Fitness Log

[JDid23]

nice job bro!

 

[Tblock1]

Thanks andalite and jdid!

Jdid: Can' wait to see those 1 rm's!

Andalite: That will be like the first time you have a video of cgbp That will be fun to see! Personally I think cgbp would be a great exercise for you to put in your routine, my shoulder occasionally hurts when benching but NEVER hurts when cgbp'ing.

 

[Andalite]

Andalite: That will be like the first time you have a video of cgbp That will be fun to see! Personally I think cgbp would be a great exercise for you to put in your routine, my shoulder occasionally hurts when benching but NEVER hurts when cgbp'ing.

I do Incline CGBP with Crazy Bells all the time...so yes, yesterday's FLAT cgbp with crazy bells was a first

 

[Tblock1]

Monday 5/24/10

Squat
6x6x225 (2:00 rest btw sets, last set 3:15)

Pullups
1x5xbw
1x3x25
1x5x45 PR
1x4x45
1x2x45
1x10xbw (felt insanely easy and light lol)
1x8xbw

Pendlay rows
1x5x135
1x2x185
Just too damn tired....

Comments:
Started the smolov jr for squats. Using 320 as my max.





Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

 

[Tblock1]

Wednesday 5/26/10

Floor Press (p= paused)
1x5x135 (p)
1x5x185 (p)
1x3x205 (p...3 seconds)
1x3x225 (p...3 seconds)
1x1x245 (p...3)
1x0x265 (tired out, could have gotten it earlier, 3 sec p)
1x3x225 (p..2)
1x2x225 (p...3)
1x5x135 (paused on pins cgbp)
1x3x135 paused explosive cg
1x3x185 (no pause)

High Pulls
5x2x230 PR

DB low incline bench
3x6x80's PR

Squats
7x5x240

Comments: Great workout, I absolutely LOVED floor press. My shoulders and triceps really burned but no pain, I think this is really the way to go for safe shoulders. I'm gonna max out Friday so I went 3x3,3x2, now heavy paused floor press, then max. High pulls went great as usual. DB bench really highlighted how going low made my shoulders hurt a little. Squats were brutal, but I really feel my form improving and by the 4th set it felt actually much easier as my form improved. I talked to the guy working at the gym and he was around thatblokes strength, pretty strong guy

 

[JDid23]

Wednesday 5/26/10

Floor Press (p= paused)
1x5x135 (p)
1x5x185 (p)
1x3x205 (p...3 seconds)
1x3x225 (p...3 seconds)
1x1x245 (p...3)
1x0x265 (tired out, could have gotten it earlier, 3 sec p)
1x3x225 (p..2)
1x2x225 (p...3)
1x5x135 (paused on pins cgbp)
1x3x135 paused explosive cg
1x3x185 (no pause)

High Pulls
5x2x230 PR

DB low incline bench
3x6x80's PR

Squats
7x5x240

Comments: Great workout, I absolutely LOVED floor press. My shoulders and triceps really burned but no pain, I think this is really the way to go for safe shoulders. I'm gonna max out Friday so I went 3x3,3x2, now heavy paused floor press, then max. High pulls went great as usual. DB bench really highlighted how going low made my shoulders hurt a little. Squats were brutal, but I really feel my form improving and by the 4th set it felt actually much easier as my form improved. I talked to the guy working at the gym and he was around thatblokes strength, pretty strong guy

nice squats bro. No way in hell i could do 7 reps of 5 at the end of a workout like that!

 

[Tblock1]

nice squats bro. No way in hell i could do 7 reps of 5 at the end of a workout like that!

Lol it was some brutal shit I was going to do a cardio but I it took 2 hours as is to do what I have here BTW, I absolutely loved floor press! You might want to try it for your bench. What is your sticking point on bench?

 

[JDid23]

Lol it was some brutal shit I was going to do a cardio but I it took 2 hours as is to do what I have here BTW, I absolutely loved floor press! You might want to try it for your bench. What is your sticking point on bench?

yeah i am actually thinking about it! To be honest, I am not even sure lol. If i had to say anything though, it would be the middle portion of the lift.

 

[ExtraMile]

for the middle portion try flat DB presses and floor presses. I actually like to do my DB presses on a very slight incline like 10 degrees, but completely flat may have more carryover to your benchpress...

never done floor presses except with dumbells, I found them very awkward with dumbells and obviously lacked some stabiliser strength because they wobbled around all the time. Iv done rolling DB floor extensions too which are cool but very hard on your stabilisers and shoulders...

 

[Tblock1]

Yeah jdid if the middle portion is your sticking point paused bb floor press would be perfect! If you really try to accelerate through after you pause it I gauranttee you bench will shoot up! Give it a try