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11-07-2012, 08:45 AM #181Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-07-2012, 11:43 PM #182
copy from log....
5,3,1 week 4- flash........... boredom! savior of the universe!
macenko week 1 day 2- gave up on trying to get a wider grip. worked my old grip and locking down form
bench-(macenko)
8x165
6x205
3x5@220. these felt a lot cleaner today. only had to force 1 rep because i dropped the bar to low down my chest. need to stop doing that.
5x205
5x205
pendlay row ss w/ seated db shoulder press
3x10@185(row) dropped weight and sets for deload
3x10@50(db) see above
triceps press down (bar) ss w/ db lat raises
3x10@?(tpd). all the plates but 4
3x10@20(lat). did both arms simultaneous today. still like single arm better. both exercises lowered for deload
seated calf raise-
5x10@90. havent done these in forever. had the machine figured why not.The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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11-08-2012, 12:33 AM #183
Great strength and speed. 260 looked easy for you
I don't know about 'bouncy'.......the form looked perfect from what I could see
Strong benching ---- have you been doing sheiko recently if you've got used to low rep sets?
You had a great arch and a solid platform. All the reps looked really good to me
Strong benching
Everyone is nailing some big lifts here guys and going by the form, there's plenty of progression going to happen!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-08-2012, 01:50 AM #184
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11-08-2012, 02:02 AM #185
thx dude. standard oly clean grip, almost all my presses are. i sustained a pretty good shoulder injury/spinal compression a couple deployments ago. i couldnt even train weights for year or so. actually just getting back into slow lifting after a couple years of crossfit/oly. all my form has fallen to garbage on slow lifting. it'll come back though. no way i was going for surgery on my spine, or shoulder for that matter
The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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11-08-2012, 02:28 AM #186
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11-08-2012, 02:48 AM #187
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11-08-2012, 02:59 AM #188
yeah sorry ugly wording. i'm still at that point where i have to focus on my lift pretty hard. when my concentration breaks instead of landing right below the nipple area it goes down lower on my rib cage. kills my uplift and forces me to grind it w/ my shoulders/tri's instead of chest
thx ken, yeah it's coming along. my body adjust pretty rapidly to things, i luck out in that departmentThe dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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11-08-2012, 05:37 AM #189
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11-08-2012, 05:59 AM #190
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11-08-2012, 06:33 AM #191
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11-08-2012, 07:56 AM #192
who has a spreadsheet for this? google sure doesn't. hook me up!
A better read than 50 Shades of Gray and Twilight combined, srsbrah: http://tinyurl.com/jblylifts
CURRENT GOAL: 1100+ (reached 04/11); 1150+, < 14%
Current lameness: 375/235/495 = 1105
[b]2013[/b]: +85# on 4/11
Racing KenshinH to manly (495+) pull
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11-08-2012, 08:07 AM #193
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11-08-2012, 08:09 AM #194Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-08-2012, 08:14 AM #195
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11-08-2012, 08:22 AM #196
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11-08-2012, 08:34 AM #197Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-08-2012, 08:43 AM #198
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11-08-2012, 09:16 AM #199
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11-08-2012, 11:37 AM #200
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11-08-2012, 11:39 AM #201
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11-08-2012, 12:18 PM #202
Great start boys.
I will get Week 3 Session 2 today.
If I ever get any solid computer time I will chime in a bit in here.Home Journal: Me vs. Myself @.....http://forum.bodybuilding.com/showthread.php?t=125942203
Levels and goals...........
Kitten[CURRENT]...Cat[Application Submitted]..Alleycat..Bobcat...Puma...Lion....Tiger.
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11-08-2012, 12:49 PM #203
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11-08-2012, 02:07 PM #204
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Thursday 11.8.12- Macenko's Week 1B
100x better session than Monday's showing. The cold is nearly gone, my calorie intake is back up and I've gotten some good sleep the past 2-3 nights. As a result, bench was way easier, barely broke a sweat busting out the work sets. Bring on week 2!
Bench
45 x 10
135 x 5
175 x 8
220 x 6
230 x 5 (Vid)
230 x 5
230 x 5 (Vid)
220 x 5
220 x 5
Gravy reps throughout.
Shoulder Shocker
25/15s/15s x 10/10/10 reps (x 2 sets)
delts are taking a pounding with all the heavy pressing, so I just want to hit a couple light sets of these for a little iso work
Reverse Flies
22.5s x 10
22.5s x 10
22.5s x 10
Resistance Band Crossovers
x10
x10
x10
Looped a couple resistance bands around some support beams in my basement, stood inbetween and bam: just like cable crossovers. Got a kickass squeeze in the pecs doing these. Love it, why didn't I think of it sooner?
PRs: 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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11-08-2012, 02:12 PM #205
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11-08-2012, 02:23 PM #206
Week 7 Session 2!
PRE
1 scoop Fahrenheit nutrition Volatile
Intra
1 scoop Endurance (last serving till next month :/ oh Amino AMMO where art thou!)
4 pills Fahrenheit nutrition Flexible
POST
True Nutrition Protein Mint Choc Chip
Macenko Bench Week 7 session 2
135x8
155x6
175x4
185x3
195x2
205x2(VIDEO)
175x7 ( I went to re adjust with the bar in hand and I just wasted to much time and It wasnt well)
Decline
175x6
205x4,3,3 (Rep PRs)
185x6
DS(Video)
185x5
165x5
155x5
135x6
Flat Flies
25x15x2
Skulls
75x10x3
Tricep Bench Dips
45#x15x3
Pushups
15,10 (was done here)
Leg Raises/SS/Calf Raises
25/135x15
25/225x15
25/300x10 (went for set 3 and my calves were so Pumped I almost fell standing up)
Notes
-205x2 was to easy :/ so I just kept going on with the declines.
-Pump was insane a few days off volatile really showed me how much I missed it and the pumps!
-I slowed down all the reps on the Flat bench and the 205 decline. Going to try and do that all the time.
205x2
Decline DS
My “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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11-08-2012, 02:25 PM #207
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11-08-2012, 02:38 PM #208
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11-08-2012, 02:44 PM #209
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Awww yea! Glad to see you drop in! Hopefully you can get some free time to post your sessions!
Thanks mate!
you mean with the bar when I bench or with the accessory moves?
Thanks dude! Solid session you put up as well! Nice decline PRs right after!
haha I can usually get a pretty good arch going. I can get arch even more than I do, but I'll be more prone to lower back cramps during the set
Thanks dude!PRs: 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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11-08-2012, 02:48 PM #210
Nice work Woody and Raigs, you guys are making it look easy.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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