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Perseverance, Inc.

FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,118
1,118
#39
Squaterday

Another good day in the power cage. No new ground at the top end, as my left knee was squawking on the heavy stuff, but really happy with the progression sets, and super stoked to get a single at 4 plates with no belt or knee wraps.

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
295 x 6
315 x 6 (+1)
345 x 4 (+1)
365 x 3
385 x 1
405 x 1 :)

Belt & Knee Wraps


435 x 1
435 x 1
435 x 1

405 x 3
365 x 5


LifeFitness Prone Leg Curls

210 x 6
210 x 6
210 x 6
210 x 6
210 x 6

^^^ Whole stack + 10lbs :)

200 x 6
185 x 6
170 x 8

LifeFitness Standing Calf Raise

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole stack :D

That's it. Back & Traps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,118
1,118
#40
Back & Traps

I LOVE BACK DAY

BEAST MODE = ON

Close Grip Pulldowns

160 x 12

230 x 5
230 x 5
230 x 5
230 x 5
230 x 5

220 x 6
220 x 6

Freemotion Lift Single Arm Cable Shrugs

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

^^^ Whole Stack :D

Seated Close Grip Cable Rows

260 x 8
260 x 8

^^^ Whole Stack

Lashed a 25lb plate on:

285 x 6
285 x 6

That felt pretty good so I swapped out the 25 for a 35lb plate:

295 x 6
295 x 6
295 x 6
295 x 6

:)

Chest Supported T-Bar Rows

135 x 8
160 x 6

180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

LifeFitness Standing Calf Machine Shrugs

370 x 10
370 x 10
370 x 10
370 x 10
370 x 10

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

That's it. :)

Delts & Triceps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,118
1,118
#41
Delts & Triceps

Barbell presses were not too bad today, got back to my PR single of 180 with no spotter. Dumbbell presses were a little off, although I did throw up the 80's for some measly reps for the first time in quite a while.

LifeFitness Rear Delt Machine

115 x 15
115 x 15
115 x 15

Seated Barbell Press - Behind Head

95 x 12
115 x 12
135 x 8
155 x 4
155 x 4
155 x 4
165 x 2
170 x 2
175 x 1
175 x 1
175 x 1
180 x 1
160 x 2
160 x 2
160 x 2
135 x 5


Seated Dumbbell Press

75 x 4
75 x 4
75 x 4
75 x 4
75 x 4

80 x 3
80 x 3
80 x 3

Tricep Pressdowns

190 x 8 - whole stack

Lashed a 10lb plate on:

200 x 6
200 x 6
200 x 6
200 x 7
200 x 7
200 x 7

LifeFitness Seated Tricep Press

230 x 8
230 x 8
230 x 8
230 x 8
230 x 8

That's it.

Deadlifts tomorrow. Right forearm is still sore, so no idea how that will go...

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,118
1,118
#42
Power Friday

Holy Fuck!

I dunno what happened today, but I had the most amazing deadlift session ever. Got 4 plates for EIGHT reps on my way up with no belt, got my first ever double at 5 plates, and maxxed out at 525, which is only 5 lbs less than my best no straps DL ever.

Super goddam happy; and y'all know how rare that is.

Didn't have time to do as much volume on the leg press, but I did pick up 2 reps on the last set at 1,020 lbs.

notbad.jpg

teh d34dZ

Chalk Only:

135 x 10
225 x 6
275 x 6
315 x 6
365 x 6

405 x 8

435 x 1 lolwut? lower back fried from previous set; need belt

Belt & Chalk Only:

435 x 3
455 x 2
475 x 2
495 x 2 :D

525 x 1

455 x 3
455 x 3
455 x 3


Leg Press

(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)

All reps on all sets slow, controlled, and right to the backstop.

390 x 12
480 x 12
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8

1,020 x 8 +2 reps

And out of time.

Trained all 5 days this week so no lifting this weekend.

Happy Friday, kids. :D

-=FLEX=-


Oh and I has vids of the bolded DL sets but no time to upload right now.

Stay tuned...
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
394
33
#43
Reps, reps, reps. see way too many in here (that's the pl in me).lol
See what happens when you switch to the lower rep plan.
Nice job on the pulls man!
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,118
1,118
#44
Reps, reps, reps. see way too many in here (that's the pl in me).lol
See what happens when you switch to the lower rep plan.
Nice job on the pulls man!
Thanks for stopping by man.

Here's the vids, and yes I know my form needs work, but still some heavy-ass deadlifting.





 
Last edited by a moderator:
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,069
4,625
#45
Killer effort!!! Way to smash shit!!!

That 525 was damn near straight legged. You did better at getting the hips down on your 405 set.

If you had done a ramp up who knows what you would have pulled! 550? 570?
 
macgyver

macgyver

TID Board Of Directors
Nov 24, 2011
1,390
663
#46
Killer effort!!! Way to smash shit!!!

That 525 was damn near straight legged. You did better at getting the hips down on your 405 set.

If you had done a ramp up who knows what you would have pulled! 550? 570?
I'll repeat POB about the hips. Just working on that one part of my lift, I was able to go from 530 to 570 in about 2 1/2 months. Still struggling o get it right. I know when I finally get it down I'll be pulling even more.

Nice work.
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,118
1,118
#48
Killer effort!!! Way to smash shit!!!

That 525 was damn near straight legged. You did better at getting the hips down on your 405 set.

If you had done a ramp up who knows what you would have pulled! 550? 570?
I'll repeat POB about the hips. Just working on that one part of my lift, I was able to go from 530 to 570 in about 2 1/2 months. Still struggling o get it right. I know when I finally get it down I'll be pulling even more.

Nice work.
Thanks guys. I know my form can be somewhat brutal; especially on the heavier sets. I'm working on it.

I have no problems keeping a nice straight back on 400+ squats, so no idea why it's so hard for me on the deads.
 
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