Awesome lifting Woody and Raigs! Those looked like warmup sets
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11-08-2012, 02:53 PM #211
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11-08-2012, 02:59 PM #212
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11-08-2012, 03:02 PM #213
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
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11-08-2012, 06:27 PM #214
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11-08-2012, 07:55 PM #215
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11-08-2012, 11:38 PM #216
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11-08-2012, 11:54 PM #217
Really strong arch and it looked way too easy. Great control on that last set
It's good that you're finally shaking off the cold!
You're right Raigs, that 205 was too easy! You looked really solid and that was great control
Nice work on the decline drop set as well"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-09-2012, 02:08 AM #218
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
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11-09-2012, 03:17 AM #219
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11-09-2012, 06:14 AM #220
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11-09-2012, 06:22 AM #221
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11-09-2012, 06:34 AM #222
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11-09-2012, 07:37 AM #223
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42606
Solid benching boys! Great form Raigs probably had 6+ in you there.
Woody my man, benching arch is impressive. Keep it going men~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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11-09-2012, 07:37 AM #224
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11-09-2012, 07:43 AM #225
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11-09-2012, 07:47 AM #226
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11-09-2012, 07:51 AM #227
Woody - if you keep making it look so easy, you might have to bump up your max haha
Raigs - 205x2 looked too easy. Nice job with the repout as well.
mosh - tough luck with the shoulder, get that thing better and enjoy the ski trip.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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11-09-2012, 09:27 AM #228
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Thursday - November 8, 2012
Supplements
4 caps BioForge upon waking
1.5 scoops Craze + 6 caps X-Factor + 6 caps Peak Beta+ 60 minutes pre
Workout
Wide-Grip Lat Pulldown:
105x10
120x10
135x10
Barbell Bench Press: (Macenko wk 3 day 2)
45x10
95x8
145x5
185x8
225x6
245x5
260x4x2 (vid)
245x8 AMRAP (vid)
245x7
Pull-Up:
10, 9, 9
Barbell Squat: (Russian wk 4 day 3)
45x5
135x5
225x3
295x3
335x2x6
Pendlay Row:
135x5
155x5
175x5
195x5
210x5
230x5
- FatGripz up to 175
Dips:
BWx15
+35x8
+70x8
+105x8
Notes
* This was a long Thursday night workout. I was pretty tired by the end of this.
* I'm slowly getting my strength back on bench. Felt slightly stronger tonight than last Monday. I tweaked the warmup weights to give a better progression to the work sets. Should be ready for the 275 sets on Monday
* Tonight was also the light squat day for the Russian program. These felt heavy because I had deadlifted the night before. Had little power coming out of the hole
* I've been failing on my bench AMRAP sets halfway up to lockout, and my triceps have felt weak in general. Decided to add weighted dips back in the rotation to help with that. Another issue here may be that I'm doing heavy OHP two nights before and my triceps are not sufficiently recovered for the Macenko volume on Thursdays.
* So it seems that I have a slight cold. The sore throat went away a couple of days ago, but I woke up this morning with a stuffy nose. Doesn't look like it's serious though, but it will have an effect on my endurance.
The video of the workout has two clips - 260 x 4 bench (1 of 2), 245 x 8 bench (AMRAP 1 of 2).
http://www.youtube.com/watch?v=q2gzRY1P1Jc
... Busy Friday is busy. I'll catch up on everyone's logs later on today. TGIF!## chillin at home crew
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11-09-2012, 11:00 AM #229
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Great work despite feeling a little under the weather, way to stick to it and show us up!!
MACENKO BB BENCH
DURING THE LAST THREE SETS I DID REPS OF 50 AB ROTATIONS FOR A TOTAL OF 150
190 x 8
230 x 6
250 x 5, 5, 5
230 x 5
230 x 5
VOLUME = 8950 (9050 Monday)
The rest of the workout is in my log (see sig)Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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11-09-2012, 02:11 PM #230
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Ken- Killer work, those are some fast reps! Nearly had that 9th on the AMRAP set!
Stay healthy mate, those damn colds love to stick around
Pastor- Sick work to finish up week 1!
drinking in the lodge was almost my favorite part of skiing (at least until it was time to pay the bar tab )
haha we'll see, 245 for reps next week, so that's gonna be a bit more of a challenge
Right on! You hitting up 1B tonight?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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11-09-2012, 02:14 PM #231
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11-09-2012, 03:00 PM #232
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11-09-2012, 03:18 PM #233
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11-09-2012, 06:51 PM #234
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
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11-10-2012, 12:02 AM #235
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11-10-2012, 12:38 AM #236
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11-10-2012, 01:40 AM #237
Macenko Week 2 Monday
Bench Press
8 x 130
8 x 160
6 x 200
5 x 230 - accidentally jumped straight to 230 - meant to be 215!
4 x 230
4 x 230
4 x 230
8 x 215 [vid] amrap
7 x 200 amrap
Notes: Was feeling very sore from a massive deadlift night the night before but got all the required reps but couldn't match Fridays amarap set.
Also need to start paying attention to sets I keep messing it up!
Form was a bit sloppy with back arch and butt off seat so will try to pay more attention to it.
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11-10-2012, 01:44 AM #238
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11-10-2012, 01:49 AM #239
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11-10-2012, 01:52 AM #240
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