17th April Workout Vids

[coolcolj]

Vids from yesterday's workout!

OverheadPress 130x3, 165x2
2.6 megs - Right click on link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_OverheadPress130x3_165x2_18April03.mpg

Supported Rows PR 92.5lbs 4x5
2.2 megs - Right click on link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SupportedRowsPR92.5x5_18April03.mpg

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Workout


Standing Strict Overhead press
Rest - Alternating sets with Chins - 2 mins between each

130lbs 4x3 - 72% of 1RM
Following set holding lockout for 1 sec, but 3 secs on last rep
130lbs 3x3, 155lbs x 3, 165x 2

considering my 2RM from 2 weeks ago was 172lbsx2 and very slow as well, to be able to bang out 2 faster reps with 165lbs after all the crap before, means I'm already stronger
Hoping to hit 195lbs for a new 1RM in 2 weeks time!


Power Rack Chins - partial L shaped grip
Rest - Alternating sets with Presses - 2mins between each

Bodyweight (214lbs with shoes) +15lbs 4x5


45 degree Supported Rows - Wide Palms Down Grip
Rest - Alternating sets Overhead presses at one stage, 2mins between each

BAR+92.5lbs 4x5 New PR!!
BAR+57.5lbs x12 Tempo 2020 - concentrating on pulling shoulders back and squeezing


Arms+Other
Rest - Alternating 2min between each

Dumbell Tate Presses
50lbs 3x8
Dumbell Forward leaning Shrug Rows
55lbs 3x10

Rest - Alternating 2min between each

Low Pulley Cable Bench Press
25lbs 3x8
Dumbell 45 degree Incline curls
35lbs 2x6

then - also alternating - 2mins between each

Dumbell Decline Tricep Extensions - with arm rotation
45lbs 2x8
Dumbell 45 degree Incline Hammer Curls
35lbs 2x7

 

[thriller]

nice vids, the overhead presses wernt very fast though, well as fast as the rest of your lifts..

 

[coolcolj]

I always lift as fast as I can - push as explsoively as I can anyway

 

[argent]

Good job bro. I swear to god though you are about 2.5" away from cold-cocking yourself on your rows. Are those 45 plates or 35's?

 

[coolcolj]

They are 45s

yeah today was a lot closer than previous weeks. But the ROM of my Back stops that - just

 

[CONTRACTION]

I was gonna say the same thing. Looks like you came close to decapitation.

Nice lifts.

 

[coolcolj]

thanks

Yeah now I'm kinda scared the screw for the lever arm might come loose one day....

 

[t3c]

that supported row looks like an awesome machine. its comming SO close to your face, damn!