BCR's workout log.
 

Here we go fells.

6th week of deadlift cycle.

Deads - 460 for 2 singles
Box squats - 365x5
Bent rows - 155x4x8
DB curls - 50x4x8

Real happy with this. My lockout had been just a hair slow lately, but these 2 singles went right up with constant speed. Very hard pulls, but no sticking points. I was in the zone for sure.

Box squats was a PR also.

Bodyweight at 183. Chubby. :supergrin:

Stronger than da bull!!

Atta boy.

THis.

You guys kill me. :rofl:

I started this mess, so I gotta man up and post my meager squat routines.

I don't know what it is, but its very hard for me to keep my squat numbers up. I back off every year to ride my bike, with may have something to do with it.

I'm going to try 5/3/1 again for squats.

Squats - 205x5, 235x5, 265x7
Standing Calves - 270x4x18
13" box squats - 195x3x5

I tell ya what folks. I did this yesterday night, and by mid day today I had DOMS so bad it was ridiculous.

I must have found the perfect squat stance, cuz my legs are sore everywhere. From my ass down to my knees and all the way around.

Just foam rolled and broke into a sweat and made my eyes water.

Also did a quick Friday assistance workout.

Pullups - BWx5x7
Ab wheel - 9, 8, 8
Band pull aparts - 3x20

My poor pullups have nose dived. I used to be good for 12-15, and now I think 9-10 would kill me.

I always mixed in weighted pullups before, so maybe I need to mix them back in.

Ab wheel usually destroys my shoulders, but its been ok lately. I really miss these, as they crush my core.

1st week of new bench cycle.

Flat - 220x6x3 (6 sets of 3)
Narrow grip - 190x6, 210x5, 230x5 paused
Side laterals - 15x4x15
Face pulls - 50x3x18
DB Skulls - 35x15

Good deload week. All felt good and respectively light.

230x5 paused Narrow grip is a new PR. 5lbs over the 5RM I set 2 weeks ago.:supergrin:

DB Skulls are a nice little finisher.

Nice work. How close is your close grip? Feels all kinds of akward to me atm.

Index fingers touching the smooth center part of the bar (on my Texas Power Bar).

I think thats 17" apart.

With the longer ROM and pausing them, it really makes me launch the bar off my chest.

Cool thanks.

That's about where I keep mine. Any closer and my wrists start complaining. Funnily enough, my "conventional" grip isn't too much further out (index fingers on the smooth rings just out from there on a standard oly bar) or my shoulder starts complaining.

I just can't win.

Same here so far. There isn't much leeway in either direction for me

I'm not about to take chances with my shoulder with all the trouble I had last year with mine. I'll take the hit on strength because of the longer ROM to save myself the aggravation of being out of the game for a while.

Yeah my normal grip is pinkies just inside the rings. Thats very narrow according to most people I talk to. Basically a narrow grip in itself.

I've tried every grip possible, even index fingers on the rings (max legal grip).

Mini conditioning workout.

Ride spin bike for 60sec, then 30 sec of BW squats, med ball slams, mountain climbers, or jumping jacks. Repeat.

Did 12 rounds. 18 mins.

That's badass man.

Bad ass on my knees.

I try to hit 30 BW squats in 30 sec.

Its kinda rough on my knees. Makes them ache.

I bet it does. :rofl:

5/3/1 Squats

Squats - 225x3, 255x3, 285x6
Standing calves - 360x4x12
Low Box Squats - 205x3x5

I've been healthy all winter, but finally have the start of a cold or something.

On my heavy squat set, I thought my head was gonna pop off. It amplified my fever by 10. Kinda funny. Was waiting for my eyeballs to shoot out.

Or my pea sized brain come shooting out of my ears.

Hope that stays out of anyones sig line. :embarassed:

Nothing like watching your face turn purple in the mirror. Fun stuff, I hate squats.


Way to go though, you're kicking some ass.

"Bad ass on my knees"

That's just begging for two more lines.

Bad ass on my knees
I am the creep with the creaks
Pink underwear lives

Fridays quickie assistance

Weighted Pullups - 25 x 4, 6, 4, 7, 4
Ab Wheel - 9, 9, 8
Band Pull aparts - 3x20

On pullups I alternate overhand grip, then underhand grip.

Thats why the reps are all over the place. :supergrin: