Getting Serious about Getting Big

[BeansNBroccoli]

Last heavy day for the week before next week's deload. My straps didn't come in the mail yet so I got all of my warm up sets with double over grip and my working sets cross grip. Front squats are the bomb, I'm super into them these days. They make me feel really strong.

deadlift
10x45lb
5x115lb
5x145lb
3x185lb
5x5x205lb

cable row
5x5x110lb

front squat
10x45lb
5x75lb
5x5x105lb

alternating incline hammer curl
5x5x20lb

one arm dumbbell row
5x5x65lb

weighted decline sit ups
3x15x30lb

barbell curl w/fat grip bar
20x45lb
2x15x55lb

[BeansNBroccoli]

Yesterday did not feel excellent... and I suppose that's why I'm taking a little bit of a lighter week. I'm so sick of the dark and the snow and the winter, it's really sapping my energy. Regardless, I'm trainin. I'm getting stronger. Today I'm in for squats and hopefully that'll feel a little more solid.

bench press
10x45lb
4x10x65lb

dumbbell shrug
4x10x65lb

weighted decline sit-ups
3x15x30lb

incline dumbbell press
10x20lb
12x20lb
2x10x25lb

[BeansNBroccoli]

Yesterday did not feel excellent... and I suppose that's why I'm taking a little bit of a lighter week. I'm so sick of the dark and the snow and the winter, it's really sapping my energy. Regardless, I'm trainin. I'm getting stronger. Today I'm in for squats and hopefully that'll feel a little more solid.

bench press
10x45lb
4x10x65lb

dumbbell shrug
4x10x65lb

weighted decline sit-ups
3x15x30lb

incline dumbbell press
10x20lb
12x20lb
2x10x25lb

[EdensDemise]

i give you my support i know what you feel when it is about winter snow and cold (fucking germany)

[BeansNBroccoli]

i totally didn't keep it light for squats today. oops. calculated out, i've got a new 1RM for squats at 193lbs (87.5kg). i plan to test real 1RMs in a few weeks and i'm hoping to hit 200lbs for my squat... we'll see! my quads don't fit in jeans anymore, can it be shorts weather yet? i think i might have bumped up my weight to ~127 lbs, but who knows how long it'll last... at least my hunger has been out of control which helps me eat enough.

squats
10x45lbs
10x95lbs
10x115lbs
10x135lbs
2x10x145lbs

wide grip pulldowns
4x10x80lbs

straight leg deadlifts
4x10x115lbs (used wraps, grip not excellent today and didn't want to push it)

face pull
10x30lbs
3x15x40lbs

[EdensDemise]

do you have a goal for squat? like i dont know to reach 100kg for the summer.?
anyway yeah shorts are ok, show your legs to the world! i did it with -15

[AndiMorris]

Some seriously excellent lifts here. Well done!!!

[BeansNBroccoli]

Yesterday was epic. EPIC! I got a new 1RM on my deads and basically just lifted like an animal for an hour and a half. I felt and feel fantastic.
This morning I went for a little 2 mile morning jog with my girl. Not too much distance but at least we were out moving despite the cold! I haven't gone for a run in probably 4-5 months, but today I felt so good and strong. Not sure why, after a heavy leg/back day yesterday, but it felt awesome. I'm blaming the stiff legs, making my hammies all supple hah

Deadlifts
10x45lb
10x115lb
5x145lb
3x185lb
3x205lb
2x225lb
1x235lb
1x240lb
1x245lb
1x250lb

Front Squat
10x45lbs
4x10x95lbs

Cable Rows
4x10x90lbs

Preacher Hammer Curls
3x15x15lbs (superset with...)
Weighted Decline Sit-Ups
3x20x25lbs

Straight Arm Pulldowns
15x40lbs
15x50lbs
15x60lbs

Dumbbell Rows
2x15x45lbs

[BeansNBroccoli]

Time was a little limited in the gym today and I stuck with a more bodybuilding type rep scheme and tried to hit most of the lifts with supersets. Bench felt good today, actually felt pretty strong. I'll be sticking with 5x5 for my squat and deadlift days, though.

bench press
10x45lbs
10x65lbs
3x10x70lbs (last three superset with...)
incline reverse fly
15x10lbs
2x10x15lbs

shrugs (w/thick bar for griiiiiiip)
3x10x115lbs (superset with...)
weighted decline sit ups
3x20x25lbs

bench dips
3x15 (superset with...)
alternating dumbbell ohp
2x20x20lbs

incline dumbbell fly
3x12x15lbs

[BeansNBroccoli]

I feel like a need a full hour of downtime to recover after heavy squat days. My hams are going to be screaming tomorrow, I can already feel it. Also, I tried the standing calf press machine at my gym and broke a ton of blood vessels in my shoulders (didn't notice until I got to the locker room to change... oops), so I don't think I'll be doing that again. There's an incline leg press machine though so maybe I'll get in there to hit calves every once and awhile... I never hit them directly because I don't often feel like they need it but I was in the mood today

squat
10x95lbs
5x145lbs
5x5x165lbs

bent over row
4x10x75lbs (superset with...)
standing calf press
4x10x340lbs

SLDLs
10x115lbs
3x10x125lbs

wide grip lat pulldowns
10x80lbs
3x10x70lbs

[HIT Rob]

Hey B&B,

I thought it was just me that burst blood vessels on the Standing Calf lol, its nasty looking. I've switched to standing on the dip/chin platform and using a hip belt calf raise, its a bit more hassle, but its better than looking like you've had 20 lashes of the whip:)

Best
Rob

[BeansNBroccoli]

Hey Rob, good tip! Maybe I'll give hat a shot next time I'm in the mood!

I've decided to start working in more deadlift variations to keep myself well rounded.

Snatch-Grip Deadlift from 4" deficit
10x45lbs
5x115lbs
5x5x125lbs

Cable Rows
4x12x90lbs

Front Squats
10x65lbs
5x5x105lbs

Front Raise
4x12x10lbs

Incline Dumbbell Curls
3x12x15lbs

[BeansNBroccoli]

Bench felt stronger than usual today. I'm gettin there! The fly supersets were pretty killer, but I liked them a lot and I can still feel it all along my back. Progress. Also, I'm not sure that I liked the skull crushers with a standard barbell, may go back to using the EZ bar if I continue to do them, or I may drop them out of my tricep work entirely because I strongly prefer dips and pushdowns.

Bench Press
10x45lbs
5x65lbs
5x75lbs
5x5x85lbs (last four sets superset with...)
Face Pull
4x10x70lbs

Barbell Skull Crushers
3x10x45lbs (superset with...)
Weighted Decline Sit Ups
3x15x25lbs

Incline Dumbbell Fly
3x10x15lbs (superset with...)
Reverse Incline Dumbbell Fly
3x10x15lbs

Alternating Dumbbell OHP (for speed!)
3x15x15lbs


Aaaaaaaand that pump just for fun

[maybenot]

Nice pic, great lifts!
How`s your weight / body measurements going ?

[EdensDemise]

uh i hate skull crusher, i would choose sit french press 3000 times.
i see a nice tricep growing strong there
i am curious about that tattoo