Chris's Log - A 123er going for 1100 total at 2015 Arnold

[ChrisLindsay9]

Speed Bench
100x2 x6 sets

Reverse Grip Bench
85x10 x 3 sets

BB Overhead Press
Bar x5
75x4
95x2
115x3
120x3 (3 rep PR)
125x2 (2 rep PR)

DB Front Raise
30 eachx6 x3 sets

DB Lateral Raise
25 eachx6 x3 sets

DB Rear Raise
15 each x10 x3 sets

Seated Calf Raise
180x7 x3 sets

Notes
I normally don't post my Friday workouts, but I was pretty excited about my OH press (bodyweight for two reps). And I'm somewhat proud of my DB front raises at 30# each arm as well. My side and rear raises are a bit behind because of my shoulder tendinitis. But the recent progress I've made in my shoulders is a nice surprise.

 

[TenaciousA]

Nicely done......

 

[Pawghunter]

2 prs in one day, I can understand why you would want to post that! I see that reverse grip bench in there. Interesting.

 

[ChrisLindsay9]

Deadlifts

Deadlift (w/ belt and chalk)
390x3
390x3
365x4

Deficit Deadlifts
265x6 x3 sets

DB Row
75x8 x3 sets

Speed Squat
165x2 x6 sets

T Bar Row Machine
75x10 x3 sets

Pull Ups (w/ 20# Vest)
8
6

 

[Bullmuscle7]

Commenting on last 2 workouts:

YES!!!! Great and great PR's. You are making huge progress Chris! So Strong!

 

[TenaciousA]

Chris-man you are kicking ass. Thanks for being an inspiration.

 

[Turbolag]

Nice dead lifts dude!!

:t2991:

 

[danielrh]

Squats

Glute Ham Raise
I have to admit that I love doing this exercise at the gym. I get some of the best looks or comments from people. I had been doing these while holding some weight (5lb plate or 8 lb. dumbbell) and getting 5-7 reps per set. But I'm experimenting with what you see below ... where I pause about 1/3 way up (almost a 1/2) and go back down and then come all the way back up. I like this way because it somewhat resembles how my hamstrings feel during a heavy squat rep.

So Chris, what is the history to doing this exercise? Did you just start doing this one day or did you work up to being able to do it? If you did have to do something to give you the strength to do it, what did you do? Damn impressive!

 

[ChrisLindsay9]

Bench Press
180x3 x2 sets
180x2 (failed on 3rd rep attempt)
170x4

Close Grip Bench
150x5 x2 sets

DB Spoon Press
55x10
60x7
60x6

Reverse Grip Bench
85x10 x3 sets

Dips (w/ 20# Vest)
15, 13

So Chris, what is the history to doing this exercise? Did you just start doing this one day or did you work up to being able to do it? If you did have to do something to give you the strength to do it, what did you do? Damn impressive!

Thanks! Awhile back, I was told by some powerlifters that glute ham raises (GHRs) would be very beneficial to me (a must accessory). I had a higher stool, so I started off by not descending completely parallel to the ground. Thus, my range of motion was much less than it is now. A beginner to this exercise can also do them slowly on the descent, and then skip the negative part and just push yourself back to reset for the next rep.

 

[IronSoul]

Awesome work on the bench bro!!

 

[ChrisLindsay9]

Awesome work on the bench bro!!

Thanks. I don't think the 180x3 is a 3 rep PR, but I do know that the first two sets were easier than I thought they would be (why I went for a third set).

Dan, I fixed a glitch in my explanation above, in case it didn't make sense.

 

[IronSoul]

What's your 1RM right now on bench? Man you are one strong son of a gun