new log, wpf 2017

[psych]

2500 views!
feel free to ask questions
Rack deadlift (2nd pin from bottom), work up to a heavy single 585 with a fat squat bar so 595. RAW no belt
Stiff legged deads 4x8 225
Leg press 4x12 200
Leg curls 4x10 20
Leg extension 3x20 40
Fuckin legs...no pain!!! Went all out on leg and it feels GOOD.

 

[psych]

Swiss bar bench 3x4 (4 second negative), (3 working “heavy” sets… do not miss any reps, beat what you did last week) 385 3x3 doable for 4 but i kept losing my grip. swiss bar heavy is a bitch!
DB flat press 3x8 (3 second negative) 105
DB lying extensions 4x12 40
Single arm pushdowns 3x15 each 40
Lat pulldown 4x8-10 180
Chain flyes 3x15

 

[psych]

Recovery day....ate alot

 

[psych]

Barbell Overhead press (seated or standing) – work up to a heavy-ish set of 6 225
DB laterals 4x12-15, 25 4x15
Seated DB shoulder cleans 3x15, 25
Face pulls 4x15 120
Band pullaparts 4x15 red mini
very very hungry!!!

 

[Concreteguy]

Hey Psych, try the "squat till ya puke" program I did. lol Just kidding. I'm still hurting.

 

[psych]

Hey Psych, try the "squat till ya puke" program I did. lol Just kidding. I'm still hurting.

I've done those squat challenge things before..fuck that LOL


Speed Deadlifts w/ 2 chains each side 7x1 @ 65%, keep rest to 1 minute between sets 405+chains 80=485
Bentover BB row 4x8 225 long stretch
Neutral grip pulldown 4x10 180
Single arm DB row 3x10 each 100
Banded goodmorning 3x20 grey
Shrugs 3x15 did not do these fuck i was done

 

[squatster]

How you doing brotha?

 

[psych]

Good you

 

[psych]

skipped today. Had no spotters at gym. so did easy 405 raw bench for pauses and 315 close grip for reps. Going home to eat and nap.

 

[psych]

Leg curls 4x10
SSB Box Squat warm up sets then 3x4 with a 4 second lowering, beat what you did week 1 I DID 315!!! BEST IN 3 YEARS AFTER ACCIDENT!!!!
Seated SSB goodmornings 3x8
Leg extensions 4x10
Farmers walks or Decline situps 4 sets

Every thing else went good cause the muscles in my leg are getting pumps again!

 

[psych]

Pin press – work up to a max double from 1-2” above chest, then drop down in weight and do 2x5-8 365 then 225
Close grip bench – 4x6 315
Skullcrushers – 4x8 did stack push down, elbow sore. Did stack
6 way shoulder 3x10 5
Band pushdown 4x20 mini red
Any 2 bicep exercises 4x15 curls

eating ALOT

 

[Concreteguy]

skipped today. Had no spotters at gym. so did easy 405 raw bench for pauses and 315 close grip for reps. Going home to eat and nap.

You write this down like it's the normal thing for guys at the gym to do. Fucking ridiculous strong!

 

[psych]

tHanks man!
Body is getting use to training like this again. Close fit bagy in some spots and tight in others. Prob post training pics or some shit in VIP.
Also my gym is just people who compete in bber, figure, strong man and powerlifting. It's nuts in there LOL

 

[psych]

Ok so I got deep tissue work done on wednseday.
Skipped Thursday shoulder workout. Will drop them closer to meet.
New shirt is in, so gonna start breaking it in.
Have deadlifts after work today.
Im shocked how fast I get views. Thanks you guys! Feel free to post, you fuckin creepers

 

[psych]

Friday (Speed deadlift/Back)
Speed Deadlifts w/ 2 chains each side 6x1 @ 70%, keep rest to 1 minute 435+80 chains
Pendlay rows 4x8, pause bar on ground or pins each rep 315 used straps
Close grip pulldowns 4x10 130
Single arm DB row 3x10 each 100
Band goodmornings 3x20 grey bands
Shrugs 3x12 did not do these.
getting stronger but losing some fat makes the joints and shit weaker. So trying to eat bulky but certain things with heavy training just rip me up. LOL thats bad for powerlifting. I dont get ripped or anything like some of the guys in this site. I just go from lookin like i kinda have abs to lookin like having the top 4

 

[psych]

Swiss bar bench 3x4 (5 second negative), beat what you did week 2 hands were sore so just did 315 with really focus on 5 second negative
DB incline press 3x6 (5 second negative) cant do declines because of leg, so did flat bench used 100
Decline DB extensions 4x10 did stack rope push down
Single arm pushdowns 3x15 each used coconut handle to relieve sore elbows used 30
Lat pulldown 4x10 160
Chain flyes 3x15 all the chains.

Next week heavy bench is tuesdays from now on. My shirt is in and I should be in it Tuesday. And as the weeks progress scaling back on shoulder day/s.

 

[psych]

I didnt do shit this week. Monday got froze over at work. Tuesday just went to shit after g/f got off work. And today I waited for over an hour for people to show up at gym. Like everyone took this week off. Even the owner was like WTF?!?!

aNY WAY SPENT THE PAST FEW DAYS SLEEPING AND EATING LIKE A MOTHERFUCKER.

 

[psych]

tried new shirt. I'm good in my shirt....it fits loser than the other guys i train with....i train for the shirt, so i got the muscles to use it better. Alot of jaws dropping when i fell right into the groove in a brand new shirt

Did 725 for easy single to a three board!
Did some light shoulder work. Most of time spent stripping the fuckin bench bar....

 

[squatster]

I didnt do shit this week. Monday got froze over at work. Tuesday just went to shit after g/f got off work. And today I waited for over an hour for people to show up at gym. Like everyone took this week off. Even the owner was like WTF?!?!

aNY WAY SPENT THE PAST FEW DAYS SLEEPING AND EATING LIKE A MOTHERFUCKER.

Some weeks it feels so good to just sleep
I hate waiting for people

 

[psych]

Speed deadlift with bands – 6x2 @ 60% 365 plus grey
1 Arm BB row 4x8 each [ame]https://youtu.be/AY4YjAHcWrw[/ame]
Wide lat pulldown 3x12 120 hold and squeeze
Fat man rows 3x10 https://youtu.be/cvnPT-Muoec
Leg curls 3x15
Shrugs 3x12

Feelin great!