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Buildingup24
New member
Yeh I dig em. Keep weight on lighter side so you focus on keeping back tight. The snatch grip is a whole different feeling from rack pulls.
Size Strength & Awesomeness
- Thread starter Buildingup24
- Start date
Yeh I dig em. Keep weight on lighter side so you focus on keeping back tight. The snatch grip is a whole different feeling from rack pulls.
NoFatChicks91
New member
Alright thanks homie I needa try em, I was gonna try em today but I had to punish myself on the stairstepper for an hour for two nights of consecutive partying 
Buildingup24
New member
Chest/Arms
DB Chest Press:
85-9-7-6-5 (PR)
DB Floor: 30 sec rest
60-2x10
Hammer Incline Press: 60 sec rest
70/side-8-8-6
45/side-1x12
Smith Incline-no lockout
50-70-90 (AMRAP)
A1.Decline CGBP:
135-4x10
A2. Drag Curl:
60-4x11
B1-V PD:
60-4x12
B2-Incline DB Curl:
25-4x11
Front Squat:
195-1x1
DB Chest Press:
85-9-7-6-5 (PR)
DB Floor: 30 sec rest
60-2x10
Hammer Incline Press: 60 sec rest
70/side-8-8-6
45/side-1x12
Smith Incline-no lockout
50-70-90 (AMRAP)
A1.Decline CGBP:
135-4x10
A2. Drag Curl:
60-4x11
B1-V PD:
60-4x12
B2-Incline DB Curl:
25-4x11
Front Squat:
195-1x1
Buildingup24
New member
Tomorrow is day off. Need it. Tuesday will be
Back/Trap/Hamstring
Back/Trap/Hamstring
Buildingup24
New member
Shoulders/Back Squat
HIGH PULL: ramp up 5 reps/set
95-2x5
105-2x5
110-2x5
115-1x8
OHP: 60 sec rest
95-13-12-11
DB SEATED PRESS:
55-10-9-6
HANG CLEAN:
105-1x8
115-1x6
125-2x4
135-2x3 (PR)
CABLE LATERALS: front & behind
10-2 sets
15-2 sets
20-hold 20 seconds (1 set)
BACK SQUAT:
230-1x1 (sexy)
HIGH PULL: ramp up 5 reps/set
95-2x5
105-2x5
110-2x5
115-1x8
OHP: 60 sec rest
95-13-12-11
DB SEATED PRESS:
55-10-9-6
HANG CLEAN:
105-1x8
115-1x6
125-2x4
135-2x3 (PR)
CABLE LATERALS: front & behind
10-2 sets
15-2 sets
20-hold 20 seconds (1 set)
BACK SQUAT:
230-1x1 (sexy)
Last edited:
Buildingup24
New member
Back/Front Squat
SNATCH GRIP HIGH PULL:
95-4x5
SNATCH GRIP RACK PULL:
225-245-255
12---8---6
DB ROW: hold
100-12-11-12
PULL-UPS:
BW-36 reps
FRONT SQUAT: pause at bottom
135-5x8
Rear Delt Flyes/band pulls:
5 sets
Hill sprints
The whole squat everyday thing is brutal. But I'm seeing improvement in my form and still getting stronger. John Broz, you crazy SOB it works!
However I am doing 1-2 days were its just light weight for 6-10 reps (like today)
SNATCH GRIP HIGH PULL:
95-4x5
SNATCH GRIP RACK PULL:
225-245-255
12---8---6
DB ROW: hold
100-12-11-12
PULL-UPS:
BW-36 reps
FRONT SQUAT: pause at bottom
135-5x8
Rear Delt Flyes/band pulls:
5 sets
Hill sprints
The whole squat everyday thing is brutal. But I'm seeing improvement in my form and still getting stronger. John Broz, you crazy SOB it works!
However I am doing 1-2 days were its just light weight for 6-10 reps (like today)
Last edited:
rustilldown
New member
Your a madman !
Ride it like you stole it!!
Ride it like you stole it!!
Buildingup24
New member
Chicken,
Sausage
tomatoes
mushrooms
Thai peppers
onion
garlic
cumin
chipotle peppers,
Spinach. Delicious
Sausage
tomatoes
mushrooms
Thai peppers
onion
garlic
cumin
chipotle peppers,
Spinach. Delicious
Buildingup24
New member
Chest/Arms
DB PRESS: 75 sec rest (down from 100sec)
85-9-7-6-4
WEIGHTED DIPS:
70-4x5
35-1x11
HAMMER INCLINE: 50 sec rest
55/side-12-11-12-11
KB Curl->1-Arm Curl: 60 sec rest
24KG-11-12-11-12
40-10-6-5-9
DB Press->Dips-> V PD: 60 sec
55-3x10
BW-3x10
60-3x10
OHP: FROM PINS
95-5x3
Hill sprints
DB PRESS: 75 sec rest (down from 100sec)
85-9-7-6-4
WEIGHTED DIPS:
70-4x5
35-1x11
HAMMER INCLINE: 50 sec rest
55/side-12-11-12-11
KB Curl->1-Arm Curl: 60 sec rest
24KG-11-12-11-12
40-10-6-5-9
DB Press->Dips-> V PD: 60 sec
55-3x10
BW-3x10
60-3x10
OHP: FROM PINS
95-5x3
Hill sprints
rustilldown
New member
First off , that meal looks incredible!
Good workout my man, you stick to your routine very well I find. Thats something I wish I were better at.
How do you like KB curls? I have never tried them but now on days off here I have access to KB, maybe ill give em a go
Ride it like you stole it!!
Good workout my man, you stick to your routine very well I find. Thats something I wish I were better at.
How do you like KB curls? I have never tried them but now on days off here I have access to KB, maybe ill give em a go
Ride it like you stole it!!
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