Chalky's Journal

Kubs, vdk, connelly - thanks guys

connelly that is what I was doing with the 275 set.  If I did 295 I'd essentially have to press ~300 twice in a row, I just think it is a little high for an acclimation set.  The weight feeling heavy wasn't really my problem though, I had good speed going up and I just hit a wall right before lockout.  Gotta work on some more tricep stuff to break through that sticking point.  I'll have it soon!

Sounds good, IDK I just like going with aggressive lifts before maxing..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Have you done some 110% 1RM lockouts?

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No I don't have a rack in my gym where I can adjust to safety bars to do rack bench.  I might try some 4 or 5 boards to help.  It sucks cuz my arms arm long as hell (76in wing span) so I have to press a mile to lock out the weight. 

No excuses now.. ;)

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ha oh I'm not, I like my long arms, they help my dead lifts lol

hooyah to that! Long limbs have they're advantages. Try mma and find out quick!

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"The weight feeling heavy wasn't really my problem though, I had good speed going up and I just hit a wall right before lockout"

try ammonia next time.  internet is too slow to bring up the quotes so did my own. 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.

ha I try to pump myself up as much as I can before the lift.  I've never used ammonia and honestly I'd feel a little weird breaking some caps and gettin all riled up at my packed ass gym right now.  If I was home I would definitely try them out.

pull day

Low bar box squat, to parallel

225x3
245x3
275x3
315x3
335x1 PR

Sumo deads
135x10
225x10
315x3
365x3
405x3
445x3
475x1 PR, My grip was slipping but I locked it out easy, I can feel 500 goin up soon.  I probably would have tried it if I wasn't doin all the triples beforehand.

Good AMs
warmup with bar
135x10
155x10x2

BB lunges
135x5x3 each leg

DB row
80x10
115x5x3

Hip abductor
warmup
stack x 10
stack + 25 x 10 x 2

Hip adductor
warmup
100x10
stack x 10 x 2

DC calves
220 x 5

Cable crunches
warmup
120x10x3

Side raises
50x10 each side
75x10x2 each side

SFJAKSJFAKSJFA;KJF;!!!!!!

box squats!! nice bro!  box squats def arent for nubs.  thats one of my boxes to check in my routine after i get home.

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 thanks man, I like doin them but damn they are hard.  Definitely good for explosiveness though.

Bench assist

Speed bench
warmup
175x3x9

Floor press
135x10
225x3
245x3
265x3

Incline DB
95x10
100x4x2

easy day

lol about the box squats.  damned explosive for sure.  sometimes you just wanna sit and not get back up.  i'm devising a powerlifting routine that i'll start in april.  i'm going to take march off.  takin fam to disneyland and got some catching up to do if you know what i mean so just gonna chill during april.  gonna get a diet plan in order so i time my carbs/protiens just right.  going to be nice to do my own meals again.  dude, my traps are pretty sore today LOL.  after yesterdays lifts i wanted to take an ice bath!! 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.

That is awesome man, my routine is very much a powerlifter's routine and my big 3 numbers are still going up.  I weighed 213 this morning as well haha.  I've been eating hardcore.  You are gonna be a monster once you start being able to eat more my man, march is going to be a sad time lol.

Speed squats
135x10
185x3x9

Dead lift
135x10
225x5
315x3
405x2
500x1  got an audience, very happy bout this

BB row
warmup
185x7x3

Lat pulldown, free motion machine
80x10
120x5x2

Weighted Hypers
35x10
45x10x2

Hip abductor
warmup w/ stack
stack + 25 x 10 x 2

Hip adductor
100x10
170x5x3

DC calves
250x5

Calve extension
130x15 pause at top

One-arm Cable curls, drop sets
45x10
40x10
35x10
30x10

If I saw someone with a 500lb Deadlift I'd be in that damn audience as well. Way to put me to shame. lmao

Good job.

THATS WHATS UP DUDE!!!!!! GRATZ!!  an audience eh? thats awsome.  did you hand out flyers on campus? haha, jk.  my gym is split into two rooms and these guys on the other side i could tell came to the doorway and were watching.  i saw them in the mirror.  plus the weight comin down on that floor is VERY loud so people are like wtf is goin on in there. LOL

nicely done man!  6 plates is next!!

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.

haha yea, I saw one guy looking at me when I was loading the 5 plates on each side and he was kinda shaking his head and I thought he was talking sh!t or something and after I pulled it he came up to me and say nice pull bro.  And damn right kubs, 6 plates is next!

^^thats what i like to hear!

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.

Ah one more day, one more big lift.

Flat bench
paused all reps up till 295
135x10
185x5
225x3
245x2
275x2
295x0, I fell back out of my groove here, couldn't straighten it back out.
295x1, smoked
315x1 big PR for me
225x10, backdown set

I wasn't bad ass enough like kubs to try 320 but I got 3 plates so im happy lol.

Seated DB shoulder press
70x4x3

Weighted dips
bw x 10
bw + 45 x 10
bw + 90 x 5
bw + 135 x 2

Incline BB press
185x5x3, caked by this time

Dang you two, I want to be in the 3 plate club.  I'm still a long ways away though, I think I have a bit of a mental block when bench pressing sometimes, really have to focus mentally to move the weight.  Good job on the 315.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Yea I had a pretty bad mental block with the 3 plates, missed it 2 times before today.

KSAF;SKDJFKAJIII!!!!!! beast man!  i dont know why i tried for 320.  315 for me went up smooth and not too hard (thats what she said) so i decided to throw on the extra 5 pounds.  whats another 5 pounds anyways???? so i thought.  5 pounds will make you or break you and it broke me LOL.  i'll get it next week.  great work!

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.

ha thanks man.  I saw you hit 315 in your journal before I left for the gym so that gave me some motivation lol.  My partner missed it by a few inches right before me and it went up pretty easy for me.  I was thinking about adding the 2.5's but I figured I'd hit a back down set instead.  225 felt so light after the 315 set haha.

well it is 90lbs less. lulz ;)

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Lol my point is....it felt more like 135 then 225.  Got it?

19 is pretty thick. Some of my buddies have 22+, have to get custom suits/shirts. That get's expensive!

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I guess I have to hit up the neck curls then!

For future reference these are the rest of my measurements:

Biceps- 15 3/4
Chest- 45
Mid-quad- 26.5
shoulders- 53
neck- 19
waist- 35
calves- 16.5
Forearm- 13
Wrist- 8

Need to put on some leg size for sure

rippedchick


19 is pretty thick. Some of my buddies have 22+, have to get custom suits/shirts. That get's expensive!

??
 
chalky, you have a power suit?  what are you talking about ripped?  im confused LOL.  dude, find me a link to a good power suit could you?  all i'm finding is the power briefs and shirt, not one piece. 

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.