I hope you do, I think youd like that shit.
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Jailhouse Journal
- Thread starter JailHouse
- Start date
I hope you do, I think youd like that shit.
ME Deads 10/7
DEADLIFT
135x6
225x3
340x2.5 grip failed
340x3, 2 with straps grip was still failing. Still a pr for a triple
FRONT SQUATS (O STYLE)
135x5
225x3, 2 pr
BB CURLS
80x7, 7
I did this during my lunch break so RIs were vary short so the reps suxed.
I need to work on my grip and get some better straps. The one I have now are too thick, I want the suede straps.
I didn't even plan on attempting 225 on the fronts I was just feelin it and went for it.
DEADLIFT
135x6
225x3
340x2.5 grip failed
340x3, 2 with straps grip was still failing. Still a pr for a triple
FRONT SQUATS (O STYLE)
135x5
225x3, 2 pr
BB CURLS
80x7, 7
I did this during my lunch break so RIs were vary short so the reps suxed.
I need to work on my grip and get some better straps. The one I have now are too thick, I want the suede straps.
I didn't even plan on attempting 225 on the fronts I was just feelin it and went for it.
Thanks B. Deads have always been my best lift. I haven't worked on my grip in months now, I can tell that I need to start again.
Brutus_G
Registered
- Joined
- Mar 8, 2006
- Messages
- 4,673
- Reaction score
- 6
- Points
- 0
Yeah me to my gripping ability sucks.
ya I dont understand how some people who never train grip can dead over 400 with no straps.
Bench Asst 10/9
STANDING MILITARY PRESS
45x10
95x5
105x3
135x6 pr
140x3 pr
145x5 pr
WIDE GRIP LAT PULL DOWNS
150x10, 10, 10 pr
DIPS BW
10, 10, 10
BB BENT ROWS
95x10
155x5, 5, 5
*ROTARY CUFF WORK*
I haven't done military press from the standing position in a LONG time. I'm gunna do them this way for a while to work more on functional use of strength.
That was the most weight Ive ever used on THIS lat pull down at my new gym. This machine goes as heavy as 300!
I signed up for 3 sessions with a Olympic weight lifting coach, it was about 90$. I work with the guy and hes a former strength coach for a division 1 college football team so I think it will be well worth it.
STANDING MILITARY PRESS
45x10
95x5
105x3
135x6 pr
140x3 pr
145x5 pr
WIDE GRIP LAT PULL DOWNS
150x10, 10, 10 pr
DIPS BW
10, 10, 10
BB BENT ROWS
95x10
155x5, 5, 5
*ROTARY CUFF WORK*
I haven't done military press from the standing position in a LONG time. I'm gunna do them this way for a while to work more on functional use of strength.
That was the most weight Ive ever used on THIS lat pull down at my new gym. This machine goes as heavy as 300!
I signed up for 3 sessions with a Olympic weight lifting coach, it was about 90$. I work with the guy and hes a former strength coach for a division 1 college football team so I think it will be well worth it.
Ya the guy knows what he is talking about.
Squat Asst 10/10
FRONT SQUATS (O STYLE)
95x6
115x3
135x3
185x2
225x1
245x1 pr
250x1 pr
255x1 pr
DB SLDL
85x8, 8, 8
DECLINE SIT UPS
x10
60x10, 10, 10
DB HAMMER CURLS
30x20, 14, 12
Felt nice. The squats were ass to ankles.
FRONT SQUATS (O STYLE)
95x6
115x3
135x3
185x2
225x1
245x1 pr
250x1 pr
255x1 pr
DB SLDL
85x8, 8, 8
DECLINE SIT UPS
x10
60x10, 10, 10
DB HAMMER CURLS
30x20, 14, 12
Felt nice. The squats were ass to ankles.
very nice on the front squats there buddy.
Just the thought of 255 fronts makes my delts hurt
nice work
Just the thought of 255 fronts makes my delts hurt
nice work
Thanks luc, front squats are fun.
DE Bench 10/13
SPEED BENCH PRESS
45x15, 15
95x6, 6
CLOSE GRIP
140x3, 3, 3
MED GRIP
140x3, 3, 3
WIDE GRIP
140x3, 3, 3
CLOSE GRIP PULL UPS
BW+15x 5, 5, 5
STANDING BB MILITARY PRESS
65x8
135x5, 5, 5
ONE ARM DB ROWS
85x10 (R), 10 (L)
85x10 (R), 10 (L)
PR
SPEED BENCH PRESS
45x15, 15
95x6, 6
CLOSE GRIP
140x3, 3, 3
MED GRIP
140x3, 3, 3
WIDE GRIP
140x3, 3, 3
CLOSE GRIP PULL UPS
BW+15x 5, 5, 5
STANDING BB MILITARY PRESS
65x8
135x5, 5, 5
ONE ARM DB ROWS
85x10 (R), 10 (L)
85x10 (R), 10 (L)
PR
DE Squat 10/14
SPEED BOX SQUAT
135x2, 2
155x2, 2
185x2, 2, 2, 2
GOODMORNINGS
95x7
135x5
155x5
185x5
LEG EXT
x100 REPS
HYPER EXT
+40x12, 12, 12
BB SHRUGS
225x12, 12, 12
BB CURLS
70x10, 10, 10
STANDING AB PULLDOWNS
3 SETS X FAIL
I did things a little different today.
SPEED BOX SQUAT
135x2, 2
155x2, 2
185x2, 2, 2, 2
GOODMORNINGS
95x7
135x5
155x5
185x5
LEG EXT
x100 REPS
HYPER EXT
+40x12, 12, 12
BB SHRUGS
225x12, 12, 12
BB CURLS
70x10, 10, 10
STANDING AB PULLDOWNS
3 SETS X FAIL
I did things a little different today.
Thanks Rubs.
ME Bench 10/16
FLOOR PRESS
135x3
185x3
205x1
225x1
245x1
265xFAIL
PARTAIL PRESS (low end)
205x7, 6, 6
SKULL CRUSHERS
80x7, 7, 7
STANDING MILITARY PRESS
125x7, 7, 7
BB BENT ROWS
135x12, 12, 12
LEG RAISE
x30
I never tried the partail or floor press, it was a nice change. My BW was 181 today, 3500cals seems to be working.
FLOOR PRESS
135x3
185x3
205x1
225x1
245x1
265xFAIL
PARTAIL PRESS (low end)
205x7, 6, 6
SKULL CRUSHERS
80x7, 7, 7
STANDING MILITARY PRESS
125x7, 7, 7
BB BENT ROWS
135x12, 12, 12
LEG RAISE
x30
I never tried the partail or floor press, it was a nice change. My BW was 181 today, 3500cals seems to be working.
ME Squat 10/17
PARALLEL BOX SQUATS
135x3
185x3
205x3
225x1
275x1
315x1
335x1 pr
345x1 pr
DB ONE LEG DEADLIFT
20x7R. 7L
20x7R, 7L
DB SLDL
90x5, 5, 5 pr
1 ARM DB ROW UNSUPPORTED
100x5R, 5L
100x5R, 5L
100x5R, 5L pr
HAMMER CURLS
35x14, 14, 14
The squats were easy so I was happy with that
The one leg deads were horrible. I was good with my left leg but I was all over the place on the right leg.
My goal was to not use straps on the deads or rows, mission accomplished. I think my grip is getting stronger.
PARALLEL BOX SQUATS
135x3
185x3
205x3
225x1
275x1
315x1
335x1 pr
345x1 pr
DB ONE LEG DEADLIFT
20x7R. 7L
20x7R, 7L
DB SLDL
90x5, 5, 5 pr
1 ARM DB ROW UNSUPPORTED
100x5R, 5L
100x5R, 5L
100x5R, 5L pr
HAMMER CURLS
35x14, 14, 14
The squats were easy so I was happy with that
The one leg deads were horrible. I was good with my left leg but I was all over the place on the right leg.
My goal was to not use straps on the deads or rows, mission accomplished. I think my grip is getting stronger.
Fucking nice going on the PRs, dude
Do you do any direct grip training at all?
I just started doing heavy shrugs again. Any other move that involves a heavy DB or BB I try to hold the weight a little longer at the top of each rep and really concentrate on my grip.
Ya I will try that. Next time I do these I'm going to try using a medicine ball and see how that feels.
Speed Bench
45x15, 15(close grip, wide grip)
95x3, 3, 3(close grip, med grip, wide grip)
115x3, 3, 3(close grip, med grip, wide grip)
135x3, 3, 3(close grip, med grip, wide grip)
DB Decline bench
35x100 reps for time
Bent Rear delt raise
15x10, 10
Front raise
25x10, 10
Face pulls
50x10
70x10
80x10
Decline situps
25x100 reps for time
+light hang cleans+
The high rep for time stuff was hard. My cleans are looking pretty nice.
I'm following this template incase any one was wondering http://www.ironmagazineforums.com/training/93653-sample-westside-barbell-template-mike-ruggeria.html.
45x15, 15(close grip, wide grip)
95x3, 3, 3(close grip, med grip, wide grip)
115x3, 3, 3(close grip, med grip, wide grip)
135x3, 3, 3(close grip, med grip, wide grip)
DB Decline bench
35x100 reps for time
Bent Rear delt raise
15x10, 10
Front raise
25x10, 10
Face pulls
50x10
70x10
80x10
Decline situps
25x100 reps for time
+light hang cleans+
The high rep for time stuff was hard. My cleans are looking pretty nice.
I'm following this template incase any one was wondering http://www.ironmagazineforums.com/training/93653-sample-westside-barbell-template-mike-ruggeria.html.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
nice box squats.
now if I can do those with out the box ill be in business.
DE Deads 10/22
SPEED SUMO DEADS
135x2
185x2
195x2
200x2, 2
GOODMORNINGS
95x7
155x7, 7, 7
LEG EXT
75x100 reps for time
BB SHRUGS
245x8, 8, 8
BB CURLS
75x8, 8, 8
HYPER EXT
+50x12, 12, 12
STANDING AB PULL DOWNS
2 set till fail
Good stuff. I pull sumo much faster than a traditional pull. The lactic acid training is fucking killer.
SPEED SUMO DEADS
135x2
185x2
195x2
200x2, 2
GOODMORNINGS
95x7
155x7, 7, 7
LEG EXT
75x100 reps for time
BB SHRUGS
245x8, 8, 8
BB CURLS
75x8, 8, 8
HYPER EXT
+50x12, 12, 12
STANDING AB PULL DOWNS
2 set till fail
Good stuff. I pull sumo much faster than a traditional pull. The lactic acid training is fucking killer.
ME Bench 10/23
CLOSE GRIP BENCH PRESS
95x6
135x3
185x2
205x1
225x1 pr
205x5 pr
PIN PRESS
135x3
245x1
225x3
TATE PRESS
25x7
35x7
45x7
JM PRESS
25x7
30x7
35x7
STANDING MILITARY PRESS
135x5, 5, 3
BB BENT ROWS
155x10, 10, 10 pr
HANGING LEG RAISE
x25
This workout was cool. It was my first time trying pin, tate, and jm press. Bw is still 181, my diet was a little off last weekend.
CLOSE GRIP BENCH PRESS
95x6
135x3
185x2
205x1
225x1 pr
205x5 pr
PIN PRESS
135x3
245x1
225x3
TATE PRESS
25x7
35x7
45x7
JM PRESS
25x7
30x7
35x7
STANDING MILITARY PRESS
135x5, 5, 3
BB BENT ROWS
155x10, 10, 10 pr
HANGING LEG RAISE
x25
This workout was cool. It was my first time trying pin, tate, and jm press. Bw is still 181, my diet was a little off last weekend.
looks like the PR's just keep coming, gj.
Thanks Fu!
