Ark94's Workout Log

[JDid23]

Imo you don't need any warmup for dynamic rows unless you want them since you did DB Rows right before them.

 

[Andalite]

Imo you don't need any warmup for dynamic rows unless you want them since you did DB Rows right before them.

True dat!!!

 

[Andalite]

Bench Press
(weights x reps x sets)
45 x 5 x 2
95 x 7 x 1
135 x 3 x 1
145 x 1 x 1
155 x 3 x 1
155 x 1 x 1
160 x 1 x 1 (2nd rep fail)
155 x 1 x 1 (disappointed, expected more reps than just 1)

Don't be disappointed. This is a good starting place.

Next week, do more sets with 155. Don't go up to 160. Just do sets with 155. Even if it is just 3 sets. The total reps you need to be in the least amount of sets as possible is 5. So even if you do 3 sets of 2 reps each that is 1 more rep overall with 155 which is OK. I'd like more reps but thats the worst case scenario.

DB Press (slight incline)
(played around with weights)
35 x 2 x 1
40 x 5 x 5 (could really feel it in shoulders)

You shouldn't have done so many sets here. Next week, take 40 but do more reps. Do only 3 sets. As many reps as you can safely.

DB Rows
50 x 5 x 2 (feels really light)
70 x 5 x 2 (way to heavy, shit form)
60 x 5 x 1 (perfect weight)

So next week, take 60 and do sets of 3 reps. Do 3-5 sets. Nothing too strenuous. Also, do this exercise before you do the DB Press.

Dynamic Rows (warmup? :S)
95 x 5 x 1
115 x 8 x 3

Like Josh pointed out: no need for a warm-up. Btw...I am not a fan of dynamic rows but we're doing it because you like the exercise so much. Next week, just add reps to the 115. Try 9 reps for 3 sets.

Facepulls (felt it a lot in my traps)
60 x 20 x 2

Good. Maintain this.

--x--

Ok so you got the whole thing down now. Make these notes in your actual workout notebook so you remember.

And if its possible, label your posts at the top as Block 1 or whatever and Week 1 or whatever...

 

[Andalite]

Lol Kroc ain't that young he is in his late 30's, and lilliebridge is strong, but hasn't made much progress lately he pulled 800 as a max lift when he was 18 and then got injured and is back down to high 700s now he is 20. He has alot of potential if he doesn't get injured but he is quite obviously on massive amounts of drugs since he is so much stronger than his bro's and puts up no vids for months while he is off cycle.

Besides his bench isn't that good for saying he has probably the biggest bench arch iv ever seen, his ROM is like a normal persons 3 or 4 board press. Have u seen vids of his benchpress? Still 800 dead, high 700 squat and bench in the low 500's with just wrist and knee wraps is strong as hell lol.

Aye thats true...but like you said: 800 dead is crazy!!!!

I forgot Kroc was in his late 30s....plus he's become more of a BB'er now anyway...his last meet was disgusting. I cannot believe they gave him whites for that half assed squat...terrible.

 

[ExtraMile]

Aye thats true...but like you said: 800 dead is crazy!!!!

I forgot Kroc was in his late 30s....plus he's become more of a BB'er now anyway...his last meet was disgusting. I cannot believe they gave him whites for that half assed squat...terrible.

yeah he squats quite high I admit but he has always squatted high lol. He is probably my favourite lifter though so maybe Im biased. Have you heard about how much weight he drops for his meets?

And yeah about the BBer thing... what happened was basically muscletech wanted to branch out into strength sports not just bodybuilding and a guy who worked for muscle tech was into powerlifting, he gave them a top 5 of the big names in lifting who would be marketable, I think muscletech wanted one of the leaner lifters. They picked matt kroc because he was already planning on doing the BBing show. Now he is planning on entering the nationals...

lol he's even done a video and interview with dave palumbo for rx muscle now...

 

[Andalite]

yeah he squats quite high I admit but he has always squatted high lol.

What kind of an excuse is that??? ahahahhaha....???

Have you heard about how much weight he drops for his meets?

Thats gay as well....You drop 35 lbs overnight just to compete. Then you put up a half-ass Squat. The judges give you whites. WTF!!!!!

Dude...35 lbs is just not fair...but at the same time: hey...you gotta do what you gotta do. I just respect guys like KK a lot more because they're so good they don't need to manipulate their weight to shatter records.

And yeah about the BBer thing... what happened was basically muscletech wanted to branch out into strength sports not just bodybuilding and a guy who worked for muscle tech was into powerlifting, he gave them a top 5 of the big names in lifting who would be marketable, I think muscletech wanted one of the leaner lifters. They picked matt kroc because he was already planning on doing the BBing show. Now he is planning on entering the nationals...

I know....I read up on this. Going commercial is a big thing. Fetches lots of $$$$$ so you can't really blame him.

 

[Tblock1]

im sorry andalite but matt kroc is a badass my favorite thing about him is just his mental determination. Only problem is he was a marine. fucking marines

 

[ark94]

Thanks for the help Andalite.
Do you suggest getting a notebook? I normally type stuff into my ipod touch, then write it in a microsoft word, and put it on here, then the blog =D

As far as tomorrow's workout goes. I have been busy with work, but im just reading the Overhead Squat article on Gustrength right now.

My gym doesn't have any brooms to use, but we have these bars that weigh from 2-12lbs, they are just normally a bit padded, and would work great i think for OHS. Would they work?


Here is tomorrow's workout.

Squat Emphasis:

OH Squat Practice:
Front Squats: Do 3x3 on these. Heavy.
Unilateral RDLs: 2 sets of 6-7 reps.
Cable PullThroughs: ?
Grip Training: What can you do for grip training? Farmers walks?

Front Squats, i do another 3x3 like i did on Monday? Or do i do different weight this time?

For grip training, forgot to mention this. We really have nothing. Just dumbells, barbells, a trap bar, thats all i know of that i could use for a farmers walk. I won't be able to walk around with anything though, not even the trap bar, so should i load up weight on it and see how long i can hold it for?


EDIT:
One other thing, if i took out Dynamic Rows, would you replace them with anything or no? Just curious.


I just read - http://www.gustrength.com/exercises:tweaking-the-overhead-squat

It was really good, but really damn confusing. I get the picture of what im suppose to do. Should i start with the Deep Squat Progression first, then go into the OH Squat against the wall?
I hope i can record them, there is a spot in the gym that no one uses so i'll try to squat there and record them so you can see.

 

[ark94]

Videos

Bench Press
YouTube - Bench Press Emphasis - Day 1.wmv




Wow. My bench. ?

I can easily see, my approach is probably off? Or is it fine, just my feet are quite messed when i set up.
Second, my arms. I have always known this, however today they were a lot worse then before. The stability of my arms an issue as you might see, my lankyness waves around while im pressing up.

Another is the speed on the descent. I was a bit off today with bench, but i know my speed going down is to fast, almost as if i drop it onto myself then press up. Normally i don't do that, but it happened today.

Any thoughts?

Thanks.

 

[JDid23]

i would say to try the farmers walks with the trap bar, but instead i would just do some static holds.