Evolution

[omerta2010]

LOL thanks for the pass

Just don't abuse it.

 

[omerta2010]

Ahhhh I never knew that exercise was called kelso shrug. They kind of look like partial pull-ups? I think you know what I mean?

What other exercises do you have up your sleeve that I don't know about? lol

Kinda, but it definately hits the rhomboid considerably more with the squeeze and rotate the shoulder blades than you could acheive when hanging. These with facepulls definately will destroy your whole upper back for a few days. I haven't done shrugs in almost a year and I think these are part of why my traps are still growing.

And I have to give credit, I steal most of the exercises from Gaz, Juggernaut, X, dave, Jag, JD, or elitefts.com

 

[omerta2010]

Nice stuff, O!

Bench is looking solid!

Thanks, much appreciated.

 

[x~factor]

Squats -
225x3, 255x3, 285x10

Dayum.

 

[juggernaut]

Doing great overall O. Good work!

 

[JerseyDevil]

Sweet.... Nice squats!

 

[omerta2010]

Thanks guy, really appreciate it.

 

[omerta2010]

5/3/1 R3 D9:
5/3/1 - Military Press -
120x5, 135x3, 150x7

(BBB) Military Press -
95x10,10,7, 85x 10,8

Face Pulls ???
180x10,10,10

Kelso Shrugs ??? (super slow)
250x15,12,10

Tate Press -
40's x 10, 10, 8

Cable OH Ext ???
105x10,10,8

Definately going to stick with the 5lb increase on the next round.

 

[JerseyDevil]

Good work

 

[juggernaut]

Nice MP numbers.

 

[omerta2010]

Good work

Nice MP numbers.

Thanks guys, I think I've finally gotten the form and bar path down finally.

 

[omerta2010]

5/3/1 R3D10: (s) = with straps
5/3/1 - Deads -
280x5, 320x3, (s) 350x10 (this weeks felt better and stronger than last)

(BBB) Deads -
255x10,6 (grip failed me miserably) (s) 10,10, 10

Good Mornings ???
145x10,8,8

Back Ext ???
BW+30x8,8,7

Donkey Raises ???
340x15,12,10

 

[PreMier]

do you alternate the grip, or do double over? ever tried a hook grip?

 

[omerta2010]

Hey welcome back.

I only do double over, but not sure if it's considered a hook when I wrap my fingers around and squeeze the hell outa my thumb to lock it in.

Alternating grip for me always seemed to tweak my back whenever I do it. It's like I can feel the slight imbalanced pull, you know that "something's off feeling"

 

[JerseyDevil]

Good Mornings ???
145x10,8,8

I saw a guy the other day walk up to a bar on the floor loaded with 225. He cleaned it, pressed it overhead, lowered it behind his head and rested it on his shoulders. He then proceeded to do 4 good mornings, and I mean to tell you, his forehead almost touched his knees! I was waiting for his back to snap..... It was almost painful to watch. I call that stupid strong

 

[katt]

Hey welcome back.

I only do double over, but not sure if it's considered a hook when I wrap my fingers around and squeeze the hell outa my thumb to lock it in.

Alternating grip for me always seemed to tweak my back whenever I do it. It's like I can feel the slight imbalanced pull, you know that "something's off feeling"

I've often wondered if the alternate grip tweaks your muscle positioning.. if that's even a concern?? I use it sometimes, but it feels better for me to have a hook grip

 

[JerseyDevil]

I was always a fan of alternate grip, and switching set to set. Problem is I would use my 'favorite' grip for the heaviest sets. No doubt in my mind that puts a torque on your back in one direction only, and that is a bad thing. I used to think using straps was a bad thing, now I realize they are better for proper alignment. I think even Patrick Ward (P-Funk), came to that conclusion also

 

[omerta2010]

I think it's a balancing act with the whole straps and no straps.

I used to always use straps for all back exercisses and now that I've switched to only after my grip fails. I've noticed it's making a big difference in the stability of my forearms on my pressing movements as well as adapting pretty quick, no way I could have gotten 3x320 without straps a few month ago.

I do know I wouldn't be happy if I had to stop just because of my grip.

 

[juggernaut]

I used to be vehemently against using straps. However, as my RDL and rows got higher and higher, I had no choice but to use them. I dont always rely on them, but I do like that I dont need to worry about the bar shredding my hands apart.

 

[omerta2010]

5/3/1 R3D11:
5/3/1 - Barbell Bench -
145x5, 165x3, 185x8

(BBB) Floor Barbell Press -
115x10,10,10,9,7
DB Incline ???
55's x 8, 50's x 10,10

Hammer HI ISO Row ???
230x10,8,7

Cable Curls ???
115x10, 8, 7

 

[melandleadley]

hey man,you did such a long work.

 

[Burner02]

Wassup, biggins!
Nice stuff in here!

 

[x~factor]

5/3/1 - Deads -
280x5, 320x3, (s) 350x10 (this weeks felt better and stronger than last)

Awesome numbers!

 

[omerta2010]

5/3/1 R3D12:
5/3/1 - Squats -
240x5, 270x3, 305x9 (conquered my fear of going over 300 )

(BBB) Squats -
235x10,10,10,10,10

Leg Extensions –
160 x 10,10, 10

DB Rows –
60x12, 8,8

ISO Seated Calf Raises –
120x20,15,15

 

[omerta2010]

hey man,you did such a long work.

Thanks wasn't to bad, in and out in 45min.

Wassup, biggins!
Nice stuff in here!

Hey no talkin about my man boobs. You ready for your vacation?

Awesome numbers!

Thanks, trying to figure out what's going to happen when I start CKD on the next round.

But to keep things simple (and not change to many things at once)I'm just going to go up the std increases as programmed.

 

[JerseyDevil]

I missed that 350 x 10 deadlift set! Holy sugar magnolia's!

 

[birket]

Awesome

 

[Pony]

5/3/1 R3D12:
5/3/1 - Squats -
240x5, 270x3, 305x9 (conquered my fear of going over 300 )

feels good dont it? congrats, keep hittin it!

 

[PreMier]

nice squats! i still wont use straps haha

 

[juggernaut]

I missed that 350 x 10 deadlift set! Holy sugar magnolia's!

that is great isnt it??
Good job O.










(holy sugar magnolias??)