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FROM STRENGTH TO BODYBUILDING

CZERWIEC said:
Deadlifts: 135x10,225x8,275x5,315x3,365x3,405x445x475x500 could have gone heavier but took to many baby jumps
Reverse hypers: 15x4
Curls: 45x25
seated rows: 105x15
db shrugs: 60x25
Click to expand...

Yeah, those baby jumps can sap your strength for a 1 rep max effort. I have noticed that myself. Most of the time I do better with a few medium weight sets and then one big jump at the end.
 
Friday workout:
Bench: 45x20,95x10,135x5,155x5,185x3
2 Boards: 225x3,235x3,245x3,255x2,265x2,275x2
Front raises: 5x15x2,10x15x2 using horn
 
Seated DB Shoulder Press: 25x20,30x20,40x10,50x10,50x7
Plate raises: 45x10x4
Seated cable rows: 50x10,75x10,100x10
Z Press: 45x10,95x10,110x4
Shrugs( regular grip then reverse grip)135x40x2,155x40,155x35
 
Bench: 95x20,135x20,185x6,225x4,265
Incline bench: 95x10,135x10,155x6,superset 155x5,135x5,95x5
Flys: 30x10,40x10,50x10
 
Thanks my arms were shot by then
BICEP, TRICEP
Straight bar curls: 45x20,55x10,65x10,70x10,95x10,115x6,95x8
Hammer curls: 25x10,40x10,superset 50x2040x2030x2025x4
Cable curls: 40x10,50x10,60x5
Close grip bench: 95x10,145x10,200x6
close grip bench half reps: 145x10
Tri Pushdowns: 65x20
Skulls: 45x20
 
Bench: 95x20,135x12,185x10,225x5,270x1,225x5
DB Inclnes: 40x12,50x12,50x10,50x8
Shurgs: 135x40, reverse grip 135x40
 
Straight bar curls: 45x20,55x20,65x10,70x8
Deadlift into bicep curl: 120x7,120x5
Close grip bench: 95x10,150x10,205x6
Hammer curls: 25x10,40x10,50x10
Skulls: 50x20,50x17
 
CZERWIEC said:
Straight bar curls: 45x20,55x20,65x10,70x8
Deadlift into bicep curl: 120x7,120x5Close grip bench: 95x10,150x10,205x6
Hammer curls: 25x10,40x10,50x10
Skulls: 50x20,50x17
Click to expand...

There's a variation i've never tried. I'm hitting arms in a little bit, I may try that.
 
Squats (close stance)45x10,135x10,225x6
Squats (powerlifting stance) 315x5x5
Squats (Close stance) 315x3x2sets
SLDL 4" decefit 22544x6sets
 
Close grip bench:45x10,95x10,135x10,185x5,225x3,240x1,255x3x3
Flys: 50x8x4
Tri Extension, side lateral supersett:40x8x4,20x10x4
Mini band pushdowns: 40
Mini band upright rows: 40
 
Wide grip rack pullups: 10,8,8,8,8
Neutral girp pullups: 6,6,6
DB Rows: 100x0,100x15,100x20
Curls: 45x15,55x15x2
 
Floor Press: 45x10,95x10,135x8,185x5,225x3,240x2,255x3x3
Floor Press: 1 chain each side 205x5,2 chains per25x3
Band resistance flys: purples 50x8,40x8
DB Extensions: 30x10
Overhead band extensions: purple 15
Seated side laterals: 15x15
 
Good log bud. Have you noticed bigger muscles or any body recomp since doing the bodybuilding work?

I've had a couple of injuries and have been toying with more body building but it's toughing going whole hog. I know doing it right will result in greater strength over time tho (gotta mix it up).
 
Was just going to ask the same thing. Going from strongman to bodybuilder isn't real hard, the only real difference is the rep counts. I noticed some of your workouts are in the 3-5 rep range, is that because of your injury or because that's what you;ve always done? I wouldn't do less than 8 reps on anything if you are trying to cut up, if you can't get 8 on something then lower the weight a bit. 8-12 is ideal. Looking good though and some good weight movement
 
Funny you guys brought this up. Went to a graduation party this weekend and got comments on how I look bigger and more musclar though this is the weakest I've been in 15 years. Sometimes my reps will be low as I want to get back some of the strength I've lost while training around injuries now. Will be throwing some strongman stuff in here now again.
 
Squats: 135x10,225x10x2,315x10,225x12
Front Squats: 135x12,140x10,145x10,150x8
Hack squats: 135x10
Leg extensions: 70x10
Defecit SLDL (only up to knee and down but not touch floor) 225x12
 
Quick work on shoulders and bicep:
Alt front laterals to above head: 25x12,30x10,35x10
Side lats to above head: 25x8,30x10,35x10
Alt db curls: 25x10,30x10.35x10
 
Easying back in after vacation
Incline Bench: 45x12,120x5,140x5,150x5,175x5,200x5
Deadlifts: 135x12,160x5,205x5,245x5,265x5,305x5,345x5
Db Bench: 50x10x7sets
DB Rows: 50x10x6sets
 
On weekend wanted little extra work on chest
Incline bench with pb's 125x3x8sets
Flys: 35:12x7
DB Curls: 35x12x4sets
 
Squats: 45x12,185x5,225x5,275x5,300x5,340x3,385x1
Clean and Press: 45x12,95x5,115x5,135x5
GM's: 195
Leg extensions
 
Incline bench with reverse gb's:225x3x8sets
Bench:165x11,175x11,190x6,205x5,drop sets 135x11,7,5
Flys:30x11,40x11
overhead db press
side laterals
 
Overhead: 45x10,65x10,95x5,135x5,145x3,160x3
Seated overhead db's: 25x20.30x15.50x12
Side laterals: 25x20,30x8
Front plate raises: 25x20,35x15
Pulldowns: widegrip 15,9 underhand grip 9
 
Deadlifts: 135x10,225x5,275x5,315x5,365x3,405x5 not bad for having a raging summer cold lol
Hack squats(old fashion way with a bb) 135x12,225x6,225x5
Leg curls: 20,15,12
Reverse hypers: 20x3
 
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