G4E's Workout log

did not post lately sorry........today was
incline DB press
35's x 10
50's x 10
80's x 9 workset

DB shoulder press
35's x 10
35's x 10
50's x 9 workset

CGB
135 x 10
155 x 10
185 x 9+3 RP workset

deads
145 x 10
235 x 10
305 x 8
355 x 3

extreme stretches
 
BB curls
45 x 10
65 x 10
90 x 10 workset, finally got one more rep :)

Hammer curls
35's x 10 x 11

pull thru's
105 x 10 x 10

box squat
135 x10
205 x 10
255 x 10 workset

ab work
extreme stretching
 
incline bench
bar x 10
95 x 10
135 x 8
175 x 7+4+2=13 RP workset

military press
95 x 10
95 x 10
125 x 9+4+2=15 RP workset

Dips
bdwt x 15
bdwt x 15

wide grip pulldowns
190 x 10
200 x 8

rack deads
135 x 10
185 x 8
225 x 4
250 x 2
275 x 1
I really need help with these, w/o any leg drive I just can't seem to get the weight started, seems like I am not progressing on these at all. any ideas to help?

extreme stretches
 
how high would you say your setting the pinz? Usually you should be able to lift a lot more weight then deads off the floor.
 
I think the biggest issue your having comes down to motor skills. Your not having much carry-over from Trap bar deads to rack deads. The change in grip alone makes it a different movement for your body. If you wanted your rack numbers to go up, I'd alternate trap bar deads with conventional deads off the floor. Carry over from regular deads will be much greater then with the trap bar..
 
BB curls
45 10
45 x 10
90 x 10 workset

hammer curls
35's x 10
35's x 11

SLDL
135 x 10
185 x 9
205 x 9 workset, I went slow and deep, hams and lower back are fried

box squat
135 x 10
185 x 10
255 x 8

extreme stretches
 
G4E, have you thought about doing your box squats before the SLDL? Also what is the height of the box?
 
no I do hammies before quads..............I need to measure my box I think it is at a bit below parralell (sp?)
 
well yes it does, but I was trying to follow the DC outline............how would you do it??
 
Ah, well I dont want to rain on your parade. If you can just SLDL and then do some other leg movement that doesnt wear on the lower back OR just do your quads first. At least that is what I do especially when doing a great exercise like SLDL's. Just beats me up so I make sure to squat first.
 
deadlift
145 x 10
235 x 8
305 x 6
375 x 2

incline bench
95 x 10
135 x 8
165 x 8
185 x 4

dips
bdwt x 15
bdwt x 14

wide grip pulldowns
190 x 9
200 x 9

military press
95 x 10
125 x 8
150 x 8+3 RP

extreme stretches
 
Looking good babe. I don't know how you can train in the morning...more power to ya :)
 
Morning training is my fav now. :)

G4E, how were the deads? Lower back ok? How much of a carryover do you have with trap bar work to regular.
 
lower back was fine today bro, thanks for asking! I rarely do reg deads, normally just trapbar and now I have been doin rack deads
 
Trap bars are awesome. I use to do a HIT routine to squat 20 reps and then trap dead. KILLER!
 
tues-upper
thur-lower
sat-upper
tues-lower
........................and so on................
 
SLDL
135 x 10
185 x 10
205 x 9

box squat
135 x 10
205 x 10
275 x 7 beat last workout finally

BB curl
45 x 10
65 x 10
92 x 7

hammer curls
35 x 10
35 x 11 ........I need a set of 40's bad

ab work, high pulley
170 x 10
170 x 10
 
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