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  1. #3721
    Hammy Hammy Hobbes thehobbes's Avatar
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    Wow, congrats on the SSB squat PR!!

    I see PRs everywhere - incline, cg, deficit dl, awesome work brohametta, you're KILLING IT!

    Do you have a meet coming up?
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  2. #3722
    Registered User Partyrocking's Avatar
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    Originally Posted by thehobbes View Post
    Wow, congrats on the SSB squat PR!!

    I see PRs everywhere - incline, cg, deficit dl, awesome work brohametta, you're KILLING IT!

    Do you have a meet coming up?
    Thanks. I'm 7.5 weeks out. Need to drop another 7lbs, but I'm right on track.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  3. #3723
    Registered User Partyrocking's Avatar
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    Conjugate Week 9: Max Effort Upper

    Weigh in: 166.3- better

    Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

    Slingshot Bench
    5x45, 3x65, 2x95, 1x115, 1x135, 1x155, 1x165, 1x175, 1x185, 1x195, 1x200, 1x210-5lb PR


    I didn't think a PR was in the cards today, but 200 went up easier than 195 did, so I went for 1 more.

    Weighted Dips
    2x4x15


    Got a tricep cramp with these.

    Tri Set: T-Bar Row, Z-Press, Side Bends
    3x10x55, 3x8x25, 3x15x8kg


    Z-Press felt a bit off today

    Overhead Extensions: 3x10x30
    DB Curls: 3x10x17.5


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  4. #3724
    Registered User Partyrocking's Avatar
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    Conjugate Week 9: Dynamic Effort Lower

    Warmup: Facepulls, Cable Crunches, Hanging Abs, GHR

    Squats
    5x45, 3x95, 2x135, 13x185


    Did 1 AMRAP set instead of the doubles.

    Deadlifts
    6x1x225


    Did these beltless and double overhand. I wonder what my doh 1RM is.

    Paused Deadlifts
    2x5x230


    Still beltless, but I used mixed grip on these.

    Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrust
    3x8x125, 3x6, 3x7x20


    Cranked these out pretty quickly.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  5. #3725
    Registered User Partyrocking's Avatar
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    Conjugate Week 9: Dynamic Effort Upper Body

    Warmup: GHR, hanging abs, facepulls, cable crunch

    Bench Press
    5x45, 3x65, 2x85, 1x105, 8x125, 5x125


    Did 2 amrap sets instead of speed work.

    Dips
    10, 6


    Triceps were fried.

    Machine Row, Z-Press, Side Bends
    3x6x90, 3x6x30, 3x10x20


    These were tough.

    Free Time
    Curls: 3x8x20
    Tricep Pushdowns: 3x8x30


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  6. #3726
    Registered User Partyrocking's Avatar
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    Conjugate Week 10: Max Effort Lower

    Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

    Pin Squats
    5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x265, 1x285-5lb PR, 1x295-15lb PR


    Did these 8 weeks ago. The form was a bit sloppy, but the strength is coming in.

    Paused Deadlifts
    2x4x265


    Did alright with these

    Tri Set: Chinups, Standing Cable Crunch, 1-Arm Swings
    3x3, 3x12x45, 3x10x40


    These wore me out

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  7. #3727
    Registered User Partyrocking's Avatar
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    Repetition Effort: Upper Body

    Warmup: Swings, Standing Cable Crunch, Facepulls, Hanging Abs

    DB Bench
    2x12x40, 10x40


    I was sick for the past few days. It showed today.

    Dips
    2x5


    These were rough.

    Tri Set: DB Seal Rows, Strict Press, Deadbugs
    3x10x30, 3x5x55, 3x10


    Went pretty okay.

    Free Time
    Tricep Pushdowns: 3x10x30
    Curls: 3x10x15


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  8. #3728
    Registered User Partyrocking's Avatar
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    Conjugate Week 10: Repetition Effort Lower Body

    Warmup: GHR, Hanging Abs, Facepulls, Standing Crunch

    SSB Squats
    5x70, 3x120, 1x160, 16x185


    I decided to do one AMRAP set, and I killed it.

    Speed Deadlifts
    6x1x245


    I was supposed to do 10, but I forgot.

    Paused Deadlifts
    2x4x255


    Crushed them.

    Tri Set: Weighted Chins, Standing Cable Crunch, and One Arm KB Swings
    3x2x7.5, 3x6x50, 3x6x20kg


    Crushed it.

    IG Videos
    Last edited by Partyrocking; 01-24-2020 at 05:14 PM.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  9. #3729
    Registered User Partyrocking's Avatar
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    Conjugate Week 11: Max Effort Lower Body

    Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

    SSB Good Mornings
    5x70, 3x120, 2x160, 2x180, 2x200, 2x220, 1x240, 4x260


    Got a stupid cramp from the GHRs.

    Pause Squat
    4x2x225


    Hamstring was still bothering me.

    Tri Set: Chinups, Cable Crunch, One Arm Swings
    3x3, 3x12x45, 3x10x20kg


    Crushed it!

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  10. #3730
    Registered User Partyrocking's Avatar
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    Conjugate Week 11: Max Effort Upper Body

    Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

    Reverse Band Bench Press
    5x45, 3x65, 2x95, 1x115, 1x135, 1x155, 1x175, 1x185, 1x195, 1x210, 1x225-5lb PR


    2 plates, wut!

    Weighted Pushups
    2x5x25lbs


    Pretty alright

    Tri Set: Seal Rows, Strict Press, Deadbugs
    3x10x40, 3x5x60, 3x12x3


    Crushed it!

    Free Time
    Pushdowns: 3x6x40
    DB Curls: 3x6x25


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  11. #3731
    Hammy Hammy Hobbes thehobbes's Avatar
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    Crushing it as usual in here PR! Aw man, did you have the plague a few days ago?

    Pretty sweet putting up 2 plates on reverse band.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  12. #3732
    Registered User Partyrocking's Avatar
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    Originally Posted by thehobbes View Post
    Crushing it as usual in here PR! Aw man, did you have the plague a few days ago?
    I did. It was the worst.

    Originally Posted by thehobbes View Post
    Pretty sweet putting up 2 plates on reverse band.
    It was so much fun.

    Conjugate Week 11: Dynamic Effort Lower Body

    Warmup: Elliptical, facepulls, cable crunches, hanging abs, leg curls

    Squats
    5x45, 3x95, 2x135, 1x185, 1x225, 3x2x245


    Still leaning forward more than I want to, but depth was okay.

    Pause Squats
    2x4x185


    Top of my knee didn't like these.

    Deadlifts
    4x1x275


    Smooth.

    Tri Set: Weighted Chinups, Cable Crunch, One Arm Swings
    3x2x7.5, 3x8x45, 3x6x50


    Crushed these.

    IG Videos

    I'm 5 weeks out. Time to get serious!
    Last edited by Partyrocking; 01-26-2020 at 05:14 PM.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  13. #3733
    Registered User Partyrocking's Avatar
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    Conjugate Week 11: Dynamic Effort Upper Body

    Warmup: facepulls, cable crunches, hanging abs, GHR

    Bench Press
    5x45, 3x65, 2x85, 1x115, 2x2x135, 1x6x135-AMRAP


    First set was a little slow, but I think my arch is improving

    Pushups
    2x10


    Crushed them

    Tri Set: Seal Rows, Strict Press, Deadbugs
    3x6x20kg, 3x4x65, 3x8x10


    Crushed them.

    Free Time
    Pushdowns: 3x12x28
    DB Curl: 3x12x17.5


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  14. #3734
    Registered User Fiction2Fitness's Avatar
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    Strong as usual. Nice progress with the arch then. Still always has that awkward feel to me though I really should bench more... ;-)
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

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  15. #3735
    Registered User Partyrocking's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Strong as usual. Nice progress with the arch then. Still always has that awkward feel to me though I really should bench more... ;-)
    I bench twice a week. For me, more than that doesn't give be enough results to justify the added fatigue.

    Conjugate Week 12: Max Effort Lower Body

    Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

    [b]Reverse Band Deadlifts
    5x135, 1x225, 1x245, 1x275, 1x295, 1x315, 1x335, 1x365, 1x395, 1x435

    Added 15lbs from last time.

    Pause Squat
    4x2x245


    Went heavier this week. My form feels off. Not sure if it's in my head or not.

    Tri Set: Chinups, Cable Crunch, One Arm Swings
    3x3, 3x10x30, 3x10x20kg


    IG Videos
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  16. #3736
    Registered User Fiction2Fitness's Avatar
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    Originally Posted by Partyrocking View Post
    I bench twice a week. For me, more than that doesn't give be enough results to justify the added fatigue.
    Strong pause squat. My goal right now is 185 though I haven't done them in a while. I tried benching every session and it was tough just trying to wait for a bench all of the time at the commercial gym. I took a gym break so need to get back and found one that has 2.5 lb plates, which should help.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

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  17. #3737
    Registered User Partyrocking's Avatar
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    Conjugate Week 12: Max Effort Upper Body


    Warmup: Elliptical, GHR, Band Pull Aparts, Hanging Ab Raises

    Floor Press
    5x45, 3x65, 2x85, 1x105, 1x135, 1x145, 1x155, 1x165, 1x175


    I was hoping for a PR, but not today.

    Weighted Pushups
    2x6x25


    Added a rep from last time

    Tri Set: Seal Rows, Strict Press, Deadbugs
    3x6x50, 3x6x55, 3x10x10


    Did pretty well with these

    Free Time
    Pushdowns: 3x10x30
    Db Curls: 3x12x15


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  18. #3738
    Registered User Partyrocking's Avatar
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    Conjugate Week 12: Dynamic Effort Lower Body

    Warmup: Facepulls, cable crunches, hanging abs, leg curls

    Squats
    5x45, 3x95, 2x135, 1x185, 2x2x205


    Wasn't feeling it today.

    Deadlifts
    3x1x315


    Smooth.

    Pause Squats
    2x2x185


    Did these slowly
    Tri Set: Weighted Chinups, Cable Crunch, One Arm Swings
    3x2x10, 3x6x40, 3x6x26kg


    Did pretty well.

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  19. #3739
    Registered User Partyrocking's Avatar
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    I haven't been the best at logging lately. After I finished week 12, I started peaking.

    Not very interesting, sub max singles to get me ready for the meet. My SI started acting up, so I've been focusing on bench.

    Last week's lifting video IG Videos
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  20. #3740
    Registered User Fiction2Fitness's Avatar
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    ooo getting there. Good luck at the meet. I'm sure you'll do great.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

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  21. #3741
    Registered User Partyrocking's Avatar
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    Thanks. I'm 3 days out and feeling pretty alright.
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  22. #3742
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    Originally Posted by Partyrocking View Post
    I haven't been the best at logging lately. After I finished week 12, I started peaking.

    Not very interesting, sub max singles to get me ready for the meet. My SI started acting up, so I've been focusing on bench.

    Last week's lifting video IG Videos
    Awesome work!!!

    Your deadlifts are STRONG.

    Hope all is well in life. Happy Training!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
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  23. #3743
    Banned yemija's Avatar
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    I like alternate between doing squats, dumbbell lunges, dumbbell step up, barbell hip thrusts, glute cable kickback, and 30 minutes on a bike on one day and next day lat pull down, one arm dumbbell row, seated cable row, dumbbell curl, tricep overhead extension, cable curl, cable pressdown. great ideas in this thread!
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  24. #3744
    Registered User Partyrocking's Avatar
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    Originally Posted by bbowsh54 View Post
    Awesome work!!!

    Your deadlifts are STRONG.

    Hope all is well in life. Happy Training!
    Thanks. Life is going alright. My meet went pretty well, went 7/9, 125kg, 132.5kg, 140kg, 75kg, 77.5kg, 80kg-no lift, 150kg, 170kg, 190kg-no lift.

    The last deadlift was close, but I couldn't get my hips through to lock it out. I got 2 reds on it.

    Will post vids later

    Originally Posted by yemija View Post
    I like alternate between doing squats, dumbbell lunges, dumbbell step up, barbell hip thrusts, glute cable kickback, and 30 minutes on a bike on one day and next day lat pull down, one arm dumbbell row, seated cable row, dumbbell curl, tricep overhead extension, cable curl, cable pressdown. great ideas in this thread!
    Interesting. Is there a reason that you don't have upper body press work, e.g. shoulder press or bench?
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  25. #3745
    Registered User Partyrocking's Avatar
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    Not much to report. I'm at home until further notice and will be doing kb swings, goblet squats, and pushups until the stay at home order is lifted.
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  26. #3746
    Registered User Fiction2Fitness's Avatar
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    ooo a kettlebell would be nice to have. Hope you are doing well.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

    Just Strong Ambassador
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  27. #3747
    Registered User Partyrocking's Avatar
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    I am doing fine. I'm going a bit stir crazy at home, but I've been dogging w/ my dog and he's loving it. Happy Mothers' Day to all of the mothers here.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  28. #3748
    Registered User Fiction2Fitness's Avatar
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    Good to hear you are doing well. I have considered getting a leash set and trying to walk the cat but not sure how that would go. Though I'm not stir crazy as our store never closed and now we're even back to regular hours. Joys of retail pharmacy. I could use a vacation though but I'd rather just get a chance to lift again.

    Have fun with the home stuff for now and hopefully we'll be back to a closer form of normal in the future.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

    Just Strong Ambassador
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