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Buildingup24
New member
Try the clean grip but use straps
http://www.t-nation.com/strength-training-topics/front-squat
http://www.t-nation.com/strength-training-topics/front-squat
Mondtster's transformation with PHs and SARMS.
- Thread starter themondtster
- Start date
themondtster
New member
Thanks! I'll check it out in a bit. Main problem is tight tricepts from benches and dips.
Edit: I looked at it. I might try it till i get stretched out. They alot of good vids on there.
Last edited:
themondtster
New member
Weekend was a bust on diet, And I can tell by my looks. Fiance took a week off of training, dieting, etc. So we went out several times and enjoyed life. It was great and now back to the grind.
themondtster
New member
Week16
Day1 5/3/1
deload week
SeatedDBohp- 30#*20, 40#*14,12, 30#*16
A1. BehindNeckPress- 60# 3*10
A2. UprightRow- 60# 3*10
B1. AltDbFrontRaise- 25# 2*10
B2. AltLat.Raise- 15# 2*10
8min an AMT
Kept it quick and light. Busy day at work and kinda tired. Watched the diet closely today and kept it around maintenance.
Sent from my PG86100 using EliteFitness
Day1 5/3/1
deload week
SeatedDBohp- 30#*20, 40#*14,12, 30#*16
A1. BehindNeckPress- 60# 3*10
A2. UprightRow- 60# 3*10
B1. AltDbFrontRaise- 25# 2*10
B2. AltLat.Raise- 15# 2*10
8min an AMT
Kept it quick and light. Busy day at work and kinda tired. Watched the diet closely today and kept it around maintenance.
Sent from my PG86100 using EliteFitness
themondtster
New member
Week16
Day2 5/3/1
Deload
WGpullups- BW 3*8
NGpullups- BW 3*6
Chinups- BW 3*4
(DeadHang and ShortRestsBetweenAll)
DBRows- 50# 3*10
Squats:
Wu- 135*5, 185*5, 225*5
Work- 255 6*2
StiffLegDead- 225 2*5 135*10
Tired and dragging again. Must be the heat and busy work days. Off tomorrow and prob gonna run some sprints. Goodnight.
Day2 5/3/1
Deload
WGpullups- BW 3*8
NGpullups- BW 3*6
Chinups- BW 3*4
(DeadHang and ShortRestsBetweenAll)
DBRows- 50# 3*10
Squats:
Wu- 135*5, 185*5, 225*5
Work- 255 6*2
StiffLegDead- 225 2*5 135*10
Tired and dragging again. Must be the heat and busy work days. Off tomorrow and prob gonna run some sprints. Goodnight.
themondtster
New member
Day3 off
Day4 5/3/1
Deload
BenchPress- 135# 3*10, 155# 2*8
InclineDBpress- 45# 3*10
CloseGripBench- 95# 3*10
BWdips- 3*14
RopePushDown- 80# 3*10
Day5 off
Was supposed to workout today but had business to take care of and work tonight. Really haven't had much motivation this week....mainly because it was a deload week.
Day4 5/3/1
Deload
BenchPress- 135# 3*10, 155# 2*8
InclineDBpress- 45# 3*10
CloseGripBench- 95# 3*10
BWdips- 3*14
RopePushDown- 80# 3*10
Day5 off
Was supposed to workout today but had business to take care of and work tonight. Really haven't had much motivation this week....mainly because it was a deload week.
themondtster
New member
Week16
Day6 and Day7
Off. Resting. Hopefully the motivation hits tomorrow. Ready to get back in there and start hitting it hard again...just after 15 weeks straight I needed a break.
Day6 and Day7
Off. Resting. Hopefully the motivation hits tomorrow. Ready to get back in there and start hitting it hard again...just after 15 weeks straight I needed a break.
themondtster
New member
Week17
Day1 5/3/1 mod.
StandingOHP:
Wu- 65*5,75*5,85*5
Work- 105*5,115*5,120*5+(3,4)
HangClean/Press- 3*5 95#
BBFrontRaise- 3*8 40#
SeatedEZfrenchPress- 3*8 60#
DeclineCloseGrip- 3*8 155#
StandingOHP- 1*F(20) 65#
Had grip a little wider this time and had trouble hitting all 5 on OHP so hit another set.
Day2 5/3/1 mod.
WeightedPullups:
Wu- BW*5,10*5,15*3
Work- 15*5,20*5,25*5
BentOverRow- 145# 3*5
ReverseGripBentOverRow- 135# 3*5
Deadlift- 185#*5, 225#*5, 275# 2*5
Squats- 185#*5, 225#*5, 255# 6*2
Put Deadlifts back in the mix. Grip feels a little stronger. Really paying attention to form while light. I'll go up 10-20 pounds for sets of 5 till I can't get 5.
All Pullups from a dead hang.
Day1 5/3/1 mod.
StandingOHP:
Wu- 65*5,75*5,85*5
Work- 105*5,115*5,120*5+(3,4)
HangClean/Press- 3*5 95#
BBFrontRaise- 3*8 40#
SeatedEZfrenchPress- 3*8 60#
DeclineCloseGrip- 3*8 155#
StandingOHP- 1*F(20) 65#
Had grip a little wider this time and had trouble hitting all 5 on OHP so hit another set.
Day2 5/3/1 mod.
WeightedPullups:
Wu- BW*5,10*5,15*3
Work- 15*5,20*5,25*5
BentOverRow- 145# 3*5
ReverseGripBentOverRow- 135# 3*5
Deadlift- 185#*5, 225#*5, 275# 2*5
Squats- 185#*5, 225#*5, 255# 6*2
Put Deadlifts back in the mix. Grip feels a little stronger. Really paying attention to form while light. I'll go up 10-20 pounds for sets of 5 till I can't get 5.
All Pullups from a dead hang.
johnnyrockit8665
New member
still killin it I see, stoked to see youre still hard at it!
themondtster
New member
Thanks. Yea last week I kind of half assed it but back at it now.
