Toro Moving West(side)

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    10/08/12

    ME LOWER

    SEATED SSB GM
    135-3
    165-3
    205-3
    235-3
    245-3
    275-1
    255-1
    The guys giving me my cues at the end were totally f˙cking wrong and made me go way too low to a point where my spine rounded, causing the bar to drop to my neck. I subsequently have neck spasms verified by X-Ray (loss of neck lordosis). But I've been doing a lot of neck stretches and other things so it's a ton better today from 10/8.

    DB LUNGES (reps per leg)
    40-6
    50-6
    55-6
    60-6,6,6 crappy last 2 sets
    Holy cow, I am terrible at lunges. Like completely ass at them. This might be a good thing.

    GHR
    BW-3x6 (used setup where knees totally on surface of pads)

    NARROW STANCE BELT SQUATS
    180-10
    225-6,6,6
    Legs pretty fried

    CALVES
    Done.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

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    10/11/12

    ME UPPER

    Lotta foam rolling around lats, some lacross ball work on shoulders.

    V-BAR LAT PULLDOWNS SS ABOVE-HEAD FACEPULLS
    60-20 // 30-20
    80-20 // 30-20

    WIDE FOOTBALL BAR BENCH (I think bar is 45)
    135-5
    185-5
    225-3
    255-3
    275-1
    285-1,1
    295-1
    300-0

    INCLINE DB BENCH
    50-10
    70-6
    80-6
    85-6
    90-6,6,3

    SEATED WIDE ROWS SS EZ BAR SKULLS
    180-6 // 87-6
    210-6 // 97-6
    240-6 // 97-6
    240-6 // 97-5
    240-6 // 97-5

    FOOTBALL BAR CURLS
    95-10,3,3-16 rp
    DC rest-paused style

    Tried to do YTIs with 10lb dbs, could only get through first half of Ts and only using half range of motion. Stopped after this, lol. Flew through this routine pretty fast. Including foam rolling, prehab, and all my warmups for my main lift, I was at the gym for only an hour and 20 minutes.

    For the record, I've been diagnosed with neck spasms and an impingement on my left shoulder. I also found out I have a type 2 acromion. Good to know. Anyways, looks like my back work prehab will do a lot for this as well as foam rolling. On off days I'll throw in Dante's shoulder dislocation routine (50 "half reps," moving grip in at 20 rep and 40 rep mark).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    I wish I had access to a football bar. I do all my db pressing with a neutral grip to mimmick a football bar. That neck injury sounds brutal. Doesn't make sense to go super low on accessory work. Single leg work is brutal. I try to do a few sets of reverse lunges just with body weight each lower body day to try to grove the pattern before I add load.
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    Quote Originally Posted by RicFlair View Post
    Single leg work is brutal. I try to do a few sets of reverse lunges just with body weight each lower body day to try to grove the pattern before I add load.
    Thanks for this suggestion, man. I will definitely think about doing something like this as well. Getting the groove down for it is a big thing. However, I have to check back to see if I added this to my log, but I was playing around with split squats on Friday, and HOLY CRAP did I destroy my glutes and balancing muscles! Evidently unilateral leg presses are NOT equivalent to other single leg work, haha. So, I will be doing more of this to help out with my other lifts. I'll update my log a little later after eating and catching up on some other threads.

    And yeah man, that football bar is great. It's also really cool for certain JM variations. By allowing your wrists that extra rotation, when you press up it really feels like it's hammering the triceps a little more than everything else that is usually hit with straight bar JMs. Straight bar JMs though are still a little better at developing the ability to push the bar in a straight line.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Single leg stuff on the leg press is basically useless. I read a good Eric Cressey article on t nation discussing that.
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    10/12/12

    DE LOWER

    CAMBERED BAR SQUAT
    180+bar+120 in bands-12x2
    Nice, fast sets

    SPEED RACK PULLS (PIN 1) + 240lb bands
    135-2
    225-2
    295-1
    315-8x1

    SPLIT DB SQUATS
    20-5x10
    Just one DB, lol. It was hard

    DC LEG CURLS
    120-forgot what I did, didn't write it down. Hit 3 failure points.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/14/12

    DE UPPER

    VBAR LAT PULLDOWNS SS FACEPULLS
    80-20; 100-20 // 30 -20,20

    SPEED BENCH (+60lb tension)
    125-3x3 <-- went slow
    135-3x3 <-- faster
    145-3x3 <-- fast
    150-3x3 done
    Shoulders dont feel good, maybe from flaring, maybe just general tendonitis

    FOOTBALL BAR JM PRESS (weight taken as 45, forgot exact)
    95-10
    115-4x10

    TRICEP PUSHDOWNS
    75-10
    80-23,16,12 (to failure)

    NAUTILUS PULLOVER
    140-10
    185-10
    210-9,8,7+1

    YTW
    5lb-6,6,6

    EXTERIOR ROTATIONS
    10-12,12,12

    DC SEATED BICEP CURLS
    40-10,6,4-20 rp
    Big negatives plus static hold at end
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/15/12

    ME LOWER

    Foam rolled all over legs, remembered glutes and piriformis but completely forgot my adductors and worse my lats. I paid for forgetting my lats :\

    CAMBERED SQUAT BAR
    Narrow stance, low box
    205-3 <-- high to warm up, lowered pads on box to low box
    205-3
    245-3
    295-3
    335-1 <-- put belt on after
    385-1 <-- lost balance and came completely on toes
    415-1 <-- came on heel
    435-1 balance maintained this time, wasn't spreading knees well
    465-1
    480-0 ****, lost air on way down so I was SQUASHED
    475-1 PR

    NARROW BELT SQUATS
    180-6
    225-6,6
    250-6,6+1,6

    GHR (knees fully on pad)
    BW-6,8,7

    ROPE AB CRUNCHES
    120-15
    140-12,12

    CALVES - 3 failure points

    I had a great leg session today. I was really going with the squat. I am happy with my giant cambered bar squat PR. I had never hit this for a ME so I didn't know what I had in me. What was funny was I thought I was going to match or maybe beat my flat-bar PR by like 5lb, that is, until someone pointed out that the bar was 20lb heavier than I calculated. This was confirmed, and it made me a happy camper. Interestingly, I'm still doing something technically wrong, or I have a weak link further up my posterior chain, because my legs felt totally fine after maxing - with a narrow, low box stance! It's all a work in progress. Bicep tendonitis flared up pretty hard but not enough to stop my squat. It has flared up hard enough before and I had to quit, but since I was working with singles wasn't a huge, huge problem.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    The cambered bar is a cruel mistress, I was always awful with it, but when I first learned to box squat that's all they let me use initially because I was a plopper and wouldn't sit back slowly into it. You not knowing the bar was heavier and still crushing it shows us how much of a mental sport the iron game can be. Thinking the weight was lifter going in helped you had the visualization and confidence to crush it.
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    Quote Originally Posted by RicFlair View Post
    The cambered bar is a cruel mistress, I was always awful with it, but when I first learned to box squat that's all they let me use initially because I was a plopper and wouldn't sit back slowly into it. You not knowing the bar was heavier and still crushing it shows us how much of a mental sport the iron game can be. Thinking the weight was lifter going in helped you had the visualization and confidence to crush it.
    I have become a big fan of this giant camber bar. The funny thing is some people complain about finding a good place for it on your back, but when I get under a bar it's as if I was born to squat with this bar. The bar moves itself into position and sits snugly between my traps and rear delts.

    Anyways, your last statement is definitely true. Actually reminds me of one of Stan Efferding's training sessions at Supertraining gym, where he was supposed to squat 855, but Mark Bell and some others thought he was going so fast they threw up an extra 10lb without telling him.

    Result?

    http://www.youtube.com/watch?feature...&v=a670rrsCrdY

    He has since hit 905 though, so he's moving on to bigger things
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/17/12

    ME UPPER

    FLOOR PRESS (+52 ChainS)
    135-3
    185-3
    215-3
    235-2
    255-1
    270-1
    280-1,0 +10 PR <-- missed second one from bad form, as I descended hands weren't aligned with elbows so weight wasnt over forearms. When arms hit the ground weight toppled towards my face

    INCLINE DB BENCH
    55-10
    70-6
    85-6
    90-6,6,6,5 <-- huge improvement, probably because floor press didnt work pecs as much

    SEATED WIDE ROWS SS EZ BAR SKULLS
    210-6 // 87-6
    240-6 // 97-6
    240-6 // 97-6
    240-6 // 97-6
    240-6 // 97-6
    240 was very hard, sticking with this weight again

    FOOTBALL BAR CURLS
    105-8,4,2-14 rp
    DC rest-paused style

    FACEPULLS (above head)
    40-15,15,12

    Boy, I had a really bad time setting up for floor presses during all of my sets. I don't really know what it was, but it was just very hard to get into the groove tonight. Worse was my bench form was a little off overall, and instead of pressing the weight straight like I've been able to train I was back to my old ways of benching. It's like I had zero arch. Meh, still hit a PR though I guess, but it was ugly as hell.

    I'm going to ditch this lift from my lift rotation. If I'm putting up that weight on a floor press, even if it didn't have ANY chains on it, but I ****ing failed a 300 bench, then I highly doubt this lift is going to put anything on my bench.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/19/12

    DE LOWER

    Tons of foam rolling, remembered lats, also hit up shoulder area with lax ball and some RC work

    CAMBERED BAR SQUAT (+120 band tension)
    260-12x2

    SPEED RACK PULLS (pin 1) + bands
    135-2
    225-2
    295-1
    315-7x1
    Went pretty slow tonight so I shut it down after 7

    DB SPLIT SQUAT
    20-10
    30-10,10,10,10
    This was done with single DB

    DC LEG CURL
    130-12,7,4-23 RP
    rest-paused, long negatives

    HANGING AB RIPPER
    12,10,10
    controlled eccentric, almost negatives

    legs were fried, upper back really was almost unresponsive today so maybe thats why pulls were rather slow.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/21/12

    RE UPPER

    VBAR PULLDOWNS SS FACEPULLS (above head)
    100-20,20 // 30-20,20

    DB BENCH (Neutral grip)
    40-10
    60-8
    75-8
    85-8
    90-8,8,8

    PUSHUPS
    19,20- fail on second set
    wow, much better than the last time I did this.

    SSB JM PRESS
    115-16,16 one in tank, maybe lol.

    DB ROWS
    70-10
    75-10,10,10,10
    The way everyone at my gym are doing these these days annihilates the lats. It's almost like a bent over pullover, it's real nice but not the weight I'm used to db rowing lol

    HAMMER CURLS SS SINGLE LEG CALF RAISE
    45-12// 25x
    45-12// 25x
    45-12// 25x
    45-12// 25x

    Today's RE work I decided would be both flat bench, because doing decline without the leg holders is just ****ing retarded for me, and I wanted more repetition work. Barely got the last rep of last set actually, still had good form but that was with my ass kinda coming off to lock it out. I didn't go to failure on the SSB JM press because I didnt use a spotter for this, and pressing with that bar is already awkward (though it's really ****ing useful at the same time), but failing with it would probably be even more awkward than pressing it. Everything else went well. Everything kind of felt swollen/inflammed in my shoulder complex after my workout, but I had zero pain during the workout, except for during the pulldowns at the beginning for warmup. That was weird.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/22/12

    ME LOWER

    LOW BOX FRONT SQUAT (in harness, narrow stance)
    105-3
    145-3
    195-3
    235-2
    285-1
    325-1
    335-1 <-- max

    SLED DRAGS (1 trips = 25m)
    3 plates - 2 trips
    5 plates - 4x4 trips

    GHR (knee on pad)
    8,6,5

    ROPE AB CRUNCHES
    120-15
    140-12,12

    Man, those front squats were pretty bad lol. My technique is ass on those. It's hard to keep chest up, hard to spread knees, and hard to sit back. I actually have to be doign the first two pretty hard or I wont get past a few inches down from lockout. So, I dont know what was happening, but may revisit these. Don't know.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/24/12

    ME UPPER

    CLOSE GRIP INCLINE DEAD PRESS
    135-5
    185-3
    215-2
    235-1
    245-1,1,0 - real hard reps, not great form. 245 might be my max, people said I hit it but I wasn't sure I kind of felt my ass go up a little, but it might have been on bench still (bench is super small, my knees can literally touch the ground when doing incline work).

    DB BENCH (elbows out)
    60-8
    75-8
    85-8
    95-8,8,7,8

    EZ SKULLS superset UNDERHAND SEATED ROW
    97-5+1 // 240-8 <-- missed last one with skulls, had a lot of body english
    97-6 // 240-8
    97-6 // 240-8
    97-6 // 240-6

    DC FOOTBALL CURLS
    115-7,3,2-12
    great negatives

    YTW
    8-6,6,6
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/26/12

    DE LOWER

    CAMBERED BAR SQUAT
    285+120lb in bands - 10x2
    Slow on first few sets, was better afterwards. Had a really hard time getting hips to open up at the bottom for some reason

    SPEED RACK PULLS (PIN 1) + bands
    135-2
    225-2
    275-2
    315-1
    345-8x1
    These were nice and fast except last 2

    SPLIT DB SQUAT (only one DB)
    30-10
    40-10
    50-10,10,10

    DC LEG CURLS
    140-13,6,4-23 rp
    huge negatives

    HANGING AB RIPPER
    3x12

    CALVES

    Done. My DE squats were almost more like 5x2 due to the slow speed on the first few sets. But at least I hit a good number of sets with some degree of speed. My rack pulls were nice and fast. I found out that what must have happened last week was that the pins on the rack holding the bands must have been a few inches lower than I always set them, and I must not have noticed, so the extra band tension was just too much. Those split squats are still killer, and they pump up my legs like widowmakers in DC. So, good session.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    It's always difficult for me to get speed on rack pulls because you cannot really pull that slack out of the bar. Any tips? Also are you completely raw in your lifts or do you use shirt or suit??
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    Quote Originally Posted by RicFlair View Post
    It's always difficult for me to get speed on rack pulls because you cannot really pull that slack out of the bar. Any tips? Also are you completely raw in your lifts or do you use shirt or suit??
    Well, at 315 and with bands, the bar is usually already bent so there's no slack for me to pull out of the bar. It's just grip and rip, really (although not really because I like to take my breath after I've gripped the bar). Are you saying that's not your experience?

    I don't have a shirt, briefs, suit or anything, so I do all my work raw. Just a belt. My grip is actually very strong so I don't even use wraps, either, for anything except snatch grip rack pulls. As an aside, I can take regulators off of gas tanks with just my hands - dont use a wrench.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    10/28/12

    DE UPPER

    VBAR LAT PULLDOWNS SS FACEPULLS
    100-20 // 40-20

    SPEED BENCH (+60lb bands)
    145-3x3 with 3 different grips
    155-6x3 sets of 3 with 3 different grips, repeated twice. Close grip reps were slow, wides were fast.
    Shoulders no problem today

    FOOTBALL JM PRESS
    95-10
    115-10,10,10

    TRICEP PUSHDOWNS
    80-25,17,12 to failure each time

    NAUTILUS PULLOVER
    140-10
    190-10
    210-10,8,8

    YTW
    8-6,6,6

    DC SEATED BICEP CURLS
    45-6,4,4-14 rp
    big negatives
    Tried out my fatgrips on these to see how they'd feel. Turns out this ring finger on my left hand, the one I've injured twice playing basketball or football, must be permanently damaged, and therefore cannot handle the turning motion associated with bicep curls when I use the fat grip. Shouldn't be a problem though with a fixed grip.

    Comments about workout in the log.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    I noticed you have a DE AND ME but also a RE? Is that a recovery day??
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    Quote Originally Posted by RicFlair View Post
    I noticed you have a DE AND ME but also a RE? Is that a recovery day??
    It's a repetition day. It's like a day devoted to some degree of volume with bench work. Many times people do this with dumbbells, but I've definitely seen people use barbells here with success. You can do 5x5, 6x6, 4x8, 3x10, etc. Goal though is to hit the prescribed reps for that day. If you want to go to failure on RE then you can do so last set, or you can save it for accessory work. I have been doing the latter.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    How often do you program in a repetition day? I'd just been doing 4 days week ME and DE day for upper and lower?
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    Quote Originally Posted by RicFlair View Post
    How often do you program in a repetition day? I'd just been doing 4 days week ME and DE day for upper and lower?
    I alternate between DE upper and RE upper. I try to do a lot of hypertrophy work in between lifts on my lower days, so I don't find I need as much RE work there yet. Not only have the guys at Westside found this to be a very effective way of training, but we know from bodybuilders that bodybuilders have some of the biggest benches out there as a population when compared to powerlifters. You could probably ask anyone at a NPC nationals* event to bench, and many in the heavyweights and up classes would rep out 500 lbs with just wrist wraps. Go to any powerlifting meet ever, and you'd be hard pressed to accomplish the same there. This is because the secret to a big bench has to include some degree of repetition work. This could be because of the hypertrophy that extra volume induces, or it could be that they're practicing the bench more than many powerlifters because they perform more total reps with a bench overall. Don't ask me, I don't know. Bottom line is RE days should be included in your mesocycle, unless you really know what you're doing and there's a reason your meso is based around just ME and DE work.

    *I'm not implying they can do this in stage condition, though, but in the offseason.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  24. New Member
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    Thanks for the info, I just started conjugate system 2 moths ago after a year and a half of following 531 when I started lifting.
  25. Professional Member
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    10/29/12

    ME LOWER

    SSB SQUATS
    155-5
    245-3
    295-3
    335-1
    385-1,1
    405-1 <-- PR

    FRONT-ELEVATED REVERSE LUNGE
    40-6
    60-6
    80-6
    90-6,6

    GHR (knees on pad)
    8,6,6,4+1 lol

    ROPE AB CRUNCHES
    120-15
    140-12,6,3
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  26. Professional Member
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    10/31/12

    ME UPPER

    2 BOARD BENCH (+52 lb chains)
    135-5
    185-3
    225-3
    265-3
    added chains
    265+chains-1
    275+chains-1
    285+chains-0+1,1 (help on first set) <-- max effort

    JM PRESS
    95-6
    115-6
    125-6,6
    130-6
    holy triceps hell

    DECLINE CABLE FLIES s/s UNDERHAND CABLE ROWS
    30-8 // 180-8
    50-8 // 210-8
    60-8 // 240-8
    70-8 // 240-8
    80-8 // 240-8
    80-8 // no more rows

    DC FOOTBALL CURLS
    115-8,3,2-13 rp
    good negatives plus static

    YTW
    10-6,6,6
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  27. Professional Member
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    11/02/12

    DE LOWER

    SSB SQUAT (+120lb bands)
    205-12x2

    CHAIN DEADLIFTS (+108lb chains)
    135-2
    225-2
    275-2
    315-8x2

    DB STEPUPS (weight per db)
    30-10
    40-10
    50-10,10,10

    DC LEG CURLS
    150-13,6,3-22rp
    huge negatives

    LEG RAISES
    3x20
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  28. Professional Member
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    11/04/12

    RE UPPER

    LAT PULLDOWNS s/s FACEPULLS
    100-20,20 // 40-20,20

    DB PRESS (with fatgripz) 5x5
    40-5
    60-5
    added fatgripz
    75-5
    85-5
    95-5
    100-5
    105-5,5,5

    PUSHUPS
    24,19 failed on 2nd set

    JM PRESS SSB
    125-13,14 one left in the tank, maybe lol

    DB ROWS
    70-10
    80-10,10,10,10
    serious low lat pump

    HAMMER CURLS s/s CALF RAISE
    50-12 // 25
    50-12 // 25
    50-12 // 25

    I had a superb 4-day weekend. My girlfriend came down to visit, and we went to the Urbana Oyster Festival. We had a good time there. I kind of grew up there during my middle teens, which is where my grandmother is from, and I hadn't visited for over 6 years. So it was nice to go back and see familiar sights. It's always been a beautiful place to visit - just not a great place to live! We chowed down on lots of seafood, came back to my house, and later in the weekend she prepared this awesome feast of cheese and bacon wrapped steak bits... plus some peppers and onions. Oh, it was glorious. She left today. Had a great pair of gym sessions while she was down as well. DE Lower day was a blast, and RE upper day today was great as well. No kinks at all. Next time will be DE upper. Afterwards, it'll be time to reset. I might do a deload of sorts, maybe test out my maxes again.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  29. Professional Member
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    11/05/12

    ME LOWER

    5-PIN RACK PULLS
    135-5
    225-5
    315-5
    405-3
    455-3
    495-1
    525-1
    545-1 (not an all-time PR, just +20lb from last time)
    565-0,0
    Hips shot up pretty bad

    REVERSE HYPERS
    BW-6
    50-6
    90-6
    140-6,6
    160-6,6

    PULLTHROUGHS
    90-10
    110-8
    130-8
    150-8,8,8

    FACEPULLS
    130-15
    140-15,15

    Erectors real sore today. They've been so underworked this meso ....
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  30. Professional Member
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    11/07/12

    ME UPPER

    REP DB PRESS (plus fatgripz)
    100-11,9,9-29 total reps
    All-time PR by like 3 reps on first set, 1 rep each other set!!

    EZ SKULLCRUSHERS
    87-6
    97-6
    107-6
    112-5

    FOOTBALL INVERTED ROWS
    BW-6
    40-6
    60-5x6

    LATERAL RAISES
    20-8
    30-8
    35-8
    40-7

    PINWHEEL CURLS
    55-18

    FACEPULLS (above head)
    40-20,20

    Was gonna try to do some rear delt flys ala John Meadows style but I completely forgot how they went. When I tried to replicate what I thought it was by memory ... it sucked ass and didn't work out well, so I didnt do them.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  31. Professional Member
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    11/09/12

    DE LOWER

    SSB SQUATS (+120lb bands)
    205-2
    225-11x2
    Variety of slow, moderate, and better sets. Nothing was really fast as it should have been, though. Lower back was bothering me a bit.

    CHAIN DEADLIFTS (+108 lb)
    135-2
    225-2
    275-2
    330-0
    Shut these down, lower back was hurting. Could have lifted 330 but would have stressed my back too much

    DB STEP-UPS
    40-10
    50-10
    55-10,10
    60-10
    weight per hand

    HYPERS ON GHR
    3x15
    (to treat lower back)

    DC LEG CURLS
    160-12,5,3-20rp
    DC Style
    Btw, I have never done this heavy of a weight when I DC trained for this many reps. I don't know how I am pulling this off now, but interesting!

    HANGING AB RIPPER
    3x12

    Wow, what a day. Main lifts basically sucked. My hips were extremely tight and rigid while my lower back was not in great shape. Tried to push myself with varying success, but had to stop deadlifting and couldn't resume. I'll pick them back up maybe the following week, although I'm debating a deload. We'll see. Definitely doing my last DE UPPER, would like to do a final DE lowr before deloading though.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  32. Professional Member
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    11/11/12

    DE UPPER

    SPEED BENCH
    165-9x3
    very fast, especially with closer grips

    FOOTBALL JM PRESS
    95-10
    115-10
    125-10,10,10

    NAUTILUS PULLOVER
    140-10
    190-10
    210-10,10,9

    YTW
    10-6,6,6

    EXTERIOR ROTATIONS (supported, like last times)
    15-3x12

    DC SEATED BICEP CURLS
    45-8,4,3-15 rp
    big negatives, no static

    Day went better than expected. Felt huge, everything moved real nice. Arms were feeling pretty worn out after benching, then after JM pressing my triceps felt like exploding. That followed by the engorged feeling in my lats after the pullovers made for a very nice PWO feeling. Ate like a horse just now, still have another meal left to eat around 10.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  33. Professional Member
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    Well, this kid right here didn't prepare his chicken salad for lunch before going to work. Instead, he had a slobbering chicken bacon sandwich with a big baklava. Therefore, instead of deloading this week he will postpone until after friday, which will allow him to complete his DE lower cycle with safety bar squats.

    11/12/12

    ME UPPER

    SSB GOOD MORNING
    155-3
    205-3
    245-3
    275-3
    295-3
    305-3 <-- PR I'm pretty sure

    SUMO SLDL
    135-6
    225-5
    275-5
    315-5
    365-5
    385-5
    Really pushing it here so I shut it down

    UNI LEG PRESS
    90-6
    180-6
    270-6
    320-6
    340-6
    Not a PR, met my last PR, but considering how crushed my hammies were it was fantastic

    So today's workout was pretty short and sweet. No, I didn't do any abs but **** it. I was way too tired. I'll do some on my off day tomorrow, as well as some calves while at the bus stop. Everything went really well today. Hit some nice, solid numbers. Next week after Friday I start my deload (so starting Sunday with my bench work). That'll run into Friday, then weekend off, followed by some max efforts on squat and bench. Might try to take my squat as a free squat not a box.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  34. Professional Member
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    11/14/12

    ME UPPER

    BENCH PRESS
    135-7,3
    185-3
    225-3
    245-3
    265-3
    275-3
    285-3 Max Effort

    DB INCLINE BENCH
    50-6
    70-6
    85-4x6
    90-6

    ROLLING DB EXTENSIONS
    25-6
    40-6
    55-too much weight
    45-6,6,5

    RACK CHINS
    Worked up to 40 for 6, didn't feel quite right

    Did several sets of banded chins with green band for sets of 6, 1 armed rear delts on rear delt fly machine. It was real nice. Gonna have to make the banded pullups a staple. Bench press went pretty well. Something was creeping up my bicep towards the end but no real pain, so that was great. Deloading next week, then hitting a max attempt afterwards hopefully. Looks like I got leg drive down 100%. As long as I can lock in my back, and set the bar up right, I should be good to go for a real good attempt at a new 1RM for another cycle of DE work.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  35. Diamond Member
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    Subbed. Awesome log man. Feel free to drop some knowledge on me. Hopefully I'll move weight like that soon. Good luck on the 1RM, I'll be looking forward to that post.
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  36. Professional Member
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    Quote Originally Posted by Sean1332 View Post
    Subbed. Awesome log man. Feel free to drop some knowledge on me. Hopefully I'll move weight like that soon. Good luck on the 1RM, I'll be looking forward to that post.
    Thanks man. I'm itching to hit 315. I hit it once back in March maybe during a cruise phase of DC training. And I did that with a massive case of bicep tendonitis, too, which first got aggravated from straight bar squatting (also when I was cruising). So I want to get that back again. If I don't hit at least 300, I'm going to be real pissed. I hit a 475 on cambered bar squats not long ago, so I'm sure my 445-450 squat is going to look more like 500 than 450, and I am hoping my deadlift will be better than 515, which is what I hit last time (I hit 535 easily back in June/July for that IML promo), but I don't know. I don't seem to do well when I don't deadlift frequently. It's like I forget how to do it almost.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  37. Professional Member
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    11/16/12

    DE LOWER

    SPEED SSB SQUATS (+120lb bands)
    215-2
    245-9x2
    Speedy, unlike last week. Key was to push up my elbows to explode out of the hole.

    SPEED DEADLIFTS (+108 chains)
    315-2
    365-6x2
    Ok speed, some fast some slow, needs improvement/weight was a little high

    STEPUPS
    40-10
    50-10
    60-10,10,10
    Gassed!

    DC LEG CURLS
    165-12,5,3-20rp
    DC style, great negatives

    GHR HYPERS
    3x15

    LEGS TO CEILING
    12,12,12

    Seriously ****ing ready for a deload. I was so ready to lift, but as soon as I finished my speed squats I wanted to go home. But at the same time, mentally, I really wanted to pull. After the pulls, though, it took a lot to make me continue. I've been so sleepy this whole week despite getting a solid 8h a day. The past 3 days I've slept at least an hour somewhere in the middle of the day due to fatigue. Gonna look forward to this break
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  38. Diamond Member
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    5 sets up step-ups?? no thanks!! haha
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  39. Professional Member
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    Quote Originally Posted by Sean1332 View Post
    5 sets up step-ups?? no thanks!! haha
    It can get pretty rough for sure. Traps feel on fire and I am usually laying on a bench wishing for a third lung.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  40. Professional Member
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    **Deload**

    11/18/12

    DE UPPER

    DB DECLINE PRESS
    75-18
    60-23
    chest felt like it was going to get ripped apart

    ROLLBACK TRICEP EXTENSIONS
    20-20
    30-15,15

    LAT RAISES
    15-20
    20-20
    25-20

    BANDED PULLUPS (Green)
    10,10,10, some more

    (red) BAND PULLAPARTS - 100x
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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