Squatch's House of Pain

  • Thread starter Thread starter Squatch
  • Start date Start date
:dancing:
Squatch said:
Strangely...the last two times I have done them (first in Vegas, now here) I have had very bad forearm cramps/muscle fatigue.
Click to expand...
cause you been cranking it too much.. :)

great shoulder day bro
 
10/10
Legs

Leg Press
8 plates x 15 (warm up)
12 plates x 12 (warm up)
14 plates x 10
16 plates x 8
18 plates + 2 25s x 6

Plate Loaded Leg Extension
3 plates x 10
4 plates x 8
5 plates x 6
6 plates x 6 http://www.youtube.com/watch?v=1bkjdIus3Fg

Standing Single Leg Ham Curl
65x12
75x10
85x8
95x6

Hack Calf Raises
10 plates x 12 x 5

Cardio: 45 minutes
 
10/11


Chest/Tris

Incline Bench
135x15 (Warm up)
225x12 (Warm up)
265x10
295x8
325x5

Flat DB Bench
120x10
120x8
120x8

Pec Deck Burnout
Stack x 24

Tri Ext
80x15
100x12
120x8
140x6
160x5
 
10/12

Back/Bis

BB Rows
135x15 (warm up)
225x12 (warm up)
275x10
305x8
335x7

Rack Chins
115x10
135x8
155x6

Alternating DB Curls
50x10
60x8
70x7
 
Yeah those are some bad ass row numbers. What sort of grip and stance do you use? Do you use straps?
 
KajedAnimal said:
Yeah those are some bad ass row numbers. What sort of grip and stance do you use? Do you use straps?
Click to expand...


The only time I don't use an overhand grip is when doing Yates Rows, which I only do occasionally. I use straps on my heavy sets. As far as stance, that's just outside of shoulder width, and since I have been having back issues, I wear a belt on my heavy sets as well. I'm doing a little more volume now for a while as opposed to the RP training. The last two reps on this were a mother******.
 
Squatch said:
The only time I don't use an overhand grip is when doing Yates Rows, which I only do occasionally. I use straps on my heavy sets. As far as stance, that's just outside of shoulder width, and since I have been having back issues, I wear a belt on my heavy sets as well. I'm doing a little more volume now for a while as opposed to the RP training. The last two reps on this were a mother******.
Click to expand...

what are the pros and cons to over vs underhand grip on bent over bb rows? i have been doing underhand so im curious. feels more natural for me over hand but im being corrected when i do that hehe
 
10/15
Shoulders/Traps

Standing Shoulder Press
135x15
185x12
215x10
235x8
255x5 <----HARD!!

Lateral Raises
50x10
60x8
70x7

Single Arm Lateral Burnout
35x24 L Arm
35x22 R Arm

Shrugs
225x15
315x12
405x10
455x8
495x6
 
10/16
Legs

Front Squats
135x15
185x12
225x10
255x8
275x5 *

Single Leg Ext
120x10
140x8
160x6

RDLs
225x10
275x8
315x6

Standing Calf Raises
225x15
275x12
315x10
365x8
405x6

Burnout 225x25

*My bad knee was hurting pretty good during the last set and afterwards. I hope this does not become an issue.
 
10/17
Chest/Tris

Incline Bench
135x15
225x12
285x10
315x8
345x5

DB Flat Bench
120x10x3

DB Flyes
50x10
60x8
70x6

DB Skulls
45x10
55x8
65x6

Rope Ext
70x10
90x8
110x6
 
10/18
Back/Bis

Pull Ups
BWx6x4

VBar Pulldowns
250x10
275x8
300x6

Yates Rows
225x10
245x8
285x5

BB Curls
115x10
135x8
155x6

DB Concentration Curl Burnout
25 x 20 each arm
 
10/22
Legs

Single Leg Leg Press
2 platesx15 per leg
4 platesx12 per leg
5 platesx10 per leg
6 platesx8 per leg
7 platesx6 per leg

Hack Squats
8 plates x 10
10 plates x 8
12 plates x 6

Ham Curls
170x10
180x8
190x6

Standing Calf Raises - 2 second contraction, 5 sec stretch
225x10
315x8x3
 
10/23
Chest/Tris

Flat BB Bench
135x15
225x12
285x10
315x8
345x7

Burnout with RP
185x26+9RP+4RP

DB Flyes
55x10
65x8
75x4

Skulls
95x12
115x10
135x8
155x6

Tri Ext
90x12
110x10
130x8
150x6
 
Squatch said:
10/23
Chest/Tris

Flat BB Bench
135x15
225x12
285x10
315x8
345x7

Burnout with RP
185x26+9RP+4RP

DB Flyes
55x10
65x8
75x4

Skulls
95x12
115x10
135x8
155x6

Tri Ext
90x12
110x10
130x8
150x6
Click to expand...

I'm so jealous of how strong you are, good job!
 
Thanks, Christina.

10/24
Back/Bis

Pull Ups
5x5

Lat Pulldowns- Parallel bar
225x10
250x8
275x6

Supported T Bar Rows
4 plates x 10
5 plates x 8
6 plates x 6

DB Curls
55x10
65x8
75x6

Preacher Curl
95x10
115x8
125x6
 
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