Starting bulk today, going to continue for 3 more years.

Post your workout journals so others can review your training and follow your progress!

Moderators: cassiegose, Boss Man

Post Reply
swanso5
VETERAN
Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

why not move the incline up to the nexyt notch and go for 5 x 5 on that and continue until your doing 5 x 5 for high inclione presses at 100pds
HOUSTON TEXAN
REGULAR
Posts: 720
Joined: Sun Jan 06, 2008 6:47 pm

Post by HOUSTON TEXAN »

Wouldn't I not be hitting the chest as much? Or is that a good thing?
swanso5
VETERAN
Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

well you'd put in your plan accordingly...it would simply replace the db press you do now
HOUSTON TEXAN
REGULAR
Posts: 720
Joined: Sun Jan 06, 2008 6:47 pm

Post by HOUSTON TEXAN »

Deadlift

290lbs, 5x5

Step Ups

155lbs, 5x5

Leg Press

520lbs, 5x5

Leg Extension

250lbs, 3x15
HOUSTON TEXAN
REGULAR
Posts: 720
Joined: Sun Jan 06, 2008 6:47 pm

Post by HOUSTON TEXAN »

BB Bench

240lbs, 5x5

BB Row

195lbs, 5x5

Pull Ups

BW + 37.5lbs, 5x5,5,5,4,3

Standing DB Military Press

50lbs, 3x12

Decline Medicine Ball Crunches

3xfailure
Christopheel
REGULAR
Posts: 931
Joined: Sun Jul 01, 2007 9:23 pm

Post by Christopheel »

HOUSTON TEXAN wrote:BB Bench

240lbs, 5x5

BB Row

195lbs, 5x5

Pull Ups

BW + 37.5lbs, 5x5,5,5,4,3

Standing DB Military Press

50lbs, 3x12

Decline Medicine Ball Crunches

3xfailure
You almost bench as much as you deadlift, holysmoke I wish I was able to do the same he he
HOUSTON TEXAN
REGULAR
Posts: 720
Joined: Sun Jan 06, 2008 6:47 pm

Post by HOUSTON TEXAN »

Squat

330lbs, 5x5

Good Mornings

160lbs, 5x5

Lunges

200lbs, 5x5

Laying Leg Curl

155lbs, 3x12,12,8
swanso5
VETERAN
Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

i did think that deads were a little low then i thought shit bench is heavy...if squat is 350 then deads should be easily the same...i'm the opposite with deads being maybe 10 - 15% more than squat but i only squat 1 month out of every 3 on average with more deads variations and plenty of lunges
HOUSTON TEXAN
REGULAR
Posts: 720
Joined: Sun Jan 06, 2008 6:47 pm

Post by HOUSTON TEXAN »

I really have no idea why deadlift is so low. I squat until butt hits the flat bench then return to the starting position. It may have something with me just starting deadlifts at the beginning of this year but I'm not sure.
swanso5
VETERAN
Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

you may need to put aconcerted effort in with them for 8 - 12 weeks or so...you're squat won't decrease and will probably increase because your posterior chain will be stronger
HOUSTON TEXAN
REGULAR
Posts: 720
Joined: Sun Jan 06, 2008 6:47 pm

Post by HOUSTON TEXAN »

DB Incline Bench

100lbs, 5x5,5,5,5,6, I only put the incline on the bench up one notch, I guess another notch next week.

DB Incline Chest Supported Row

100lbs, 5x5, what now?

Dips

97.5lbs, 5x5,5,5,4,3

BB Curl

80lbs, 3x12,11,10

Reverse Crunches

3xfailure
vamp
VETERAN
Posts: 1229
Joined: Wed Dec 31, 1969 7:33 pm
Location: London

Post by vamp »

Time for barbell :)
DianaB
REGULAR
Posts: 714
Joined: Wed Jul 04, 2007 10:20 pm

Post by DianaB »

http://www.strengthcats.com/nodeadlift.htm
This article has been around for a while in a few different incarnations. It makes a lot of sense. I do full ROM DLs every third week or so, the rest of the time it's GMs and partials. I also squat twice a week, 2 sessions for each training day. DL has zoomed in the past 12 weeks.
GM squats are also a good one to help improve your DL.
HOUSTON TEXAN
REGULAR
Posts: 720
Joined: Sun Jan 06, 2008 6:47 pm

Post by HOUSTON TEXAN »

vamp wrote:Time for barbell :)
Already do that.
swanso5
VETERAN
Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

standing cable rows
kneeling cable rows
alternate db chest supported rows
chest supported db rows while holding one in the contracted position and doing reps with the other one
1 - 3sec contraction holds per rep
supinated "curl" grip chest supported rows
pronated grip chest supported rows
3 pt db row
free standing db row - bilateal, unilateral, altenating
head supported bent rows - bb, db, bilateral, unilareal, alternating, holding 1 up
Post Reply