The New Standard - Page 4

rEmY · 11-16-2006, 09:02 PM

Quote:

Originally Posted by Standard

Back Day

Finally got back to the gym, been far too busy with school this past couple of days, and then next couple weeks don't look any better. Overall not the greatest workout but i feel great to have gotten to the gym again.

Pullups
10
8
8

BOR
135 x 15 (warmup)
135 x 15 (warmup)
185 x 10
225 x 8
245 x 6

Deadlift
245 x 8
315 x 5
365 x 1
405 x failed (manged to rip off alot of skin)
405 x failed
315 x 1 (double overhand)

one arm DB row
125 x 10
125 x 10
125 x 10

BB curls
85 x 10
110 x 5
110 x 5

DB hammer curls
50 x 6
35 x 6

How come you do upper back work before deadlifts? If i did that, I know my deads would suffer.

**Standard** · 11-16-2006, 09:19 PM

Quote:

Originally Posted by rEmY

How come you do upper back work before deadlifts? If i did that, I know my deads would suffer.

i know i am going against normal logic of deads first

but I actually find that the BOR really help to get my lower back ready for deads, usually i go a bit lighter on the BOR when i go up to 4 plates then i did today though.

I've also tried deads first and didn't notice much difference but i may try it for my next PR attempt in probably 2 weeks.

**Standard** · 11-17-2006, 08:59 PM

Shoulderz

Really sore from the workout yesterday, forearms are burnt out and spasing, backs nice and tiight and bi's are sore. Decided to go work out anyways, nothing heavy just some light shoulder work and worked on my form for cleans and conditioning.

Weights

OHP
95 x 10 warmup
95 x 10 warmup
135 x 8
155 x 6 PP
185 x 1 PP

Hang Cleans
135 x 15
135 x 15
135 x 15
135 x 15

Seated DB press
70 x 10
75 x 10

Conditioning work

HIIT
4 sets 200 M sprint, 1 min rest

Stairz
6 sets
Rest
5 sets

**Standard** · 11-23-2006, 09:48 PM

Chest

Have had alot of time off since the last workout, and felt really good working out today.

Bench
135 x 15
135 x 15
185 x 8
225 x 4
245 x 2 (little help at the bottom of rep 2)

Incline Bench
185 x 8
205 x 6
175 x 8
155 x 8

Decline
185 x 8
225 x 1 (cramp in leg)
185 x 6

Pec Deck (not sure if these are accurate weights...)
200 x 15
280 x 8
200 x 10

Dips
BW x 10
BW +45 x 3
BW x 8

fat_wilhelm · 11-23-2006, 11:26 PM

Good work, man. Why always w/ the flyes or pec deck on bench day, though? Do you really feel you get much from them? At least put the dips in front of 'em and finish w/ the cheese ball stuff. That said, I'd also pick either dips or declines on any given bench day and concentrate on whichever one that is, then switch it the next time around.

**Standard** · 11-24-2006, 01:10 PM

Yeah i normally avoid the pec deck, just cause i hate machines but i was working out with a few guys so i said what the hell. I do find that the flys add to the workout and they really give the chest a good stretch. Decline was the same, very seldomly do decline as i usually do dips instead.

I usually do the flys then the dips to give my tri's a bit of a break between bench and lifting my heavy ass. I'll try skipping out on the flys and adding more dips for the next couple weeks and see how that goes.

**Standard** · 11-24-2006, 10:35 PM

Deads

Mangaed to work in a workout today, don't have much time lately with school taking up all of it but fuck it i wanted to lift,

Pull ups
8
8

BOR
95 x 15
135 x 15
135 x 10

Deads (OH for overhand)
225 x 8 (OH)
315 x 5
365 x 1 (15s static hold)
405 x 1 (15s static hold)
415 x 0
415 x 0
315 x 1 (OH)
315 x 1 (OH)
365 x 1 (Oh)
415 x 0

i think a lack of calories kinda killed me today, no where near enough to lift heavy. Had a chocolate bar and a caffeine pill before hitting the gym for some energy.

**Standard** · 11-28-2006, 05:10 PM

Cleaning day

Working on getting the BW clean and press, got the clean aspect now just have to work on the press. Helped another guy learn how to clean properly (we'll as best as i know), really made me realize how hard this exercise is to learn.

Clean and Press
95 x 10 warmup
95 x 10 warmup
135 x 8
155 x 3
185 x 1
205 x 1
215 x 1
220 x 0 (cleaned but no press)
220 x 0 (cleaned but no press)

Cleans
225 x 0 (bad form)
225 x 1
235 x 0 (close but missed the lock out)
235 x 0
135 x 8 (showing another guy how to clean)
95 x 5

SOHP
95 x 10
95 x 10
135 x 5 (arms offical dead)

BB Shrugs (straps are torn apart)
315 x 10
405 x 5
405 x 5

DB shrugs
125 x 25
125 x 25

Cardio

1 km run to cool down

**Standard** · 11-29-2006, 08:18 PM

Legs

Ok so i normally do legs after shoulders without much problem, i don't normally do as much cleaning as i did yesterday. My traps were so sore i actually had trouble squating as i had to put the bar alot lower then i liked. That and the sore traps let me know my form for cleans needs some work.

Warmup

Slow 1 km jog followed with stretching

Squats
95 x 10
135 x 10
185 x 10
225 x 8
315 x 5
225 x 4

SLDL from step about 6"
135 x 10
225 x 10
275 x 8
315 x 3

Side bends on back extension machine
10 x 25lb DB
10 x 50lb DB
8 x 75lb DB

**Standard** · 12-01-2006, 05:49 PM

Chest

Little different approach today, i am going to be doing a quicker workout with less rest time between sets to change things up for awhile. Rest between sets was around 1 - 1.5 mins.

Light jog followed by stretching

Bench
135 x 15 warmup
135 x 15 warmup
185 x 10
225 x 6
245 x 2 (this set just sucked ass)
205 x 6
135 x 15

Incline Bench (chest was dead after the min rest periods)
135 x 10
155 x 8
155 x 6
135 x 10

BW Dips (last rep was slow negative with static hold at bottom)
8
8
8
6
4

French Press
60 x 10
70 x 8
60 x 8

Burpees
25 at a time of 1:45