Rot-Iron66
Elite
- Joined
- Oct 14, 2016
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How big are you Gibs? Those are good numbers no matter what...
I too, am considering ensuring Gibs doesn’t win at anything.
How big are you Gibs? Those are good numbers no matter what...
6'4/260lbs
and how the fuk are u gonna do this in a condo? u dont have people above and below u?
skeeewatts
95x5
135x5
185x5
225x3
265x3
295x3
315x3
335x3
365x3
good mornings x 3
leg extension ss w/leg curls x 3
banded ab crunches 3 x 20
fukkin smoked.
heaviest and hardest I've worked my legs in 3 months, should feel great tomorrow lol.
weight moved good. 1st time squatting in the new rack too.
pretty badass blasting heavy metal in my garage and just focusing 110% on my lifting. fukk the commercial gyms.
skeeewatts
95x5
135x5
185x5
225x3
265x3
295x3
315x3
335x3
365x3
good mornings x 3
leg extension ss w/leg curls x 3
banded ab crunches 3 x 20
fukkin smoked.
heaviest and hardest I've worked my legs in 3 months, should feel great tomorrow lol.
weight moved good. 1st time squatting in the new rack too.
pretty badass blasting heavy metal in my garage and just focusing 110% on my lifting. fukk the commercial gyms.
legs for me tomorrow and I gonna do the same +1lb on each set
and how the fuk are u gonna do this in a condo? u dont have people above and below u?
just finished the platform
View attachment 9996
skeeewatts
95x5
135x5
185x5
225x3
265x3
295x3
315x3
335x3
365x3
good mornings x 3
leg extension ss w/leg curls x 3
banded ab crunches 3 x 20
fukkin smoked.
heaviest and hardest I've worked my legs in 3 months, should feel great tomorrow lol.
weight moved good. 1st time squatting in the new rack too.
pretty badass blasting heavy metal in my garage and just focusing 110% on my lifting. fukk the commercial gyms.
Nice work, now let us teach you how to warm and ramp up.
Barx5
135x5
225x3
275x3
305x3
325x3
335x3
355x3
365x3
Go
Bar
Plate
Plate
Quarter
Dimes Nickle
Dimes
Dimes
Nickle
Don't go by numbers but weight added
505lbs Example
Bar
135
225
315
365
405 80% Last Warm UP
Working sets with a rounded off %, last set should be 97% to 98% of max
455 90%
475 95%
495 98%
Not often only when testing your max
505 100%
It could be max of 1's, 2's 3's or 5's in reps
You wanna build strength up do a lot of 3's and 5's testing your 1's every 8 weeks
We can teach you how to test your max like if in a meet, you do less work getting there
Example for a planned 505
Barx5
135x5
225x3
315x1
365x1
415x1
465x1 1st attempt, you should be able to triple it
495x1 2nd attempt, you should be able to double it
505x1 3rd attempt, should suck lol and congrats if it's easy as your max is more then 505
I bet you are