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

[RodgerThat]

Gave it the good ol collage try today working off of a total of 7 hours of sleep all weekend
Squats 135x8 205x4 260x13 (failed for 20 way to fatigued) 135x10 95x10
Single leg extensions 90lb 4x16
Bench press 255 5,4,3,2,1 competition pause spotter calling down and up
Incline bench 135x25 135x20 135x15 - shoulder was acting up after bench so kept it light with incline
Cable lifts 22.5 4x12
Pull ups BW+25 4x6
Shrugs 315 4x12 225x16 135x20
Planks
Stretch

 

[RThoads]

Squatting 5 plates is so much better than 20 inch arms

Amen!

 

[Perrin Aybara]

Changed a few things around for this week. Day 1 is tomorrow. Going back to conventional deadlift and dropping the hip movements. Kind of just threw rack pulls in for the moment as my third deadlift movement. Day four will not be as written, it depends on if my friend shows up with his strongman equipment. If not I'll do push press, wide pull ups and a few other hypertrophy movements. The asterisk represents an AMRAP as the final set. Not sure what my goals are for those after the problems last week, so I'll just see what happens.

In other news I'm getting this diet plan figured out this week. I'm saving my new regular meals into MyFitnessPal as I have them and making a few adjustments on that. Should have a solid plan laid out by the end of the week.

 

[RodgerThat]

View attachment 43507

Changed a few things around for this week. Day 1 is tomorrow. Going back to conventional deadlift and dropping the hip movements. Kind of just threw rack pulls in for the moment as my third deadlift movement. Day four will not be as written, it depends on if my friend shows up with his strongman equipment. If not I'll do push press, wide pull ups and a few other hypertrophy movements. The asterisk represents an AMRAP as the final set. Not sure what my goals are for those after the problems last week, so I'll just see what happens.

In other news I'm getting this diet plan figured out this week. I'm saving my new regular meals into MyFitnessPal as I have them and making a few adjustments on that. Should have a solid plan laid out by the end of the week.

If your doing the rack pulls as your 3rd deadlift movement why not go for block pulls there's better transfer to the deadlift. Personally I do rack pulls not for the deadlift portion but more for the power building aspect and development of my upper back/traps and helps elevate pain from an injury I have

 

[Skull]

You 5 guys are all 5 star studs in my book....Man that didnt fuckin soun to gay did it???? Aww fuck it if it did Im deff subbed for this shit Get some brothas!!! BooYahh....

 

[RodgerThat]

You 5 guys are all 5 star studs in my book....Man that didnt fuckin soun to gay did it???? Aww fuck it if it did Im deff subbed for this shit Get some brothas!!! BooYahh....

Nothing sounds gay with that many emojis! Glad to see you in here bud it livens the place up!

 

[Perrin Aybara]

If your doing the rack pulls as your 3rd deadlift movement why not go for block pulls there's better transfer to the deadlift. Personally I do rack pulls not for the deadlift portion but more for the power building aspect and development of my upper back/traps and helps elevate pain from an injury I have

That's more what I was adding them for is the back development and I'll be doing block pulls starting on week 9. You're probably right though, I prefer block pulls anyway.

 

[RodgerThat]

That's more what I was adding them for is the back development and I'll be doing block pulls starting on week 9. You're probably right though, I prefer block pulls anyway.

If it's for back development stick with the rack pulls you can get a better squeeze between the shoulder blades and stronger traps. Just figured you were doing it to transfer over for your conventional lockout that's why I suggested block pulls cause those are better for lockout work

 

[Perrin Aybara]

If it's for back development stick with the rack pulls you can get a better squeeze between the shoulder blades and stronger traps. Just figured you were doing it to transfer over for your conventional lockout that's why I suggested block pulls cause those are better for lockout work

I thought about maybe pulling against a band on the rack pulls, too. Ever tried that?

 

[RodgerThat]

I thought about maybe pulling against a band on the rack pulls, too. Ever tried that?

I have ya and it works pretty damn good especially if you are doing 2" below knee rack pulls then you are flexing the band a lot at the top end but I usually do my rack pulls at or just above the knee lately and don't really notice much in the short distance I pull

 

[Perrin Aybara]

I have ya and it works pretty damn good especially if you are doing 2" below knee rack pulls then you are flexing the band a lot at the top end but I usually do my rack pulls at or just above the knee lately and don't really notice much in the short distance I pull

I was going to put it around my waist for better glute activation at the top. Gonna be a couple inches below the knee, too.

 

[ROB581211]

I followed the program as far as bench and incline.

Bench
135 X 10
185 X 8
225 X 6
275 X 5
315 X 3 paused for 6 sets

I didn't want to take the risk of hauling Dumbbells around or kicking them up so I did hammer strength incline press
180 X 15
230 X 12
270 X 8 @8RPE for 3 sets

Preacher curl plate loaded
110 for 4 sets of 12

Overhand curls. (EZ curl bar)
4 sets of 12 with 90lbs

BW dips
4 sets of 25

Cable fly (FST-7)
45lbs per for 7 sets of 12 (30 second breaks)

Leg is feeling better everyday but I can tell something is still off. Im not gonna push it so I'll keep holding off until I'm 100% comfortable with the recovery. I've always been bullheaded about this stuff and always screw myself over. I've been icing and elevating. I have KT tape on it. Soaking in Epsom salt. So I'm doing everything I can to speed up the process as well as putting nothing beyond body weight. I even benched flat footed and flat backed tonight with zero leg push to make sure I didn't use it at all.

 

[RodgerThat]

I followed the program as far as bench and incline.

Bench
135 X 10
185 X 8
225 X 6
275 X 5
315 X 3 paused for 6 sets

I didn't want to take the risk of hauling Dumbbells around or kicking them up so I did hammer strength incline press
180 X 15
230 X 12
270 X 8 @8RPE for 3 sets

Preacher curl plate loaded
110 for 4 sets of 12

Overhand curls. (EZ curl bar)
4 sets of 12 with 90lbs

BW dips
4 sets of 25

Cable fly (FST-7)
45lbs per for 7 sets of 12 (30 second breaks)

Leg is feeling better everyday but I can tell something is still off. Im not gonna push it so I'll keep holding off until I'm 100% comfortable with the recovery. I've always been bullheaded about this stuff and always screw myself over. I've been icing and elevating. I have KT tape on it. Soaking in Epsom salt. So I'm doing everything I can to speed up the process as well as putting nothing beyond body weight. I even benched flat footed and flat backed tonight with zero leg push to make sure I didn't use it at all.

Glad you picked up the tape I always find it helps me so much. Don't know if you checked out kttape.com but it shows all different ways to tape all different things

 

[ROB581211]

Glad you picked up the tape I always find it helps me so much. Don't know if you checked out kttape.com but it shows all different ways to tape all different things

That's what I followed to do the taping

 

[Perrin Aybara]

Forgot to get my weight when I got there, but it was 215lbs right before I did my cardio.

Overall great session. Got 315x10 on my AMRAP, which is more than I expected. Zero hip pain as well. Hit RPE 9-10 on the strict press, which made the bench a little harder than it should have been. Did the bench and Romanian deadlift superset and the shrugs and rows superset because my fiancee got done before I did. Also did twenty minutes of cardio at the end.

 

[RodgerThat]

07/06/16
Weight today was 200lb on the button, starting to notice some water weight coming on from the test and getting some appetite suppression from the tren so I've got to keep an eye on that as to not lose any weight.

Arms
Bicep/tricep super sets
Hammer curl/ tricep extension 4x16
Concentration curl / skull crusher 3x12
Reverse curl / close grip bench 4x12
EZ bar curl / double rope 4x16
Planks
Skip rope 10mins
Suana 20mins

Shoulders feeling good I will be incorporating pressing in its entirety again.

 

[ROB581211]

Tonight's WO was done following the program. The first column is sets then reps. I did up the weight on some things and added a few curls variations and core movements. Weighted cable crunches and lower back extensions and some ab machine. Been hitting my macros and cals exact the past few days. 300p 400c 80fat. Weight was 208. Been drinking a ton of water. Trying to get everything on point now before the fun begins in a couple weeks.

 

[theprodgicalson]

Last week was hellacious with being out of town for the begining part and not sleeping much due to other circumstances i had to attend to. i think i slept a total of 25 hours last week. Decided to skip my Friday lift due to fatigue and having to work my second job that not. onto the good shit tho.

6/4

Upper back Work
i do an almost Seal type row with an incline bench and a cable machine. feel a good contraction accross my whole upper back/traps.
5 sets 10 reps

Seated DB Press
100's
4 sets 6 reps

Standing Arnold Press
45s
4 sets 10 reps

CGBP
235
2 sets 10 reps
1 set 8 reps

Pendlay Rows
275
5 sets 5 reps

Lateral Raises
25s
3 sets 20 reps

Shrugs
45 plates
3 sets 25 reps


6/6

Squats
440
1 set 3 reps
(supposed to be 9 RPE was a 10)
took a little extra off on my back downs
385
3 sets 3 reps

Stiff Leg Deadlifts
385
2 sets 10 reps
1 set 9 reps

Hack Squats
4 plates/side
3 sets 10 reps

6/7
since last week rolled into this week i did my accessory bench movement so i wasnt benching 2 days in a row

Pin press
275
2 sets 7 reps
1 set 5 reps

also did farmers carries with 4 plates per side on a hex bar. 30 seconds carry 75 sec break for 16 minutes. did banded streching along with foam rolling and lacrosse ball trigger point release.

 

[RodgerThat]

08/06/16

High barSquats 135x8 205x4 255x2 275x15.333 (failed 16 and was using bumper plates had to dump) 135x10 95x10
Leg extension 180 4x8
Banded deadlifts 225+120lb band 8x3
Stiff leg deads 225 3x6
Lat pull down 140 4x12
Back extension with 80lb band 4x16
OHP 135 4x4
Military OHP 95 4x6
Shrugs 315 4x12 225x16 135x20
Stretch

Got some knarly pumps from the anavar during my squat set making me fail so that'll be my last day doing high rep squats or high rep anything until I'm done with the oral

 

[Perrin Aybara]

Everything was looking good until dinner. We had homemade pizza and all the cheese put my fat way over. Calories were spot on for an off day at least.