RealBusto's Quest for Fake Strength - Page 212

7/22

HBBS
225
245
265
285x3 lol @7.5

Paused HBBS
245x3 x3
225x5 x3

Rope abs
110lbs x8 x3

Paused incline
Bar x30
135x8
155
185x1 x3

I'm sure I could've got 5 triples with 285 but def not moving how I wanted it to. Guess I should stop eating 1,000g of carbs a day if it's not gonna work anymore

Quote

07-24-2016 , 05:18 PM

#5277

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

7/24

Paused bench
Singles
225
245
265
Blue slingshot
300x4 x5

Face pulls
120 reps

Went in planning on doing 285 for fives but I'm dumb. At least I didn't do anything after.

Will push volume with slingshot until mid August. Will then drop volume for intensity and aim for 350-365 amrap to end the month.

Quote

07-26-2016 , 12:11 AM

#5278

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

7/25

Paused HBBS
225x3 x4
225 amrap = 10 @9

Had a lower back pump after so I didn't do my planned speed pulls.

Rope abs
5x

DB curls
5x

Band pullaparts
5x

Gonna work my pause squat up. Could do FS too but I can't rack the bar yet

Quote

07-28-2016 , 01:13 AM

#5279

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

7/27

Paused bench
225
255
275x6 @7.5
275x3 x2

TNG (first rep paused doe)
225x6 x3

Double paused (chest + 3" off)
185x6 x3

Side laterals + band pullaparts
3x

DB shoulder press
45s x20 x3

Band pullaparts
2x

First set of 185 double paused felt so easy. Third set was rough lol.

I really should've trained lighter today. Went in planning on getting 50 reps total with 225. Maybe next week lol. Dropping my bench frequency to 2x and doing same with squats.

Quote

07-29-2016 , 01:02 AM

#5280

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

7/28

Horrible session. Didn't sleep well but still shouldn't have resulted in such a bad day.

Deadlift
225x1 x3

Lol those felt heavy so I knew already it was gonna be a bad day.

Paused HBBS
225
245
HBBS
185x6 x6
185x4

Lower back taxed

Leg extensions
5x

Abs rope
3x

Quote

07-29-2016 , 11:39 PM

#5281

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

7/29

Easy recovery session

Tricep extensions
5x15

Wide grip bench
Bar x20 x2

Leg extensions + leg curls
3x20 each

Incline DB curls
15s x12 x3

DB curls
25s x 12 x5

Rope abs
3x

Hopefully enough recovery for squats Monday. Thursday session was worst in months.

Quote

07-31-2016 , 05:37 PM

#5282

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

7/31

Right shoulder feeling off during warmups. Been feeling off since Thursday I bet from me being a dumbass hanging from pull-up bar one armed.

Blue slingshot Close grip
185
225
255
275
295 @8
275
275x3 @8
Spoto
245x5
225x10 x2

Face pulls
Tricep push downs
Sets of 50 for blood flow

Easy session. Hopefully shoulder good to go Wednesday. I'll keep the weights lightly but volume high if it is.

Quote

08-01-2016 , 07:45 PM

#5283

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

8/1

HBBS
225
245
265
285x7 @8.5 lol..
245x8 @8
245x5 @9 lol ok
185x8
185x6 x2

Kneeling leg curl machine unilateral
2x12
1x10
2x8

Leg extensions
2x10 unilateral (way harder but lazy)
3x20
1x30 + 30 drop set

Rope abs
77x3
88x3
110x8
99x 10 x2

When I did 275x10 a couple weeks ago, that was after four triples. 285x7 isn't progress imo. I'll do better with getting volume in. Maybe just hit lots of 5s with 225ish because I keep saying I'll bang out 10s and never do

Quote

08-02-2016 , 11:58 PM

#5284

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

8/2

Paused bench
225
255
275
245x8 @7.5
245x6 @8

Feet up
225x5 x2 both @7.5

Double pause 2" wide
185x5 (chest + 3" up) @8
185x5 (Spoto + 3") @9

DB bench feet up
50s x20
50s x12 x2
50s x8 x2

Band pullaparts
4x25

I'm so trash at DBs. I really should work on bringing it up. At least 70s for multiple sets of 20s. Not doing feet up anymore. Almost died.

Quote

08-03-2016 , 01:50 AM

#5285

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Ya after I'm done my heavy bench I use the 130s for the incline db press, get on my level

Quote

08-03-2016 , 04:51 PM

#5286

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

At this point I think I can incline > shoulder press > flat. With the DBs. My usual gym DBs I only feel comfortable going up to 70s really. Maybe I'll try the heavier ones but I don't like em.

Quote

08-03-2016 , 05:07 PM

#5287

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

I've always had problems doing flat db press I've tweaked my shoulder multiple times so I don't mess with them anymore. Are you going for the bench press record again?

Quote

08-03-2016 , 06:55 PM

#5288

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

We have some bench press beasts in Hawaii. In bench only its 369 @148 and 424 @165. Both state records which happen to be the world/American records as well lol.

American/world record bench in full meet probably 350ish at 148 and unattainable at 165. At the very least I can up my 352 state record because it's in serious danger of going down in November.

Also November meet filled up so next chance would be April but I'm likely waiting until June for the Fit Expo where lifts can count as world records I think?

Quote

08-03-2016 , 07:28 PM

#5289

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Are these raw records?

Quote

08-03-2016 , 08:31 PM

#5290

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by bdiddy131313

Are these raw records?

Yup

Some 21 year old totaled 1310 or something @165 via 500+ on squat and deads with a 300 bench. That squat is ridiculous. Pretty much need 1250+ to get top three at 165 here. I only got 1100 at the one I did

Quote

08-04-2016 , 12:56 AM

#5291

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

8/3

HBBS
225
245
225x5 x3

DL
330x1 x2 lol heavy.. @8.5

1" block pull
275x5 x2

Deadlift
225x10 x2
Sumo
225x6 x2

Abs rope
2x
Hammer curls
2x

Should've just pulled 275 for speed singles but wanted to see where I'm at and its not good.

Down from 365x4 @7.5 to 330x1 @8.5. Nice gains.

Quote

08-05-2016 , 01:12 AM

#5292

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

8/4

Incline DBs
20s x20
35s x20
50s x5
60s x5
70s x5
80s x10 x3

DB shoulders
55s x12 x5

DB curls
25s x12 x3
25s x10 x3

Quote

08-05-2016 , 10:52 PM

#5293

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

8/5

HBBS
225
245
185x7 x5
235x5 x3

I guess I should warm up better. 245 felt heavy first single then later 185s felt way too easy so I slapped on another 25 a side.

GHRs + leg extensions
3x

Rope abs
3x

Quote

08-07-2016 , 05:20 PM

#5294

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

8/7

Paused bench
Dubs
225
245
Blue slingshot
275
295
315x7 @10
Double paused
225x5 x3

Face pulls
Slow eccentric push down for tricep health

Kinda wanted a shot at 10 with 315 but NOAP.

Quote

08-09-2016 , 12:16 AM

#5295

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

8/8

Went in planning on hitting 10s.. Then I was like oh let me hit a decent single first. Then fack it lets amrap 285. Then "minuswhale slap on 10 more pounds. Just gotta get a single"

HBBS
225
245
265
295x6 @9
225x8 x3

Leg press
3x light 15-20

Leg extensions
3x light 20

Rope abs
3x

Weak core and quads. Could feel my back taking over. Video says I was good for 8 but it felt heavy. Should probably incorporate FS again.

Quote

08-09-2016 , 10:21 AM

#5296

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

How much are you weighing these days?

Quote

08-09-2016 , 11:14 AM

#5297

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

are you doing a program, or just making **** up as you go?

why not do 5/3/1?

Quote

08-09-2016 , 04:26 PM

#5298

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by abrahamovic

How much are you weighing these days?

Depends on how much ramen noodles I eat. 175-178. Was up to mid 180s at one point before I cut the plug on eating everything all the time.

Quote:

Originally Posted by HalfSlant

are you doing a program, or just making **** up as you go?

why not do 5/3/1?

Pretty much making sht up but have a general idea always. I could do 531 but don't want to squat just once a week. I can still make linear progress with last set AMRAPs but I'm lazy. Figure as long as I get volume in and don't lift too heavy I'll make gains.

Quote

08-09-2016 , 04:40 PM

#5299

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

RealB, the new fakeB for a new generation, now with new fakeBrogramming!

Quote

08-09-2016 , 06:13 PM

#5300

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

you can squat more than once a week on 5/3/1. Also how do you know you wouldn't like it? I said the same thing a long time ago, squat has only gone up since then.

something like this:

Monday:

5/3/1 Squat
5x10x50-60% Squat
Grip & Biceps

Tuesday:

5/3/1 Bench
Incline Bench
Rows & push ups

Thursday:

5/3/1 Deadlift
5x10x50-60% Squat
Abs & GHR or RDL

Friday:

5/3/1 Press
incline DBs
Weighted dips and pull ups

Last edited by HalfSlant; 08-09-2016 at 06:20 PM.

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