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ChrisLindsay9's Journal - "Lightweight Strong"

ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Friday (04/17/15)

Bench Press
135x12 x4 sets (65%)

DB Floor Press
55x12 x4 sets

Seated DB OH Press
45x8 x4sets

DB Spoon Press
45x12 x4sets


<><><>

Sunday (04/19/15)


Deadlifts
350x5 x4 sets (77%)
350x8 (vid)

Dynamic Squats
135-165x2 over the course of 10 sets (~50%)

Bench Press w/ Competition Pause
160x4 x2sets (84%) (vid is of first set)
150x5 x2sets (78%)

DB Rows
75x12 x4 sets

Finishers
High Row Pulldown Machine (AMRAP) - 2 sets
DB Shrugs with Fat Gripz (AMRAP) - 2 sets

[video]https://youtu.be/WI2McgQLGbA[/video]

[video]https://youtu.be/T_Uv_OLvdqQ[/video]
 
Placebro

Placebro

Senior Member
Nov 3, 2014
203
66
Nice work / Excellent form on the deads, from first rep to last they all looked the same
 
5.0

5.0

VIP Member
Nov 3, 2012
5,246
1,696
I don't know how I missed this thread but it won't happen again Chris! Your dl is amazing, you perform it with ease at high weight and form is fantastic. I just want to get stronger too, let's do it!
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
TUESDAY (04/21/15)

*The last week of my 5 week program is a 5/3/1+ type of week (or last set is AMRAP)

Bench Press
145x5
160x3
175x5 (2 rep PR) *vid*

2 Board Wide Grip Bench
145x8 x4sets

2 Board Close Grip Bench
Skipped (tweaked my elbow)

Seated Cable Row
135x8 x4sets

Squat (Belt Only)
245x3 x3sets (82% of raw 1RM)

[video]https://youtu.be/e3i9E2-KOFk[/video]
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
THURSDAY (04/22/15)

*The last week of my 5 week program is a 5/3/1+ type of week (or last set is AMRAP)

Squat
255x5 w/ knee sleeve
290x3 w/ light self-wrap
325x5 (hell yeah!) w/ light self-wrap (85%) (5 rep PR) *vid*

RDLs from 1 1/2" deficit
135x10 x4sets

Good Mornings
145x4 x4sets

GHRs off Lat Pull Down

Smith Machine Calf Raises - (calf cramp treatment)
2PPS x10 x4sets

My right calf cramped on me during my 3rd rep of my last squat set, so I didn't really push my accessories too hard ... and I threw in some calf raises at the end to help treat it a bit.


When I do calf raises (which is practically never), I usually get more ROM than what you see below. I did this exercise as a way to get a stretch in my calfs, blood flow, all that stuff to help speed up the recovery of the cramp. But if there are folks who train calves at commercial gyms, I like this exercise better than the seated calf raise machine.

 
Last edited by a moderator:
Placebro

Placebro

Senior Member
Nov 3, 2014
203
66
Nice squats! I like the Stan Efferding treat the box like its on fire type box squats. But damn dude that guy was in no position to spot you if thats what he was there for.
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Nice squats! I like the Stan Efferding treat the box like its on fire type box squats. But damn dude that guy was in no position to spot you if thats what he was there for.
Thanks Placebro! The guy in red is a gym friend, and he doesn't really spot me. I have the stool there in case I get stuck on a rep, I can sit down and bend over to set the barbell on the rails of the squat rack.

In fact, the guy stood back further because I told him that I was probably going to crap my pants on this AMRAP set, haha. I think he came forward at the end to see if he could help lighten the load as I went to re-rack it.
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
Wow!!! Congrats on the Squat PR!!! You are going to town on those Chris!!!

Great work brother!
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Wow!!! Congrats on the Squat PR!!! You are going to town on those Chris!!!

Great work brother!
Thanks Bull, I appreciate your feedback.

I forgot to mention that a week from this Sunday, I'm going to a 10/20/Life seminar hosted by Michigan Barbell where there will be powerlifters available for coaching, and I think I'm going to inquire about low bar squatting. I feel like that might be better suited for me as I continue to progress with the squat. Right now, anything around the mid-300s feels like it's crushing my spine, heh.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Dude, a 2 rep PR on bench is huge! Congrats!

How many days a week are you benching right now?
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Dude, a 2 rep PR on bench is huge! Congrats!

How many days a week are you benching right now?
Thanks. It's starting to feel like my bench is progressing. I'm not getting the leg drive that I want, but I feel like I'm getting the technique right with the upper body.

Three days a week, I'm benching. Tuesday is heavy bench (2-5 rep range), Friday is volume bench (10-12 rep range), and Sunday is (1-3 rep range with competition pause).

Also squatting three days, but I'm probably going to start alternating between 2x week and 3x week in my next cycle starting May.

I'm deloading next week.
 
Pawghunter

Pawghunter

MuscleHead
Jul 1, 2014
1,022
342
3 days a week should improve that bench. Want to get better at benching? Bench more. I heard that along time ago and it seems to work.
 
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