Shut Up And Skwat *Powerlifting, Wrestling, and Bad Assery

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  1. Registered User
    ShutUpNdSkwat's Avatar
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    Tree Trunks

    Olympic ATG Squat
    135x12
    225x6
    275x6
    315x6

    RDL
    225x3x12

    That's it. Today was a bit of a **** day. I went into the city to have dinner with a family member for their birthday, and when I came back I was so tired from the week and the meal that I fell asleep, and then I crammed for a test that I had to take today because I procrastinated the entire week so I had to learn it all in a few hours, and then I worked out at 10 tonight. I didn't have time to wrestle, so I'll just do two hours tomorrow. Also, the volume on my leg work out isn't as high simply because the entire week I've been training for wrestling so my legs (specifically my knees, quads, glutes, and hip joints) have really been sore as I get acclimated to wrestling again. I'll be adding more stuff for legs next week.

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    ShutUpNdSkwat's Avatar
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    Shoulders, traps, neck grip
    Standing DB Press
    50x12
    60x10
    70x7

    Rear Delt Fly
    50x4x12

    Barbell OHP
    135x15 reps

    Lateral Raises
    30x3x12

    Farmers walk
    30x5:00

    Neck Curl
    45x50 reps

    Back and Biceps
    WGPU
    BWx3x10

    Regular Grip PU
    25x5
    BWx2x6

    Chin Up
    BWx8

    DB Row
    120x10

    Wide Grip Neutral PU
    BWx5

    superset:DB curl - Hammer curl - concentration curl
    30x15-15-15

    Stomach was giving me hell today. I had to go in early
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    Looks like the shoulders are feelin better
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  4. Registered User
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    Quote Originally Posted by Sean1332 View Post
    Looks like the shoulders are feelin better
    Not quite. It certainly does feel a lot better, but I still need to do a lot of stuff for my shoulders to make sure they feel good when I work out. I'm still taking it easy on the pressing.
  5. Registered User
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    Chest and Triceps
    Rest: 30-180s
    Bench Press
    205x10
    225x10
    245x7
    [FFS I was feeling so many more reps in my muscles, but my shoulder disagreed with that. I had to rack it.]

    Reverse Grip Bench Press (so much better for your clavicular portion of the pectorals than the incline bench press, w/ less stress on the shoulder)
    185x3x6
    [Even though this exercise puts less stress on the shoulder, my shoulder was already feeling pretty bad at this point so I didn't feel like risking anything]

    Chest Dips
    BWx3x15 (gave my shoulder a lot of rest time before doing these so I could actually do them

    Skull Crushers
    95x2x10
    95x6

    DB French Press
    25x12
    25x10
    30x6

    Incline Curls (because my stomach prevented me from actually getting a good bicep work out on Tuesday)
    30x20

    Wrestling - My right hip is literally killing me from my practices. I'm not about to give up my wrestling career before I even start it, so I actually stopped because any time I do any lateral movement (or just stand with my legs too far apart) my right hip wants me to know that it doesn't appreciate the fact that I'm spreading my legs more than a quarter inch apart. It'll give all the boys the wrong idea about me. Anyways, so I'm working hip mobility more than I'm actually working shoulder mobility/recovery because if I've learned anything from my shoulder injury it's that it's just not worth pushing through things if it's going to injure you for 2 months and then you have to start back using pee-weights that your muscles can handle but your joints can't. I'm taking the week off and doing as much wrestling here and there as I can with out pushing it too much.

    Leg day should be interesting tomorrow.
  6. Registered User
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    Bazooms, Boulders and Frowns

    Bench Press
    205x10
    225x10
    245x11

    Reverse Grip Bench Press
    185x2x8
    185x7

    Rear Delt Flies
    50x4x12

    DB Standing Press
    50x10
    60x8
    70x5

    Chest Dips
    BWx20
    BWx12

    Skull Crushers
    75x10
    85x10
    95x8

    Legs (From last week)
    Squats
    Went up to a set of 315 for AMAP...that's pretty much it. That day felt absolutely horrible.
  7. Registered User
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    Wrestled on tuesday (will be wrestling today)

    Wednesday: Wings and Pythons
    Shoveled for a good 20 minutes before I even got into the weight room. Good warm up, but my back was already feeling it.

    WGPU
    BWx10,10,8

    Pull Ups
    25x4
    10x5
    BWx6 (+2)

    Barbell Row
    225x10,8,8

    DB Row
    110x3x10

    DB Curls
    35x10
    40x7
    35x8

    Incline Curls
    20x12
    15x2x17

    Biceps already felt majorly ****ed from all the previous sets. Not my best pull work out. Next week will be better.
  8. Registered User
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    Chest and Triceps

    Bench Press
    225x10
    245x10
    275x6

    Reverse Grip Bench Press
    185x10
    205x2x7

    Chest Dips
    BWx15
    BWx10

    Push Ups
    BWx24

    Skull Crushers
    105x3x8

    DB French Press
    25x2x12
    30x12

    As for last friday:
    Squats upon squats upon squats finishing up with 315x6 ATG and 225xFailure

    Wrestling tues-thurs-and the weekend (working out 7x a week). My hips are feeling a lot better.
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    Latissimos and bam-bams

    Closer(er) grip pull ups
    BWx5

    WNGPU
    BWx5

    Weighted Pull Ups
    25x6
    35x6
    45x6

    Barbell Row
    225x12
    275x2x6

    DB Row
    110x12
    120x2x12

    WNGPU
    BWx3x5

    DB Curls
    40x10
    40x8
    30x12

    Incline Curls
    20x2x12
    20x10

    Plankx1:00
  10. Registered User
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    Friday: Shoulders
    Standing DB Press
    50x10
    60x10
    70x10

    Rear Delt Flies
    50x3x12
    52.5x12

    1 arm lateral raises
    35x12
    40x12
    45x12

    Saturday: Legs
    Squat
    225x8
    275x8
    315x6-2 (just made an error and my foot scooted out a bit in the middle of the rep, I reracked it and did 2 more)

    RDL
    225x12
    275x2x12

    Chest and Arms
    Feeling a bit like garbage today.

    Bench Press
    225x10
    245x10
    275x3
    225x10

    Chest Dips
    BWx2x10
    25x2x8

    Push Ups
    BWx30

    DB Curls
    40x12
    45x10
    50x8

    Incline Curl
    20x3x15,12,12

    Skull Crushers
    105x3x12,9,8
  11. Registered User
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    Shoulders and BACCCKK
    DB Standing Press
    50x10
    60x10
    70x11

    Bumpin' this up next week. 75s babeh! So much harder than sitting db presses

    Lateral Raises
    25x2x15
    30x15

    Weighted Pull Ups
    25x6
    35x6
    45x6

    Barbell Rows
    225x12
    275x2x8

    WGPU
    BWx20 reps (total)

    I felt so tired today. I didn't have the energy to do DB rows. For some reason whenever I feel like this my grip strength just decides to leave me. I used straps on the Barbell Rows for the last set.

    ALSO - as to why I'm switching up the workout so much, well...It's mostly just because I want to keep lifting 3x a week so I have the other 4 open to really hit wrestling hard and running (yes, I'm running. I have to get back into cardiovascular shape or I will get my ass kicked. Endurance is probably the number 1 thing to have along with technique) + I have a weight lifting partner only open 3x a week so I have to pick my workouts. I'll be sticking with this from here on out. Don't want to do anything else on leg day besides abs.
  12. Registered User
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    LLEEEGS
    ATG Back Squats
    225x10
    275x10
    315x8

    Belt Squats
    95x3x12

    Abs: Plank 1 minute
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    Nice squatting man!


    Belt squats are cool, too. Just recently started messing with them.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  14. Registered User
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    Thanks, Rob. I'm actually pretty proud of these squats. My quads are getting way stronger. Took a little while to actually get the form down and be able to squat low enough. Going to go for 345x10. So hard to do on a caloric deficit, but I'm going to try.
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    Quote Originally Posted by ShutUpNdSkwat View Post
    Chest and Triceps

    Bench Press
    225x10
    245x10
    275x6
    Sweet baby Jeebus and you're 6' 2"??? That is a nice BP for those long arms dude...!

    Good stuff
  16. Registered User
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    Chest and Arms
    Bench Press
    225x10
    245x10
    275x6

    Reverse Grip Bench Press
    185x3x10/9/8

    Pec fly
    35x2x12

    Push Ups
    BW (on stands)x20

    DB Curls
    40x10
    45x10
    50x10

    Incline Curls
    25x2x10/7
    20x10

    Skull Crushers
    105x10

    DB Skull Crusher
    50x6
    35x12
  17. Registered User
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    Back and Shoulders

    Standing DB Press
    52.5x10
    65x10
    75x8 PR

    Weighted Pull Ups
    25x6
    35x6
    45x8 PR

    DB Lateral Raises
    30x2x15
    40x12

    Barbell Row
    225x12
    275x9 PR
    275x8

    DB rows
    110x3x10,10,12

    Laying Rear Delt Raises
    20x6
    15x2x8,10

    So many PRs today for both me and my friend lifting with me. Took this work out right to Power Town ye-yeay.
  18. Registered User
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    Nice set of PRs man! Good work
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Some things I've done over the hiatus:
    265x9 bench (10 lbs and 1 rep off from my goal)
    315x10 (more in the tank) ATG back squat
    20 Wide Neutral Grip Pull Ups @ 242 lbs
    295x8 barbell rows
    150x8 DB rows (left and right)

    I will start posting again.
  20. Registered User
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    Chest Abs Cardio
    -Run
    -100 abs (all before workout)

    Bench Press
    225x10
    245x9
    275x3 (bad day)
    225x6

    Incline DB Press
    100x3x7,6,6

    DB Pec Fly
    -flat 52.5x10
    -slight incline 52.5x10
    -Inlcine 52.5x10

    1 arm chin ups @ 239.6 lbs
    BWx3x1 (R); BWx2x1 (L)

    WOOOOOOO!!! How awesome is that?

    Arms
    DB curl
    45x10
    50x10
    52.5x2x10

    Incline Curl
    30x3x10

    Skull Crushers
    105x10
    115x7
    95x2x8,6

    DB Frenchpress
    25x12
    30x10
    35x9 (dropset) 30x4

    100 crunches
    40 minutes yoga

    Would love to do DB Curls for 65x10 and skull crushers for 135x10
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