Chalky's Journal

Bench day
warmup
comp. paused doubles
275x2 video
280x2 video
had to 290 going up for one and my quad cramped up, had to dump the weight.
225x8 touch n go

Incline bb
225x2
205x3x2
185x5

OH press standing
135x7
135x6x2

RGBP
225x5x3

Nice numbers man. Your incline presses are huge! Lookin powerful in the vids too.

toolman4052


Nice numbers man. Your incline presses are huge! Lookin powerful in the vids too.

Ha I hate my incline numbers, they seem too low to me but eh maybe not.  Thanks for the comments bro.

Good numbers.

Just some friendly advice, but I would preform an overhead pressing movement (especially with no leg drive) before an incline bench press so that you do not exhaust the shoulders.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Good numbers.

Just some friendly advice, but I would preform an overhead pressing movement (especially with no leg drive) before an incline bench press so that you do not exhaust the shoulders.

Thanks man, My bench is my main focus right now, not my shoulders, or else I would.  If I do OH's after my flat bench then my incline will suffer.  I always switch my exercises around and some days I do shoulders first, today was focusing on bench though.

Oh, I see.

Yep it's all in individual goals. If your goal is chest development then wise decision.

Good luck with your progression bro.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ya man, i really liked that form.  with how easy and controlled it was and that being my 4th set i would have gone up, but my biceps were killin from the weighted chin-ups lol.  i normally do do that after bench press on mondays, but i did the db row instead because for past 2 weeks been doing db quite a bit.  i'm switching back to bb on monday.  i really feel i'm ready to start throwin up eaven heaver working sets than 230 now on bench.  thnks for lettin me know what you thought of the form on the bb rows

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

no problemo kubs

Workin on those wings...

Good back development!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

thanks braseff

ya man, thats whats up.  put some pants on dood LOL

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

lol when you got glutes like mine you gotta show em off, you guys are lucky I wasn't butt ass naked.

squuaaatin day
low bar squats
warmup
135x10
225x5
325x1x2 vid posted in critique my training
225x15 video

yes I know I suck at squatting, but it'll get up there soon enough.

On my first 325 attempt I got to the bottom and split the hell out of my boxers. Don't know why I was squatting in boxers but that never happned to me. I thought it was pretty funny though lol.  I remember connely saying he did the same thing not long ago, what a coincidence haha

SLDL
315x7
315x4x2 video
my grip started to give on these, no chalk today. It doesn't look like 315 on the bar but it is.

then did some calf raises with 225

I'll do my upper back later, I'm hungry and tired right now.

Chalky Palms


SLDL
315x7
315x4x2 video
my grip started to give on these, no chalk today. It doesn't look like 315 on the bar but it is.

Whoa. That's freaking ridiculous dude

did you see the vid on my journal how i do sldl?

oh ya, heres one of my new favorite workouts.
http://www.youtube.com/watch?v=HpM-cyeZQ3s

what do you think of those?

thats beast man on your sldl. and what you talking about your squat sucks?  mine suck worse dude.  technically i've a noob to squats.  i never used to do them because i would never do legs.  i was a baby when it came to legs.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan


did you see the vid on my journal how i do sldl?

oh ya, heres one of my new favorite workouts.
http://www.youtube.com/watch?v=HpM-cyeZQ3s

what do you think of those?

thats beast man on your sldl. and what you talking about your squat sucks?  mine suck worse dude.  technically i've a noob to squats.  i never used to do them because i would never do legs.  i was a baby when it came to legs.

First off I'll say that your form on those clean to front squats is pretty much perfect, lookin good on those.  I've done them before, never on a regular basis but I throw in the OLY lifts every now and then.  On your sldl's I'd say drop the box and focus on keeping your back straighter,  it has nothing to do with why people normally say don't round your back on deads, blah blah blah I round my back on deads and that is fine.  But, on sldl's when you round your back you release some of the stretch on your calves and hammies and it takes them out of the lift somewhat.  So like I said I'd drop the box for now until you get your flexibility a little better and focus on keeping your back straight and lifting the weight with your hammies.  Its hard to explain you just have to feel it.  When you get the bottom squeeze your glutes, ass, whatever, and your hamstrings to extend the weight up.  Some people don't even touch the ground without a box when doing sldl's because you can hit them hard with a minimal range of motion. 

Lol about my squats, I just feel that compared to a lot of other people it really isn't that high.  I'm never really happy with my numbers so I'm always motivated to increase them.  I think thats why I make gains so fast in the strength department.  My head never tells me that I'm good enough and that there is always room for improvement.  I am happy that I'm making progress though, even though my form was sh!tty on that 325x1. 

i'm thinking of looking into some comps when i get home.  my routine im on is pretty much strength training, but i want to change a few things.  i'll work it up and hit you up about it later. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

hell yea, we have pretty close numbers, how much do you weigh?  I definitely wanna do a raw comp sometime soon as well.

push day, shoulder tri intensive

bench touch n go
warmup
225x5
285x3 video
275x3x2

Push press
175x5 video The vid cuts of at 4 because my battery died on my phone, oh well you get the point. I also hit one of the ceiling I-bars on the first rep you can hear it, messed me up a little.
175x4
135x10

RGBP
225x8x3

Side laterals
15x10x2

JM press
105x8x2

Dang man. I bet you'd be close to a 320 max.

How wide do you go on RGBP's?

shoulder width on the reverse grips, your arms should be comin down right beside you on the negative.  So in other words, no elbow flare, just like a cgbp but opposite grip. 

Chalky Palms


shoulder width on the reverse grips, your arms should be comin down right beside you on the negative.  So in other words, no elbow flare, just like a cgbp but opposite grip. 

Are they mainly for triceps or what?

yea man, tricep exercise

i am between 200-205 @ 5'10.5"

were you tryin to start some noob comments on the critique routine thread? LOL.  i thought it was pretty funny.  if you were serious i explained what was up on the thread LOL.  definetely not for the week hearted.

thats so funny you hit the cieling!! ya boy, i'm not the only one LOL!  why did you go down to 135 for last set??  Dude, i bet if you did a clean press it would be much easier whereas your momentum will get it up.  i need to move up in weight myself.  i love to just add weight and do it ya know.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

toolman4052

Chalky Palms


shoulder width on the reverse grips, your arms should be comin down right beside you on the negative.  So in other words, no elbow flare, just like a cgbp but opposite grip. 

Are they mainly for triceps or what?

very explosive lift as well.  i love it!
 
ya, triceps for sure!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I tried those reverse grip bench presses numberous times in the past.

I personally like them better a close grip bench press.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

KublaKhan


i am between 200-205 @ 5'10.5"

were you tryin to start some noob comments on the critique routine thread? LOL.  i thought it was pretty funny.  if you were serious i explained what was up on the thread LOL.  definetely not for the week hearted.

thats so funny you hit the cieling!! ya boy, i'm not the only one LOL!  why did you go down to 135 for last set??  Dude, i bet if you did a clean press it would be much easier whereas your momentum will get it up.  i need to move up in weight myself.  i love to just add weight and do it ya know.

I'll start doing some clean n presses every now and then.  The 135 set was a straight press set it wasn't a push press.  I probably should have said that.   The noob comments were a joke lol my serious critique of it was in you journal.

dude, you gotta check out the routine section.  its gotten pretty funny. LOL
gonna start today.  i'm pretty stoked.  i slipped on a rock yesterday cause of the snow.  pretty pissed about it, but feel fine...at least right now i do.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Yea you gotta be careful, its all icy here now and last year was when I broke my ankle from slipping on a patch of ice.  I walk like an old lady now whenever there is snow on the ground lol.  No way I'm not squatting again for 6 months.

Back at school, and back to a crowded gym, not sure how many vids I can take it is always packed as hell. 

Flat bench bb
135x10
225x4
275x3
300x1x3

Shoulder press seated db
60x7x3 too easy

French press seated
105x5x3

Hammer press incline machine
6 plates x7x3

gained some solid weight over my break, I'm up to 207 right now.