wukkadb

Wheres that squat workout?

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TheNegation

Totally forgot about posting it. So here is the day before yesterdays workout

Back Squats
20 kg x 20
54.5kg x 10
65.5kg x 6 x 3
70.5kg x 4

My legs still hurt. I'm not having a problem with the weight, but my legs are simpley not conditioned to do squats again yet.

And the goal is 100kg.........soon.

TheNegation

Yesterday was meant tobe a pull day but I felt like shit and didn't really want to work out, but I also didn't want to do nothing. So I compromised.

French Press
20kg DB's x 8
x 10 x 2

Flyes
49kg x 12 x 4

Barbell front raises
10kg x 12
14kg x 10 x 2

CG bench
29kg x 12
34kg x 12 x 3

20 push ups.

My friend swears by front raises, honestly they seemed to hurt my shoulders more than work my Deltoids. Maybe I should be using more weight and less strict form or sometig, but I just wasn't feeling them.

I gotta do some serious DLing today to make up for that lol.

wukkadb

Idk about front raises either, seem to hurt my shoulder. I do stuff like that w/ 2pound dumbells to like prevent shoulder injury and make my rotator cuffs stronger, but I don't like doing shoulder isolation stuff heavy...too painful for me.

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TheNegation

Yeah, i'm sticking to OH pressing, my right shoulder has been at me all day.

Deadlifts
65kg x 10
85kg x 6 x 3
105kg x 3 x 2
115kg x 1 x 2

BOR
45kg x 8
54kg x 6 x 3


Hammer Curls
10kg DBs x 12 x 3



115kg was pretty damn easy. I'd say 300pds DL by the end of the summer was too conservative a goal but we will see.

I should probably do some crunches or cardio or something at some stage........

wukkadb

How much you weigh? And you should post some vids so I can check your form!

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TheNegation

Just weighed myself at 167lbs, but thats 167 with a good bit of fat. If I have abs like I did about two months ago I'm about 155. I'll lose the extra weight I put on bulking up fairly easily though.

I usually check my form using the crappy video on my phone, and I'm a complete idiot with uploading videos and that sort of thing, but I'll see what I can do.

wukkadb

Ya I'm pretty fat too at 165 man... It's weird b/c last year around this time I was 150-155 now I'm 160-165... fatttty

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TheNegation

I'd say I could stand to go up to about 175, then cut back down and be about 165 in good shape.
The original goals I set for myself this summer are like 200pd Bench, 250 squat and 300 DL, and the only one that looks in anyway difficult is the squat, the other two I'd say I'll easily surpass by the end of August.

God I can't wait till college and Judo.

I shall be finding out my Max Bench tomorrow.

TheNegation

No spotter

Flat Bench
65kg x 5 x 2
65kg x 4 x 1(no last rep as my wrist started hurting)
70kg x 3
74kg x 2
75kg x 1
79kg x 1/2(didn't touch chest-no spotter)

Incline Bench
54kg x 5 x 5

CG Bench
54kg x 4 x4



Next week I'm taking a da off before my Bench day, getting either my dad or Brother to spot me and pushing 85kg.

Also, the only part thatis a problem is getting it off my chest, the rest is grand, so I guess I should be doing some heavy half reps from touching my chest up or something?