Swollen Dolan

[Shutupandsquat]

Maybe they shouldn't get pissed off at the fact that I get lower than that.

Better to be Pissed Off than Pissed On

And both are better than being kicked in the nuts

[PeterDolan]

Maybe they shouldn't get pissed off at the fact that I get lower than that.

Better to be Pissed Off than Pissed On

And both are better than being kicked in the nuts

Which I did when I saw your blue hair

your not a man till you've had a man - Dolan

or the insestual version... your not a dolan till you've had a dolan... lololol

You didn't quote it

The Dolan brothers...... making friends wherever they go! :pfft: :grin:

Welcome on board mate, look forward to seeing your progress, and the quote Tom attributes to you! :grin: (ask ya brother about this!).

Nate

He's a bigger smart ass than me, you may have to keep a eye on him like jimjim

[Ronin]

Definitely some green flowing through those veins - Erin go Bragh, Laddie

[Shutupandsquat]

Definitely some green flowing through those veins - Erin go Bragh, Laddie

Only the Irish know how to not be pussies hahaha

[Shutupandsquat]

Back + Rear delts + calves.

Reverse close-grip pull ups (working to 50, body weight. b\Back was a bit weaker having not worked back for a couple of weeks.)

-/12

-/8

-/10

-/8

-/12

Under-hand bent over rows.

80/10

100/10

120/4 DROPSET! 100/4 DROPSET! 60/8

Close-grip seated rows

59/3 (too easy so put the weight up) 68/10

77/8

86/6 DROPSET! 68/8 DROPSET! 59/6

Straight-arm cable pull-overs

50/10

54/8

59/4 DROPSET! 50/4 DROPSET! 41/3

Rear-delt cable pull-backs (dunno what to call them)

13.5/10

13.5/12

Deadlifts (5 x 5)

100/5

100/5

100/5

100/5

140/3 (disappointing, I know)

Standing calf raises. (you-go-I-go)

60/20

60/20

60/20 then 20 bounces at the bottom.

[Shutupandsquat]

Shoulders + Triceps

Barbell Shoulder Press

50/5

50/5

60/5

60/5

70/5

Straight bar upright rows

35/10

40/10

45/7 DROPSET! 35/6 DROPSET! 30/7

Lateral raises using the "running the rack" technique.

8's/10 10's/10 12's/10

12's/10 10's/10 8's/10

Front raises.

16's/10

20's/8

shrugs

46's/12

46's/12

Close-grip bench

50/5

60/5

70/5

80/5

90/5

Underhand tricep pull-downs.

27.5/12

36/12

41/7 DROPSET! 36/4 DROPSET! 32/7

Skull-crushers

30/12

35/8

40/10

[nate225]

Solid volume. :nod:

[Shutupandsquat]

Legs + Calves

Back squats

80/5

90/5

100/5

120/5

140/5 (Video will be uploaded soon to show my "ATG")

Leg press

160/15

280/10

400/1 DROPSET! 280/5 DROPSET! 220/6 DROPSET 160/7

Front squats

50/10

60/10

80/7

Glute-ham raises

-/10

-/10

-/6

Seated calf raises

20/15

40/15

60/15 DROPSET! 40/7 DROPSET! 20/10

[Shutupandsquat]

[startinfromscratch]

strong dude. but FTR, most ppl here dont regard that as A2G. def below parralel, but not

a2g= calves touching hammies.

seriously though, strong bro. :clap:

[Shutupandsquat]

strong dude. but FTR, most ppl here dont regard that as A2G. def below parralel, but not

a2g= calves touching hammies.

seriously though, strong bro. :clap:

Yeah, my sets leading up to that were lower. To be honest, my calves nor my hammies are really big enough to touch quite like that hahaha

[Shutupandsquat]

Chest + Biceps

Flat barbell bench

60/5

70/5

80/5

80/5

90/5

Incline barbell bench

60/10

70/10

80/6 DROPSET! 60/5

Decline barbell bench

70/10

80/10

90/6 followed by 3 negatives

Flat pec flys

18's/10

22's/12 (last 4 were forced reps)

Biceps Curls (21's)

20 kg

20 kg

20 kg (Should have shifted the weight up)

One arm cable curls

13.5/10

13.5/10

18/8 DROPSET! 13.5/4 DROPSET! 9/4

Incline bicep curls

8/10

10/7

10/7 DROPSET! 7/4 DROPSET! 4/4

[tinytraps]

Time to revoke that "I squat deeper than a powerlifter" shit you were spinning Strong dude any way built to squat.

[Shutupandsquat]

Hahahaha. Like I said, I was getting deeper in the sets prior. My lower back wouldn't have been able to handle it.

[PeterDolan]

Stance a little closer and you'll get deeper

[Shutupandsquat]

Stance a little closer and you'll get deeper

Yeah I've already taken that into account after watching it.

[PeterDolan]

Don't worry about that at the moment though with 5x5, stay where you are. Maybe finish off your compounds with fronts and just rep the light weight? Talk tomorrow when I get home

[matt !]

is it safe the way your eye/head positioning is during those squats, just curious.

[PeterDolan]

is it safe the way your eye/head positioning is during those squats

If you mean head/eyes looking up on an angle? From what we've been taught, it's ideal. Open to that being challenged but it's what we have been told by a IPF Judge

[tinytraps]

Its more about keeping your chest up rather than where your heads looking. I like to look the head judge square in the eyes so he knows Im business But If looking up feels good then keep at it.

[PeterDolan]

Its more about keeping your chest up rather than where your heads looking

Yeah, kinda negates a tendancy to lean forward if you eyes are forward and keeps the bar in place too

He says the same about deads cause some people look forward (guilty!) and once they reach a certain point, it feels as if they've got most the lift completed or something. Not sure how I can explain this one haha

[Shutupandsquat]

Back + Rear delts + calves

Reverse close grip pull ups

66.7(body weight)/10

78.1/10

82.6/8

87.1/5 DROPSET! 66.7/6 w/ 5 second squeeze at top of last rep

Incline one-arm rows

24/10

28/8

32/6

Over hand ez-bar seated rows

63.5/10

72.5/10

86/6 DROPSET! 72.5/6 DROPSET! 59/7

Rope cable pull-overs

59/10

68/6 DROPSET! 54.5/5 DROPSET! 45.5/6

Prone rear delt front raises

2/15

4/15

Deadlifts

60/5

60/5

100/5

100/5

140/8

Standing calf raises (You-go-I-go)

40/20

40/20

40/20 with 20 bounces at the bottom

[Shutupandsquat]

I've gained about 1.5 kgs over the past week so yeah, pretty stoked. Here's another workout log.

Shoulders + Triceps.

Barbell shoulder press

40/5

50/5

50/5

60/5

80/2 DROPSET! 70/3 (just experimenting with weight)

Dumbbell shoulder press.

20's/10

24's/8

28's/4 DROPSET! 22's/4 DROPSET! 18's/4

Lateral raises

14's/10

18's/10

22's/8 then 8 partial reps

Shrugs

60/15

60/15

60/15

Close grip bench

50/5

50/5

60/5

70/5

80/5

Cable v-bar push downs

50/12

59/10

72.5/6 DROPSET! 59/5 DROPSET! 50/6

Cable EZ-bar under hand pull downs

36/10

41/5 DROPSET! 32/6 DROPSET! 27.5/5

[Dr Squat]

I've gained about 1.5 kgs over the past week

That's a big percentage of your bodyweight.

[Shutupandsquat]

I've gained about 1.5 kgs over the past week

That's a big percentage of your bodyweight.

Yeah I know. Definitely a bit of fat, no doubt, but not much.