Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Chest day here too, Huy.

Bench press 225, 245, 265, 275, 295
Incline Bench 205, 225, 246, 265, 275
Verticalk Bench 250, 275, 295, 250
Dips (+45) 4 sets to failure

[Adriftpanda]

I miss doing incline... Nice day Tom.

[Sancho]

Solid day Tom! Nice work!

[icehog3]

Thanks Chris!

Huy, no inclines on the current program, or are you having an issue?

[Adriftpanda]

No incline on the current program. Its a power lifting program.

Heavy deadlift day.

Deadlift 5x3
Halted deadlift 3x7
BB shrugs 3x15
Seated v-grip row 3x10

finished off with some planks

[icehog3]

Did back yesterday. Gym was mobbed, couldn't get a barbell at the beginning so I did a crapload of cables to start again, not what I wanted but had to adapt.

Widle pulldowns 180, 200, 220, 250, 260
Narrow pulldowns 180, 200, 220, 240, 260
Cable rows 220, 240, 260, 270, 290
T-bar rows 225, 250, 270
Barbell rows 3 sets @ 185

Didn't get to try the shoulder combo, all the racks were taken. Hopefully all is back to normal starting today.

[Adriftpanda]

So you at two pies yesterday? I think I matched you. Fasted training to burn off the pies and stuffing.

[icehog3]

Two pies on top of all those other bready carbs. Huy.

Quick shoulder and srm workout today. Did shoulders second, again, it seemed to help...but I was so low on sets, that might be it too.

Cambered bar curls 115, 125, 135, 145, 155
Preacher curls 160, 160, 145, 135
Seated Military Press 135, 155, 175, 185
Tricep presses 105, 115, 125, 115, 105, 95

[Adriftpanda]

Ahhhh leftovers for tonight. I'm going to try my best to pass on the jalapeno corn bread and all the other starchy stuff. No to pies

First time fasted training on this program, it wasn't easy. Volume day.

Squats 4x6
Front squats 4x6
Close stance hack squats 3x10
DB lunges 3x10

Giant set to end the day:
hanging leg raise, russian twist, and seated calve raises 5x10 w/no rest.

[icehog3]

Nice job on a fast, Huy.

No leftovers for me, my family killed it all. My 5 plateloads of turkey, potatoes, stuffing, corn and cranberries didn't help.

[Sancho]

Trying to kill a pie or two last night

Squats 5x5 plus some post fatigue
Bench 4-5x5 missed my program weight by one rep, I blame pie
Pendlay row 5x5

Might try and get back this afternoon but things were busy busy yesterday

[icehog3]

Stupid delicious pie.

Off day today, came down with a cold Thursday night so maybe it's a oood thing to be off. Hoping I feel better by tomorrow.

[Adriftpanda]

Off day as well for me. Late night run to Jack n Box

[Sancho]

Squats 5x5
OHP 4x5
Deadlift 3x5

Off day tomorrow, hope your feeling better Tom!

And Huy, it's been years since I've seen a jack in the box, maybe Florida was the last place I saw one of those establishments. Good times though!

[icehog3]

Thanks Chris, I am still battling and might even beat this one before it settles in my head or chest. Enjoy the off day.

[Adriftpanda]

Good day of heavy chest and some accessory work.

Flat bench 5x4
Wide grip bench 4x5
Chest supported row 5x5
Neutral grip DB press 3x10
Reverse delt flys 3x12

Superset some tri/bis

[icehog3]

Cold be damned, got in for some light back work

Bent Over Rows 185, 205, 225, 245, 265, 285
Wide grip pulldowns 200, 220, 240, 260, 285
Pullups 4 sets to failure

[icehog3]

Shoulder day....did the delt work with super high reps and extreme range of motion.

Seated Military Press 135, 145, 155, 165, 175, 185, 195, 165, 135

Shrugs 4 sets @ 275

That's it. I was gassed after about 160 reps on the presses.

[Sancho]

Can you do that Tom? Morning and afternoon

Glad your pushing through the cold as well, tis the season.

Huy, what's the difference between the wide grip and flat bench? Inside versus outside the rings? Same travel path tucking elbows slightly or are they 90* out?

Had a good one tonight, felt really good, maybe I got enough sleep or something
Squats 5x5
Bench 5x5
Bent over row 5x5

[Adriftpanda]

Heavy squat day!

Squat 5x3
Pause squats 4x5
Good mornings 3x10
Back extensions 3x15 BW
Russian Twist 3x1minutes

Chris, the wide grip variation leads to a larger range of motion and increased control. Practicing a wider bench press grip increases torque and in turn, it will increase strength. Note that it's also more taxing on your shoulders than narrow grip. It's a movement most power lifters use.