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

[jaymaximus]

You a fan of chest supported row, too? I've never cared for standard barbell rows, always liked one arm dumbbell rows, chest supported rows and seal rows much better. I don't think I've done a barbell row in like two years.

What?! I live for Bent Barbell Rows. Besides DL, probably my favorite lift.

 

[theprodgicalson]

Pendlay rows are tops in my book. Followed by seal rows/ pull ups. I just prefer seal rows and I feel it more directly in my Lats and back and seems like I don't use/waste as much of my energy performing them

 

[Perrin Aybara]

I guess it's just me. I never felt like barbell rows isolated my back very well. I've mostly done other forms of rows.

 

[Perrin Aybara]

Weighed 218lbs

Bicycle to and from the gym

Good mornings (in place of comp deadlift)
Bar x10
135x5
155x5
175x5
195x5
225x5
205x5
205x5
205x5
205x5

Pin press
Bar x10
135x5
225x5
250x5
275x5
275x5
275x5
285x5
285x5

Neutral grip lat pull down (in place of deadlift assistance)
160x10
160x10
160x10
160x10
160x10

 

[ROB581211]

So I'm. It gonna post each workout cause I'm limited on time. I will say that things are coming along pretty good. The most I've gotten up to is 425 for 4 sets of 2 on squats and I've hit 405 numerous times for reps on DLs. I haven't had any scares or close calls yet. Everything seems to be hold up rather well. I did hot 385 x 1 3x yesterday on comp bench. Felt pretty good. I am going to drop Tuesday WOs all together because it has me benching 5 days a week and my elbows and shoulders are paying the price. I'll post up the screen shots of my workouts but I'm not gonna do detailed descriptions. I will going forward. If interested in videos hit me up or my supps. Changed it up a bit. Last couple things are this. Core has taken a serious hit in strength. When squatting and DLing my legs are laughing my core is screaming. I'll get it back though. I should be hitting all weight for the program from here on out for at least my light column too.

 

[jaymaximus]

So I'm. It gonna post each workout cause I'm limited on time. I will say that things are coming along pretty good. The most I've gotten up to is 425 for 4 sets of 2 on squats and I've hit 405 numerous times for reps on DLs. I haven't had any scares or close calls yet. Everything seems to be hold up rather well. I did hot 385 x 1 3x yesterday on comp bench. Felt pretty good. I am going to drop Tuesday WOs all together because it has me benching 5 days a week and my elbows and shoulders are paying the price. I'll post up the screen shots of my workouts but I'm not gonna do detailed descriptions. I will going forward. If interested in videos hit me up or my supps. Changed it up a bit. Last couple things are this. Core has taken a serious hit in strength. When squatting and DLing my legs are laughing my core is screaming. I'll get it back though. I should be hitting all weight for the program from here on out for at least my light column too.

I feel you on the benching. That everyday benching wore me down quick. In the end I had to substitute OHP a few times.

 

[ROB581211]

I feel you on the benching. That everyday benching wore me down quick. In the end I had to substitute OHP a few times.

I'm gonna drop Tuesday all together and add something to each day

 

[Evilest-ninja]

Definitely gonna keep up with this, you guys are killing itm

 

[Perrin Aybara]

Definitely gonna keep up with this, you guys are killing itm

Welcome aboard.

 

[theprodgicalson]

I guess it's just me. I never felt like barbell rows isolated my back very well. I've mostly done other forms of rows.

i totally agree with you. they are still a great "mass" builder in my opinion. pendlay rows are way more strict, which is why i prefer those if im doing a traditional row.

7-18
deadlifts
515
9 sets 2 reps

Pin Press
275
4 sets 5 reps

3" Deficit Deads
470
1 set 5 reps

420
3 sets 5 reps

Deadlifts felt easy the first couple sets and got heavy quick. really hoping to hit 5 plates on the deficit in the next few sessions.

 

[Perrin Aybara]

i totally agree with you. they are still a great "mass" builder in my opinion. pendlay rows are way more strict, which is why i prefer those if im doing a traditional row.

7-18
deadlifts
515
9 sets 2 reps

Pin Press
275
4 sets 5 reps

3" Deficit Deads
470
1 set 5 reps

420
3 sets 5 reps

Deadlifts felt easy the first couple sets and got heavy quick. really hoping to hit 5 plates on the deficit in the next few sessions.

What's your time frame on a 15x2 session? Mine was quick yesterday since I'm not doing deads, but usually it's about 2 or 2 1/2 hours by the time I get warmed up and take long breaks between sets.

 

[theprodgicalson]

@Perrin Aybara
yeah its typical 2+ hours for sure.
you figure if you are only taking 1 minute between sets thats around 30mins in just rest time.

 

[theprodgicalson]

7-20

This month is FLYING BY!! What the fuck!

Bench
310
3 sets 5 reps

Box squats with 60lbs cambered bar
400
1 set 3 reps

360
3 sets 3 reps

Standing over head press
165
1 set 7 reps

2 sets 5 reps

Threw in some light weight reverse hypers at the end. Not protocol but my coach wants me on it 2-3x week. So most likely bench and accessory days is when I'll do it. Accessory day will be heavier weight. Also did standing ab pull downs 5x15

Everything seems to be coming together real nice right now. Everything feels great. Bench felt super smooth. I've been trying out a wider grip the last several months and switched back to my normal grip and it felt way better. Box squats with a camber bar are a core killer.

 

[ROB581211]

Ok here we go. Followed the right column for DLs. The 2x2 was with 405 and 3 sets of 1 was 445. Everything has felt great so far. May shoot for some 500 pulls on Saturday. Used the left column for bench. 50lbs DB on flys. 125lbs DBs on SLDL. Repeated the first round of DLs for the second

 

[ruckin]

Light recovery day
power clean: 225x1, 235x1x10 all solid reps
Squat: 305x5x2
bench: 235x5x3
Chins (neutral grip): 264x9
GHRs: BWx10x3
Shrugs: 325x15x3

Weight this morning was 255.

Mobility work:
Foam roll:
Right lower lat 2x15
Hammies 2x10

Stretch:
Lats 45 seconds each
Hammies 1 min each

Lax ball:
Glutes 45 seconds each

I'm pretty excited for my squats on Friday. 435x5.

Edit: i should also mention that average caloric intake as of now is 3700-3800 per day, still doing high calorie/carb refeeds Mondays and Fridays. Looking to make the 242 class for this meet.

 

[theprodgicalson]

@ruckin
feel free to throw me 10lbs lol

bumped my cals up to 4900 and havent really seen a budge in weight. just bumped it up last week though. this heat and humidity isnt helping im sure.

 

[ruckin]

@theprodgicalson I wish I could lol. Weight was 258 this morning. I have no idea why it's jumping around like this. I've been eating pretty much all the same stuff every day.


So I'm at my gym right now, just finished doing 30 min cardio like I usually do on my rest days. I also just did 135x15x3 stiff leg deads just for rehab/active recovery to get more blood and nutrients into my messed up lower lat. I'm hoping that doing that a few times per week will help the healing process. Foam rolling it now too and I'll be doing my other mobility stuff when I get home. I started putting more emphasis on mobility this week and I'm doing my best to make it a habit. Hopefully it makes a difference.

 

[Perrin Aybara]

Weighed 216lbs

Bicycle to and from the gym

Comp bench
Bar warm-up
135x10
225x5
250x5
280x5
295x5
310x5
310x5 RPE 10 (overshot a little here trying to keep up with @theprodgicalson lol, should've stayed around 300.)

Box squat
135x5
225x3
315x3
370x3
390x3
410x3 RPE 9
365x3
365x3
365x3
365x3

Strict press
135x7
160x7
160x5
160x5
160x5
160x5

Besides the bench it was a good workout. I think being in the heat all day saps a little energy or something.

 

[theprodgicalson]

Weighed 216lbs

Bicycle to and from the gym

Comp bench
Bar warm-up
135x10
225x5
250x5
280x5
295x5
310x5
310x5 RPE 10 (overshot a little here trying to keep up with @theprodgicalson lol, should've stayed around 300.)

Box squat
135x5
225x3
315x3
370x3
390x3
410x3 RPE 9
365x3
365x3
365x3
365x3

Strict press
135x7
160x7
160x5
160x5
160x5
160x5

Besides the bench it was a good workout. I think being in the heat all day saps a little energy or something.

a little friendly competiton never hurt anyone!
you got me on the box squats tho. although i will say this. using the huge camered bar im using throws you off once you get up off the box. really forces you to explode through the lift.

 

[Perrin Aybara]

a little friendly competiton never hurt anyone!
you got me on the box squats tho. although i will say this. using the huge camered bar im using throws you off once you get up off the box. really forces you to explode through the lift.

It's motivating for sure. Honestly it seemed like a reasonable number to shoot for after 300 for 4x5 two weeks ago. Bench just isn't moving well for me yet.

What sort of cambered bar are you using? We have a cambered bench bar, but it weighs less than 40lbs and the sleeves are smaller than standard, so plates are loose and clamps don't fit. I'm hesitant to use it for anything but seal rows.