Friday 9.12.2014- Legs
hit the gym hard today after finishing up the work week. I wanted to really kill the legs and i think I succeeded lol
Dropping some squat volume but bumping the weights! Time to work upwards a bit and see what I can do before an October de-load week and then mega bulk
Squats
135 x 5
185 x 5
225 x 3
260 x 1
295 x 1
310 x 3
310 x 3
310 x 3
multiple sets above 300? What is this? hell yea I'll take it! These were challenging but I pushed through them. Stayed tight and didn't fall forward like I often do on heavy sets. dat back work paying dividends
Leg Curl
95 x 8
95 x 8
95 x 5
tough but so close to 100
Leg Extensions
130 x 15
130 x 15
130 x 15
Calf Raises
225 x 10
275 x 10
315 x 8
315 x 8
***drop set***
225 x 15
calves are officially veal
DB Lunges
BW x 5
17.5s x 10
17.5s x 10
17.5s x 10
haven't tried these in forever. I like the way they kill my quads but last time around they disagreed with my knees. These felt fine, although the weight was super light
Chin Ups
BW x 5
+45 x 5
+75 x 5
+75 x 5
+75 x 5
tough reps.
Weighted Sit UPs
+35 x 10
+35 x 10
+35 x 10
holding plate behind head
bench set from Wed plus today's squats:
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09-12-2014, 02:19 PM #3871
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
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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09-12-2014, 02:22 PM #3872
Lmfao, should rename this thread to:
Got Wood 2: Bigger, Harder, Cereal
I should really start incorporating FS into my routine, it'll probably iron out some muscle and strength inconsistencies Haha.
Mountain hike looked cool man, I love stuff like that, I wouldn't stop until I reached the summit haha, great stuff.
EDIT: Fuark! Mirin that video, bench looked easy for you man.Last edited by WatsonS90; 09-12-2014 at 02:42 PM.
"Quit being a lil' bish!" - Ogus
+ My ICF 5x5 Training Journal of Redemption: http://forum.bodybuilding.com/showthread.php?t=162644911
+ Instagram: @WatsonS90
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09-12-2014, 02:34 PM #3873
Awesome squats wood man, you buried those reps. Tempted to neg for not just throwing on 3 plates though Sick chins too, is that a PR?
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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09-12-2014, 04:28 PM #3874
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Lol I do enjoy my cereal- bedtime snack every night!
Front squats are an awesome lift, I love em!
And thanks! This weeks training and hiking were both awesome, leg workout of peace climbing that thing
Thanks dude! Not sure if that's a chin PR or not. Tied maybe?
Hah was tempted to throw on 3 plates but trying to stick with the plan. Those extra jumps cost me last spring (and things were going awesome to that point!)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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09-12-2014, 04:35 PM #3875
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09-12-2014, 04:46 PM #3876
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09-12-2014, 05:33 PM #3877
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09-13-2014, 04:58 AM #3878
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
thanks dude!
thanks señorita!
lmao
Looking back over my spreadsheet, 3500 usually brings me to high 170s, low 180s. gotta push 4000+ to break 190. No idea how I broke 200 a few years back hah.
sitting at 174.5 the past two mornings. For the past 2 weeks I've been going a bit lower carb on my off days. 172.5 was the lowest, but that was only for one day.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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09-13-2014, 07:27 AM #3879
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09-13-2014, 09:54 AM #3880
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Saturday 9.13.2014- Shoulders
Nice morning session! Continued with my 5/3/1 style Klokov and Incline CGBP. smooth sailing!
I had some extra time so I threw in some treadmill work at the end, mostly because I don't have any hiking planned for this weekend so I might as well do a little bit of cardio work (plus I"m going out to eat later and a few extra cals burned always helps )
Warmup:
Treadmill- 4.5 min
Band Pull Apart Variations- 150 total reps
BB Complex- RDL/ Front Squat/ OHP/ Back squat/ Klokov Press x5 reps each x3 sets
Klokov Press- 5/3/1 Week 2
75 x 5
95 x 5
105 x 3
110 x 4
117.5 x 8 PR
nice rep PR. had another 2 in the tank but no sense killing myself
Incline CGBP- 5/3/1 Week 2
45 x 10
135 x 5
160 x 3
170 x 3
180 x 8 PR
left a few in the tank here as well.
Shoulder Shocker Giant Set:
Seated Plate Front Raise/ Seated DB Lateral Raises/ Seated DB Clean n Press
35/20s/20s x 10/10/10 x 3 sets
bumped the DBs to 20s. it was brutal, shoulders just torched before the first set was even over. Love it
Incline Treadmill
1 mile
17 min
Thanks dude! lmao I call that my Popeye facePRs: 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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09-13-2014, 10:34 AM #3881
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138218
I seriously need to give that grip stance on the incline bench a shot, that 180 set looked like a friggen warmup for you... you strong MF.
Nice work them klokovs! You're literally doing them exactly how dimitri does them, which is admirable (taking them down to the neck).
Solid presses brother. Killing it!
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09-13-2014, 10:55 AM #3882
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09-13-2014, 11:12 AM #3883
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Thanks my man!
I like phasing those Klokovs for a sec at the bottom of each rep. I can't quite go all the way to the collars with my grip but it's wide enough that I don't hit the ceiling
Lol gotta make sure I don't lose any conditioning since I'm not hiking any mountains this weekendPRs: 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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09-13-2014, 11:30 AM #3884
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09-13-2014, 11:49 AM #3885
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09-13-2014, 01:09 PM #3886
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
The bar is called Woodys and the burger is called woodys lol
Triple stacked, blue cheese, bacon, jalapeños, mushrooms, Swiss cheese and nacho cheese sauce
When they brought it out another customer came over to our table to ask if he could get a picture of it hah
I got props from both waitresses for finishing it
Lol well I've behaved all weekPRs: 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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09-14-2014, 08:01 AM #3887
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09-14-2014, 08:03 AM #3888
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
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09-14-2014, 08:10 AM #3889
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09-14-2014, 08:11 AM #3890
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09-14-2014, 08:23 AM #3891
That burger.
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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09-14-2014, 10:24 AM #3892
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 32
- Posts: 7,278
- Rep Power: 14275
thats the only way to do klokovs man, wide grip and all the way down. Good chit Woody.
Also really mirin that Incline CGBP. Have you tried doing them paused?Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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09-14-2014, 10:42 AM #3893
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09-14-2014, 10:44 AM #3894
Idk how people do Klokovs they scare the chit out of me. One wrong movement and you snap your shoulders in half lol.
(I know there is a risk with any exercise and the same could be said about a lot of em. Just saying this one seems extra risky hah)Log
http://forum.bodybuilding.com/showthread.php?t=155910073
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09-14-2014, 10:54 AM #3895
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09-15-2014, 01:42 AM #3896
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
pretty much lol
randy marsh FTW
Thanks dude!
Haven't tried pausing the incline CGBP variation as of yet
that's one lift that I haven't attempted yet. Maybe someday when I'm feeling brave
they do take some getting used to that's for sure
this happened, I was there, I saw it!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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09-15-2014, 01:45 AM #3897
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
There's an old mansion built in 1914 on a mountaintop estate over in NH that we visited yesterday. Some rich shoemaker built it to retire in way back then. Pretty badass place, sick views of the mountains and lakes, lots of new technology that was pretty much unheard of at the time.
little video of it with some clips and stills, plus a waterfall that was just a short hike from one of the parking lots.
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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09-15-2014, 05:33 AM #3898
You live in a beautiful part of the world ... miring' the views from the 'Castle in the clouds' and on the walk with your dad
Great form on all of those vids .. really strong and easy on the 260 benching and on the inclines, super strict on the klokovs, and great depth and rebound on those squats .. 2nd set form looked perfect to me. Looking very lean despite the woody burger"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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09-15-2014, 07:52 AM #3899
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09-15-2014, 09:47 AM #3900
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Thanks my man! Definitely some beautiful mountains out here.
Lifts felt great last week! I'm fibally adding some calories back in so the body will be loving the extra fuel and recovery
Hah that burger was awesome! Gotta have a treat every so often
Thanks dude! I love having a standing press variation that I can do in my basement!
Awesome to here you got a hike in while you were in VT! Did you post pics?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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