The Jungle

[400Lb Gorilla]

I’m glad I’m not the only one that notices wide grip pull ups hit the rear delts hard. I did some yesterday and they are sore now lol

Yeah the wider the grip, the more it seems to really focus on the shoulders. Your shoulder workouts have a good deal more volume than mine usually do, so it is not a surprise that you include these too

[400Lb Gorilla]

[JohnButz]

Awesome pulling Brother despite the illness! Hope you continue to feel good and strong.

[Raigs]

Really nice shoulder session. The 205 Shoulder Press is great. Jealous of you getting those pull ups in that had to be a good feeling in the upper back and traps after that session.

Stinks work is shut down it will be tough to go back

[Motiviert]

Bro-Split Week 2
Shoulder and Trap Day

Gjdm

You know in all my years of lifting, I've never tried single arm db press. You like?

[400Lb Gorilla]

Awesome pulling Brother despite the illness! Hope you continue to feel good and strong.

Thanks John

Really nice shoulder session. The 205 Shoulder Press is great. Jealous of you getting those pull ups in that had to be a good feeling in the upper back and traps after that session.

Stinks work is shut down it will be tough to go back

Thank J, those pullups definitely felt good. I am both eager to get back to work and not really wanting to go back. The missus keeps me pretty busy around the house. The joys of home ownership

Gjdm

You know in all my years of lifting, I've never tried single arm db press. You like?

Love them. They were at one point my main pressing movement.

[Motiviert]

Love them. They were at one point my main pressing movement.

Do you ever change it up? Like turn your wrist a different way or anything?

[400Lb Gorilla]

Do you ever change it up? Like turn your wrist a different way or anything?

Not until I get to a much bigger DB. When I was commercial gymming it, the 100+s tended to be too massive to keep my wrists locked like it was in the vid above so I would turn them just enough to let the DB all the way down without hitting me in the head or traps

[Motiviert]

Not until I get to a much bigger DB. When I was commercial gymming it, the 100+s tended to be too massive to keep my wrists locked like it was in the vid above so I would turn them just enough to let the DB all the way down without hitting me in the head or traps

Gotcha. Merlin

[400Lb Gorilla]

Bro-Split Week 2
Leg Day #2

YB Squat
65x5
115x5
155x5
205x5
245x3
295x3
335x1
205x6
155x8, 8, 8

YB Goodmorning
65x8
115x8
155x8, 8, 8, 8

BB Split Squats
45x5
95x5
135x6, 6, 5, 5


My legs are burning. BURNNNNING.
The yoke bar squats were kind of a disappointment but still felt good. I was hoping for a much higher weight for the last single but 335 felt a lot heavier than it should have. I think because the yoke bar puts the bar position really high, it makes it more intense on the lower back and quads, which is opposite from my normal low bar position where I try to load the hammies and glutes with all the weight. Got a feeling my yoke bar squat and front squat would be fairly near each other in max weight.
Goodmornings were solid. I used a close stance and bent the knees. I am going to keep the weight the same next week and see if I can 155x12 for 3-4 sets.
Split squats I got a video of. Looking for any advice you guys have for them. I think I am doing something wrong, or at least could be doing something better.

[400Lb Gorilla]

Gotcha. Merlin

lol I am a long way from using the hundos for working sets again.

[400Lb Gorilla]

Split squats start at 1:14 if you don't feel like watching the YB squats:

[George2100]

Not until I get to a much bigger DB. When I was commercial gymming it, the 100+s tended to be too massive to keep my wrists locked like it was in the vid above so I would turn them just enough to let the DB all the way down without hitting me in the head or traps

Man I haven’t done single arm OHP in forever! So much fun to max out on lol

My old boxing gym was attached to a strongman gym. I used to play around with the circus dumbbells all the time. Log press was also a lot of fun!

[Motiviert]

Split squats start at 1:14 if you don't feel like watching the YB squats:

Man, @1:14. Dude my big ass would be laid out on the floor lmao

[400Lb Gorilla]

Man I haven’t done single arm OHP in forever! So much fun to max out on lol

My old boxing gym was attached to a strongman gym. I used to play around with the circus dumbbells all the time. Log press was also a lot of fun!

I am scared to max out on single arm DB press lol. I do not want to know how uneven my strength is from side to side

Never tried log press. Seems like it would add a whole new level of hurt to the press

Man, @1:14. Dude my big ass would be laid out on the floor lmao

Nah they aint so bad.... as long as you dont fall over

[400Lb Gorilla]

Bro-Split(Sort of) Week 3
Chest/Core
Weight: 193 pounds

Benchpress
45x10
95x10
135x8
185x8
225x8
245x7
265x4

Incline DB Press
45x8
75x8
95x6, 6, 6, 5, 5

Rev Band Bench
245x3, 3, 3, 3

Hanging Knee Raises
BWx12, 12, 12, 12
***Grip was the issue

Ab Rollouts(kneeling)
BWx9, 7, 6, 6

Not too shabby.
Benchpress was solid. I went for as many reps as I could each set once I got to 225. So 225, 245, and 265 might not have been to failure but the next rep would not have gone up. Might decide to put benchpress as a secondary lift and stick incline DB press as my main lift. It would probably be a better move for my goals of building muscle, since benchpress is kind of terrible for that.
Incline presses were good but I did not make much progress towards my goal of multiple sets of ten with those 95s. Another reason to switch it up for a bit.
Speed bench was thrown in because 245 was already loaded and the bands were already dangling
Knee raises felt good but I was having grip issues. I need to find my straps.
@Raigs, I tried standing rollouts. I made it all the way to extension and collapsed lol. I wasnt even able to come up off my knees during the kneeling rollouts... Probably weakness leftover from the last few days of core intense work.

[Motiviert]

Lol "bands were already dangling "

Loled

Yeah I bet your core is fried from the last few days of compounds and stuff. Good stuff m9-1

[George2100]

I definitely recommend doing incline Db press first. Better chest activation plus it is just safer in my opinion to use dumbbells before barbells.
Your flat bench will definitely be weaker if you go hard on incline first though.
Look at my chest day from yesterday. Flat bench was pretty low weight after incline Db lol

[400Lb Gorilla]

Lol "bands were already dangling "

Loled

Yeah I bet your core is fried from the last few days of compounds and stuff. Good stuff m9-1

I do things based solely on how lazy I can be sometimes I have actually come off of deload one time and was supposed to do a squat workout... but ended up doing a deadlift workout because the bar was already loaded with 135 and on the ground

I definitely recommend doing incline Db press first. Better chest activation plus it is just safer in my opinion to use dumbbells before barbells.
Your flat bench will definitely be weaker if you go hard on incline first though.
Look at my chest day from yesterday. Flat bench was pretty low weight after incline Db lol

Just saw your log bumped, was about to check it out. I am not too worried about benchpress suffering as far as the numbers go for a few workouts. The strength gains from the incline DB press would transfer to benchpress when I switch back to something powerlifting related.

That is assuming I go back to a powerlifting routine lol I have always liked lifting for strength gains but I am not so sure I actually like powerlifting most of the time

[George2100]

Lol I consider what I do to be strength training. I just don’t do the power lifts consistently. I’d be a bad power lifter lol

[400Lb Gorilla]

[400Lb Gorilla]

Bro-Split Week 3
Back Day
Weight: 192 pounds <---only weighed in cause the mid-section was showing a little more definition this morning, got me scared

Chin-ups
BWx12, 12, 11, 8, 8

DB Rows
55x12
105x8, 8, 7, 7, 7

Pull-ups
BWx7, 7, 7, 4

BB Corner Rows(PWO)
45x8
90x8
135x6, 6, 6, 6


This was a good workout.
Chinups were better than I thought they would be. I tried a shoulder-width grip on these thinking to get a little more shoulder into it. Seemed to take some of the bicep work out of the lift, which is fine with me since I am trying to add an arm day in this bro-split somewhere.
DB Rows were solid. I had to go with the triple digit DB today because George did. I did not get as many reps as he did but I did do more sets with them
Pull-ups sucked but there is no surprise there. It was third for the day and it seemed my rear delts were doing a lot more work than the lats.
Corner rows are something I have not done in a LOOOOONG time lol. I happened to notice my bent barbell behind my weight tree and decided to give them a shot. I think I will keep these in the mix. I just need to get some handles or something to get different angles on these.

[Woody-5]

strong reppage on the bench last go round! Love the incline DB work after- Great movement. I need to dig my incline bench out and clean it off so I can toss some incline work into the mix.

Inb4 gorilla with abs

Killer chins at that BW, 12 reps is no joke.


Corner rows like a T bar row?

[400Lb Gorilla]

strong reppage on the bench last go round! Love the incline DB work after- Great movement. I need to dig my incline bench out and clean it off so I can toss some incline work into the mix.

Inb4 gorilla with abs

Killer chins at that BW, 12 reps is no joke.


Corner rows like a T bar row?

lol thanks Wood!

I think they might be the same thing. One end of the BB is underneath a DB and some chains. The last 30 seconds of this video have the lift:

[Motiviert]

Love me some corner rows. Makes me feel like Ronnie except I'm a little bich in comparison.

[400Lb Gorilla]

Love me some corner rows. Makes me feel like Ronnie except I'm a little bich in comparison.

Ronnie's warm-ups used to start with 5 or 6 plates lol. EVERYONE is a little bich in comparison

[Motiviert]

Ronnie's warm-ups used to start with 5 or 6 plates lol. EVERYONE is a little bich in comparison

Das true. How's your core feeling today?

[George2100]

Ohhh of course you had to one up me! Fukin love it dude. Get after it!

P.s. my obliques are a bit sore from those rows

[Raigs]

Man corner rows are a different version I haven’t seen in a bit. That whole portable land mine thing is making me itch for different types of rows

You should try some rope and burn the forearms out at the same time

[JohnButz]

Strong work on the back day! 105# on the rows for reps is outstanding. I was doing the corner rows for a bit, and used a short bar (something I had from a pulley system, and a chain with a clip. I kept the chain fairly tight against the bar. Not ideal, but it worked.