Bobby Got Back ...
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- bobmen10000
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Re: Bobby Got Back ...
bench
2x3x265
1x2x295
1x3x315 (shown)
2x6x275@6
pull aparts
6x10
I felt much better as bench went along -.minor discomfort but no real pain between sets, tight ass sleeves for the win again. I opted to do more reps on the 275 set as they felt very light, although I misracked the final set on the monos and dumped a few plates - never did that one before.
Squats
3x3x305@7??? to 14" box
leg extensions myorepish
20, 14, 11, 9, 7, 6 - Going to rpe 7 or 8/solid pump.
2x3x265
1x2x295
1x3x315 (shown)
2x6x275@6
pull aparts
6x10
I felt much better as bench went along -.minor discomfort but no real pain between sets, tight ass sleeves for the win again. I opted to do more reps on the 275 set as they felt very light, although I misracked the final set on the monos and dumped a few plates - never did that one before.
Squats
3x3x305@7??? to 14" box
leg extensions myorepish
20, 14, 11, 9, 7, 6 - Going to rpe 7 or 8/solid pump.
- bobmen10000
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Re: Bobby Got Back ...
bored & blood flowing
lat pulldown supine
4x10
hammer curls db
4x10
pull aparts
4x10
seated row
3x10
lat pulldown supine
4x10
hammer curls db
4x10
pull aparts
4x10
seated row
3x10
- bobmen10000
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Re: Bobby Got Back ...
Close Grip Bench
4x6x250
1x6x275 - shoulder saver (2" board)
SSB to Box
1x5x305@8 (overshot a tincy bit)
2x3x305
3x2x305
rope triceps pushdown myorepish
22, 15, 9, 7, 6, 5
4x6x250
1x6x275 - shoulder saver (2" board)
SSB to Box
1x5x305@8 (overshot a tincy bit)
2x3x305
3x2x305
rope triceps pushdown myorepish
22, 15, 9, 7, 6, 5
- bobmen10000
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Re: Bobby Got Back ...
OHP
1x8x135
6x4x135 - would do two sets with minimal break, then take a 2 to 4 minute break,
rinse & repeat.
SSB Good Morning
4x6x205
low back pump, not so sure about the hamstrings. I probably did the good mornings
poorly. I blame society.
Leg Extensions
5x15@numbess
superset (no break between any sets save for moving between exercises)
Standing Cable Curls
5x10
1x8x135
6x4x135 - would do two sets with minimal break, then take a 2 to 4 minute break,
rinse & repeat.
SSB Good Morning
4x6x205
low back pump, not so sure about the hamstrings. I probably did the good mornings
poorly. I blame society.
Leg Extensions
5x15@numbess
superset (no break between any sets save for moving between exercises)
Standing Cable Curls
5x10
- bobmen10000
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Re: Bobby Got Back ...
2-board press bench
1x2x275
1x2x305@7
1x2x325@6 (or less)
1x2x315@9
1x2x275@0
No idea what 315 was near failure while the preceding set was bordering on super
easy. Unracking fucks up my rpe scale (which is suspect anyway), although the final
double at 275 felt like 185, i.e. easy
SSB to 14" box
3x3x300@9
Forgot that ssb squats are generally (much?) harder than regular squats. Didn't have
access to a straight bar, or at least one that would allow me to go wide.
1x2x275
1x2x305@7
1x2x325@6 (or less)
1x2x315@9
1x2x275@0
No idea what 315 was near failure while the preceding set was bordering on super
easy. Unracking fucks up my rpe scale (which is suspect anyway), although the final
double at 275 felt like 185, i.e. easy
SSB to 14" box
3x3x300@9
Forgot that ssb squats are generally (much?) harder than regular squats. Didn't have
access to a straight bar, or at least one that would allow me to go wide.
- bobmen10000
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Re: Bobby Got Back ...
Bench
275x1, 2, 3, 3
295x1, 2
315@1, 2
320 x 3@7?
burnout larsen
1x12x225@7ish
1x11x225@8ish
320 moved easier than 275 - or at least felt better
Belt Squats
2x10@6
Leg Extensions
15, 11, 10
275x1, 2, 3, 3
295x1, 2
315@1, 2
320 x 3@7?
burnout larsen
1x12x225@7ish
1x11x225@8ish
320 moved easier than 275 - or at least felt better
Belt Squats
2x10@6
Leg Extensions
15, 11, 10
- bobmen10000
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Re: Bobby Got Back ...
Bench
275 x 2,4,3,6,4,8,3,6,4,10
Sort ran out of gas, spent about 45 minutes overall including a 10 minute break
before final set. Had to take off sleeves for last set as my arms were too numb.
Squats
belt squat - dumb arse version of myorepish
1x11@7
*30 second break*
1x7@7
*30 second break
1x6@7/8
275 x 2,4,3,6,4,8,3,6,4,10
Sort ran out of gas, spent about 45 minutes overall including a 10 minute break
before final set. Had to take off sleeves for last set as my arms were too numb.
Squats
belt squat - dumb arse version of myorepish
1x11@7
*30 second break*
1x7@7
*30 second break
1x6@7/8
- bobmen10000
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Re: Bobby Got Back ...
bnench
2x4x275@Ouchie
1x4x300@nothing
1x3x300@7
1x3x300@6.5?
Per the usual weight moved better as I went along.
Pull aparts and shoulder dislocations
5x15, 5x5
squat to 14" box
3x4x315@7ish
Moved pretty well
2x4x275@Ouchie
1x4x300@nothing
1x3x300@7
1x3x300@6.5?
Per the usual weight moved better as I went along.
Pull aparts and shoulder dislocations
5x15, 5x5
squat to 14" box
3x4x315@7ish
Moved pretty well
- bobmen10000
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Re: Bobby Got Back ...
blood flow day
circuit continious 4x
rope pushdowns x10
lat pulldowns wide x10
seated rows x10
curls cable
5x10
sled pulls light
10x60+ft
circuit continious 4x
rope pushdowns x10
lat pulldowns wide x10
seated rows x10
curls cable
5x10
sled pulls light
10x60+ft
- bobmen10000
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Re: Bobby Got Back ...
OHP
singles @ 135, 155, 175, 185 and 205.
Overshot the last single as it was RPE 9 or gasp...10. 185 was like a 7 though and I
was greedy.
density block 5 minutes
135 lbs
3 3 3 2 2 2 5
The triples were with close grip, doubles wider grip, set of five at ultra wide grip.
Slow Eccentric Curls hammer - 4 seconds
4x5x25 lbs
first set was more like 2 to 3 second count, last three sets were anywhere from 4 to
8 seconds and I likely did too many reps. I suck at real time math/counting.
Belt Squats
4x10@burn
used a westside athletic platform/cable style belt squat. Still don't know why it is so
hard and akward - 90 lbs felt like 405 lbs on my leverage squat at home. I worked
up to 180 lbs plus chains for a set, then used red bands for the final set with 180. I
think the cable is frayed or something as the resitance curve is brutal and janky as
hell. anyway, excuses for my profoudn weaknkess aside, i managed a decent pump.
Finished with 10x60+ feet sled drags. Waddle/Ran for the last 6 and ended up with a
major quad pump.
singles @ 135, 155, 175, 185 and 205.
Overshot the last single as it was RPE 9 or gasp...10. 185 was like a 7 though and I
was greedy.
density block 5 minutes
135 lbs
3 3 3 2 2 2 5
The triples were with close grip, doubles wider grip, set of five at ultra wide grip.
Slow Eccentric Curls hammer - 4 seconds
4x5x25 lbs
first set was more like 2 to 3 second count, last three sets were anywhere from 4 to
8 seconds and I likely did too many reps. I suck at real time math/counting.
Belt Squats
4x10@burn
used a westside athletic platform/cable style belt squat. Still don't know why it is so
hard and akward - 90 lbs felt like 405 lbs on my leverage squat at home. I worked
up to 180 lbs plus chains for a set, then used red bands for the final set with 180. I
think the cable is frayed or something as the resitance curve is brutal and janky as
hell. anyway, excuses for my profoudn weaknkess aside, i managed a decent pump.
Finished with 10x60+ feet sled drags. Waddle/Ran for the last 6 and ended up with a
major quad pump.
- bobmen10000
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Re: Bobby Got Back ...
Larsen Bench
1x7x225@?
1x9x225@between 0 and 5
1x14x225@7ish - being a little conservative due to no safeties set and unracking.
1x12x225@7.5-to8 - same as above.
The first set wasn't hard but I fooled around with bar placement on my chest and the reps were wonky. Second set was more normal, not really hard but didn't push it too much.
pull aparts
4x15
dislocations shouldere
4x5
"Comp" Squats - work on mechanics
3x3x235
My mechanics suck, tried to go wide on last set, squat was high but I can't really go lower. I prefer narrowish foot placement but it looks high even with fairly decent rom. squatting is dumb.
1x7x225@?
1x9x225@between 0 and 5
1x14x225@7ish - being a little conservative due to no safeties set and unracking.
1x12x225@7.5-to8 - same as above.
The first set wasn't hard but I fooled around with bar placement on my chest and the reps were wonky. Second set was more normal, not really hard but didn't push it too much.
pull aparts
4x15
dislocations shouldere
4x5
"Comp" Squats - work on mechanics
3x3x235
My mechanics suck, tried to go wide on last set, squat was high but I can't really go lower. I prefer narrowish foot placement but it looks high even with fairly decent rom. squatting is dumb.
- bobmen10000
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Re: Bobby Got Back ...
Bench
285 x 3,6,4,8,4,6
1x8x305 - 2 board
Squat to Bench
3x4x325
285 x 3,6,4,8,4,6
1x8x305 - 2 board
Squat to Bench
3x4x325
- bobmen10000
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Re: Bobby Got Back ...
circuit 4x
lat pulldown wide x10
triceps pushdown x10
overhead triceps extension x10
hammer curls continious to 40 reps - started to hurt so stopped
sled pushes
10x30 yards
lat pulldown wide x10
triceps pushdown x10
overhead triceps extension x10
hammer curls continious to 40 reps - started to hurt so stopped
sled pushes
10x30 yards
- bobmen10000
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Re: Bobby Got Back ...
larsen bench
4x8x245
1x4x305@7 - with bench daddy
band pull aparts
4x15
face pulls purple band
4x10
Belt Squat
3x10@tired&cold (no real warmup didn't help either)
leg extension
1x12@legs shaking due to being tired and cold
4x8x245
1x4x305@7 - with bench daddy
band pull aparts
4x15
face pulls purple band
4x10
Belt Squat
3x10@tired&cold (no real warmup didn't help either)
leg extension
1x12@legs shaking due to being tired and cold
- bobmen10000
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Re: Bobby Got Back ...
long holiday break from lifting - feel pretty good
bench
5x225
5x245
3x5x275
two board
1x3x315@7ish (foot slipped else it was sub 5)
pull aparts
3x20
Squat to 14" box
2x5x235@0
1x5x325@7 or 8 - could have grinded for 4 or 5 more reps but form was starting to
get iffy at 5 reps.
pushdowns
5x10
cable curls
5x10
bench
5x225
5x245
3x5x275
two board
1x3x315@7ish (foot slipped else it was sub 5)
pull aparts
3x20
Squat to 14" box
2x5x235@0
1x5x325@7 or 8 - could have grinded for 4 or 5 more reps but form was starting to
get iffy at 5 reps.
pushdowns
5x10
cable curls
5x10
- bobmen10000
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Re: Bobby Got Back ...
Ohp
3x5x135
1x5x155
1x5x165
1x5x135
Pull aparts
5x20
Sumo dead
5x3x315
1x1x405
3x5x135
1x5x155
1x5x165
1x5x135
Pull aparts
5x20
Sumo dead
5x3x315
1x1x405
- bobmen10000
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Re: Bobby Got Back ...
2 board bench
3x295
3x295
3x315
3x325
larsen finisher
1x12x225
leg extensions and curls - consec sets
4x15, 4x12
3x295
3x295
3x315
3x325
larsen finisher
1x12x225
leg extensions and curls - consec sets
4x15, 4x12
- bobmen10000
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Re: Bobby Got Back ...
Bench
290lbs x 3 6 4 8 3 6
The set of 8 was almost to failure. The last set was an improvement over the first set
of 6. A little disappointing, I guess.
Squat to Bench
2x5x255
1x5x255
1x1x305
1x1x345
These were difficult, had trouble getting to depth (14" box) on the fives.
pushdowns 5x10
cable curls 5x10
290lbs x 3 6 4 8 3 6
The set of 8 was almost to failure. The last set was an improvement over the first set
of 6. A little disappointing, I guess.
Squat to Bench
2x5x255
1x5x255
1x1x305
1x1x345
These were difficult, had trouble getting to depth (14" box) on the fives.
pushdowns 5x10
cable curls 5x10
- bobmen10000
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Re: Bobby Got Back ...
OHP
4 3 4 3 3 3
155 lbs
Leg Extensions
4x12
superset with
sled pull
4x2x60ft
4 3 4 3 3 3
155 lbs
Leg Extensions
4x12
superset with
sled pull
4x2x60ft
- bobmen10000
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Re: Bobby Got Back ...
2-board Bench
3x305@0
3x315@7 (probably guessing high, misgrooved it a bit)
3x325@6
5x340@6-7
wide grip larsen
1x15x225@9 (wanted to hit 15)
pull aparts
4x15
face pulls purple band
4x10
50ft carry trap bar 135lbs
5x trap bar rdls
10x bodyweight squats to box
*30 second break*
repeat 2x
3x305@0
3x315@7 (probably guessing high, misgrooved it a bit)
3x325@6
5x340@6-7
wide grip larsen
1x15x225@9 (wanted to hit 15)
pull aparts
4x15
face pulls purple band
4x10
50ft carry trap bar 135lbs
5x trap bar rdls
10x bodyweight squats to box
*30 second break*
repeat 2x