Thinking about tomorrows workout, going to try hit 380+ for 1-2 reps on the rack lockout presses. Think I can manage it. Earlier then normal workout tomorrow.
of course, I perfer DB rows, but I called and even the other gym only goes to 155lbs. Ive seen some BB'ers using this machine with 4-5 plates on each side which when I tried it, felt alot heavier then a 150lbs db.
I still want to do some 1-arm rowing, but what options do I have? Could do 1-arm seated rows, those are hard to keep balance at heavy weights ive found. Or I could stick with the 150lbs DB and try get 20-30 reps out of the thing?
Rack Presses (3-4 inch off chest)
135 x 10
225 x 5
315 x 5
365 x 2
390 x F <-lost the weight forward.
390 x 1 <- bigPR (50lbs?)
Flat DB Preses 65 x 15
110 x 8
110 x 8
Wide grip Seated Rows
stack x 8
x 8
x 8
Standing face pulls
heavy x 20
x 20
x 20
Standing ab pulldowns
heavy x 20
x 20
x 20
good workout overall. Happy with the rack presses as they used to be a weakness. I was pissed off after the missed attempt as wasn't leaving that gym without a big pr. DB presses where good, but triceps where tired for them and I was having trouble locking them out.
Thinking about tomorrows workout, going to try hit 380+ for 1-2 reps on the rack lockout presses. Think I can manage it. Earlier then normal workout tomorrow.
of course, I perfer DB rows, but I called and even the other gym only goes to 155lbs. Ive seen some BB'ers using this machine with 4-5 plates on each side which when I tried it, felt alot heavier then a 150lbs db.
I still want to do some 1-arm rowing, but what options do I have? Could do 1-arm seated rows, those are hard to keep balance at heavy weights ive found. Or I could stick with the 150lbs DB and try get 20-30 reps out of the thing?
you might want to use more that that little plate, though.
And, you might jam the bar into a corner and/or row from the end of the bar, too.
Thanks ld, I was thinking of doing those, and probally will in the future. The only problem is that with 45's on there the ROM i find to be pretty short. Makes sense though. I am not sure if there is a free corner in my gym, will have to look!
On tuesday, i have decided im going for a new DL pr if I feel good. Should be no problem as ive gotten a hell of a lot stronger. Hopefully mid-high 500s.
Deads
135 x 5
225 x 5
315 x 5
405 x 5
495 x 1
535 x 1
550 x 1 5lbs PR 560 x 1 15lbs PR
Pistol Squats bw + 25 x 6e
x6e
x6e
GHR bw x 10
x 10
x 10
-3 sets reverse curls
Long workout. happy with the PR but I think I left 10-15lbs on the platform tonight, wasnt feeling it 100% for some reason tonight. But, cant complain with a 15lbs deadlift PR in the end.
Oh yeah, weighed in at a light 238lbs tonight gotta eat gotta eat
forgot to mention.. my gym has been taken over by crossfit it seems.
All the trainers are doing crossfit certs and such. This is fat better then what they do now with their clients.. but a pain in the ass for me who has to wait 10 minutes to use a powerrack because there is 3 lines of people doing 'kipping' pullups on them, or usually the oly platforms for something that closely mimics oly lifting.
Oh well.. I could always goto the better gym but this one is free and decent.
At least Crossfit can be a decent workout. My gym's trainers still use unstable surfaces too much. Not as bad as it used to be, but sometimes I'm surprised when a trainer that I thought was doing okay pulls one of those things out.
The latest thing is this "box" that looks stable, but isn't. It's got adjustable legs for height and looks solid, but when they stand on it, it's a little shaky. Dumb.
Crossfit is far from perfect, but its a hell of a lot better then what they are teaching now.
There is one ex-oly lifter who is a trainer at my gym. Quite a strong guy I would say, pretty smart too. He trains using squats/snatches/deads/bench/ov erhead.. all the good stuff, great guy for advice when I ask too. Has competed in PL and Oly.. moves big weights.
But then he trains people and uses all sorts of funny surfaces and weird movements.. curls on a swiss ball.. useless 200 rep ab work, all the crap we don't like.
I asked him about it and he laughed and said "Yeah.. I also have by far the most clients in this gym".
My gf was complaining to her that her rear delts where sore (lots of face pulls lately).
knes major: Thats impossible, there is not such thing as rear delts!! The delts are ONE muscle.
me: uhhhhh so if you only bench press, never did any rowing, your shoulder would grow balanced?
her: First off, the bench press is all pectoral major (who says this? lol) so your shoulders wouldn't get involved. Second, even it you did an overhead press, your shoulders would grow evenly. you think because you lift weights (she never has) that you know more about it then me, im in my second year of knes you know!
haha a lift off.. I could curl her :p She has a 4.0 too i might cry about that at night
today
RE bench
Close grip fat bar bench
140 x 8
190 x 8
250 x 10 repPR
250 x 4
250 x 3
(up 20lbs from last week, only lost 2 reps on the first set)
Pullups
bw x 15 repPR bw x 7
bw x 5
DB Military
50e x 10
85e x 8 (5lbs repPR)
95e x 8 (15lbs (e) repPR) !
Tricep Extensions
heavy x 12
x 10
x 10
x 8
Met a big dude at the gym today who wants to powerlift. Hopefully he shows on sundays ME bench. Without training, he hit a couple singles of low 300s on the bench. Mind you, he probably weighs that.
Good workout overall. That DB overhead work I probably could have used 100's on.. maybe next time. Bench is up 20lbs with only 2 reps down.. good.. and I cant believe I did 15 pullups lol.
Those are some sick militaries. My shoulders are as weak as a kitten!
Nice work!
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
I was happy I used 95s for one arm rows, and this guy is pressing them over his head.
Nice pull ups too buddy. And at a higher weight than before. Keep it up.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
thanks guys, I was happy with the improvements. Unfotunatly this happyness only lasts for about 10 minutes, until I think 'hey.. that wasnt bad.. im want to do more!'
I was seriously going to go for like 5-6 pullups but figured, what the hell ill see how many I could get. Surprised myself.
2 rest days here I think. Got lots on the go.
Sunday = new bench PR day. Been about 3 weeks since the contest where I maxed this out last I think. going to see how 315 feels and if its light, try taking a 335 - 340lbs bench bench for a ride. will only pause them quickly which shold make things feel light too.
gotta eat gotta eat
Linear Mode
