Thread: Buns of Steel

Friday
deadlifts 1x6(300) 1x1(345) 1x6(315) 1x1(370)
good mournings 1x10(95) 1x10(115) hard as shit shouldn't have been but was
side bends 3x12(45 pound plates)

with the deadlifts my grip was slippen on the last one but i got 380 in me for the next one

I am lost at what your trying to do here. What are your goals and what are you doing 6 reps and then 1 for? The workout as far as exercises dont look to bad however.

im trying to gain streght and i got the program from a book called "The New Rules of Lifting. They explian the 6 to 1 to 6 to 1 to 10-12 as somthing called wave loading to do with your nervous system and motor requirtment and the workouts are supposed to be 4 days a week some some other exercises like bulgarian split squats, lower body russian twists, romanian deadlifts and others, but i used this week to ease into the program and next week im gonna hit it all out.

Monday 1/15

Bench Press 1x6(190) 1x1(205) 1x6(200) 1x3(225) wanted to c how many i could get out and then i had nothin ledt for the last set
Cable rows 1x6(120) 1x1(160) 1x6(130) 1x1(170) 1x10(120)
Close grip lat pulldowns 1x8(140) 1x7(160)
Dumbell shoulder press 2x8(55's)

Looks interesting. I will be folowing along. If its strength your looking for you may want to look into westside. My journal has plenty of it. Either way best of luck!

thanks double d idid westside for a year with a streghtn coach n loved it but know im on my own and i dont really have access to squat boxes, bands chians, boards etc so im tryin my own thing now

Wensday 1/17
Squat 1x6(195) 1x1(275) 1x6(250) 1x1 (290)
Back extensions 2x10 wit a 25
swiss ball crunches 2x10

i didnt get to do much only had 35 minutes in the gym so i made the best of it, im feelin stronger in the legs, im hitten upper agian tom or friday and deads sat see if i can pull 390

I do box squats off of a small cooler. And my pullups are off of rafters. Yeah I use what I got, haha

hahha thats the way to do

Friday 1/19
Chin-ups 1x6(140) 1x2(200) 1x6(180) 1x1(220) 1x12(120)
MIllitary bress 1x6(85) 1x1(135) 1x6(115) 1x1(155) 1x12(85)
db bench 1x6(80's) 1x8(70's)
wide grip cable rows 2x8(120)

disapionted with the db bench i usaullty do 4x8 with the 80's n i couldnt get 8

my bad i ment reverse grip pull downs not chin ups

hey guys i was outta the gym for a week with exams and stuff so im usin this wekk to get back on it and then next week im starting the second phase of a program

Tuesday 1/30
Bench press 1x10(190) 1x6(205) 1x2(230)
Lat pulldowns 2x10(140)
Millitary press 2x8 n 1x7 (105)
dumbel rows 3x8 40's
10 minutes on a bike