Getting as huge, strong, jacked, and awesome as possible

[ChecksandGiggles]

I'm unaware.

Blast Strap Fallouts. Hamburgertrain showed them to me and they were awesome at making my belly bigger and abs tighter.

[showmestate08]

Blast Strap Fallouts. Hamburgertrain showed them to me and they were awesome at making my belly bigger and abs tighter.

Nice, I'll definitely have to give these a shot. Do you focus on holding air in your stomach+flexing abs for the entire rep?

[ChecksandGiggles]

Nice, I'll definitely have to give these a shot. Do you focus on holding air in your stomach+flexing abs for the entire rep?

Yeah, I hold my air then let my abs get stretched on the eccentric then contract them hard with as little motion as possible (if that makes sense) because these are supposed to teach you to resist spinal flexion.

[showmestate08]

Yeah, I hold my air then let my abs get stretched on the eccentric then contract them hard with as little motion as possible (if that makes sense) because these are supposed to teach you to resist spinal flexion.

Ok thanks, yea that makes perfect sense.

[ChecksandGiggles]

Last session:

Bench Press
Warmups
3r205
3r225
2r255
5r285 (PR)
15r225 (PR)
Spotter took the last rep right as it was locking out. I have no doubt I would have finished it, so I'm giving it to myself. Also really happy with hitting 225 for 15, been after that for a while. Goal for this year is 22-23.
Video starts at 50 seconds. First rep was wonky as hell, but I fixed my positioning.


Pullups
8rBW, 5r+15, 5r+25, 5r+35, 5r+45, 6r+55

Barbarian Triceps+Galley Slave Rows

Good session.

[showmestate08]

nice job on the PR's. Any noticeable differences from all the pull-ups you've been doing?

[ChecksandGiggles]

nice job on the PR's. Any noticeable differences from all the pull-ups you've been doing?

Well, for starters, I've gotten a lot better at Pullups. I think my back has become a bit wider and I may have a little more speed off the chest with my Bench. I'm going to be doing some speed Pulls today so we'll see how that goes.

[ChecksandGiggles]

Last session:

Speed Day

Squat
Up to 7 or 8s2r 315+100c (approximate)
All moved pretty fast, was really focused on hitting good depth. Taped all sets to make sure. Felt really heavy for whatever reason.

Deadlift
8s1r275+100c

Pullups
Up to 8r+45

[ChecksandGiggles]

Last session: Birthday Benching

Close Grip Bench Press (fingers just inside rings)
Warmups
3r225
2r250
1r275
3r300 (PR)
1r315 (PR)
8r245
Weight releasers
1r225+70
1r225+110
I have never even Benched 300 for reps with a regular grip, so that was pretty cool. The 315 got out of the groove but I was still able to finish it. It's weird how much lighter weights feel with the close grip.

Ward Press
Klokovs

Pullups
Up to 8r+45

[ChecksandGiggles]

Last session:

Front Squat
3r225
3r275
2r315
5r350 (PR)
Pretty hard.


30 seconds in

Cambered Bar Arched Back GM
Up to 8r355

Pullups
16rBW, 10rBW, 12rBW

Prowler
6 trips

[ChecksandGiggles]

Last session:

Was going to do Bench light because my shoulder was achy...ended up feeling better and hitting some decent numbers.

Bench Press (used a different, slightly thicker bar that weighed 55 lbs)
Warmups
3r215
15r235 (PR) had more in the tank, too

DB Floor Press
Up to 12r100s (also a new best)

Pullups
Up to 6r+60

Face Pulls, shoulder rehab
A bunch

Good day.

[LegosInMyEgos]

u so fat

[ChecksandGiggles]

u so fat

approach me brethren

[ChecksandGiggles]

03/19/13

Deadlift
Warmups
2r275
2r315
2r365
1r405
1r455
1r495
1r535 (PR)
Ugly, hitchy, roundy, but still a 10 lb PR. I feel like if I actually fixed this lift I would have a lot more poundage. I'll work on it now that I can watch video.



Death by Rows (DB)
10r75, 90, 100, 110, 125, 110, 100, 90, 75
Done with short rest

GHR
10rBW, 10r+10, 10r+20

Deadlift PRs are always welcome. 545 is next!

[ChecksandGiggles]

Last session:

Bench Press
Up to 4.5r290
11r245 (PR)
Top set was going really well and then I fell out of the groove on the last rep and it drifted towards my face. Got a rep PR with 245 pretty easily after that with some more in the tank.

Floor Press
Up to 3r275

Ward Press
10r45s, 55s, 9r65s

Pullups
Up to 4r+65
Was aiming for 5 but I was done.

[ChecksandGiggles]

03/22/13

Front Squat
Warmups
3r225
2r275
2r315
5r355 (PR)

Start watching at 30 seconds. This was really, really hard.

SSB Yoke Bar GMs
115 or so for a couple sets of 5
My back was cramping after FS. For some reason, this bar makes GMs ridiculously hard. When I'm using a cambered bar, I can hit in the mid 300s for a decent amount of reps on GMs and here I was having a not so easy time with a silly weight.

Pullups
Up to 10r+40

Decline Situps
3 sets

03/23/13

Spectated at Relentless, met the Lilliebridges, played a bunch of chess with BombDonald.

[ChecksandGiggles]

Today:

Bench Press
3r225
2r255
1r275
5r290 (PR)

Felt pretty strong.

Seated Press
Up to 8r185

Pullups
Up to 11r+35

Single-Arm Barbarian Triceps+Galley Slave Rows
4 rounds of 10 per arm

[ChecksandGiggles]

Today:

Squat (technique and depth work)
5r225
3r275
2r275
2r315
1r365
1r365
1r365
1r405
1r435
6r435 (rep PR)
Started taping at 275, made sure I hit depth. After hitting 435 for a single I really wanted to rep it out, so this is the result. I'd say reps 1, 2, 5, and 6 were to depth while 3 and 4 were a tad high. Nonetheless, it looks better than before.


Safety Bar ATG Squat
Up to 7r355

Then I went home.

[ChecksandGiggles]

Last session:

Close Grip Bench
Up to 5r280 (rep PR)
8r250
Easy.

DB Floor Press
Up to 14r100s
Was grinding them one by one towards the end, but still an improvement by 2 reps.

Chinups
8rBW, 5r+15, 5r+25, 5r+35, 5r+45, 6r+55
I guess I'm not as good at these as Pullups since I don't train them, but I'm going to start.

[ChecksandGiggles]

Last session:

Speed Deadlifts
10s1r315+~50c
Weight was flying.

SSB Squats
5r385
10r335


Not easy. The top set will be used as my baseline for increasing numbers on this exercise.

Pullups
3s15rBW

Really liking this safety bar thing.

[ChecksandGiggles]

04/03/13

Bench Press
Warmups
3r225
2r250
1r275
1r300
1r330 (PR)
7r275 (PR)

Best Bench day ever.

Ward Press
Up to 15r60s

Pullups
Up to 9r+45

Barbarian Triceps+Galley Slave Rows
Heavy, about 10 minutes

[ChecksandGiggles]

04/06/13

Squat (used slightly higher bar position than usual)
Warmups
2r455
3r475 (rep PR)
Video shows only the last two reps of the 475 set. My cameraman goofed slightly.


SSB Squats
Up to 8r355

[AndersonPL1991]

Greetings fellow MN brah, solid work as always. When do you plan on doing your next meet?

[ChecksandGiggles]

Greetings fellow MN brah, solid work as always. When do you plan on doing your next meet?

Thanks man. I'm honestly not sure. I have heard of a Squat-only meet happening later this year that I might do, but I haven't been feeling very competitive.

04/08/13

Bench Press
Up to 4r295
11.5r245
Goal was 5, but something was off. Next time.

Floor Press
Up to 4r280

Pullups
Up to 6.5r+65



Going to deload soon.

[ChecksandGiggles]

04/10/13

Deadlift
Up to 10s1r315+50c
For speed. I was having really bad back cramps on my warmups, but once I got to my work weights everything moved smoothly.

Cambered Bar Squat
3r335
2r365
8r385
Going to use that as a baseline.

Pullups
Up to 9r+50

Good day. Deload starts tomorrow, next session will probably be Wednesday.

[ChecksandGiggles]

04/11/13-04/16/13 Deload

04/17/13

Bench Press
4.5r295
15r225


DB Floor
8r 60s, 6r75s, 5r90s, 5r105s, 3r125s, 11r100s

Ward Press

Chest Supported Rows
Up to 8r165

Galley Slave Rows
Not many, was really tired

Planning to target triceps, rear delts, upper back, and hamstrings extra hard this training cycle.

[ChecksandGiggles]

04/19/13

Squat
2r405
1r435
5r460 (PR)
Hard as hell, but the depth was good!

SSB Squats
Up to 8r360
Also a gut buster

Pullups
3s10rBW

BSF
3s5rBW

[ChecksandGiggles]

04/22/13

Close Grip Bench
8r265 (PR)
14r225
My best with regular grip is 7r275, so this was really legit. I think Close Grip is the best exercise for my Bench right now.

DB Bench
7r100s

Bunch of other crap

[ChecksandGiggles]

04/24/13

Speed Deadlift
2s1r315+~50c
9s1r325+~50c
I've been using my videos to judge how fast my reps are and to get a rough estimate of what makes a speed rep. I've been keeping them all under 1 second, so I think I'll use that as the criteria.

Giant Cambered Bar Squats
Up to 11r365
Felt like I was gonna die, video shows fast reps. Not sure how that works.

Light backwards Sled Drags

BSF
4s8rBW

[ChecksandGiggles]

04/26/13

Press
Warmups
5r135
3r165
Push Press
3r185
3r205
3r225
2r245
1r265 (PR)
0r275
1r275 (PR)
5r245 (PR)
I do overhead work once in a blue moon these days, so it's really nice to hit a PR in that.

Floor Press
Up to 14r225 (rep PR)

Chest Supported Rows
8r75, 6r125, 145, 165, 7r175
Really focused on the squeeze at the top.

Ward Press
6r45s, 55s, 65s, 4r70s
Had no triceps left by then.

Chinups
8rBW, 6r+~25c, 7r+~50c

Solid-ass session.