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« Reply #15 on: July 01, 2010, 11:24:55 am » |
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30/06/10 ME Upper Body A1) Bench 220lbs x 3, 240lbs x 3, 265lbs x 3, 285lbs x 4, 225lbs x 10 (PR) A2) Barbell Row (Yates Style) 220lbs x 5, 265lbs x 5, 310lbs x 5, 330lbs x 5 (slight body english), 340lbs x 5 ( slight body english), 285lbs x 10 (strict form) - DB Shoulder Press 60lb DB's x 8, 70lb DB's x 8, 85lb DB's x 8, 90lbs x 5 B1) Incline DB curl 30lb DB's x 8, 40lb DB's x 8, 50lb DB's x 7, 30lb DB's x 10 B2) Rope Pushdowns 160lbs x 10, 185lbs x 10, 160lbs x 16 Pretty good session. Pleased with the bench with 2 exra reps from last week and happy with the PR of 225lbs. Wasnt happy about the rows, wasnt feeling them at all and couldn't get a PR. Everything else went ok. |
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Tam
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« Reply #16 on: July 01, 2010, 11:30:59 am » |
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1/07/10 ME lower Body - One step vertical jumps 9 x 2 - Back Squat 220lbs x 3, 265lbs x 3, 310lbs x 3, 355lbs x 3, 375lbs x 1, 400lbs x 2, 430lbs x 5, 440lbs x 2 (PR) - Barbell Bulgarian Split Squat 175lbs x 6 per leg, 220lbs x 6 per leg, , 240lbs x 6 per leg, , 275lbs x 6 per leg (PR) - Pull Through 130lbs x 10, 160lbs x 10, 185lbs x 12 Great session! The vertical jumps felt mor explosive than last week and i was definitely getting higher. Squats where great and i ma happy with the PR, could have got three if i hadn't gone to failure on the previous set. Will get three for sure next week. Love bulgarian spit squats and again they kicked my ass. Pull trhoughs were not done to failure like last week and left a few rep in the tank. Was trying to pull through with the hips and squeeze the glutes at the end of the movement. Cant wait till i am flying! |
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adarqui
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« Reply #17 on: July 01, 2010, 02:25:12 pm » |
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1/07/10
ME lower Body
- One step vertical jumps
9 x 2
- Back Squat
220lbs x 3, 265lbs x 3, 310lbs x 3, 355lbs x 3, 375lbs x 1, 400lbs x 2, 430lbs x 5, 440lbs x 2 (PR)
- Barbell Bulgarian Split Squat
175lbs x 6 per leg, 220lbs x 6 per leg, , 240lbs x 6 per leg, , 275lbs x 6 per leg (PR)
- Pull Through
130lbs x 10, 160lbs x 10, 185lbs x 12
Great session! The vertical jumps felt mor explosive than last week and i was definitely getting higher. Squats where great and i ma happy with the PR, could have got three if i hadn't gone to failure on the previous set. Will get three for sure next week. Love bulgarian spit squats and again they kicked my ass. Pull trhoughs were not done to failure like last week and left a few rep in the tank. Was trying to pull through with the hips and squeeze the glutes at the end of the movement. Cant wait till i am flying!
nice man! congrats on the PR's, that's some great squatting/BSS'n.. |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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« Reply #18 on: July 01, 2010, 05:03:33 pm » |
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Thanks man! Hoping to BSS 300lbs in the next month or so. |
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Tam
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« Reply #19 on: July 03, 2010, 12:20:43 pm » |
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03/07/10 DE Upper Body PF Jumps - BW x 10, BW x 10, BW + 10lbs x 10 for 3 sets RFI SL Line Hops - 3 sets for 10 secs per leg DE Bench - 8 x 3 with 165lbs DB Bench - 65lb DB's x 10, 75lb DB's x 10, 90lb DB's x 10, 100lb DB's x 10, 110lb DB's x 8 Chins - BW + 20lbs x 3, BW + 35lbs x 3, BW + 55lbs x 3, BW + 80lbs x 3, BW + 90lbs x 4 (PR) Dips - BW + 45lbs x 5, BW + 90lbs x 5, BW + 110lbs x 5, BW + 145lbs x 5 (PR) Behind the back cable laterals - 10lbs x 12, 35lbs x 12, 45lbs x 12 Barbell Curl - 90lbs x 8, 110lbs x 8, 135lbs x 7 + 110lbs x 3 + 90lbs x 6 Overhead rope ext. - 135lbs x 12, 145lbs x 10, 180lbs x 10 + 160lbs x 10 Not too bad today, happy with PR's on chins and dips. Behind the back cable laterals are my favorite shoulder exercise and is very hard to cheat on them. The last set of barbell curl and overhead rope extensions where done as drop sets, good pump lol |
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« Last Edit: July 03, 2010, 12:22:31 pm by Tam »
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Tam
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« Reply #20 on: July 05, 2010, 11:58:26 am » |
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05/07/10 DE Lower Body -40 yard sprint x 4 -1 Leg bounding - 4 x 5 per leg -Depth jumps - 8 x 3 - Rea squat 220lbs x 3, 240lbs x 3, 265lbs x 3, 275lbs x 3. 240lbs x 3 - SLDL from Pins 220lbs x 6, 265lbs x 6, 310lbs x 6, 330lbs x 5, 355lbs x 5 Pretty good session. Sprints felt faster than previous weeks and the distance covered on bounding was further as well. Depth jumps felt explosive as ever and my last set saw a significant decrease in vertical jump. REA squats were really explosive and was thinking about going heavier but i will increase the weight next week. Really liking SLDL from pins, really kills my hamstrings! |
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Tam
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« Reply #21 on: July 06, 2010, 11:35:03 am » |
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06/07/10 ME Upper Body A1) Bench 220lbs x 3, 240lbs x 3, 275lbs x 3, 295lbs x 2, 225lbs x 10 A2) Cable Row 135lbs x 12, 155lbs x 12, 165lbs x 12, 175lbs x 12, 185lbs x 12 - DB Shoulder Press 60lb DB's x 8, 65lb DB's x 10, 75lb DB's x 12, 65lb DB's x 12 B1) Incline DB curl 30lb DB's x 8, 40lb DB's x 8, 50lb DB's x 8, 30lb DB's x 10 B2) Tricep Pushdowns 160lbs x 10, 185lbs x 12, 205lbs x 10 Pretty decent session. Bench felt heavy in my hands, even warmup sets so i wa surprised i even got 2 reps at 295. Substituted barbell rows with cable rows as my warmup sets felt heavy and was using way too much body english for my liking. Decided to go lighter on DB shoulder press as i felt worn out, need better sleep! |
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Tam
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« Reply #22 on: July 08, 2010, 11:13:54 am » |
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08/07/10 ME lower Body - 2 legged Bounds 3 x 5 - One step vertical jumps 9 x 2 - Back Squat 220lbs x 3, 265lbs x 3, 310lbs x 3, 355lbs x 3, 375lbs x 1, 400lbs x 2, 440lbs x 3, (PR) 450lbs x 2 (PR) (2nd rep was higher than the first) - Barbell Bulgarian Split Squat 220lbs x 6 per leg, , 240lbs x 6 per leg, , 265lbs x 6 per leg, 285lbs x 5 per leg (PR) - Pull Through 130lbs x 10, 170lbs x 10, 205lbs x 12 Great session. The jumps were good and nice and explosive as well as the bounds. Squatting was great and i could have got a fourth on 440 but didn't want it to be a grinder. Was pretty tired after the 440 and got one good rep with 450 with the second being higher, will get 2 good reps next week i think. Bulgarians were good and i felt as if i was going to pass out on the last set. Left a few reps in the tank with pull throughs as always but my glutes where killing afterward. |
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vag
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« Reply #23 on: July 08, 2010, 11:35:27 am » |
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08/07/10
- Back Squat
220lbs x 3, 265lbs x 3, 310lbs x 3, 355lbs x 3, 375lbs x 1, 400lbs x 2, 440lbs x 3, (PR) 450lbs x 2 (PR) (2nd rep was higher than the first)
- Barbell Bulgarian Split Squat
220lbs x 6 per leg, , 240lbs x 6 per leg, , 265lbs x 6 per leg, 285lbs x 5 per leg (PR)
Awesome lifts man! If you are ~200lbs by now , that's 2 reps of 2,25xBW squat and 5 reps of 1,42xBW BSS !!!  |
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adarqui
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« Reply #24 on: July 08, 2010, 01:59:14 pm » |
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08/07/10
ME lower Body
- 2 legged Bounds
3 x 5
- One step vertical jumps
9 x 2
- Back Squat
220lbs x 3, 265lbs x 3, 310lbs x 3, 355lbs x 3, 375lbs x 1, 400lbs x 2, 440lbs x 3, (PR) 450lbs x 2 (PR) (2nd rep was higher than the first)
- Barbell Bulgarian Split Squat
220lbs x 6 per leg, , 240lbs x 6 per leg, , 265lbs x 6 per leg, 285lbs x 5 per leg (PR)
- Pull Through
130lbs x 10, 170lbs x 10, 205lbs x 12
Great session. The jumps were good and nice and explosive as well as the bounds. Squatting was great and i could have got a fourth on 440 but didn't want it to be a grinder. Was pretty tired after the 440 and got one good rep with 450 with the second being higher, will get 2 good reps next week i think. Bulgarians were good and i felt as if i was going to pass out on the last set. Left a few reps in the tank with pull throughs as always but my glutes where killing afterward.
great lifting ! ya stay away from those grinders, they can take a long time to recover from. peace |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Flander
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« Reply #25 on: July 08, 2010, 02:23:39 pm » |
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First time I see your log. Youre damn strong man. Good work. |
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Tam
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« Reply #26 on: July 08, 2010, 03:18:44 pm » |
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08/07/10
- Back Squat
220lbs x 3, 265lbs x 3, 310lbs x 3, 355lbs x 3, 375lbs x 1, 400lbs x 2, 440lbs x 3, (PR) 450lbs x 2 (PR) (2nd rep was higher than the first)
- Barbell Bulgarian Split Squat
220lbs x 6 per leg, , 240lbs x 6 per leg, , 265lbs x 6 per leg, 285lbs x 5 per leg (PR)
Awesome lifts man! If you are ~200lbs by now , that's 2 reps of 2,25xBW squat and 5 reps of 1,42xBW BSS !!! Thanks man! I am at 203lbs just now, trying to lose the weight slowly so i can maintain or increase my strength. Going to try 310lbs BSS in two weeks time which is 1.5xBW |
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Tam
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« Reply #27 on: July 08, 2010, 03:34:10 pm » |
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great lifting !
ya stay away from those grinders, they can take a long time to recover from.
peace Thanks man! Yeah i feel as if i can progress much more quickly week by week by avoiding absolute failure and grinding reps. |
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Tam
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« Reply #28 on: July 08, 2010, 03:34:51 pm » |
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First time I see your log. Youre damn strong man. Good work.
Thanks for the comments and dropping into my log. |
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Tam
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« Reply #29 on: July 09, 2010, 10:23:34 am » |
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09/07/10 RE Upper Body A1) RE Bench - 135lbs x 5, 165lbs x 5, 185lbs x 5, 200lbs x 3, 225lbs x 10 A2) Chins - BW + 20lbs x 3, BW + 35lbs x 3, BW + 55lbs x 3, BW + 80lbs x 3, BW + 100lbs x 3 (PR) Dips - BW + 45lbs x 5, BW + 90lbs x 5, BW + 110lbs x 5, BW + 140lbs x 5, BW + 155lbs x 4 (PR) Standing Military - 135lbs x 8, 155lbs x 5, 135lbs x 8 ( All strict form, delts smokes from bench and dips) B1) Barbell Curl - 90lbs x 8, 110lbs x 8, 135lbs x 8, 90lbs x 12 B2) Overhead rope ext - 135lbs x 12, 145lbs x 10, 180lbs x 11, 145lbs x 15 Pretty good session but disapointed with the bench, cant seem to go above 10 reps. Happy with the PR on dips and chins. My delts were smokes from dips and bench so standing military was tough, should be pushing decent weight in the next few weeks once i get used to the movement again though. |
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