Taman's accountqability/Comback log.
- 11-08-2013, 11:32 AM
- 11-08-2013, 12:44 PM
Let's see, a mlk crate is probably 10-12" tall and the plates are about 2-2.5" thick. That figures out to 16-19.5" tall roughly. For your height, I'd say you were definitely getting lower than parallel! Nice work!BPS REP
11-10-2013, 07:10 PM
Getting stalled on waves for the OH Press, going to have to back off and go higher rep for a bit like I had talked about earlier.
Standing OH Press (Miss counted and started "Wave 1" at 165, should have been 155, so yeah.. Wave 1(.5?) , all reps. Wave 2 @ 165 2/2/1
Dropped weight 115x12, 95x15
Seated OH Behind head BB Press 135x12, 11+Part. Rep
Standing OH DB Press 50x9
Close Grip Bench 180x10, 190x6
Rev. Grip Bench 140x10, 150x8
EZ Bar Crushers 95x8/8
Str. Bar Cable Pushdown Drop set 145/115/85 10 reps each.
11-10-2013, 07:15 PM
11/10/13 Rear Chain
Assisted Pull Up (-40)x10, (-130)x6/6
Deads -Waves at 225, 245, 265, 275, all completed, step up over last week.
BO DB Row 100x8/8, 8/8 (l/r)
BO BB Row 185x8/8
11-14-2013, 09:56 PM
Been busy but have still been getting it done, gotta catch up a bit:
11/12/13 Chest and QUADS
Flat BB Bench (W/up 135/185) Wv1 @235, Wv2@ 250, Wave @260 Just one rep, (boo)
Inc DB Press 90x6/3, 80x8
Back Squat (w/up 135/225) Wv1 @290, Wv2@ 320, Wv3@340 (All waves completed)
Front Squat 185x5/3 (Had to rack it as I almost dumped the bar)
Back Squat with pause at bottom 185x10
11/14/13 Delts (Noticed some tenderness plus the stalled progress from last week so I lightened up
Standing OH BB Press *Waves of 8/5/3 Wv 1@95, Wv 2 @105, Wv 3@125, Wv 4@ 135
Seated Behind Head BB Press 135x12, 145x8
Standing Oh DB Press 35'sx13/11
Cable Upright Row 100x12/12
11-15-2013, 08:24 AM
Nice updates, looks like the wave method is treating you well.
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11-18-2013, 10:18 PM
Cls Grp Bench: 185x10, 205x6, 215x3
Rev. Grip Bench 165x8/7
EZ Bar Crushers 100x6/6
Seated Alt DB Curl 50x6/6, 4/4 (l/r)
Standing Wide Grip BB Curl 2 drop sets: 80/70/60 x8/4/5 reps in set 1, 6/2/2 in set 2
Reclined Hammer Curl 25x10/8
Back to wall strict form Db Curl 20x12
11-18-2013, 10:20 PM
11/18/13 Rear Chain (too much good football on this weekend)
Deads 3 waves (3/2/1) all completed at 245, 265, 285
V Bar PD 150x10/8/7
BO BB Row 195x8/6
Back Hyper-extension 6 reps with a 65# db, dropped that and hit another 12 body weight only. Was spent after this.
11-23-2013, 04:52 PM
Haven't updated in a while but still working it.
BB Bench (waves of 3/2/1) 235/245/255 @260 1+1Forced rep *better than last week.
Inc BB Press 205x3/3/3
Flat DB Press x3/3, 85x8
11-23-2013, 05:00 PM
Back Squat (3/2/1 waves) @ 295, 325, 355 all reps completed. One of those weird days when I had to talk myself into going and once I was at it, got ona roll!
Front Squat 195x5/5
Close Grip Bench 190x10/10/8
rev. Grip Bench 165x5/6 (had a spotter last set)
Straight Bar Crushers 90x5/5
St. Bar UH Cable Tri Ext 120x12
11-23-2013, 05:04 PM
Love some wave loading.
Keep up the good work T3. It keeps those young rapscallions on their best behaviour.
11-23-2013, 05:13 PM
Stranding OH BB Press (3/2/1) 150/165/175 all waves completed.
Seated BH Head BB Press 140x12, 150x8
1 Hand BB Corner Pivot 45x12 55x12 (plate weight only)
Alt DB Front Raise 25x12/12
Strict Form Scott Cx10/10 curl 30x12/12, 35x10/10
Wd Grip BB Curl 80x8/8
Inside Grip EZ Preacher 75x10/9
Recline Hammer Curl 25x10
11-24-2013, 07:55 AM
11-24-2013, 11:08 AM
11-24-2013, 01:22 PM
11-24-2013, 02:18 PM
11-30-2013, 08:21 AM
DL - warm ups @ 135/205 3 waves of 3/2/1
255/275/285. Last wave I hit 1/3 reps, let my form get sloppy one #2 and I knew it. Rested 2 minutes and knocked it out, all reps completed.
V bar pull down 160 x8/7
BO bb rows 185x8, 195x6
Wanted to hit a few more movements but the gym was closing.
11-30-2013, 02:28 PM
12-02-2013, 09:57 PM
12/2/13 Chest Day
Flat BB Bench (w/u with RC cable pulls, bar, 135) Waves of 3/2/1 reps.
All waves completed at 235, 245, 255, did get 2 reps at 260 so it is progress, slow progress but progress none the less.
Inc BB Bench 185x6, 195x5/4
Inc DB Bench 75'sx10/7.
12-03-2013, 08:21 AM
12-05-2013, 10:12 PM
12/3/13 Squat Day
Back Squat (waves of 3/2/1, warm up at 135, 225)
315, 335, 365 - all waves completed
Front Squat 200x5/5
Bench squat (all reps butt to bench) 185x7 and a neg (got stuck on bench on rep 8)
12/5/13 Delts and Tri's
Standing OH BB Press (3/2/1 waves again) 155, 170, Got 3 reps on first set at 180, failed after that which is weird, usually I get all reps if I get the first 3.)
Standing OH DB Press 55x8/8/7
BB Corner Pivot (Plate weight only) 55x12/12, 70x12/12
Face Down Incline DB Raise (Rear delt focus) 20'sx15
Close Grip Bench 195x6/6/5
Rev. Grip Bench155x8/8
EZ Bar Crushers 95x8/8
Straight Bar Cable Pushdown 140x19 (BURN!)
Think the earlier delt work slowed down my Close grip work, but no big deal, a little pre-fatigue is ok now and then.
12-09-2013, 10:03 PM
12/6/13 Rear Chain
DL's (waves of 3/2/1, warm up at 135, 225)
265, 285, 300 All waves completed, very pleased about this.
Wide Grip PD 150x8/8/8
RDL 190x10, 205x6
BO BB Rows 205x7/7
Back Hyper Ext (w/65lb DB) 6 then straight to 8 body weight only
12-09-2013, 10:06 PM
Flat BB Bench (Waves of 3/2/1, warm up at 135, Cable RC pulls)
240, 250, 260 (Got 3, 1 and hit second of three pins on 2nd rep, one) Can't help but think having a spotter for the lift off would have gotten that 2nd one for me, was so close)
Inc BB Bench 190x6, 200x3/3 (Was totally alone in the weight room, did not want to chance more reps)
Flat Bench DB Presses 90x5/5
12-13-2013, 10:49 PM
12/10/13 Squat Day
Back Squat (w/u with 135/225 - Waves of 3/2/1)
315, 345, 375 all reps completed, gonna be hitting 4 plate territory again soon
Front Squat 205x5 (I don't know why I insist on the Oly Grip, kills my wrist)
Bench Squat 195x8, 205x6 (Butt to bench each rep)
Leg Press Sled 410x10
12-13-2013, 10:58 PM
12/13/13 Delts and Arm's
Finally figured out if I don't take every 3rd or 4th week to go lighter on OH BB Presses, I ending going backwards, so with that in mind, tonight's waves were 8/5/3.
Standing OH BB Press @ 125, 135, 145, 150, all reps completed.
1 H Corner Plate Press/Push (Plate Weight Only) 70x12/12. 80x12/12 (l/r)
Standing Alt DB Front Raise 25'sx10
Seated Alt DB Curl 40x10/10, 8/8 (l/r)
Wide Grip BB Curl 80x10, 8
Reclined Hammer Curl 25'x10/10, 10/10 (l/r)
Close Grip Bench 200x6/6/6
Rev. Grip Bench 165x6/6
Straight Bar Cable Tri Ext/Push Down 160x15, 170x12
12-27-2013, 09:04 AM
How did the holiday treat you? Any good updates my brotha?
Chaos and Pain -Rep
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12-30-2013, 09:33 AM
12-30-2013, 09:48 AM
12-30-2013, 11:17 AM
12-30-2013, 12:34 PM
I had a hunting trip for two weeks and then all the Christmas travel and stuff so I'm right there with you. I'm soooo ready to get back to the gym but not looking forward to the resolutionists. Just today I picked up an 18' long 8"x10" timber at work just because I'm jonesing for the gym so much. Another guy here just shook his head.
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