Prince of Pull

[Tblock1]

The arms crossed in front of your chest. Bodybuilder? Definitely not clean grip.

yeah thats usually called bodybuilder grip. I used to do the clean grip but it took a while to get used to...tried it when i did a few light fronts the others day and it killed my wrist

 

[ExtraMile]

I use cross grip too.

B fold is the king of front squats on here, he has a 1rm of over 500 for front box squats.

 

[miked8c]

Last post I said I would take a deload week for my pressing movements. I was sitting in class today and I thought about how I wouldn't make it through the day without crushing the iron. So I decided to hit it, heres what I pulled out of my ass.

Floor Press
5RM 95,135,165,185,205,225,240,255,265

Heres a refresher, 6 weeks ago on my first FP workout I got 250x5, it was struggle. Today I was happy with 255, but I got 265 as a 5RM which is remarkable. Good thing I decided to hit the weights today. I will be doing yet another cycle of this wonderful program. Hopefully get a 315x3 Bench Max.

 

[Tblock1]

nice man thats some great progress. I love the program too really appreciate you suggesting it it introduced me to new stuff and kept simple and effective

 

[JDid23]

great work bro!

 

[ghettostudmuffin]

Nice work amigo. You are now stronger than me atm.

 

[miked8c]

Deadlift
465x1

Had 30 minutes to work out because of my absurd schedule at the academy. This blew. I will be taking a fortnight off from deadlifts and come back stronger two tuesdays from today.

 

[miked8c]

Speed Bench
8x3x190
Felt good adding 15 lbs. to this, as opposed to 175.

DB Bench
75x10
70x10
60x12

Slow, practiced form.

Flyes
3x10x30

Low weight, I know. Form check

Push ups (on fists)
3x10

Don't want to break my hand next time I get into a fight, did these on a hard rubber floor. My forearms were trembling the whole time trying to support my bodyweight on my fists. Will be going these until I can crank these out np, then more on to one arm push ups.

 

[miked8c]

Front Squats:
135,185,225,255,285
315x3
315x3
300x3
275x1

Pretty damn good for me. Being able to support this weight on my shoulders and then squat it down for reps is going shoot my back squat right up. Huge PR for me.

Power Shrugs
335x2x7

Heavy BB Curls
135x2
115x2x5
95x2x5

Lots of body English on the 135, I just did these as sort of an ego booster. The rest of my sets were better form.

 

[Tblock1]

wow awesome front squatting man! I wonder when you'll be able to hit 350 on those that would be sweet