Roberts Attempt to Gain Weight and Strength.

[RasPlasch]

Thank you men.




Zercher Squats
Didn't feel like front squatting today. Thought I'd try out Zercher Squats. Damn they are fun as hell. If you don't know what these are....
YouTube - DeFrancosTraining.com - 325 lb. Zercher squat


135 - 8
160 - 8
175 - 8
185 - 8

Holy shit. My legs were jelly after that. Even with padding on my arms, they are a tad bit fucked up. Looks like I fell off my bike or something, haha. Oh well.




Single Leg Squats
30's - 10
40's - 2x10



Calf Work

 

[RasPlasch]

Triceps are still a little sore. Might do a light chest workout tonight. Not sure.



Today I didn't feel like squatting and it was nice out so..

Went to a parking lot and put a Mercury Sable in neutral and pushed it around for awhile. 1496 KG so it was 3291.2lbs.

That was good fun.


My quads are definitely feeling fatigued right about now.

 

[RasPlasch]

Later today...



Flat Bench Press
135 - 8
160 - 8
185 - 8
200 - 7, 1 forced rep




Chest Machine
3 sets with 8 reps
50
60
65




Pushups on DB's. Slow down, slow-explosive up
BW - 12
BW + 10 - 10 - 12 I don't remember
BW + 25 - 8 - 12 also don't remember

 

[Quoi]

Nice job!!!!, Why did you do pushups on DB, does it make it harder or better ROM???

So do you have spring break coming up??? I DO!!!!! WOIOOOOOOOOO lol!

Anyway nice workouts like always!

 

[RasPlasch]

I don't really have the answer to that question. One of my buddies that I lift with told me that doing pushups on DB's were challenging. They weren't really challenging for me, so I added weight, lol.

Yup, spring break is umm....April 4th? I think.
You going anywhere for break?

 

[Rubes11]

nice workouts. and zercher squats look like fun i might have to try them sometime

 

[RasPlasch]

Flat Bench Press
135 - 6
185 - 4
225 - 2, 2, 2
235 - 1


CG Bench Press
185 - 1 towel, 4 pause reps
215 - 2 towel, 3 pause reps
225 - 3 towel, 1pause rep


DB Extensions


Pushups on DB's
+10 - 10
+25 - 6-10
+35 - 6-10


Been sick and dealing with personal shit that has been going on. But I'm getting back to the gym now.

 

[RasPlasch]

Sumo Deadlifts
135 - 8
185 - 8
225 - 8
250 - 8



Hang Cleans
115 - 5
135 - 5
155 - 5



Now, I'm getting sick of the same routine everyday. So I tried a superset? I think. Not really sure, but it was fun as hell.

DB Shoulder Press
55's - 8

Pullups
BW + 15 - 8

Rest 30-45 seconds

DB Shoulder Press
60's - 8

Pullups
BW + 20 - 8

Rest 30 - 45 Seconds


DB Shoulder Press
65's - 8


Pullups
BW + 25 - 8




Close Grip Pulldowns
Explosive pull down, very slow let up.
100 - 8
110 - 8
120 - 8



Wow.....I was tore up after this.

 

[Ben dur]

Pullups
BW + 25 - 8

-___-

after all that other shit you did...
this is incredible

 

[RasPlasch]

Flat Bench Press
135 - 8
160 - 8
175 - 8
185 - 9


CG Bench Press
1 Towel 165 - 8
2 Towel 175 - 8
3 Towel 185 - 5



Cable Flies




BB Tricep Extensions
40 + bar - 8
45 + bar - 8
40 + bar - 8


Done!

 

[Ben dur]

what is this "towel" you speak of?

 

[Rubes11]

nice benching and your using a towel now too?

 

[RasPlasch]

what is this "towel" you speak of?

Its basically benching off a board. But I don't bring a board the the gym so I stack towels instead. Pretty much the same thing.

 

[RasPlasch]

Front Squats
135 - 6
175 - 4
205 - 1
215 - 1
230 - 1
250 - 1



BB Lunges
115 - 5 reps each leg
135 - 5 reps each leg
145 - 5 reps each leg (hard as fuck)



Calf work.



Done.

 

[Ben dur]

DeFranco training technique?

i think ive seen a youtube of that

i believe they called it
"total tricep death"

 

[the other half]

dude!!!!!!! nice front squats. how did the shoulders hold up for those?
looking tough in here.

 

[Built]

I don't comment much in here - hell, I don't comment much in any of the logs, really, but there's some damned fine work going on in here.

You eating enough?

 

[RasPlasch]

DeFranco training technique?

i think ive seen a youtube of that

i believe they called it
"total tricep death"

Haha yes. Sometimes I do a set with 1 towel, then next set up the weight with 2 towels, then up the weight even more the next set with 3 towels. Tricep death is a good way of putting it.

dude!!!!!!! nice front squats. how did the shoulders hold up for those?
looking tough in here.

Haha, funny you should ask. They barely held up. My shoulders are actually quite sore today. I almost bailed on the 250 attempt. I went down to full depth and paused. Almost got stuck halfway up and I was about to dump it. But I managed to get the weight up.

I don't comment much in here - hell, I don't comment much in any of the logs, really, but there's some damned fine work going on in here.

You eating enough?

. Thank you a lot Built. That puts a smile on my face .

But yes, actually, I have gained 10lbs the past month or so. Up to 155-157lbs now. Almost to my goal of 165lbs.
Not necassarily (spelling?) eating healthy, I'm just.....eating everything that I see.

 

[Built]

I am hardly a fan of "clean" eating - if you're making gains, you feel good and you're healthy, why sweat the little shit? Bulking you get away with a lot. On a cut, most of us clean up our dietary habits, but mostly that's for satiety. Plus it's harder to be well-nourished on LESS food than you require, yanno?

Glad to see you're making gains - and so great to see someone so young doing all the right things.

 

[sendit08]

How do you like front squats??? I find that they are a bit unconfortable but you seem to like incorporating them?

PS Nice progress!

 

[RasPlasch]

I am hardly a fan of "clean" eating - if you're making gains, you feel good and you're healthy, why sweat the little shit? Bulking you get away with a lot. On a cut, most of us clean up our dietary habits, but mostly that's for satiety. Plus it's harder to be well-nourished on LESS food than you require, yanno?

Glad to see you're making gains - and so great to see someone so young doing all the right things.

Exactly, plus I'm 16. Its not like I need to eat a perfect diet. I'm a teenager! I know what you mean though. I've never cut before, but it sounds horrible to be honest. Aren't you always hungry during a cut?

Thanks, yeah I'm young. But you don't have to be old to know what you are doing with weightlifting. Weightlifting, diet management and all that is very very fun for me.

How do you like front squats??? I find that they are a bit unconfortable but you seem to like incorporating them?

PS Nice progress!

I love front squats. They are one of, if not my favorite exercise. I used to hate them though. Back/Front squat is a must have for any leg workout in my opinion. You can't get much better then a good squat workout. They used to be uncomfortable for me too, but over time your body gets used to them. I use the clean grip instead of the crossed arm grip, and that helped my comfort a lot.

Thanks!

 

[sendit08]

I love front squats. They are one of, if not my favorite exercise. I used to hate them though. Back/Front squat is a must have for any leg workout in my opinion. You can't get much better then a good squat workout. They used to be uncomfortable for me too, but over time your body gets used to them. I use the clean grip instead of the crossed arm grip, and that helped my comfort a lot.

Ill try changing the grip... right now I use them as a warmup for traditional squats (which I love). I do this because putting to much weight on just feels weird to me... well i am gonna hit legs on saturday to ill try without crossing.

 

[RasPlasch]

Yeah try it out. I am not able to do back squats because of an injury. Which is why I strictly do front squats. When I used the cross arm grip it felt like the bar was going to crack my collar bone in half. But the clean grip fixed that. Hopefully it works for you.

 

[nadirmg]

wtf have you been doing?? i remember at the beginning of summer your were benching around 185-ish. Now you're almost maxing out at 255??

Enjoy your youth and don't tube it on junk food!

Excellent, excellent work Rasp.

 

[RasPlasch]

I've been working hard, lol.
Right around the beginning of summer was when I started taking this seriously. And the hard work has helped me make progress.

Thank you.

 

[RasPlasch]

Flat Bench Press 5x5
135 - 8 warmup
205 - 5x5



Dead Press
205 - 3
215 - 1 (got yelled at for slamming weights)
225 - 1
235 - 1 (barely)



Cable Flies
3 sets 10 reps



Tricep Extensions
3 sets 8 reps

 

[nadirmg]

I've been working hard, lol.
Right around the beginning of summer was when I started taking this seriously.

That's half the battle right there.
What is a 'dead press'?

 

[RasPlasch]

YouTube - 11/10/2008 470 lb. Dead Press



^^ thats a dead press.

 

[Ben dur]

Flat Bench Press 5x5
135 - 8 warmup
205 - 5x5



Dead Press
205 - 3
215 - 1 (got yelled at for slamming weights)
225 - 1
235 - 1 (barely)



Cable Flies
3 sets 10 reps



Tricep Extensions
3 sets 8 reps

it happens


my eccentric brake isnt very effective
i got kicked out of my gym doing a 5x5 on sumo deads

apparently i scared some old ladies

my form was good though
i wasnt even goin THAATTT heavy

i think we need bumper plates at my gym

 

[Ben dur]

5x5 with 205

im jealous