Luigis

[Luigi]

Good option on the rest day. I would pull back to 4days if you gunna train hard

yup go on facebook chat.

[vivalamia]

\:D/

[Luigi]

new alice is chains singer, he aint layne but he aint bad!

two new songs

and my fav alice in chains song

[rose]

Glute Ham Raise... first time doing these... ouch

I love GHR's :pray: 8)

rack pulls... 180x2... 220x2... 260x2... 280x1

Woah :salute:

[Luigi]

cheers rose

friday

back

did a few calf raise sets on leg press while we waited for some guy to turn up but he never showed.... yea you know who you are :snooty:

calf raise

3 sets of 20 ish reps

rack pulls at knee height

100 x 12

140 x 8

180 x 6

added belt

220 x 8

260 x 5 and 3/4 grip failed :evil:

220 x 10 - 3 sec rest - 4 more - 5 sec rest - 3 more

t-bar rows

3 plates x 10 reps

4 plates x 10 reps

5 plates x 7+3 assisted then some negatives

closegrip pulldowns

130 x 12

190 x 7 + a few assisted then some negatives

130 x 9 warmdown

good train tonight pretty intense, genetic freek was trainer tonight backs feeling it already so got next 2 days to eat and rest up :twisted:

[Lazarus]

Good to see a lot of effort put into your training, it`s definately working. Keep up the good work! :clap:

[genetic freek]

What is your new training split going to be...

[Luigi]

mon - legs

tues - chest / bis

wed - rest

thurs - shoulders / tris

fri - back

sat - rest

sun - rest

all good ?

[genetic freek]

mon - legs

tues - chest / bis

wed - rest

thurs - shoulders / tris

fri - back

sat - rest

sun - rest

all good ?

I would swap Thurs and Friday around to be sure you are not sore form chest still on shoulder day...

[Optimass]

mon - legs

tues - chest / bis

wed - rest

thurs - shoulders / tris

fri - back

sat - rest

sun - rest

all good ?

I would swap Thurs and Friday around to be sure you are not sore form chest still on shoulder day...

:ditto:

[Luigi]

ok ill do that.

[Dr Squat]

Great stuff mate. Your intensity is right up there.

I note that you said your grip failed tonight. I take it you weren't using straps on the rack pulls? Personally I think you should. Your grip will fail before your back and it is your lower back etc that you are working . I am a strap believer when used correctly. Just a thought bro. :nod:

[Luigi]

Great stuff mate. Your intensity is right up there.

I note that you said your grip failed tonight. I take it you weren't using straps on the rack pulls? Personally I think you should. Your grip will fail before your back and it is your lower back etc that you are working . I am a strap believer when used correctly. Just a thought bro. :nod:

thanks, no wasnt using straps just chalk.... grip has improved a shitload even since last week when is struggled to hold 260 for 2 so hopefully another week or two and i wont have any problems with it but if i have to then i will resort to straps

[Dr Squat]

Great stuff mate. Your intensity is right up there.

I note that you said your grip failed tonight. I take it you weren't using straps on the rack pulls? Personally I think you should. Your grip will fail before your back and it is your lower back etc that you are working . I am a strap believer when used correctly. Just a thought bro. :nod:

thanks, no wasnt using straps just chalk.... grip has improved a shitload even since last week when is struggled to hold 260 for 2 so hopefully another week or two and i wont have any problems with it but if i have to then i will resort to straps

If you strap you can just focus on the pull and not worry about your grip. I used to be anti them but the benefit of being able to focus on the movement outweighs the benefits you get from working your grip.

[Luigi]

alright, ill give them a shot next time.

[genetic freek]

I would agree on using the straps on the heavy sets if you need to. Although when you failed it was not your grip it was at the lock out point. There is another bar there with the nailing from hell which will help for grip too. Floor deads next week. You be doing 220kg *4 reps and your not going home till they are done :twisted:

[Luigi]

I would agree on using the straps on the heavy sets if you need to. Although when you failed it was not your grip it was at the lock out point. There is another bar there with the nailing from hell which will help for grip too. Floor deads next week. You be doing 220kg *4 reps and your not going home till they are done :twisted:

nah i could of locked it out but bar was slipping so put it down, forearms are fucking aching today ! will be using straps next time for sure.

thats a big ask for the floor deads since my pb is 210x1 but ill give it a shot, my week point is getting it off the floor because if i can then i can get it all the way up its just the first 1/4 im struggling with.

[TheGus]

thats a big ask for the floor deads since my pb is 210x1 but ill give it a shot, my week point is getting it off the floor because if i can then i can get it all the way up its just the first 1/4 im struggling with.

That's the same as me, is it a flexability thing for you? Cause I'm at full stretch at the bottom of my deads to keep my back flat.

[Luigi]

thats a big ask for the floor deads since my pb is 210x1 but ill give it a shot, my week point is getting it off the floor because if i can then i can get it all the way up its just the first 1/4 im struggling with.

That's the same as me, is it a flexability thing for you? Cause I'm at full stretch at the bottom of my deads to keep my back flat.

nope id say its just more of a weakness i have, for now.

[Luigi]

monday

legs

did a few calf raises first up

bb squats - tryd to go deep on these

60x12

100x12

120x10

120x10

front squats - went as deep as possible on these

60x12

60x12

leg press

5pps x 15 reps - quads on FIRE!!!

5pps x 14 reps - racked - then did 14 partials.....

then did a new things, round the world 4 dif foot positions 10 reps of each had to rack it a few times quads were rooted by now!

good training sesh tonight had the meanest pump in quads to the point where it was painful ! felt good.

[steak]

good training sesh tonight had the meanest pump in quads to the point where it was painful ! felt good.

Love that shit! 8) :nod:

[thatwaslight]

<---Feels good man

[jono]

monday

legs

did a few calf raises first up

bb squats - tryd to go deep on these

60x12

100x12

120x10

120x10

front squats - went as deep as possible on these

60x12

60x12

leg press

5pps x 15 reps - quads on FIRE!!!

5pps x 14 reps - racked - then did 14 partials.....

then did a new things, round the world 4 dif foot positions 10 reps of each had to rack it a few times quads were rooted by now!

good training sesh tonight had the meanest pump in quads to the point where it was painful ! felt good.

great work lu!

always ass to floor = win 8)

[Luigi]

cheers

tues - chest

did some rotator ex and few warmup sets

incline chest press

40x12x4 warmup

80x12

100x10

120x10

120x8

80x12+forced negs

decline bench

60x12

100x8

100x7

60xfailure

flat bench

100x4

60xfailure

80x12+negs

then did some Guns

average sesh today still cautious of shoulder.

[Dr Squat]

How's the shoulder feeling bro? I can't remember if I asked you but is the pain worse when you do decline or are more incline? Better with BB or DBs?