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DE BENCH: Focused and strong..

Banded DE Bench: 225 x 9 x 3 (three grips)

Standing OHP's: 220 x 3 x 5 (PR!)

Decline DB Press [105 x 3 x 10] ss w/ Weighted Pullups [bw x 8, 35 x 2 x 6]

- I like this superset. Today I added an extra set of each. The 105's were easy/fast for all three sets of 10, and the pullups were easier. I'm usually doing a 45 DB, but my left bicep felt a little tweeked, so I backed off and focused on perfect form. I could've done a lot more bodyweighted pullups, but instead I treated the first set as a warmup.

Wide Pulldowns: 250 x 2 x 10

DB Shrugs: 115 x 3 x 15-20

- This one's also a new addition. I'm going to rotate each week between shrugs and chest-supported rows. This will fit in really well, and give me a mental break from setting up the rowing machine, taking forever..

Incline Curls [40 x 3 x 10] ss w/ Skullcrushers [90 x 3 x 12]

....And that was it. My delts were pumped so hard that I couldn't think about doing some lateral raises. Plus I was late to get home and go to work. Good power today, especially on the pressing. Very fast explosions on the OHP's and declines.

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shit man, you just keep getting stronger and stronger.....good job on the OHP's

Thanks bro. I'm still trying to make up for lost time on my lower body though.. Pretty sad when I can bench 405, and squat 435! Rome wasn't built in a day though.. I won't stop strength training until I can squat over 450, and deadlift over 525 IMO..

OHP's are a huge PR for me. My first 4 reps per set are really strict, and my last rep or two of my 2-3rd sets had a little extra leg drive in there. I won't lie! I'm almost kicking myself for not just throwing up 225 for an all time PR.

I hear ya, the numbers are different (lower) but same situation.... One day I'm hoping they just take off.

ME BENCH: Powerful day.

Close Grip Bench:

225 x 5
275 x 3
315 x 2
335 x 1
355 x 1 (+10 PR)
315 x 6 DROP
315 x 5 DROP

4 Board Press:

315 x 5
345 x 7

- Felt really powerful with these. I should've done another with 365. Next time I'll do 355-365 x REPS.

Pendlay Rows: 285 x 3 x 8

Hammer Strength Overhead Press: 270 x 2 x 10, 1 x 7

Face Pulls: Stack + 10 x 2 x 10 Next week I might switch out for rear laterals or something similiar.

Barbell Curls [115 x 2 x 10] ss w/ Banded Pressdowns [2 x 20]

- Fucking strong day. Felt amped the second I walked in. I didn't expect to own 355 for close grips. The drop sets were easy as shit with 315 too. I think I could've squeezed out an extra rep of each set.

- I'm thinking about NOT rotating my max effort triceps exercise for a while. I'd like to keep 4 board pressing to bring that up significantly, which'll really pay off huge in the grand scheme of things. If I can work up to 365 x 5 for these, every press will increase bigtime. I'll probably end up going back to JM Presses every second workout or something depending on what I'm doing and how I feel. If 2 board presses is my ME, then I'll incorperate JM's as my triceps exercise.

nice workout to say the least sir

u know, i was thinking, why dont u get some videos of u doing some of this shit so we can learn good form? u have no clue how hard i had to search to find the perfect video for the perfect form for JS Rows. i still dont knw how to do that perfect form of bench press (which i have read is a very "technical" lift). i guess ill have to take my own vids and ask u guys to critique them lol...

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JS Rows can be found at the meso-rx board. They have some good pics. Nothing special.. Just keep your back parallel to the ground, and row the bar hard into your stomach without lifting your back up. Zero cheating.

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As far as vids/pics are concerned. I don't like to socialize with anyone at the gym beyond throwing a few compliments out to people I see day to day. I also never have a spotter beyond asking whoever's closest to me to keep an eye on me for a set. My gym's way too packed to waste my time setting up a camera to admire my handiwork. Same thing goes with posting my pics online. Too much effort uploading, linking, ect so people on the internet can say, "wow, lookin' big".

How do you do your board presses without a spotter ?

With the 315, it's easy weight for me, meaning that by rep 4, the board is almost hitting my chin, so I push it back down with my chin between the last reps. However, I usually grab someone for the 345-365 to stand behind me and hold the boards in place so they don't ride up into my face. My upper body's strong, so that's about all I use a spotter for. Even with the regular benching, I've never picked too heavy of a weight to where I get stapled. I refuse to count any rep that a spotter even remotely touches my bar.

LOL, if I used a spotter like most people in the gym do, I'd load up 425 and bust out a rep or two for a 20 lb PR.

ME SQUAT/DEADLIFT: Very tired since I'm used to a wake-n-bake, not lifting at the end of the day..

Low Box Squats: Box 4" BELOW parallel

225 x 5
275 x 3
315 x 2
345 x 1
365 x 1
385 x 1 [easy]
315 x 6 DROP [could've done more]

- Got lazy as fuck on these because I didn't bother going for an EASY PR. The 385 wasn't 100% easy, but I got it fairly fast. My old PR is 405, and I knew that I could easily throw up 415 for a ten lb PR. I was too tired/demotivated after working a 12'er, and wanted to get this over with. The 315 drop set is a 10 lb PR, and I just said, "fuck it" after #6. Super form.

- Also for these, I tried bringing my feet INboard a lot more than I'm used to, and was very surprised to feel how much more power I had. It made these look more like Olympic squats, with me sitting on my calves resting between reps. Tons more power than keeping it super wide.

Rack Deadlifts: Lowest setting, below the knees.

225 x 5
315 x 5
405 x 3
475 x 1
525 x 1 (+10 PR)

- Strong as fuck with these. Again, I should've done more weight. I love rack deads because they force you to keep strict form in order to get the bar off the catches. This exercise shown me that my FORM for conventional deads is sloppy.. At best. That's why I have a hard time with those, yet can blast up 475 standing on plates, and 525 for rack's with the bar well below my knees. When I deadlift, I almost turn it into an SLDL, which is why I haven't gone past 495 x 1. So that's going to change!

Pullthroughs: 190 x 3 x 12 [No weighted hypers due to traffic]

Banded Abs Pulldowns: 3 x 20

Leg Press: 360 x 2 x 15

Same leg press as before. The harder of the two with full rom. Last time I did 540 for 3 x 10, but that was after dicking around with front squats. My legs were already smoked from Low box squatting, so I just fired for effect with these. Very easy weight, treated this more like a little burner.

- Super day given the fact that I'm not used to lifting at night, and prefer waking up early to hit the weights. Plus there's too much traffic.