9-4-2010
Barbell Press 45x10, 65x8 warmup
100x5, 120x5, 135x9 I coulda done 10, but after blasting all my reps this week I needed to hold back a smidge and leave a rep in the tank, also used a thumbless grip which I had read Jim Wendler uses and I have to say I liked it alot.
80x5x10 definitely was feeling the last 2 sets in the delts and getting a little burn, rest time 2-3 minutes between sets, also did doubles on chins between each set
Curl grip cable pulldown not sure the weight, the machines weight numbers are wonky. I weight 234lbs and can chin myself 4-5 times in perfect form, yet on setting 12 of this machine I max about 11 reps. No way that's 120lbs so atm I'm in the dark on the actual weight LOL.
On a side note my knee is feeling great thanks once again to the resident badass pl'er and his form check with me. Left elbow on the outside has been feeling abit tight. I really notice it when reverse curling. I did a shitload of forearms stretches today and realized they are ultra tight. Gonna make it a daily priority to stretch them multiple times. Tri's are ok, can do the behind head tri stretch np.
I'm also bringing my bench grip in abit so it will now be the same as my military press grip. Basically pinkies touching the outer rings. Not quite shoulder width, but definitely narrower than alot of benchers. I think this will allow me to tuck my elbows in more and relieve some stress of the elbow and get my lats into the bench abit more.
Grabbed a 25lbs DB and did like 4 sets of 6-8 reps 1 leg calf raise and then a burnout set with both. Great pump and contraction. I still prefer both feet at the same time. I seem to get a better contraction. Think I'm going to have to go to the weight machine now for my calf raises as it's gonna get awkward holding a +100lbs db while I do sets of 12-15 reps on the stairs.
Bodyweight 234lbs
Did some thorough calf and ham stretches as well. Was really tight in the hams from yesterday's deads and back raises.
Good workout.
Current assistance plan for main lifts
Squat-squat 5x10, calf raises 5x10-I've got calf raises here because I don't like having almost 29" thighs and not having powerful looking calves to go with em, calf potential is very good
bench-bench 5x10, DB rows heavy-these really seem to beef up my lats and rear delts actually, I like Pendlay rows alot, I may swap between the two each workout
dead-back raises 5x10-need a direct low-back strength builder, manual hamstring curls, gonna start working these brutally hard, goal is bw+25lbs for reps, this could take a LONG time, but I need a bitchin ham exercise
Military press-military press 5x10, shrugs heavy-I know my traps could be bigger and stronger, when I focused on them hard as a kid they got fucking huge, need to get them strong/huge again
Probably do pseudo super sets on the 5x10 military press with chinups
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