Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
Overhead press 135,165x5 175x3 185x3 alt w/
Pullups 4x10
Hang clean 135x5 165 4x5
Reverse grip row 185x10 205 2x6+4(slopped up)
Dips bw x15 +25x12 +45x10 bw x17
Incline db curl 30x10 35x7,6 then a drop to 25x4
Rope pressdowns 3x
Very happy with the 185x3 press, I needed a single
Seems like all my major lifts are improving every time I hit them
Can't wait to squat friday!
Pullups 4x10
Hang clean 135x5 165 4x5
Reverse grip row 185x10 205 2x6+4(slopped up)
Dips bw x15 +25x12 +45x10 bw x17
Incline db curl 30x10 35x7,6 then a drop to 25x4
Rope pressdowns 3x
Very happy with the 185x3 press, I needed a single
Seems like all my major lifts are improving every time I hit them
Can't wait to squat friday!
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
Well I missed a workout there, shoulder was really hurting, so I don't feel too guilty. Here's today's:
3/23
Jump shrugs 132x5 198 3x5 (kilo plates)
I'm gonna have a hard time getting used to kilo plates at my new gym
Deadlift wanted to work up to a new pr single
Got up to 190kilo which is just under 420, then a couple singles with 180(396)..
Why dont we switch to metric?? I'll try and stick to pounds though here.
Then tried some one hand jump shrugs 132 2x10 (5 per hand)
Power shrugs 221x8 309x3 287 3x5
Squats 221 3x10
Played with some sandbags, kettlebell
Looks like I have 3 competitions I'm training for now instead of 1.
Should be fun.
3/23
Jump shrugs 132x5 198 3x5 (kilo plates)
I'm gonna have a hard time getting used to kilo plates at my new gym
Deadlift wanted to work up to a new pr single
Got up to 190kilo which is just under 420, then a couple singles with 180(396)..
Why dont we switch to metric?? I'll try and stick to pounds though here.
Then tried some one hand jump shrugs 132 2x10 (5 per hand)
Power shrugs 221x8 309x3 287 3x5
Squats 221 3x10
Played with some sandbags, kettlebell
Looks like I have 3 competitions I'm training for now instead of 1.
Should be fun.
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
I would but want to be able to edit out my face and tattoos, paranoid someone knowing who I am ya know, I have a crazy ex-wife that I'm always afraid is lurking around and gonna get me. At some point I will though. I have some pics from when I was 175, pretty lean, I'm 235 but a bit soft, 12-15% I'd guess, abs are right there, but got a month of dieting to get em sharp. I'll try and find a way to edit/post some.
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
Just tried my delt for the first time, that was easy.
I'm still thinking about how great the new gyms gonna be, was great to be able to deadlift off the floor and squat without having to wait for the one rack to become available then get asked how many sets I got left after my first set. Stuffs a bit old and there's some bent bars, but they have chalk and it's not completely covered in mirrors and filled with fags and deuche bags.
I'm still thinking about how great the new gyms gonna be, was great to be able to deadlift off the floor and squat without having to wait for the one rack to become available then get asked how many sets I got left after my first set. Stuffs a bit old and there's some bent bars, but they have chalk and it's not completely covered in mirrors and filled with fags and deuche bags.
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
Here's my updated plan, springs coming and I'll be out throwing stuff soon, but any ideas and or criticism is more than appreciated.
Spring
I really need power/explosiveness but want to continue to improve my squat/dead and muscle size. I'm competing in 3 highland games comps this summer.
Push press 8x3 95 (50% max press, I got 185x3 starting low)
Incline 5x5 225
Wide grip pullups 4x
Reverse bent row 4x
Clean pull heavy 5x2 (60%. Dl)
250
Squat wendler progression
Single leg RDL 2-3x4-6
power shrug 3x6-10 275
Incline press 8x3 135
Overhead press 5x5 165
Chins 4x
Bent row 4x
Clean pull 8x3 (45% dl)
190
Deadlift wendler progression
Front squat*
Leg curls*
Spring
I really need power/explosiveness but want to continue to improve my squat/dead and muscle size. I'm competing in 3 highland games comps this summer.
Push press 8x3 95 (50% max press, I got 185x3 starting low)
Incline 5x5 225
Wide grip pullups 4x
Reverse bent row 4x
Clean pull heavy 5x2 (60%. Dl)
250
Squat wendler progression
Single leg RDL 2-3x4-6
power shrug 3x6-10 275
Incline press 8x3 135
Overhead press 5x5 165
Chins 4x
Bent row 4x
Clean pull 8x3 (45% dl)
190
Deadlift wendler progression
Front squat*
Leg curls*
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
Like_a_Weed
MuscleHead
- Jan 25, 2011
- 399
- 7
3/30
Push press 135,185,195x3 205x2
185 3x3 135 3x5
Chins x8 +20x6 +30 2x5
Incline 225 3x5 alt w/
Bent row 135,155,165x10 135x12
Lying db tricep extension 4x 30s
Seated db curls 30 4x
Was trying to see where I'm at on push press, hopefully I can put 20# on it this next month. This was my max effort day, form slipped after 185, I wanna hit 225x3 by July 1st. Will probably do 5x3 on heavy day, 8x3 on light/speed day.
Push press 135,185,195x3 205x2
185 3x3 135 3x5
Chins x8 +20x6 +30 2x5
Incline 225 3x5 alt w/
Bent row 135,155,165x10 135x12
Lying db tricep extension 4x 30s
Seated db curls 30 4x
Was trying to see where I'm at on push press, hopefully I can put 20# on it this next month. This was my max effort day, form slipped after 185, I wanna hit 225x3 by July 1st. Will probably do 5x3 on heavy day, 8x3 on light/speed day.