dbcb314’s strength log

ME Bench Press
Close Grip Bench Press: 315×1, 335×1, 355×1 PR 10lbs, 365×1 PR 20lbs
Bench Press, Feet Elevated: 225×5, 275×5,5,5
Pendlay Rows: 225×5,5,5,5,5
the 4×10 machine rear delt flyes and 3×10 pec dec

x:
xxxx1

Duration: 3 minutes

Box Squats:
405×1x1
445×1x1
485×1x1 (PR)
500×1x1 (PR)     http://youtube.com/watch?v=Bfz0ACwmYGA

Goodmornings:
245×5x5

Shrugs:
365×8x2
375×8x1
385×8x1

then 3×10 decline abs

Duration: 0 minutes

pull ups started hurting shoulders again… back to chins

Bench Press:
295x2x1

DE Bench Press:
205x3x8

Seated Military Press:
175x8x2
165x7x1
135x8x1

Pull Ups:
BW+50x5x1

Chin Ups:
BW+50x5x1
BW+60x5x1
BW+65x5x1
BW+70x5x1

then elbows out ext 5×10, strriaght bar preacher curls 3×10

Duration: 2 minutes

Sumo SLDL is gone. my back hurts like hell. sucks too because I think they are great other than that. may try reg sldl but those never really seemed to help anything. hell maybe I will just do pull throughs instead lol.

Paused Leg Press:
720x8x3
810x8x1

Sumo SLDL:
325x8x4

then leg extension 4×15, adductor machine 3×15, abductor machine 3×15, romain chair abs 3×10

Duration: 234 minutes

Paused Bench Press:
295x2x1
315x1x1
335x1x1
345x1x1 (PR)
325x1x2

3 Board Bench Press:
315x3x1
325x1x1
355x3x1
345x3x1

DB Rows:
100x10x4

then pec dec 3×12 and band pull aparts 3×12

Duration: 453 minutes

close stance squats are what i used to call oly squats. but, wearing knee wraps (even if lose) isn’t “olympic like”. plus I could probably get about an inch deeper if I really wanted it. but thats gay so who gives a fuck. My new name for them will be Euro squats because typing close stance squats is too long

close stance squatting is so much easier form wise. All you do is go down lol. its not like wide stance where you have to think “ass back, spread knees, chest up” ect ect. its a lot more natural. unfortunately i cant lift as much weight. not even close.

i started to do them without a belt and just really loose knee wras (I didn’t take them off between sets they were so lose). but then decided thats gay and its just restricting the weight I can use and playing with fire with my back. so i did them with knee wraps and belt afterwwards.

Euro Squats [loose knee wraps only]:
405×1x1
435×1x1     http://youtube.com/watch?v=M4uC9fBUaGA

Euro Squats [belt, knee wraps]:
405×1x1
455×1x1
475×1x1     http://youtube.com/watch?v=vHA-BWp0-Do

Goodmornings:
235×5x5

DB shrugs 3×20, Decline Abs 3×10

Duration: 9 minutes

worked up higher than usual because I had a camera and was checking form

shoulders ached from last ME day so I cut the amount of DE sets in half

Bench Press:
335×1x1     http://youtube.com/watch?v=r1sgyXvLj2k

DE Bench Press:
205×3x4

Seated Military Press:
185×8x1     http://youtube.com/watch?v=GcbGawM9d2o
205×3x1     http://www.youtube.com/watch?v=jVw7muY8o04
170×8x2

lat pull downs 3×8, elbows out ext 5×10

Duration: 9 minutes

Paused Leg Press:
720x8x2
810x8x1

Sumo Stiff Leg Deadlift:
315x8x4

Leg extensions 4×15, Hip Abduction 3×15, Hip Adduction 3×15, Roman Chair Abs 3×10

Duration: 342 minutes

Decline Bench Press:
295×3x1
325×1x1
340×1x1
355×1x1

3 Board Bench Press:
345×3x2
350×3x1     http://www.youtube.com/watch?v=PJQ6rqP_CQI

Chest Supported Rows:
160×8x3
135×8x2

then band pull aparts alt w/ db flyes 3×10

Duration: 60 minutes

from now on this 3rd ME movement will be a deadlift

Goodmornings:
245×3x1
275×3x1
295×3x1
315×3x1     http://www.youtube.com/watch?v=HXitp4y3-PQ

Rack Squats:
315×5x1
325×5x1
335×5x1     http://www.youtube.com/watch?v=8Nh_trepWlw

then decline abs alt w/ 90* back extensions 3×10

Duration: 321 minutes