Sex, Drugs, Rock and Roll

Squat:
100×5
135×5
155×5
175×5
205×3
155×8

top set was fast as fuck. it appears that not letting my back round gives me more speed.

Bench Press:
95×5
105×5
135×5
145×5
165×3
135×8

top set woulda been faster if i had someone help me unrack the bar. Im sure i can manage next weeks 165×5, but i might need to grab a spotter to help unrack, since im losing a bit of tightness from a fucked up bench height. The lower setting is at 4 board height, and the higher setting is a little higher than lockout so i look weird as fuck(no surprise here) getting the bar outta the rack.

Barbell Row:
95×5
115×5
135×5
155×5
175×3
155×8

Fuarrk back pumps. lats = destroyed.

need to eat more so i can win 165 and 170 bench next week.

(Insert witty post title here)

Squat:

100×5

135×5

145×5

145×5

Press:

65×5

80×5

95×5

120×5

Deadlift:

135×5

185×5

275×5

325×5

Couple of guys from the PLing team were there today and one of em said “good set” to me after i finished my 325 set. For about 30 seconds, i felt the glory of being recognized for something, then returned to the feeling of solitude and hating everything/everyone around me. Also some angry Indian guy was scowling at me the whole fucking time. I hope he wasn’t serious… I am a homophobic… Aced my organic chem test. did ok on my math one. wayy too many problems for a 1 hour test.

Made a bet with a guy on BB.com

The bet is that i need to bench 2 plates by april 15th. On Friday, i tested max, and i hit 190×1 but failed 200×1, so im assuming 195×1. Started Madcows since i DONT want to lose $50 for not adding a measly 30-35 lbs on my max which i think is completely doable.

 

Squat:
100×5
115×5
135×5
175×5
200×5

new form feels much better. tried to be as explosive as possible like fuzzy told me to do.

Bench Press:
95×5
105×5
115×5
145×5
160×5

loll. 145×5 felt heavier than 160.

Row:
95×5
135×5
145×5
155×5
170×5

done pendlay style. pretty nice pump tbh.

dat dere cell tech

Chest – Incline Smith Press
TT: 155x22RP
LT: 150x21RP

increased the incline a little bit more. like it this way much better.

Shoulders – DB Shoulder Press
50sx10
50sx8

im liking 2 straight sets better on these.

Back Width – Chins
BWx15RP

oh lawd. breakdown went 9/3/3. gonna keep at em until i hit closer to 20, then add weight.

Back Thickness – Barbell Row
TT: 155x20RP

forgot straps. woulda had more if grip didnt suck.

Deadlift:
275×5; 315×3; 340×3

easy. imma pull mid 500s by the end of the year so that my deadlift will be even higher than my squat+bench.

My bulging biceps

are nowhere to be found… yet.

Biceps –Incline DB Curl:
TT: 35s x 24RP
LT: 30s x 26RP

Forearms – Reverse Curl:
50x18SS

Triceps –Smith RGBP:
TT: 150 x 30RP
LT: 145 x 25RP

Legs –Squat:
175X5
205X3
230X1
205X3
175X5

Pretty solid session. Lost 2 reps on curl, but still hit 15-25RP range. went up in RGBP, and squats were smooth except for that single which setup sucked.

Thick, Solid, TIGHT

Chest – Smith Incline Press

TT: 150 x 21RP

LT: 145 x 17RP

Shoulders – Seated DB Press

TT: 45 x 20RP

LT: 40 x 20RP

Back Width – Underhand Grip Pulldowns

TT: 165 x 23RP

LT: 160 x 21RP

Back Thickness – Deadlift

TT: 240×3; 275×3; 315×3

added weight and reps on smith incline. kinda lold at shoulder presses. hit 13 before failure on the first RP, and my rep range on those is 15-25, shit went down fast on those though. Dont know why but i hate pulldowns. ill still do em, but im gonna look for a better exercise than pulldowns once i can rotate lifts. Thinking either chinups in the 10-15RP range or rack chins. But i feel like rack chins are for fat people Deads took 2 minutes lolololol.

 

BRO STYLE

Biceps – Incline DB Curl:
TT: 30s x 27RP

Forearms – Spider Curl:
TT: 40s x 18 SS

Triceps – Smythe RGBP
TT: 145 x 25RP

Legs – Squat
TT: 155×3; 195×3; 215×3

Sticking with floor deads and squat with a 5/3/1 rep scheme, deload those when needed. Takes 2 weeks to complete a cycle on those lifts instead of 4. Doing curls real strict and seeing what happens instead of using momentum.

Gonna get 16+ inch arms by the end of the year.

Doing whatever i want

Smythe Incline Guillotine Press: 145 9/5/3 = 17RP

DB Shoulder Press: 40s 10/5/5 = 20RP

UH Grip Pulldown: 160 10/6/5 = 21RP

Rack Pull: 405×8; 225×16

Cycle 1 – Wave 1: Squat Day

Squat: 155×5; 175×5; 205×8

Leg Press: 1px10; 2px10; 3px10; 4px8

Romaniam Deadlift: 135×5; 155×5; 175×5; 205×5; 225×3+2

Did RDL strapless, and sweaty palms forced me to regrip the bar on the last 2.

 

 

Cycle 1 – Wave 1: Bench Day

Bench Press: 110×5; 125×5; 140×11

Smith CGBP: 135×7; 135×7

T-Bar Row: 1px12; 2px12; 3px8; 3p+25×8

 

Smith CGBP is such a homo exercise. Will never do that again. Prolly do something like rolling tri extensions or something.