BCR's workout log.

Discussion in 'Strength & Conditioning' started by BCR, Mar 2, 2011.

  1. BCR

    BCR BIGASS!!!!

    Bench day...

    Flat bench - 185x3, 205x3, 225x7x3 all reps paused
    Dips - 5x12
    Ab wheel - 3x10

    Wanna kill these ads? We can help!
  2. BCR

    BCR BIGASS!!!!

    Assistance work.....

    Seated Mil Press - 115x6x5
    Standing calves - 230x5x20
    Band pullaparts - 2x25

    Day of the Dead....

    Deadlifts - 425x3 paused conventional
    Sumo - 225x8 (farting around)
    Machine Rows - 150x6x12

    425 felt pretty good. My old Conv 3RM was 415.

  3. Is the picture your wife or GF?
  4. BCR

    BCR BIGASS!!!!

    Nah, just a special friend. :supergrin:
  5. BCR

    BCR BIGASS!!!!

    New Deads cycle started....

    Conventional Deads - 355x5x3 paused
    Sumo Deads - 315x3 paused
    Machine Rows - 155x6x12
  6. BCR

    BCR BIGASS!!!!

    Seated Mil Press - 145x6x2
    Standing Calves 230x5x26
    Band pullaparts - 3x25

    Flat bench - 205x5x5 paused
    Skulls - 90x5x12
    Hanging leg raise - 3x7

    Conv deads - 375x4x3 paused
    Sumo deads - 225x10 paused
    Machine Rows - 155x5x12
  7. BCR

    BCR BIGASS!!!!

    Seated Mil Press - 120x6x5, and 95x13
    Standing Calves - 230x5x25
    Band pullaparts - 3x20

    Conv deads - 395x3x3 paused
    Sumo deads - 275x8 paused
    Machine Rows - 155x5x12
  8. BCR

    BCR BIGASS!!!!

    Assistance work....

    Seated Mil Press - 130x5x4, and 95x15
    Standing Calves - 230x5x27
    Band pullaparts - 3x22

    Day of the Dead...

    Conventional deads - 435x3 paused
    Sumo deads - 315x5 paused
    Machine Rows - 155x5x12

    435x3 paused is a new 3RM for me. Yee-Haw!:supergrin:
    #168 BCR, Jan 21, 2013
    Last edited: Jan 21, 2013
  9. BCR

    BCR BIGASS!!!!

    Been a while since posting.

    Day of the Dead...

    Conv deads - 405x2x3 paused
    Sumo deads - 315x5 paused
    Light squats - 135x3x10
    Machine Rows - 160x4x12
  10. Good job on the deads. I know how exhausting they can be.
  11. BCR

    BCR BIGASS!!!!

    Day of the Dead....

    Conv deads - 375x3x3 paused
    Sumo deads - 325x5 paused
    Light Squats - 145x3x10
    Machine Rows - 160x4x12

    DB bench - 75x3x10
    Incline DB - 50x3x13
    Dips - 3x12
    Ab wheel - 3x9

    My shoulders have been bothering me a lot lately. Oddly, nothing seems injured, they just feel overworked.

    Not sure what the problem is, but i can feel them giving out while benching with a barbell. So I've been doing light DB bench instead to give them a break.

    I've always liked DB bench over barbell anyways. Feels much more natural to me.
  12. BCR

    BCR BIGASS!!!!

    Slowly trying to build back up. My focus was on conditioning for mountain biking over the summer, so my strength is down.

    Deadlift - 435x1, 355x2, 290x8x3 for speed (8 sets of 3)
    DB Rows 50x5x13
    Machine Rows - 140x3x10
    V ups - 3x15

    Flat bench - 190x5x5
    Narrow grip bench - 155x5x5 all paused, speed work
    Nosebreakers - 120 x 15, 12, 10, 10, 10
    Ab wheel - 3x10

    Squats - 185x3x5
    Front squats - 135x3x5
    Barbell Curls - 95x15, 10, 10. 85x3x10. 75x2x10 (8 sets total)
    Hanging Leg Raise - 3x9

    Seated Military Press - 95x5, 120x3, 140x1, 120x5x3
    Seated DB Press - 35x5x10
    Scapular Rows - 60x3x20
    Standing Calves - 260x5x25
    Band pullaparts - 3x20

    Just wanted to throw out a weeks worth of workouts. Trying to get some volume in.

    Bodyweight is down to about 175-177, @ about 11% bodyfat. I cut out most of my milk, and dropped about 5lbs and a bit of bodyfat without any extra conditioning.

    Strength is down across the board, but I'm atleast trying to keep something going. :supergrin:
  13. California Jack

    Millennium Member

    Welcome to the forum BCR, nice to have you here.

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