RealBusto's Quest for Fake Strength - Page 225

4/30

Deadlift
345 @8.5 lol
275x3 x3

Snatch grip SLDL
225x3 x3

Pendlay row
5x

Rope abs
3x

DB curl
3x

5/1

Paused HBBS
225x1

HBBS
185x3 x3

LBBS
185x3 x3
205x1
225x1 (felt better than high bar #1)

FS tempo paused
135x3 x3

GHRs
3x8

Lost 4lbs in April. Still eating whatever and having ice cream most days.

Quote

05-03-2017 , 12:29 AM

#5602

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/2

Nothing above @8

Flat wide paused
225
245
185x6

(Left my gym to go to 24 because the AC wasn't working)

2sec Paused incline
225
255
225x5
245x5 x2
225x6

Cable row - wide/hammer
Sets of 8
100
115
130
145
160

Facepulls
135x12 x2
150x10 x2

Was contemplating benching 3x a week but I think I'll keep it to 2x lol. Right triceps tendons getting iffy.

Likely taking Wednesday off unless it's ridiculously hot like today. Few days ago it was freezing in the low mid 60s all day and now mid 80s which is worse.

Quote

05-03-2017 , 10:41 AM

#5603

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

lol @ a Hawaiian complaining about temperature extremes. It snowed here a few days ago.

Quote

05-05-2017 , 12:47 AM

#5604

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Lol mid 60s is the Hawaiian equivalent of snow imo.

5/4

HBBS
275
300x2 @8.5
255x5 x3 (last set @8.5)

GHRs
3x

DB curls
5x

Band pullaparts
2x

KB swings
3x

Farmers walks
3x short distance because weak grip

Lol at how happy I am to be able to squat 80% of my best double. Did a few sets of pull-ups and curls on Wednesday.

Hopefully squats feel just as good if not better Monday

Quote

05-06-2017 , 06:06 PM

#5605

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/6

Paused Comp incline
135x5 x3
185x3 x3
205

TNG comp incline
225
245
275 @8.5 smh
255x8 @8.5 (wanted 10 -_-)
255x5 @9
225x6 @7.5

Wide flat Larsen
135x10
155x10 x2
135x10

Machine fly
3x

Cable wide/hammer row
100x8 x2
130x8
175x8
145x8
130x8

Probably hitting DB shoulder presses tomorrow. I'd like to ramp up these incline weights but kinda hard when you lift alone. I'm comfortable going up to ~300 by myself there.

Flat bench feels better than last time but I probably made it easier on myself taking away leg drive.

Quote

05-06-2017 , 06:39 PM

#5606

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Larsen

Quote

05-07-2017 , 06:04 PM

#5607

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/7

Gained a little over a pound back this past week. Now 3.x lost over 5. Sustainability Smh.

DB shoulder press
70s x10 x4

Side laterals + DB press
15s x20 + 50s x10 x3sets

Facepulls
135x12 x3
90x20 x3

Rope pushdown
2x20lbs x50+

DB curls
25s x20
25s x10
20s x10 lol
15s x10

Hammer curls
5x8r (30s down to 20s)

Quote

05-09-2017 , 12:26 AM

#5608

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/8

Deadlift
365x1
275x5

Leg extensions
3x
GHRs superset
3x

BB row
3x

Lazy. Supposed to hit squats but all racks taken. Unnecessary deload day.

Quote

05-10-2017 , 01:21 AM

#5609

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/9

Paused incline
225
255
275x5 @8.5

Blue slingshot TNG incline
275x10 @9

Wide grip flat Larsen
135x10
185x10
185x8
185x8
185x8

TRX rows
5x

Band pullaparts
6-7x over the session

Quote

05-11-2017 , 12:47 AM

#5610

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/10

Paused HBBS
275 @8.5 lol..

Right flute felt funny so called it

Fat grip military with 40lbs hanging off bands
5x1-3 up to 115 bar weight

Side laterals
2x

Hammer curls
2x

Gonna try squat again tomorrow and or hammer GHRs

Quote

05-12-2017 , 05:05 PM

#5611

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/12

Chest still had some DOMS and did this a day early so didn't push it too much

Paused incline
205
225
245

Spoto incline
185x10
185x8
185x8 @8.5

Flat extra wide Larsen
Sets of 10
135
155
175
195 @8.5
175 @9.5 lol

Hammer high row
5x

Probably doing some overhead work Saturday. Left knee is painful sometimes so skipped lower body day. Probably deadlift Sunday/Monday.

Quote

05-13-2017 , 06:16 PM

#5612

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/13

DB shoulders
80s x10
70s x10 x2
60s x10 x2

DB bench
low incline
50s x10 x2
flat feet up
50s x8 x3

Facepulls
150s x12 x3
120s x12 x3

Rope pushdown
20-40lbs x20+ x5 sets

Side laterals
25s-30s x12 x4

Hammers
40s x10
30s x10-12 x3

Quote

05-17-2017 , 01:52 AM

#5613

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/16

Paused incline
275x1 @8.5

Great. A week ago I did 275x5 @8.5ish

TNG incline
(pause last rep only)
225x5 x3

Wide spoto incline
185x5 x3

Side laterals
6x

Band pullaparts
3x

Somehow feel dead after not training for two days. Lifting sucks currently.

Quote

05-17-2017 , 05:44 PM

#5614

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/17

DB shoulders
55s x5 x5

Wide flat paused
245x1 @8
185x5 x8

Hammer high row
90s x10 x5

Haven't done this kinda volume for flat bench in forever. My wide grip feels so much weaker than my comp grip but it's the only way I can flat bench.

My left knee and right hip is acting up but I'll try and squat tomorrow and see what happens. Left knee been facked since I rolled my IT band lol.

Quote

05-18-2017 , 05:59 PM

#5615

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/18

HBBS
240x1
185x5 x4

5th set first rep felt my upper right glute feel funny.

Deadlift
275
225x5 x2

Hamstrings super tight. Right hip tight.

Had to leave but don't think I was doing much more. I'll take no left knee pain as a win.

Quote

05-20-2017 , 06:55 PM

#5616

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/18

Round two

Football bar bench
95x5-8 x5

GHRs
+10 x5x5

Belt squat
44 x5 x5

5/20

Paused wide flat
265 @8.5 lol..

185x5 x14
(did mainly TNG Larsen but some paused)

Facepulls
3x

DB shoulders
3x

Hammer curls
3x

Quote

05-20-2017 , 07:05 PM

#5617

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,155

Wait

You did 14 sets of 5 reps at 185?

Quote

05-20-2017 , 07:53 PM

#5618

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Montecore

Wait

You did 14 sets of 5 reps at 185?

Yea lol. Guess I'll do 6-8s next time with that weight or up it a bit. I could've easily done 10 on last set

Quote

05-23-2017 , 01:56 AM

#5619

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/22

That night after benching all those sets of 185 my triceps were dead tired. Needed to ice them to have a shot at sleeping.

HBBS
265x2
225x3 x3
185x3 x3

Belt squat
70x6 x4

GHRs
3x

Easy. Lazy. Very happy to be squatting without knee pain.

Quote

05-23-2017 , 02:29 AM

#5620

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

what's your belt squat setup bro? I wanna start doing this exercise soon.

Quote

05-23-2017 , 04:14 PM

#5621

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Stand on plyo boxes, blocks, stack of plates

Using a dip belt, try and get a setup where weight doesn't touch the ground. I also used a regular belt and a dip belt hanging off it which was a better and more tedious setup. Last, just hold a KB or DB between your legs, stay upright and focus on quads.

Mike T has been using a Lever setup and has been loading up hundreds of pounds. It's on his IG. I may try that once the heaviest KB is too easy or I'm bored.

Quote

05-24-2017 , 12:21 AM

#5622

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/23

Paused incline
225
Red slingshot paused incline
265
295
315x3 @8-8.5

Bar just flies off my chest with the red slingshot even if the weight feels heavy in my hands. Felt weak warming up too so def wasn't a good day pressing. Good day gotta be 330+ for a triple imo.

Comp grip flat pin press
1" off chest
135x5
185x5 x5

BB row
5x

Hammer curls
2x

VERY happy that I can hit my comp grip but it's only 185 which is 60% tops. Took it easy. Gonna try some frequency and see what happens. Need to get that flat bench groove back.

Quote

05-25-2017 , 12:12 AM

#5623

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/24

Comp grip paused
Up to 185x2

65 + (25s hanging off bands each side)
5x5

Close grip Football bar + fat grips
115x5 x3

Band pullaparts
2x

Band facepulls
2x

Easy session. I need some stability sht for benching since I'm shaking like I can't lift the weight with 185 on the bar imo.

Lower body stuff tomorrow

Quote

05-25-2017 , 06:44 PM

#5624

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/25

HBBS
275x1 @8
225x3 x3

Low bar
185x5 x3

Cheat rows
Up to 245x3 @7

Deadlift
275x1 x5

Rope/abs
5x

Gonna work some low bar in and everything so far is beltless. When I was squatting decent a few months ago I'd belt up around 275-315.

Quote

05-27-2017 , 07:42 PM

#5625

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

5/27

Comp bench paused
300x1 @8.5-9

- did 300x5 before I strained my sht months ago, so got some work to do lol.

Tempo comp paused (3sec eccentric)
225x2 x2

Larsen pause first only
225x6 x3

Wide grip 2sec pause
185x6 x3

Military press
95x10 x3

Facepulls
5x

Quote

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