Chalky's Journal

hell yes

Flat Bench
135xsomethin
225x4
245x1
285x2, I was just tryin to get this once or so but they went up easy as fvck.
300x1, thought I would try it and I got this easy too, happy as hell
275x2
265x2
255x3

Incline press
185x6x3

OH press
135x7x2

JM press
95x8x3

Anyways I'm excited as hell, I always pictured my first 300 attempt as something that would be hard as hell, turns out it was just another day in the basement, onwards to 350

Haha your probably the first person i've met in a long time that does reverse grip bench, I did em on a split a while ago works triceps great i'll work em in there every now and then. Nice bench go for 315 3 plates is the man.

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

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

ha thanks man, I'll have 315 in a week or two easy.

connelly


Haha your probably the first person i've met in a long time that does reverse grip bench, I did em on a split a while ago works triceps great i'll work em in there every now and then. Nice bench go for 315 3 plates is the man.

i did rgbp on monday and it was pretty good lift.   i just added it in at the end.  gettin the bar off the rack on the first set was pretty ackward, but came natural after the first set lol.  i liked how far the elbows went down and could really feel it in the tri's.
 
--so, uh 3 plates is 315 eh? lol, i just added that on the calculator.  it was funny yesterday when we put the plates on for my deads i stood there and asked "3 plates is 305 right?" and we all stood there for a second tryin to do the math and all agreed that it was 305lbs LOL.   thanks for the math lesson connelly!  and i'm supposed to be military intel LOL.  been out of school too long...

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 you might be confusing it with 4 plates - 405.

I seriously think I'll put up 3 by the end of next week, 300 went up easy. 

Be careful unracking the weight for the rgbp, I usually do it on a smithe when I don't have a spotter (only time I ever use that damn thing) or I grip it normally and twist my hands around one at a time which is kinda tricky but it works.  It gets a lot harder once you start doing 200+ with it.

i wish it was 4 plates.  give me few more weeks and i'm sure i'll be pull'n 4 plates no prob.  few weeks ago i was at a different gym and these SF guys were doing deads.  their working sets were 6 plates on each side.  come to find out the other day one of my friends found out from one of his friends that goes to the gym at that base these SF (special forces) guys workout at are all juicin.  LOL, after i heard that i was like no damn wonder 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 I thought you were on some gear too? no? 

6 plates is pretty nasty, I'll be gettin 5 soon

lol, i wish right...

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.

todays liftin

Flat bench
135xsome
225x4
245x1
305x1  vid posted
285x2
275x2
255x5

High Incline bb
195x4
195x3x2

OH press standing
135x5x4

French press bb
105x5x3

sic vid man!  i should start puttin up some vids.  i'll put up a deadlift vid this week for sure dude.  ima go nuts on it too!  i think i can pull 500lbs....if my grip can handle it that is >.<

tomarrow i'm gonna keep at the dumbells on bench.  apparantly a couple weeks off the bb bench has helped!  how do you find out what the records are for your state?

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.

bro I would definitely like to see a vid of that if you pull 5 hundo, that would be impressive, hell 5 plates is damn impressive. 

all right.  i'm so psycked for it already!! damn you got me all excited now >.<

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.

legs and back today

Squats low bar
warmup
275x3
295x3
310x2
225x15, wanted 20, all the pyramiding wore me out.

SLDL
225x10x3

Calf raises w/ bar on back
225x15x2

Chins
bwx10x2

Bicep curls db
45x5x2

no deads today

i'll do a vid today of some weighted dips lol.  i cant wait till tomarrow

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.

you better have a few small children hanging from you, when are you pullin again.

either that or one BIG child (aka a 100lb baby) hanging 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.

KublaKhan

connelly


Haha your probably the first person i've met in a long time that does reverse grip bench, I did em on a split a while ago works triceps great i'll work em in there every now and then. Nice bench go for 315 3 plates is the man.

i did rgbp on monday and it was pretty good lift.   i just added it in at the end.  gettin the bar off the rack on the first set was pretty ackward, but came natural after the first set lol.  i liked how far the elbows went down and could really feel it in the tri's.
 
--so, uh 3 plates is 315 eh? lol, i just added that on the calculator.  it was funny yesterday when we put the plates on for my deads i stood there and asked "3 plates is 305 right?" and we all stood there for a second tryin to do the math and all agreed that it was 305lbs LOL.   thanks for the math lesson connelly!  and i'm supposed to be military intel LOL.  been out of school too long...

Haha good job there (: Chalky you could get 315 your next workout I promise just do it (: I really want a 3 plate bench haha even though that'll be a while 2 plates just isn't as cool.

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

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

ha I was gonna do some speed bench today but yea I really wanna try 315, we'll see what I end up doing.

I was set on doing 315 tonight, I even bought 20 more lbs in weight to do it, but I decided on some tri intensve work and speed bench instead.  I've worked to a max single 2 bench days in a row, mainly due to the excitement of putting up 300 for the first time, but now I need to get back into my routine.

Started with some cgbp
225x8 video
225x5x2

Speed bench 50% of max
155x3x8

OH press standing
155x3x3

French press bb
95x5x3 video

60 rep raises (20 front, 20 side, 20 rear, no rest)
10lbs in each hand

huh, i do a much closer grip than that on close grip.  my hands are pretty much touching.  is there anything wrong with that?

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


huh, i do a much closer grip than that on close grip.  my hands are pretty much touching.  is there anything wrong with that?

I vary my grips but the correct grip width is usually just inside shoulder width apart.  Any closer and you are probably putting unneeded stress on your wrists, if it feels comfortable for you like that then it should be fine though.

it doesnt feel comfortable >.<
 
ffs thats why my wrist hurts i think

see this is why its a good idea to be posting vids.  i'll start doing just inside shoulder width.

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.

high rep deads
325x13 vid posted
325x10

Squat
275x5x4

BB row, bar on floor for each rep
175x10x2

SLDL
315x5x3

chins
bwx10x3

BB curls
115x5
95x10x2

i'm pretty sure i'm doing sldl correct, but could you post a vid of those.  i'll do the same this week when i do them on friday.  315lbs sure is a lot!  i stand on a box and go all way down and touch the top of foot with bar. 

dude my upper back is sooore 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.

Yea man I'll post a vid in a few days when I do em again, I'd do it now but I don't wanna kill myself lol

do you use a platform for a longer rom?

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


do you use a platform for a longer rom?

Nope, I'm not flexible enough and my hams get hit pretty hard as it is.  I think me needs to stretch more.

sorry to keep takin up your space here, but could you check out the other two vids of my deadlift and let me know if i'm doing the same thing with rising too fast before i use my hips?  i dont quite understand...

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


sorry to keep takin up your space here, but could you check out the other two vids of my deadlift and let me know if i'm doing the same thing with rising too fast before i use my hips?  i dont quite understand...

it's all good, and yes you are.  You are doing what I was doing in my first vid which makes it look more like an SLDL.  The difference is that in your vids and my first one our knees lock out way before our hips do.  If you look at your 435x1 for instance your knees lock out and then you still have to lock out your hips to get the rest of the weight up.  If you watch the vid I posted today you can see that I fixed this a little bit.  Knees lock out almost same time as my hips come forward.  If I was gonna help you fix it I would say to get back on your heels more, sit back more, and get your head up, try looking more upwards than downwards, it forces you to keep your chest high and your butt down.

ok, that makes sense. thanks!  i read some more about this problem in the SS book.  that book is very good.

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.