep 7 and 10. At that point, they would take 10-15 deep breaths (usually 22 seconds or somewhere in that area) and then start the exercise again and go to failure once again . Then another 10-15 deep breaths. And then once again to failure. During the rest pauses you do not stay strapped to the bar or anything, you take your 10-15 deep breaths and then get back in there. Oxygen is the key here. What I'm looking for in a restpause set usually is a 11-15 rest pause total (with 3 failure points in that set). That usually comes out to something like 8 reps (failure) ...10-15 breathes....4 reps (failure)....10-15 breathes.... 2 reps (failure) = 14 rp. (hypothetically a total of 11-15 rest paused reps is what im after)."


^ rest pause.

I decided to start emphasizing TUT for my accessory work, so I'll be doing a crap ton assistance work.

nice stuff dude, I'm utilizing TUT now too and I feel it's working.

[Teenwolf2]

Very strong work you two, comps I had no idea you were Australian.

[comps]

nice stuff dude, I'm utilizing TUT now too and I feel it's working.

First time emphasizing it today, and I enjoyed it alot.

Very strong work you two, comps I had no idea you were Australian.

100% Polish and I live in Canada lol.



3485 calories today.

[4plate]

First time emphasizing it today, and I enjoyed it alot.


100% Polish and I live in Canada lol.



3485 calories today.

Yeahhhhhh Budddaaaaaayyyyyy!!!!!!!!

[parachuter]

comps u in toronto brah?

and also, strong deads rack, strong front squats also, you going past parallel for those skwatz?

[comps]

Yeahhhhhh Budddaaaaaayyyyyy!!!!!!!!

comps u in toronto brah?

and also, strong deads rack, strong front squats also, you going past parallel for those skwatz?

Windsor, Ontario

[allergic2rice]

deadlifts
405x5

squats
335x3

damn good numbers you're throwing up.
what kind of squat technique do you use? high/low bar? wide/narrow stance?

and what did you do for plyo work?

[racketteer]

comps u in toronto brah?

and also, strong deads rack, strong front squats also, you going past parallel for those skwatz?

I always go ass to grass (calves) for squats.

deadlifts
405x5

squats
335x3

damn good numbers you're throwing up.
what kind of squat technique do you use? high/low bar? wide/narrow stance?

and what did you do for plyo work?

I use a high bar powerlifting-esque form. I just kind of drop between my knees and pop up and remain very upright.

I did some one legged box jumps, depth jumps, and some standing long jumps.

[InfiniteExcel]

I always go ass to grass (calves) for squats.
I use a high bar powerlifting-esque form. I just kind of drop between my knees and pop up and remain very upright.

I did some one legged box jumps, depth jumps, and some standing long jumps.

Why you doing those for? Good work btw, smackaqueer.

[comps]

Why you doing those for? Good work btw, smackaqueer.

Funny.

[InfiniteExcel]

Funny.

LOLOLOLOLOLOL no hate

[racketteer]

Why you doing those for? Good work btw, smackaqueer.

mofugga...

lol it's something frank yang recommended to warmup for heavy lifting sessions. it makes sense as far as neuromuscular adaption is concerned.

[InfiniteExcel]

mofugga...

lol it's something frank yang recommended to warmup for heavy lifting sessions. it makes sense as far as neuromuscular adaption is concerned.

Frank Yang = that crazy asian lifter right? I think I've seen a compilation video of his. Unreal.

Makes sense as far as neuromuscular adaptation is concerned

Not gonna lie, I don't even know what that is. Lul.

[parachuter]

Frank Yang = that crazy asian lifter right? I think I've seen a compilation video of his. Unreal.



Not gonna lie, I don't even know what that is. Lul.

basically it allows ur neurons to start firing since plyo is based on doing things fast

allows u to squat wiht "speed", its kinda like why plers do speed squats/bench

[comps]

25/03/2012

Bench Press
105x5
130x5
155x5
180x5
205x5 (hardly, at least it is better than 200x4)

Squat
150x5
180x5
210x5
240x5
270x3 (Easy)

Cable Rows
100x8
160x3
200x5
200x5
200x5

Tricep Pushdowns RP
60x9
70x5

Dumbbell Curls RP
40 x 7
40 x 4
40 x 4

Dumbbell Shrugs RP
60x9
60x6

Calf Raises RP
80x9
90x6

[InfiniteExcel]

It's PR taaaaaaaime

[comps]

It's PR taaaaaaaime

Definitely going to hit some squat PRs in 2 weeks.
Haven't hit one in so fing long rofl.

Bench PR...... for the love of God I better hit some.




Found out my friends want to go on a trip to a beach. Slight cut temptation, but I'll be completely fine.
Goals are still too strong.

[AlphaSaiyan]

Definitely going to hit some squat PRs in 2 weeks.
Haven't hit one in so fing long rofl.

Bench PR...... for the love of God I better hit some.





Found out my friends want to go on a trip to a beach. Slight cut temptation, but I'll be completely fine.
Goals are still too strong.

How long are you planning on bulking for bro?

[comps]

How long are you planning on bulking for bro?

A total of 20-24months most likely.
Already hit 12 months.

My goal weight is 200lbs.

[parachuter]

A total of 20-24months most likely.
Already hit 12 months.

My goal weight is 200lbs.

what is ur bf sitting around right now? nice benching btw.

[comps]

what is ur bf sitting around right now? nice benching btw.

Pretty positive its is between 13-15%; closer to 15 IMO.
Thanks, hopefully I'll hit some PRs soon.

I'll rape you back once I can.


Calories on March 24/2012: 3207
Calories on March 25/2012: 3170, gotta hit at least 3400. 3500-3600 would be nice.

[parachuter]

Pretty positive its is between 13-15%; closer to 15 IMO.
Thanks, hopefully I'll hit some PRs soon.

I'll rape you back once I can.
.

thanks bro, i udnerstand

hmm thats pretty lean IMO esp if u've been bulking for 12 months