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cool. thanks guys.
shouldnt olympic back squats increase squat performance then?
i personally see better quad improvement when i do back squats then front; i acutally lost strength after i switched to front squats for a couple of weeks
12 days ago I deadlifted 286x18 (add 5.5) 291.5x4
under my right glute has been tight ever since it was real bad right after the deads, so pushing it on deads will be on hold for another week or more.
however higher rep squats are fine, I needed a light easy day also-
165x36 (will work up from here 168x40 170x45 ect.) and I needed it.
sunday was squats 235.5x11 (add 5) 240.5x11 (add 5) 245.5x10
just a few months ago my max was 251x11
very short rests just adding the weight and taking some breaths, I'll tell you that last set of 10 was hardcore, I had Dr. Ken in my head gutting that one out (of course compared to Ken I'm not even in the high miners) but at rep 5 I was like "I'm GOOD" "I'm GOOD"
btw I train alone, outside under my deck, no spotters, no powerrack.
Say What? You never did INCLINE BB BENCH before? Dang, I assumed that you already did those. On both incline and decline bench BB press, make sure to have a good spotter to give you a comfortable liftoff. Your shoulders are in for a beating if you try to lift the bar yourself and move the bar over your chest. Moving the bar off and over your chest without good liftoff could be detrimental for your shoulder so be really careful.
Hey, I can bench 325 now!!! That's almost a 100 lbs gain in 18 months roughly. Hey, you are definitely right about squating contributing to major abs developement; who'd guess!!!
thanks for the comments, guys.
iv been working really hard at the squat lately; the numbers dont really show all the effort. usually for my top sets, i get really really pumped up.
but anyway, alternating 3x10 ramping up to a PR top set, and 6x2 squat has worked wonders for my squat!!! im going to apply that to other lifts!
6/21/09
SQUATS
135X3
225X3
245X3
265X3
275X3
280X3
new PR. i changed up my routine to 3x3 with a top set of 3 instead of 6x2 for now.
DB BENCH
45x5
65x5
70x5
75x5 <= this was very challenging on the last rep
CLOSE GRIP CHINS
6 @ +30
6@+35
5@ +45
3 @ +45
GOODMORNINGS
3x8 @ 115
12 @ 115
BENCH ABS
10
2X6 @ +10
these got my abs nice and sore.
PWO: USUAL. 2 scoops whey, 4 cups apple juice.
comments: i am switching up my routine a bit to revolve around ramping weights up to a top set and giving max effort on that set. i read a bit of info and i am convinced that it is a good idea regarding strength gains. results will follow.
my short term goal is squat 290x3, so il have to add 10lbs to my PR as of now!
Last edited by Proteinboy; Jun. 23/09 at 10:13 PM.
BOX SQUATS
13 inch box (its actually my cooler lol)
135x5
185x5
225x6
225x6
230x6
245x6
these are going to go up!
PUSH PRESS
135x5
145x5
155x2
145x2x5
145x2x3
im getting the hang of these. i finally figured out how to get the proper boost on the last set of these lol. next time im doing sets with 150
BENT OVER BB ROWS
4x4 @ 160
4x4 @ 165
upping weight, cutting a bit of volume next time. im going to put in more intensity instead of repeated efforts for volume
ROMANIAN DEADLIFTS
165X8
185X8
205X8
215X10
not great form on the 215. im going to stay with 205 and build
POWER CLEAN AND JERK
135X2
165X2
165X2
165X2
165X2
165X2
170X2
170X2
170X2
175X2
185X2 NEW PR
this was 10 sets. 5 lighter sets, followed by 5 sets of ramp up.
WIDE GRIP PULLUPS @ +35LBS
5
4
4
4
3
3
=23
INCLINE DB BENCH
45x5
55x6
60x5
65x2
ganna work on this
BARBELL LUNGES
5 each leg @ 135
5 EL @ 155
5 EL @ 185
this wasnt that hard. first time doing these in a while though. weight going up next time.
L SEAT STATIC HOLDS
3x10 seconds
DB CONCENTRATION CURLS
10 @ 25
5 @ 35
these are so boring...lol no wonder i dont do them
Linear Mode
