Next stop 100% RAW worlds
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09-21-2009, 05:39 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Sept 18th
Deadlift 3x3 @ 325 , 370 , 415
Hack Squat : 3x7,8,11 @ 270, 180,180
ss w/
Pull-ups - BWx12,11,10
Pull Thru - 3x12,@ 100
Abs - Ax Chops.
Taking a few extra days off has helped . Been feeling a bit under the weather , so I didn't want to push it. Back in tonight !
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09-21-2009, 01:09 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Nice pulls ALOT
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09-22-2009, 05:17 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Thanks .
Sept 21st
Standing Military Press : 3x3@150,170,170 ( need to change my numbers around )
Bent-Over rows : 3x10@225
Dips : 3x15@ BW
Tricep pushdowns 3x15@100
I worked my original numbers to my seted Military press and since I've gone to standing I will need to re-vamp my numbers so that I don't hit a wall too soon.
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09-22-2009, 07:18 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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that sir, is a beefy MP. are you not doing as many reps as you can on the last set?
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09-22-2009, 09:15 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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The way I had it mapped out was that I should have done 190 for 3 or more. I only got that up once ! So I've gone back and re-vamped my numbers using 200 as my 1RM 100% and 190 @ 90% ... Next week and on I will be alot lower and better off in the end.
....Usually I do forget to go for broke , but yesterday I coulnd't.
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09-23-2009, 05:11 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Fuck !!!
Woke up a bit late this morning at 5am.
Week 3 day 1
Squat - Warm Up - 45x10 , 10 , 135x8 , 225 x 5, 315 x5 - Right here is where I thought the bar was to high in the rack , so I got the great idea to move it down a peg without unloading the bar . I've done this before and had zero problems , but today while lifting up one side I tweaked my upper left back ( lat ) . At first it didn't feel that bad so I continued on with my workout.
370lb x 5. Loaded up 420 and waited , then desided to call it because my back was getting worst and I could really feel it when I had that weight on my back.
420 x3 ( N/A )
470 x 1 + ( N/A )
Really pissed about this , because it was a stupid thing to do. I'm going to try and get into see a Chiropractor today or a Massage Therapist.
Hopefully this will not set me back too far and I will continue on where I left off and push the days a bit.
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09-23-2009, 03:16 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I'm an engineer so I had to interject...
190 is 95% of 200.
180 is 90% of 200.
There, now its out of the way. Carry on.
lol
IW
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09-23-2009, 03:46 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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LOL
Damn engineers
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09-24-2009, 11:42 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Quote:
Originally Posted by iron_worker
I'm an engineer so I had to interject...
190 is 95% of 200.
180 is 90% of 200.
There, now its out of the way. Carry on.
lol
IW
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LOL , sorry , fucker ! LOL.
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09-24-2009, 04:31 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I thought you might enjoy that. lol
IW
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