thanks luc, im going to go for a nice pr on thur and those will help.
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Jailhouse Journal
- Thread starter JailHouse
- Start date
thanks luc, im going to go for a nice pr on thur and those will help.
Dead Asst 11/11
Dead Cleans
135x3
185x2
205x1
220xfail
Front Squats
135x5
185x3
245x2, 2, 2
Hammer Strength Deads
225x10
315x4, 10, 8
Leg Ext
90x10, 10, 10
I had to make today quick.
I sux at cleans I cant break in to the 225 zone.
Ive been wanting to try the hammer deads. The machine has a unnatural feel, I had to stop early the first set.
Dead Cleans
135x3
185x2
205x1
220xfail
Front Squats
135x5
185x3
245x2, 2, 2
Hammer Strength Deads
225x10
315x4, 10, 8
Leg Ext
90x10, 10, 10
I had to make today quick.
I sux at cleans I cant break in to the 225 zone.
Ive been wanting to try the hammer deads. The machine has a unnatural feel, I had to stop early the first set.
ME Bench 11/13
Bench Press
45x15, 15
95x6
135x3
205x2
225x1
245x3 pr
250x2 pr
Reverse Grip Bench Press
95x7
135x7, 7, 7
Tate Press
50x7, 7
Skull Crushers
90x7, 7
Hang Cleans
95x7, 7, 7, 7
Face Pulls
80x15, 15, 15
Standing AB Pulldowns
60x30, 30, 30
I had a pre work out drink and I think it helped a lot with focus.
I was surprised about the bench, I originally was going to try 245 for a double but the first 2 came up easy so I went for the triple and got it. On the 250 set the first one came up nice and the second rep was a grinder.
That was my first time trying the reverse grip. 135 was way too easy ill increase the weight a good amount next time.
I think the wrist wraps helped alot today.
Bench Press
45x15, 15
95x6
135x3
205x2
225x1
245x3 pr
250x2 pr
Reverse Grip Bench Press
95x7
135x7, 7, 7
Tate Press
50x7, 7
Skull Crushers
90x7, 7
Hang Cleans
95x7, 7, 7, 7
Face Pulls
80x15, 15, 15
Standing AB Pulldowns
60x30, 30, 30
I had a pre work out drink and I think it helped a lot with focus.
I was surprised about the bench, I originally was going to try 245 for a double but the first 2 came up easy so I went for the triple and got it. On the 250 set the first one came up nice and the second rep was a grinder.
That was my first time trying the reverse grip. 135 was way too easy ill increase the weight a good amount next time.
I think the wrist wraps helped alot today.
Congrats on the PR!
Really good workout, i havent done facepulls in a long time.
What you use equipment-wise to do them?
I just use the rope and adjust the cable pulley for my height, its a pretty good movement.
ME Squat 11/14
Box Squat (1in Above Parallel)
45x15
135x6
205x3
225x3
275x3
335x5
355x5 pr
365x3 pr
Uni Leg Curls
35x7, 7, 7, 7
DB SLDL
100x7, 7, 7
DB Rows Unsupported (Straps Used)
100x7, 7, 7, 7
Hammer Curls
25x20, 20, 20
Planks
+35x2 sets total time=2min
Nice work out today. The rows where way easier with the straps, I guess cuz I didn't have to put some much effort in the grip I could just focus on the lift. Usually I try not to use them but my hands were so sweaty I didn't want to fail the lift because of the grip
The weighted planks were a first and ill defiantly be doing those again.
Box Squat (1in Above Parallel)
45x15
135x6
205x3
225x3
275x3
335x5
355x5 pr
365x3 pr
Uni Leg Curls
35x7, 7, 7, 7
DB SLDL
100x7, 7, 7
DB Rows Unsupported (Straps Used)
100x7, 7, 7, 7
Hammer Curls
25x20, 20, 20
Planks
+35x2 sets total time=2min
Nice work out today. The rows where way easier with the straps, I guess cuz I didn't have to put some much effort in the grip I could just focus on the lift. Usually I try not to use them but my hands were so sweaty I didn't want to fail the lift because of the grip
The weighted planks were a first and ill defiantly be doing those again.
DE Bench 11/17
Speed Bench
45x15, 15
95x3
115x3, 3, 3
115x3, 3, 3
135x3, 3, 3
Flat DB Bench
40x25, 25
Skull Crushers
50x15, 15, 15, 15
Rear Delt Raise
25x12, 12
Front Raise
35x12, 12
Face Pulls
90x10, 10, 10
Hanging Leg Raises
6, 6, 6, 6
Pretty boring session
Speed Bench
45x15, 15
95x3
115x3, 3, 3
115x3, 3, 3
135x3, 3, 3
Flat DB Bench
40x25, 25
Skull Crushers
50x15, 15, 15, 15
Rear Delt Raise
25x12, 12
Front Raise
35x12, 12
Face Pulls
90x10, 10, 10
Hanging Leg Raises
6, 6, 6, 6
Pretty boring session
ME Squat 11/18
Box Squats (1in Above Parallel)
45x15
135x6
225x3
275x3
315x1
365x1
385x1 pr
Uni Leg Curls
50x5, 5 pr
50x5, 5
DB SLDL
110x5, 5, 5 pr
DB Rows Unsupported (Straps Used)
110x5, 5 pr
110x5, 5
BB Hammer Curls (Bar+40)
14, 12, 8
Planks
+45x3 sets
This was an eventful work out.
The box squats where some what easy, I didn't want to over do it because my back was still sore from the last time I did these. According to the format I'm following I'm supposed to do the same ME move 2 weeks in a row.
I didn't realize how much straps help with the DB rows 110 came up easy, I still didn't want to over do it.
Weighted planks are the shit. I recommend any one who reads this to try them, they are not for the weak.
Box Squats (1in Above Parallel)
45x15
135x6
225x3
275x3
315x1
365x1
385x1 pr
Uni Leg Curls
50x5, 5 pr
50x5, 5
DB SLDL
110x5, 5, 5 pr
DB Rows Unsupported (Straps Used)
110x5, 5 pr
110x5, 5
BB Hammer Curls (Bar+40)
14, 12, 8
Planks
+45x3 sets
This was an eventful work out.
The box squats where some what easy, I didn't want to over do it because my back was still sore from the last time I did these. According to the format I'm following I'm supposed to do the same ME move 2 weeks in a row.
I didn't realize how much straps help with the DB rows 110 came up easy, I still didn't want to over do it.
Weighted planks are the shit. I recommend any one who reads this to try them, they are not for the weak.
ME Bench 11/20
Bench Press
45x15, 15
135x3
185x3
225x1
245x1
255x1 pr
260x1 pr
Reverse Grip BP
95x7
155x7, 7, 7 pr
Tate Press
55x6, 3 pr
Skull Crushers
90x5, 3
Clean and Press
95x7, 7, 7
Face Pulls
80x10, 15, 15
Standing AB Pulldowns
70x20, 15, 10
I had a few other work outs i havent posted that i cant find
Bench Press
45x15, 15
135x3
185x3
225x1
245x1
255x1 pr
260x1 pr
Reverse Grip BP
95x7
155x7, 7, 7 pr
Tate Press
55x6, 3 pr
Skull Crushers
90x5, 3
Clean and Press
95x7, 7, 7
Face Pulls
80x10, 15, 15
Standing AB Pulldowns
70x20, 15, 10
I had a few other work outs i havent posted that i cant find
update
I had to move out of my parents house so im in an odd situation. Ive been trying to keep lifting westside but with the heavy weight and my diet suxing now, I keep getting bad back cramps when I go heavy on the deads and squats. So Im going to change back to a mon, wed, fri split using p/rr/s for now. Im thinking mon- horizontal push/pull, wed-legs, fri- vertical push/pull.
Im also going to have to lower the cals because im not going to have the time or money to constantly stuff my face with healthy food.
I had to move out of my parents house so im in an odd situation. Ive been trying to keep lifting westside but with the heavy weight and my diet suxing now, I keep getting bad back cramps when I go heavy on the deads and squats. So Im going to change back to a mon, wed, fri split using p/rr/s for now. Im thinking mon- horizontal push/pull, wed-legs, fri- vertical push/pull.
Im also going to have to lower the cals because im not going to have the time or money to constantly stuff my face with healthy food.
katt
Registered
Yeah, that's one thing about it,, eating healthy does take alot of food..
But you could get by with some low cost basics like rice & yams, and we usually shop the sales on chicken
Sorry to hear about your back
But you could get by with some low cost basics like rice & yams, and we usually shop the sales on chicken
Sorry to hear about your back
the other half
Registered
what the fuck dude. you been taking a huge ass cycle since we been gone r somethin.
those numbers are awesome.
and about using the straps. if you watch any strongman comps. they all use them. i like them because you can really con. on the muscle. there are plenty of ways to get the hand strength, but you cant get a big back without the big weights.
i see you are going thru some changes agian. you will come out alright. from what we have seen here on the board, it seems like you are pretty head strong, and at least you never give up the iron in hard times. i think that is good.
those numbers are awesome.
and about using the straps. if you watch any strongman comps. they all use them. i like them because you can really con. on the muscle. there are plenty of ways to get the hand strength, but you cant get a big back without the big weights.
i see you are going thru some changes agian. you will come out alright. from what we have seen here on the board, it seems like you are pretty head strong, and at least you never give up the iron in hard times. i think that is good.
Where you at JH?
BENCH PRESS
WARMUPS
185X12
225X3
205X4
SUMO DEADS
WARMUPS
225X8
315X8
SQUATS
WARMUPS
185X5
225X4
PUSH JERKS
WARMUPS
135X3
155X3
Thats it... I took it easy. Im gonna do some thing like this mon, wed, and fri all next week just to get used to things again. After that ill go back to the same westside routine I was doing before.
WARMUPS
185X12
225X3
205X4
SUMO DEADS
WARMUPS
225X8
315X8
SQUATS
WARMUPS
185X5
225X4
PUSH JERKS
WARMUPS
135X3
155X3
Thats it... I took it easy. Im gonna do some thing like this mon, wed, and fri all next week just to get used to things again. After that ill go back to the same westside routine I was doing before.
