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them dragon flags look REAL!!! im gonna have to try those. good shit kane

Thanks Boys.

Dragon flags are awesome. You know you're working your abs when you're doing them lol. For right now I'm only doing half-assed dragon flags, my legs aren't straight out. There's no way I could do 15 like that LOL. I'm going to try and work towards completely straight legs.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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In time you will , Good stuff , Kane !

Thanks TALO

Friday January 16th

182lbs

CG Speed Pin Press
155x2
165x2
165x2
165x2
165x2
165x2

Overall my speed was good. Not lightning quick, but not slow either lol. Second set was a bit slower than the first, but my speed got better throughout the workout.

Pin Press
215x3
215x3
205x3

Went a bit nuts on these lol. Had to grind out the last rep of the 215s but I managed to get it.

Inverted Row
BWx10, +10x10

Put my feet on a bench this time. I Couldn't get the weight belt for these so I couldnt try Pity's idea, maybe next time. +10lbs wasn't too bad, the plate didn't move that much since my torso angle was reduced with the bench.

CG Tbar Row
Bar+100x10, Bar+120x10

Really went nuts with these (bar+45x6, and bar+75x6 last week LOL). I used 25lb plates rather than 45s so that my ROM wasn't reduced. Pretty awesome.

Facepulls
105x13x2

Added a rep to all sets.

OH Tricep Ext
75x8x2

+15lbs and 2 more reps than last week.


The theme of today's workout was definitely intensity. I watched some World's Strongest Man video's last night and I think Kaz and Pudzianowski subliminally made me go apeshit today. Of course all the reps were done safely and with quality in mind, I haven't had a day, or even set, of sloppy lifting in quite some time.

The powerlifting vids always get me too. Nice workout.

IW

Thanks I-dub. Good to know I'm not alone.

Monday January 19th

183lbs

Speed Deads
225x2
225x2 Very fast!
225x2
225x2
225x2
225x2 Good speed!

Nothing compared to the second set. It almost like I was in full lockout before I had started to lift. Speed was fairly consistent otherwise, last set was surprisingly fast as well.

Rack Deads
315x8x2!!!

A month ago I did Rack Deads for singles. I have 315, 335, 345 and 355 recorded with the majority of the sets being 335. Today's rack deads were huge! I even crushed last week by 2 reps and 40lbs!

Pistol Box Squats
BWx9x2

Anti-Rotation Exercise
Barx5x2

Fuck these are tough.


I remember DH saying that some days you go into the gym feeling like you went to outback steakhouse the night before and slept for 12 hours, ok maybe that's not the direct quote but you get the picture, and today was one of those days.

Edit: Found the quote!

http://www.bodybuilding.net/powerlif...tml?#post60564

Tuesday January 20th

181lbs

Uni Push Press
70x2
70x2
70x1, 70x fail (Left Arm)
70x2 (Right Arm)
65x2

Missed the second attempt of the third set. It isn't so much a strength issue but more of a 'using my left arm' issue. The weight isn't what's failing me, its the semi-awkwardness of using my left arm. Right arm is strong and stable but the left arm is a bit odd right off the push. This is something I will be keeping an eye on and working at improving.

Pullups
+30x5x3, BWx10

Added a couple reps to the weighted and BW sets.

Neutral Grip DB
65x10x3

Had a hard time with 65 last week, third set was really tough but I hardened the fuck up and got through it I didn't do as many sets of push press today so that could be a reason why I could do 65.

Zottman Curl
35x8, 35x7x2

Added a rep to the first set lol My biceps were just fried from the last set of pullups, zottmans absolutely raped them. It was all I could do to get 8 reps and make some progression today

Alright you talked me into it i'm going to try these fabled Zottmans.