Grab some good knee wraps SBD, Titan's or something of good quality. There are some good tutorials on U-tube on how to wrap properly. You need some good steady pressure on that patella tendon to calm it down.
Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
Grab some good knee wraps SBD, Titan's or something of good quality. There are some good tutorials on U-tube on how to wrap properly. You need some good steady pressure on that patella tendon to calm it down.
10 min on the eleptical, 500m on rower
Front Squats- still pretty tired so wasn't sure how these would go just started light and went from there.
barx10
65x10
95x10
115x10
135x10
155x10
185x10
205x6
225x3sx5r Was happy to get these and left it at that.
Strict OHP
65x10
95x10
115x4sx10r
135x4sx6r
Shrugs
225x10
275x10
315x4sx10r
365x4sx8r
Cable flys High, mid, low 10 reps each
50x30
60x30
70x30
Lots of stretching and rolling.
Front Squats- still pretty tired so wasn't sure how these would go just started light and went from there.
barx10
65x10
95x10
115x10
135x10
155x10
185x10
205x6
225x3sx5r Was happy to get these and left it at that.
Strict OHP
65x10
95x10
115x4sx10r
135x4sx6r
Shrugs
225x10
275x10
315x4sx10r
365x4sx8r
Cable flys High, mid, low 10 reps each
50x30
60x30
70x30
Lots of stretching and rolling.
Deads with the vag grips got me a nice 275 warm up for 12
Then 315 for 10
365 for 8
405 for 6
425 for 3 good ones and the last one my back stayed tight and arched but my back did all the work but it still came over nice and smooth. Pretty happy best dead sets I've done in a while. Especially at the weight I'm at now.
Then 315 for 10
365 for 8
405 for 6
425 for 3 good ones and the last one my back stayed tight and arched but my back did all the work but it still came over nice and smooth. Pretty happy best dead sets I've done in a while. Especially at the weight I'm at now.
Shot hoops today for about 2 hours, came home did a light set of squats to try and get back into lifting without killing myself. ( 3 sets of 8 @ 120) Then went out and did my plyo leg workout, stretched, foam rolled a bit then did my core workout. I am spent!
Started Candito's advanced squat program today, projected squat max at 9-10 weeks is 440+ if I can stay healthy:thumb:. I'm going to run this one and then once I'm closer to my meet 10-12 weeks out I will have Jesse coach me again.
Squats
sets of 5 and 3 for warmups
top set
340x3sx1r
300x3sx3r
Aux. dead lift
3.5" deficit deads plus my 3/4" heeled Nike Romaleo's. Bar was literally on top of my foot
230x3sx6r
High bar squat
185x1sx20r
Leg press
3sx20r with a couple 200# plates
Sh*t ton of stretching and light cardio and rolling.
This workout runs for 5 days straight with some slight variance in the aux stuff but the 340 singles stay.
Squats
sets of 5 and 3 for warmups
top set
340x3sx1r
300x3sx3r
Aux. dead lift
3.5" deficit deads plus my 3/4" heeled Nike Romaleo's. Bar was literally on top of my foot
230x3sx6r
High bar squat
185x1sx20r
Leg press
3sx20r with a couple 200# plates
Sh*t ton of stretching and light cardio and rolling.
This workout runs for 5 days straight with some slight variance in the aux stuff but the 340 singles stay.
Squats
300x3sx3r
Paused squats
275x5sx1r 4-5 second pause in my sticking/failure point.
Good mornings off of pins
135x20
Bench
275x3 paused
295x3 paused
315x1
350x1 fail wife helped a bit, I threw bench in here because this squat program doesn't have any bench in it, and I don't want to loose too much.
close grip bench
275x8
275x6
260x2sx8r
Leg press
200x20
290x4sx20r
Single leg extensions
65x4sx20r each leg
Wife still going strong so curls in the squat rack and cable flys getting tired...
flys
65x20
70x3sx15r
70x6 done...
Barbell Curls
65x10
80x10
95x8
115x4 hold the eccentric phase as long as I can
115x2
95x6
80x8
65x10 guns are pumped now, ouch.
Lots of stretching and rolling, so far the hip and knee have been holding up.
300x3sx3r
Paused squats
275x5sx1r 4-5 second pause in my sticking/failure point.
Good mornings off of pins
135x20
Bench
275x3 paused
295x3 paused
315x1
350x1 fail wife helped a bit, I threw bench in here because this squat program doesn't have any bench in it, and I don't want to loose too much.
close grip bench
275x8
275x6
260x2sx8r
Leg press
200x20
290x4sx20r
Single leg extensions
65x4sx20r each leg
Wife still going strong so curls in the squat rack and cable flys
getting tired...flys
65x20
70x3sx15r
70x6 done...
Barbell Curls
65x10
80x10
95x8
115x4 hold the eccentric phase as long as I can
115x2
95x6
80x8
65x10 guns are pumped now, ouch.
Lots of stretching and rolling, so far the hip and knee have been holding up.
Ive been doing squats every time im in the gym. Usually 135x5x3s to keep loose. I feel like im getting much deeper. 135 is starting to feel like just the bar!
Deadlift conventional
135x10
225x3
275x1
295x1
295x1
225x3
Sumo
275x3
275x1
225x3
Squat
135x5x2s lega were smoked
T-bar
90x8
115x6
125x4
DB row
55x7
60x5
65x3
Ill do biceps this evening at home.
Im up to 152.3 lbs. The Naked Mass put about 6 pounds on me since I started. Gonna order another container, then go off of it for a month. Hopefully be around 160 by Christmas.
Deadlift conventional
135x10
225x3
275x1
295x1
295x1
225x3
Sumo
275x3
275x1
225x3
Squat
135x5x2s lega were smoked
T-bar
90x8
115x6
125x4
DB row
55x7
60x5
65x3
Ill do biceps this evening at home.
Im up to 152.3 lbs. The Naked Mass put about 6 pounds on me since I started. Gonna order another container, then go off of it for a month. Hopefully be around 160 by Christmas.
Squats again...
300x3sx3r
Pin squats (1/3 squat roughly)
545x2sx1r
545x3r I think thats the most I have ever done? Might have been 595 but I can't remember.
Front squats
185x15
Legpress
290x3sx20r
Stretching and rolling, back, knee and hip is holding in there.
300x3sx3r
Pin squats (1/3 squat roughly)
545x2sx1r
545x3r I think thats the most I have ever done? Might have been 595 but I can't remember.
Front squats
185x15
Legpress
290x3sx20r
Stretching and rolling, back, knee and hip is holding in there.
Hit 270 on a hammer strength I cline x6 last night,rest tonight then I'm gettin my 300 tmrw night,up 45 lean lbs but bench still sucks.Keep at it guys...Your making great gains!
45 lean pounds is impressive... That stuff is magic
squats again *Sigh*:rofl:
300x3sx3r
275x5sx1r double paused. Puase in the hole and in the sticking point
straight leg deads
205x15
leg press
290x3sx20r
Bottom end is getting smoked:baby: one more day then 2 off:thumb:
45 lean pounds is impressive... That stuff is magic
squats again *Sigh*:rofl:
300x3sx3r
275x5sx1r double paused. Puase in the hole and in the sticking point
straight leg deads
205x15
leg press
290x3sx20r
Bottom end is getting smoked:baby: one more day then 2 off:thumb:
It's helps but it's no magic.diet change was my biggest gainer but without the sauce I'd still be a scrawny little f#cker.I still have a long way to go on chest and arms but my lats,back and sholders have exploded nicely.still can't lift half the weight u do but I'm catching up
It's helps but it's no magic.diet change was my biggest gainer but without the sauce I'd still be a scrawny little f#cker.I still have a long way to go on chest and arms but my lats,back and sholders have exploded nicely.still can't lift half the weight u do but I'm catching up
Keep diggin' you'll get there:thumb:
Bench tonight after work
225x8
275x3
295x1
315x3sx3r Best I have moved 315 in as long as I can remember.
225x17
225x10
Barbell OHP strict
95x10
115x10
135x6
155x3sx3r
115x6
Dumbell rows
110x4xsx10r
Cable rope pushdowns
80x25
90x2sx20r
cable flys
high, mid, low
70x1sx10r each
Cable lat pull downs
110x10
120x10
140x10
170x6
Stretch and roll
Starting another 5 day squat destruction tomorrow:happy2:
225x8
275x3
295x1
315x3sx3r Best I have moved 315 in as long as I can remember.
225x17
225x10
Barbell OHP strict
95x10
115x10
135x6
155x3sx3r
115x6
Dumbell rows
110x4xsx10r
Cable rope pushdowns
80x25
90x2sx20r
cable flys
high, mid, low
70x1sx10r each
Cable lat pull downs
110x10
120x10
140x10
170x6
Stretch and roll
Starting another 5 day squat destruction tomorrow:happy2:
Id say all of it. Havent increased any belt loops yet & Family members are starting to comment.
Im in Florida this week with 2 badly bruised toes, probably not gonna make it to the gym this week. Pushups will have to do!
Still sore from legs friday, in the mindset to destroy some bench today but we will see how heavy it feels when I get there lol.
Got back in last week. Still 180lbs, retained all strength, lost some endurance, and def looked flat. But a 300mg cruise of test during my break really saved me. Now on to the quest for 190lbs.
Getting tired of eggwhites for breakfast, anybody have suggestions for good breakfast that is quick and easy?
Wolf
Getting tired of eggwhites for breakfast, anybody have suggestions for good breakfast that is quick and easy?
Wolf
How long have you been running the 6 week and are you still seeing results? What are your goals?
I ran the 6 week for a long time and had great results. If your more advanced you can give the advanced squat and bench programs a try... But they are 5 days straight of squatting and benching in the first few weeks.
I am on my 3rd cycle. Very happy with how squats and deadlifts are progressing. Bench has always been a struggle for me. I am seeing gains but at a much slower rate. I will put my current 1RM below for the program. I am hoping to hit 275 bench, 350 squat and 400 deadlift.
Current weight 168.
1RM for the program
Bench 255
Squat 325
Deadlift 385
Current weight 168.
1RM for the program
Bench 255
Squat 325
Deadlift 385