RealBusto's Quest for Fake Strength - Page 206

1/23

C2 row 10 minutes

Cable preacher
3x20

Plate loaded row
5x10
5x10 inside grip

Lat pull down
3x12
3x12 BTN

One arm cable pull down
5x20

Cable curls
7x10

Quote

01-25-2016 , 01:56 AM

#5128

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/24

Paused bench
235x2 x5

Paused incline
185x5 x3

Rope push down + face pull
5x12 each

KB lateral
4x12+

Lifted slower than I wanted because was training with a friend and went heavier than I wanted in incline to did fives instead of the 6-8 @8 sets. Eating whatever last few days so gotta get back on track.

Quote

01-25-2016 , 07:36 PM

#5129

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/25

FS up to 255 @9.5 lol...

PC
205
225 fail

Clean pull
225x3
185x5 x3
DL
185x10 x3

Lazy. Did probably two sets of squats after and didn't feel like doing more

Quote

01-27-2016 , 12:41 AM

#5130

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/26

Shoulder prehabs

Paused bench
225x5 x4

Military press
135x5 x3
Klokov press
95x5 x3

Face pulls
5x12
2x20

Quote

01-27-2016 , 11:13 PM

#5131

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/27

Cable curls
5x10

Chin-ups
6x5r

Barbell row
95x12 x5

Plate loaded row
5x12

Unilateral cable row
5x20

Machine row + DB curls
5x 12 each

BB curls + face pulls
5x12 each

Quote

01-29-2016 , 01:22 AM

#5132

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/28

HBBS
Up to 255

2 high pulls + PC
Up to 155
PC
155
175
185
205
Clean pull + hang PC
185
205
185 x2

https://instagram.com/p/BBHGnD-oNf6/

HBBS
185x5 x3
235x3

Snatch grip RDL
185x6 x3

KB swing
53x20

Quote

01-29-2016 , 11:58 PM

#5133

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/29

Shoulder prehabs

Paused bench
215x6 x5

Close grip Spoto
115x8 x3
Super set face pulls
3x20

BB curls + face pulls
3x12 + 20

Cable curls
3x20

Unilateral cable row
3x20

Unilateral pull down
3x20

Quote

01-30-2016 , 06:57 PM

#5134

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/30

FS
185x3 x5
155x8
135x8 x2

Machine leg press
3x20

Rope/abs
3x20
2x10
2x8

Band pallof press
3 x whatever

Quote

01-31-2016 , 06:48 PM

#5135

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

1/31

Paused bench
245x2 x5

TNG incline + BB row
135x8 + 115x12 x3sets

Cable rows
3x12

Face pulls
3x12

Have 5x5x230 on Tuesday and that'll be 3 weeks of actually following programming for bench. Holding up ok so far. Doing less of the triceps stuff because they can get achey on me and I'm icing my right pec which is the one that gets strains a few times a year smh

Quote

02-01-2016 , 07:10 PM

#5136

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

How many days a week are you supposed to bench on this program?

You always seem to have tricep or pec issues. I bet cutting pressing (bench, OHP and incline) down to two days a week would probably help. You're not giving those muscles long enough to recover before you beat the **** out of them again.

Quote

02-02-2016 , 12:35 AM

#5137

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

3x a week. Tomorrow is last day of week 3 and I think volume starts dropping with weights going up a little. Last chance for 3x a week benching for me. I programmed with a weight I could hit 4-5 times before I started so hopefully no injuries.

2/1

HBBS
225x3 x3
185x6 x3

deficit SLDL
135x10 x5

Quote

02-02-2016 , 11:34 AM

#5138

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Give some thought to a twice a week pressing program after you finish that program. While you're on 3X a week, listen to your body & take a rest if necessary so that you dont tear a pec or tricep.

Side note: When I tore my pec, it was minor. It was in the middle of the muscle, which is the least bad place, and there was no visible bleeding. I would have thought is was a strain if not for my teammate, who is a doc, digging around with his fingers after it happened. He found the tear. If not for that, I might have kept pressing until something worse happened.

Quote

02-02-2016 , 02:43 PM

#5139

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

Will do. It's actually another week of volume going up then two weeks tapering down volume for more intensity. The block is six total weeks followed by a 4 week intensity that I can probably switch to twice a week.

Quote

02-02-2016 , 10:09 PM

#5140

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

2/2

Paused bench
225x5 x5

Military fives
75
95
115

Lu raises (with KBs) + face pulls
3x12 + 20

Took it easy with press and accessories. Only had a half cup of pineapple prior to this if it matters.

Quote

02-04-2016 , 12:05 AM

#5141

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

2/3

C2 row 5 minutes

Chin-ups
3x6
Pull-ups
4x5

Rope row
10x12

Cable row + cable curl
3x12 + 20

Cable curl
5x12

Quote

02-05-2016 , 01:22 AM

#5142

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

2/4

FS
sixes
95
115
135
155
165x3

LBBS
135x6 c5

Deficit SLDL
95x10 x3

Quote

02-05-2016 , 11:56 PM

#5143

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

2/5

Paused bench
225x5 x6

Lu raises + band pullaparts
3x 10 + 15

Those Lu raises are tough. Only 9lb KBs. Bench feels great.

DFS banned in Hawaii now. Land of the free

Quote

02-06-2016 , 10:44 PM

#5144

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

2/6

C2 10 minutes

Chin-ups
5x10

BB curl
3x15

Cable curl
5x10

Quote

02-07-2016 , 07:55 PM

#5145

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

2/7

Paused bench
250x2 x5

Close grip incline + Lu raises + face pull
3x10 + 10 + 20

Quote

02-08-2016 , 10:30 PM

#5146

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

2/8

HBBS
95x20 x3

FS
95x8 x5

Machine leg press
4x12-15

Leg curl
5x12

Fasted if it matters because ate way too much for Super Bowl. I did however weigh 166.2 last week so cut is going well while eating for most part whatever I want. Lots of chicken wings and thighs and pus.. Nvm