Adarq.org

remind me what you have against chest work. i'm interested today in particular because i (re-)realized last night that my pecs are very tight.

strong bench press does not make you strong IMO, its just something that will get your shoulders hurt at some point in the future (and bulging chests gets you stereotyped as a muscle head/bench-curl bro). id rather put my focus on the standing press. anyone who presses 225s will be strong.

40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)

Quote from: Kingfish on November 02, 2012, 09:38:14 am

40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)

bro, you're so wrong, bro. chesticles are where it's at.

 

chest (and traps) 

Sun 11:30pm
Nov 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315x4][365x1] - did not detrain at all from the 3 non-barbell squat workouts

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x16 8-8 just to make sure i don't break myself coming from high rep BW straight to 585s. 495 felt very light.
- 585 x40 8-8-8-8-8 no problem repping these. will go 675s for a few more weeks before i call it quits and go maintenance while building up my squat again.

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* barbell back squat felt very comfortable. 315 did not feel that much heavier that the 200s i was using in that cable system - the freeweight movement felt a ton easier. i might be a bit tired from the 9hr flight back to SF but that 365x1 still moved up explosively. got here in SF 5pm, slept til 10 then lifted.
* BW at wet 175. did not eat much aside from the bfast and dinner buffet as everything there in st. thomas is just stupidly expensive. dollar menu is $4.

Mon 8:30am
Nov 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 8-8-4
- 675 x10 4-4-2

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10

Daily BW Chins
Paused Reps
- x0

* did not get much sleep but felt alright. too much sleeping in the plane trip. need to get my 2-3hr day sleep to lift better later.
* st. thomas people all sound like bob marley.. island life/pace is a bit slow. service of the wait staff and cook could be a lot better specially for the price of their food. the omelet cook did not hide her frustration when i politely ask to skip the margarine in my over easy eggs.. she reached boiling point pretty quick when i asked her to stuff as much eggs as she can on that pan.. and then i asked for 2 more of those a few minutes later. the waiter that had to continue filling up my water even asked me.."again???" like she had to do something else besides serve the customers.. lol. must be that over sun exposure over there..

-----------------------------------------------------------------------------------------

Mon 4:30pm
Nov 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x6 x6 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x10 x10

Wed 7:30am
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4][365x1]
- 315x40  [3x10][2+1x3][1x1] (Rep x Cluster Sets) - jello maker

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 50lb x4
- BWx20

Daily BW Chins
Paused Reps
- x10 x10

* work night starts tonight 7pm. if legs are annoyingly sore later, il skip the workout. otherwise i might go and do some maintenance calf raises.. something like 495x20, 585x20. high volume squats felt great at that time. now i feel wrecked a bit. high protein post workout - slowcooked pork + eggs, brown rice and protein casein shakes. 
* here's what a leg building squat workout should look like scoob. failing a near max weight predictively common in your routine is not very smart. you will not suddenly jump 40" after a made 2.4BW grinder. repeatable 2BW x10 with good form, deload while upping speed and jump skill work.. that works well. 

---------------------------------------------------------------------------------

Wed 11:30pm
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4] - more soreness in quads than back but both are beat. 315x4 as full body warmup was not bad. was able to get 4th rep with a long pause at the bottom for a good stretch. lots of soreness, but very high coordination. id still get 385x1 paused. 405x1 if i don't kill momentum and recoil from the hams a bit just like some reps of the 315s.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

*  killed ~0.8lb of chicken breast + goat cheese + eggs. chocolate casein protein blended with a little square of black 90% dark lindth chocolate.. served hot. yummy.

Lol KF, before the pic from above I thought the only thing that you were doing was work,sleep, eat and lift.

Friday 7:30am
Nov 9, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-2-1 Rest Day 2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* definitely not doing x40 in one shot. 2nd day and the soreness is still there. thats with only ~ 70%RM. il do x20 on the next volume lift and then try to do it more often. weekly tonnage will be higher that way.
* chicken breasts, eggs and goat cheese for dinner post workout. not appetizing to look at but still a strong meal.