5 Guys....Not just a burger joint anymore

[RodgerThat]

06/20/16

High bar squat beltless 225 5x10
Single leg extensions 90 4x16
Bench press 265 5x5
Incline bench 155 16,12,8
Cable lifts 22.5 4x12 long pinch at top
Pull ups BW+45 5x5
Dumbbell shrugs single arm 120 4x12
Plate shrugs 45s 4x20
Superset with
Face pulls 55 4x12
Planks SS withbattle ropes 15min total 7 sets
Skipping 10mins
Stretch

Pumps are getting unreal even just skipping my shins are in excruciating pain so I'm dropping the var at the end of the week 2 weeks early but I really don't need it right now I've already lowered dose from 70 to 50 about a week and a bit ago too.

 

[Perrin Aybara]

06/20/16

High bar squat beltless 225 5x10
Single leg extensions 90 4x16
Bench press 265 5x5
Incline bench 155 16,12,8
Cable lifts 22.5 4x12 long pinch at top
Pull ups BW+45 5x5
Dumbbell shrugs single arm 120 4x12
Plate shrugs 45s 4x20
Superset with
Face pulls 55 4x12
Planks SS withbattle ropes 15min total 7 sets
Skipping 10mins
Stretch

Pumps are getting unreal even just skipping my shins are in excruciating pain so I'm dropping the var at the end of the week 2 weeks early but I really don't need it right now I've already lowered dose from 70 to 50 about a week and a bit ago too.

Looks like bench is coming along nicely.

 

[RodgerThat]

Looks like bench is coming along nicely.

Man it really is I had at least 8 in my on my final set, I'm trying to remain to my program only adding 5lb a week but it's very tempting to jump in weights especially cause the bench session was after a long day of manual labour and the squats with minimal rests. I haven't had bench progression like this since I bought my slingshot to break through a plateau

 

[Perrin Aybara]

Man it really is I had at least 8 in my on my final set, I'm trying to remain to my program only adding 5lb a week but it's very tempting to jump in weights especially cause the bench session was after a long day of manual labour and the squats with minimal rests. I haven't had bench progression like this since I bought my slingshot to break through a plateau

5lbs a week will put you well into the mid 300's max, so may as well be patient and grow into it.

I'm ready for mine to get back where it was and beyond. I think I have a x3 @RPE 9 on bench this week, so I'll get a real idea about where I am.

 

[RodgerThat]

5lbs a week will put you well into the mid 300's max, so may as well be patient and grow into it.

I'm ready for mine to get back where it was and beyond. I think I have a x3 @RPE 9 on bench this week, so I'll get a real idea about where I am.

I can't wait till mid July I'll be switching over to triples which will give me a real idea too. Ya that was kinda the idea if I can manage 5lb a week for the next 8 weeks then it should put me where I want to be and from there I'll just clean it up and make my comp push really clean. Where you figure your bench is sitting at now? Last meet you pushed mid 3s right?

 

[Perrin Aybara]

I can't wait till mid July I'll be switching over to triples which will give me a real idea too. Ya that was kinda the idea if I can manage 5lb a week for the next 8 weeks then it should put me where I want to be and from there I'll just clean it up and make my comp push really clean. Where you figure your bench is sitting at now? Last meet you pushed mid 3s right?

Hit 370 then and hit 365 in the gym at 219lbs two months ago at my mock meet. I figure I'm a little lower now, but don't know how much. If I can hit 315-325x3 paused this week I'll be doing alright for the moment and once the gear kicks in and I'm in a calorie surplus for awhile it'll start going back up. In theory anyway.

 

[ROB581211]

So I've been off my leg this whole week and woke up to this today.

Regardless here is my workout. Leg feels fine. No pain nothing. So I'm gonna get it looked at tomorrow because I need to know what I'm dealing with.

Monday 6/20/16

Flat bench
135 X 8
185 X 6
225 X 6
275 X 4
315 X 4
335 4 X 3 (working sets)

Side raises DB
40s X 12
45s X 10
50s X 10
35s X 15

Incline hammer strength
180 X 20
270 X 15
360 X 7
230 X 20

Plate loaded preacher curls
110 4x15

Skull crushers
90lbs 5 X 20

Chest fly
190 5 X 10

 

[RodgerThat]

So I've been off my leg this whole week and woke up to this today.

Regardless here is my workout. Leg feels fine. No pain nothing. So I'm gonna get it looked at tomorrow because I need to know what I'm dealing with.

Monday 6/20/16

Flat bench
135 X 8
185 X 6
225 X 6
275 X 4
315 X 4
335 4 X 3 (working sets)

Side raises DB
40s X 12
45s X 10
50s X 10
35s X 15

Incline hammer strength
180 X 20
270 X 15
360 X 7
230 X 20

Plate loaded preacher curls
110 4x15

Skull crushers
90lbs 5 X 20

Chest fly
190 5 X 10

Looks like a solid lift session man and a strong bench.

Question about the leg though is the bruising new cause that would indicate a retear? When I tore my quad at my meet in March it was damn near instantly bruised and remained bruised for a couple weeks but after about a week it was the brownish yellow not the purple colour of a fresh tear.

 

[ROB581211]

Looks like a solid lift session man and a strong bench.

Question about the leg though is the bruising new cause that would indicate a retear? When I tore my quad at my meet in March it was damn near instantly bruised and remained bruised for a couple weeks but after about a week it was the brownish yellow not the purple colour of a fresh tear.

I haven't done anything to strain or even aggravate it and it wasn't there last night. That's brand new KT tape from last night. So I don't know where the fuck the bruising came from

 

[ROB581211]

Looks like a solid lift session man and a strong bench.

Question about the leg though is the bruising new cause that would indicate a retear? When I tore my quad at my meet in March it was damn near instantly bruised and remained bruised for a couple weeks but after about a week it was the brownish yellow not the purple colour of a fresh tear.

The other part I don't get is this. It's a perfect square and the pop I felt was at the highest point on my hamstring not the lowest

 

[theprodgicalson]

Last week rolled into this week again. working a fuck ton and not sleeping has been getting in the way. should be back to normal after this week. im dropping my RPE by 1-2 this week per my coach. feeling a little beat up and tired from working so much, not getting proper sleep or eating like i should. i should be back to normal after this week. might be okay by the end of this week.


6-20

Machine Seal Row
5 sets 10 reps

Close Grip Bench
255
3 sets 8 reps

DB Shoulder Press
90's
2 sets 8 reps
75's
2 sets 8 reps

Weighted Pull Ups
BW+35
3 sets 10 reps

Leg Press Drop Set
8 plates/side 8 reps
7 plates/side 8 reps
6 plates/side 8 reps
5plates/side 8 reps
4plates/side 8 reps

Leg Extension
230
3 sets 10 reps

thats all i had time for. wanted to do some weighted hyperextensions and abs.

 

[Perrin Aybara]

Weighed in at 218lbs
Bicycle to and from the gym

Comp deadlift
135x5
225x5
315x5
405x5 easy
445x5 easy
475x5 RPE 8
475x5 RPE 8
475x5 RPE 8-8.5
475x5 RPE 8-8.5
475x5 RPE 9

Pulled something in my lat somewhere in there. Still pushed through, but there was some pain when I was letting go of the bar especially.

Double paused bench
Bar x many
135x10
225x5 easy
245x5 easy
265x5 RPE 8
Felt like I needed to pause longer
265x5 RPE 9
265x5 RPE 9.5
Got a little too aggressive here and called it after 3x5, still learning how to choose the weight and trying not to undershoot.

Deadlift paused at the knees
225x5
315x5 easy
405x5 RPE 8
365x5 RPE 8
365x5 RPE 8
Called it here even though the RPE was still 8 the pain RPE in my lat was becoming a problem.

Macros for the day. Calories were 4489



Also hit a wrong button inputting some food in MyFitnessPal and stumbled on this option.



lol, anybody seen this? It's even got the infinity symbol like it's meant to be an option.

 

[ruckin]

Weighed in at 218lbs
Bicycle to and from the gym

Comp deadlift
135x5
225x5
315x5
405x5 easy
445x5 easy
475x5 RPE 8
475x5 RPE 8
475x5 RPE 8-8.5
475x5 RPE 8-8.5
475x5 RPE 9

Pulled something in my lat somewhere in there. Still pushed through, but there was some pain when I was letting go of the bar especially.

Double paused bench
Bar x many
135x10
225x5 easy
245x5 easy
265x5 RPE 8
Felt like I needed to pause longer
265x5 RPE 9
265x5 RPE 9.5
Got a little too aggressive here and called it after 3x5, still learning how to choose the weight and trying not to undershoot.

Deadlift paused at the knees
225x5
315x5 easy
405x5 RPE 8
365x5 RPE 8
365x5 RPE 8
Called it here even though the RPE was still 8 the pain RPE in my lat was becoming a problem.

Macros for the day. Calories were 4489

View attachment 44656

Also hit a wrong button inputting some food in MyFitnessPal and stumbled on this option.

View attachment 44659

lol, anybody seen this? It's even got the infinity symbol like it's meant to be an option.

What part of your lat did you hurt?

 

[Perrin Aybara]

What part of your lat did you hurt?

Feels like lower around towards my back. I don't think it's too bad because I was able to finish my session. I don't pull again until Saturday either.

 

[ROB581211]

6/21/16
Wide pull downs
100 X 25
180 4 X 12

Lying tbar row
225 4x10

Vbar pull down
180 4 X 12

Low to high hammer strength row
360 4 X 12

Ab machine
150 4 X 20

Back extension machine
170 4 x 20

Cable crunches
80 4 X 20

 

[ROB581211]

I feel dumb as shit posting these workouts in here lol. Went to Dr today nothing crazy to report. Prolly stay off of it for 2 more weeks to be sure. There are some minor tears but nothing that won't heal on its own quickly. Literally doing everything I can to help it along. Anyone has good ideas I'm all ears

 

[RodgerThat]

06/21/16

Hammer curl 60s 4x8
concentration curl 30s 4x8
Incline bench curls 20s 4x8
Straight bar curl 95s 3x6 45 1x8
Tricep vbar pushdown 110 4x8
Dips 4x10
Tricep rope 50 4x8
Close grip bench 135 4x16
Tricep overhead extension 80s 4x12
Planks
Decline sit-ups
Leg raises
P90x ab ripper
Planks again
Tried for a swim but my tris and shoulders cramped up so I just hit the hot tub and did a suana stretch after

 

[RodgerThat]

06/22/16

Squats 385 4x3
Leg extension 190 4x12
|-------------------------|
@Wunderpus workout
Bent over row 135 4x8
SS
Single arm cable row 50 4x6
Narrow grip neutral chin ups 4x10
Deadlift shrug 315 1dead-3shrugs repeat 6X 4sets
Deadlift shrug 275 1dead-1shrug 10 sec break 5mins total
Hyperextensions 1x37
Wunderpus workout
|----------------------|
My program continued:
OHP 155 4x4
Military OHP 105 4x8
Stretch

It was my deadlift/back accessory day and WP workout fit fairly well into what I had to do so I gave it a whirl for something a bit different. Unfortunately after my first shrug on the deadlift shrug combo going DOH grip it slipped and re-separated my middle fingers top knuckle even though I had my makeshift tape cast on, a lot of pain compressing it back into place so I'll be going to buy a finger cast cause this is getting dumb I've rebroken it 3x in 2.5 weeks it'll never heal at this pace. I finished the workout with straps on then dropped to 275 for the single dead and shrug for 5 mins so I could DOH no issue and have my ten second brakes without having to be strapped to the bar so I could stand and have a drink and such, didn't matter though cause 10 seconds isn't enough time to do anything besides stand up and reposition.

 

[Wunderpus]

06/22/16

Squats 385 4x3
Leg extension 190 4x12
|-------------------------|
@Wunderpus workout
Bent over row 135 4x8
SS
Single arm cable row 50 4x6
Narrow grip neutral chin ups 4x10
Deadlift shrug 315 1dead-3shrugs repeat 6X 4sets
Deadlift shrug 275 1dead-1shrug 10 sec break 5mins total
Hyperextensions 1x37
Wunderpus workout
|----------------------|
My program continued:
OHP 155 4x4
Military OHP 105 4x8
Stretch

It was my deadlift/back accessory day and WP workout fit fairly well into what I had to do so I gave it a whirl for something a bit different. Unfortunately after my first shrug on the deadlift shrug combo going DOH grip it slipped and re-separated my middle fingers top knuckle even though I had my makeshift tape cast on, a lot of pain compressing it back into place so I'll be going to buy a finger cast cause this is getting dumb I've rebroken it 3x in 2.5 weeks it'll never heal at this pace. I finished the workout with straps on then dropped to 275 for the single dead and shrug for 5 mins so I could DOH no issue and have my ten second brakes without having to be strapped to the bar so I could stand and have a drink and such, didn't matter though cause 10 seconds isn't enough time to do anything besides stand up and reposition.

Minus this fucked up sounding injury, how was the workout??? Am I a pussy for thinking this shit was tough, LOL?

 

[franchise24]

Hardcore. I love it.


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