stronger & leaner

[samsont]

thanks!

Went back in my buddy wanted to hit legs/abs. So I tried to focus on quads mostly since the sumo work I did earlier. In every movement I just kept thinking about pulling 4 plates. I really gotta bring my leg strength back up, since I havent squatted anything worthy in so long.

Legs/abs

warm up
20 min walk treadmill

Single legged machine press
55 x 10 each leg
75 x 10
135 x 10
155 x 10
175 x 10 heavy

Stationary DB lunges
20s x 8 each leg
30s x 8
40s x 8 heavy
30s x 8

Seated leg curls
50 x 15
50 x 15
50 x 50 pumped , last 20 reps hurt

Seated calf raise deep pause stretch at bottom
45 x 25
55 x 25
55 x 25

Single leg extension machine build them wheels son
30 x 15 each leg
50 x 15
75 x 15 heavy as ****

Hanging leg raises NO SWINGING!
x8
x8
x8

forgot about these.. shti i forgot that abs were trainable..

Ab crunch machine strong core, strong deadlift!!
90 x 8 x 7 sets


lunges, when done properly are stupid hard. Yeah, I've stood around the squat rack and in my head made fun of all the fitness fools lunging their brains out while I've got 3+ plates on the bar. I was a dumbass. everything is a tool when you know how to apply it.

I currently can pull 385+(i honestly think I can pull 4 plates any day now, but that will wait) and squat probably 315 but lunges, split squats, step ups hit my legs harder than anything.

[samsont]

Chest

Bodyweight: 248

Incline BB press
45 x 8
65 x 8
85 x 8
105 x 8
125 x 8
145 x 8
165 x 6
185 x 6

Incline DB press
40s x 12
45s x 12
50s x 12

Pec deck flies
100 x 12
115 x 12
130 x 12

Dips
bw x 5
bw x 5
15lb DB x 8 (video)

this is some sort of PR at this bodyweight and reps




trademark calf shot at end, your welcome

[Torrtrefireto]

trademark calf shot at end, your welcome

Makin' me all hot and bothered

[samsont]

Back


Widest grip lat pulldown
90 x 10
105 x 10
120 x 10

Meadows rows
25 x 8 each arm
35 x 8
45 x 8

Hammer strength ISO high row
45 x 20 each arm
70 x 20
80 x 20

Hammer strength ISO low row
45 x 15 each arm
70 x 15
45 x 15

Single arm cable curls
30 x 12
40 x 12
50 x 12

Smith machine shrugs
135 x 12 x 8 sets

[samsont]

Bodyweight: 247


gonna just do cardio and try to eat well today. Probably deadlift tomorrow.

[Filmbuff81]

I am digging all the back work! That will pay off big time in the end.

[samsont]

Just played 2 hours of full court basketball


face is purple and I went from 248lbs this morning to 242 after basketball.



WHERE THE **** ARE THE CARBS AT?

[samsont]

I am digging all the back work! That will pay off big time in the end.

its nothing out of ordinary i just used to not log it very much. I think back work is supremely important, if it's not sore I'll do something. almost all of my powerlifting has been done a 4 day split of westside or 5/3/1 and I usually hit back at the end of every day. curently i'm trying to get in 2-3 dedicated back days and 2-3 pressing sessions, so I actually think I'm not doing enough back. i'd like a 2:1 pullress ratio

[Filmbuff81]

Get a resistance band and do a ****load of band pullaparts everyday and that'll increase your ratio big time.

I do 100 reps almost everyday.

[NaturalPursuit]

Get a resistance band and do a ****load of band pullaparts everyday and that'll increase your ratio big time.

I do 100 reps almost everyday.

100 is some nice work!

[samsont]

Random cardio/arms
heres what I've done today in 3 different little chances I got between getting some stuff done.


Run/walk intervals did these upon waking up
couple miles

went to the gym before lunch

Arms
curls and extensions. Bunches of them

treadmill
30 minutes walking 2.8mph

went back to gym just now

Elliptical
60 minutes while watching my president on TV

[samsont]

Deadlifts

yeah I still lift


Conventional deadlifts
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5
280 x 5
295 x 1
315 x 1
335 x 1
355 x 1 (95% 1rm conv. deadlift) felt fast, like 85% or so
315 x 3
315 x 3

Snatch grip deadlift
225 x 3
225 x 3

Sumo Deadlift
225 x 5
235 x 5
245 x 5



yeaaaahhhh buddddyy ! LIGHTWEIGHT!

[samsont]

Chest
...and it don't stop!


Warm up
10 minutes walking treadmill

Incline Bench
45 x 8
65 x 8
85 x 8
105 x 8
125 x 8
145 x 8
165 x 8
185 x 8

Incline DB just a slight slight incline
30s x 8
40s x 8
55s x 8
60s x 20

Pec deck flies
105 x 12
120 x 12
135 x 12

Seated machine press
80 x 20
80 x 20
80 x 20

Bodyweight : 245

[izzygrant]

61 deadlifts.

61 deadlifts??

mind = blown

[Filmbuff81]

hahaha awesome job Sam.

And izzy just be thankful he didn't do some boring but big deadlifts on top of it and then he'd close in on 100 deads hahaha.

Then you'd be like this.

[samsont]

61 deadlifts.

61 deadlifts??

mind = blown

****in' A

[samsont]

building the deadlift

Warmup
10 minutes walking treadmill

Barbell Step ups
45 x 5 each leg
95 x 5
135 x 5
155 x 5
185 x 5

Stiff leg deadlifts use 25's make it harder
95 x 6
115 x 6
135 x 6
155 x 6

Single leg extensions
30 x 15 each leg
40 x 15
40 x 15
40 x 15

Leg curls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Single leg press
90 x 12 each leg
90 x 12
90 x 12


forgot to do weighted hypers


in my ear:

[samsont]

Went in to do cardio... ended up in the squat rack

I say "go in, shoot some bball, maybe some abs and get 30 min cardio in"

starts off as 10-20 min basketball. "Hey I forgot to do weighted hypers earliar" and it started from there...

Hyper deadlifts
bw x 10 x 2
45 x 8
65 x 8
75 x 5 x 3

Hey the squat rack is empty lets keep this going

arched back good mornings
45 x 5
95 x 5
115 x 5 x 3

**** IT LETS JUST SQUAT low bar, barefoot no belt
45 x 5
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 5

felt good man

[samsont]

Back


flat BB bench tomorrow.. stay tuned

warm up
12 minutes walk on treadmill

widest grip lat pulldowns
95 x 12
115 x 12
130 x 12

Meadows rows
45 x 6 each arm
60 x 6
75 x 6
100 x 6

Dumbbell rows
70s x 5
80s x 5

80s felt super light, i wanted to hit 25 reps or go heavier but my lower back is really fatigued from yesterday and I use a ton of body english to do my DB rows to get a great stretch, so I just shut it down.

[izzygrant]

Basketball is more fun than squats. smh

[samsont]

Bench training

decided to just see how my bench is doing.

Warm Up
10 minutes treadmill walk

Bench Press (middle finger on rings)
45 x 10
95 x 5
135 x 3
185 x 3
225 x 5 easy

no spotter so I just shut er' down

Really happy with how easy/light it felt. I was skeptical because I thought my technqieu would be crappy but It was lightweight

Fast bench (pinkys on rings)
140 x 3 x 8 sets

extremely explosive

Thats all for now. I'm gonna go in tonight and do some bicep and tricep work and cardio instead of going drinking

[Filmbuff81]

Looking good man. Big bench and solid RAW squats haha.

Only way to get more raw would be if you were only wearing a fif leaf and had a sabretooth tiger on your back.

[samsont]

Looking good man. Big bench and solid RAW squats haha.

Only way to get more raw would be if you were only wearing a fif leaf and had a sabretooth tiger on your back.

haha.

yeah I was really pumped up with how light 225 felt in my hands. I got 5 reps no spotter felt like I could have had 10+.

primed up for a PR....

[samsont]

Deadlifts

Buddy went in today to bench, I been helping him and had him setup to hit a rep PR today. He ****ing crushed 165 for 10 (hit 165 for a hard 6 2 weeks ago) and then got him to do some work @ 185x3 x 2 and then some high rep **** after.

his progress got me amped but, what Was gonna be a speed deadlift day turned into.... well, you'll see..

Warm up
10 minute walk treadmill incline

Conventional deadlift
135 x 5
185 x 5
225 x 3
225 x 3
225 x 3
315 x 5
405 x 1 30 lb PR



Deficit deadlift
135 x 10

**** it i'm done! LOL

[Filmbuff81]

That 405 looked easy. Looked like you could rep that out no problem!

[samsont]

haha! thanks bro and thanks for following.. that back work and tons of quad work (including the entire nov/dec squat cycle of high bar oly squats) has paid off. Also being leaner helps leverage.


yeah man, thats all everyone says "you got like 20lbs more in you".

Honestly the bar is so badly smoothed out and unknurled i surprised myself that I could pull that without any chalk or straps. I'm really pumped up probably buy some straps this week even though I'm broke/poor/have holes in my shoes, see what I can pull with straps... maybe just for the fact I could probably be doing work sets with 365+.

i so excite

[Filmbuff81]

If you can't afford straps.

I have seen people use seatbelt straps. The old bill starr DIY haha.

If you have any sort of nylon straps from a duffle bag floating around you could make something of it.

But I have to assume a local store has a pair for like $5.

[samsont]

If you can't afford straps.

I have seen people use seatbelt straps. The old bill starr DIY haha.

If you have any sort of nylon straps from a duffle bag floating around you could make something of it.

But I have to assume a local store has a pair for like $5.

yeah its 7 bucks at sports authority. im just being a drama queen. Thats like sacrificing a one or two bad meals I shouldnt eat anyways, straps it is

[Filmbuff81]

Haha fair enough.

Go bum on a street corner for a few hours and then you can have both!

[samsont]

Haha fair enough.

Go bum on a street corner for a few hours and then you can have both!

Lol you're Canadian, like the trailer park boys show?

Brb dressing up like smokey and whoring my self out for cheeseburgers