THEWALL get bigger and stronger log

[Thewall]

Legs

squat
310x10, 9, 300x9

seated calf raise
215x15, 14, 14

stiff deadlift off block
135x10, 185x10. ( bad back pump)

deep squat
155x10, 185x10, 9

I have just been eating on feel and I am up to 200-201 pounds. Holding it well, around 8-11 percent body fat with calipers.

 

[PZT]

your leg routines look very, "I hate myself" ish

 

[Thewall]

your leg routines look very, "I hate myself" ish

Lol. I ask myself wtf am I doing sometimes. It’s a good sickness we have!!

 

[Thewall]

Push day

weight 200 in morning

behind neck strict press
165x10, 9, 155x10

lying band lateral
20, 10, 11

bench press ( weak)
245x10, 8, 225x8

flat db flies
50x12, 10, 10

slow push ups ( tricep emphasis)
20, 19, 20x14

leg raise
15, 14, 14

 

[quackattack]

bench press ( weak)
245x10, 8, 225x8

I feel personally attacked.

 

[Thewall]

Pull

sumo deadlift
355x10, 9

shrugs
275x15, 295x15, 15, 15

supported incline db rows
70x15, 14, 13

pullups v-bar
13, 10, 8

barbell curl
90x10, 9, 9

trained 3 days in a row. I have a busy weekend and wanted to make sure I got it in. Sumo deadlift is coming along. I am getting much more efficient at the movement, so I am feeling stronger. I have always conventional deadlifted so I am looking forward to see what I can do sumo over time.

 

[BrotherIron]

I feel sumo has helped my back squat A LOT. Sumo really helps strengthen the hip and allows you to squat wider which is always a good thing when wanting to move weight.

 

[Thewall]

I feel sumo has helped my back squat A LOT. Sumo really helps strengthen the hip and allows you to squat wider which is always a good thing when wanting to move weight.

Yes I definitely feel it is helping my squat which needs work. I have also felt I can recover better because I am using more legs and hips instead of relying on my back more witch I got away with conventional.

 

[Thewall]

Legs

squat
325x10

leg extension
130x15, 14, 13

leg curl
100x10, 10, 9

standing calf raise
225x15, 15, 15

I did a lighter workout today.

 

[Thewall]

Push. (Good day) weight 200

overhead strict press
180x10 PR, 180x9, 170x 9

Reverse ring fly
10, 10, 10

bench press
255x10, 7, 230x8

band flies
15, 15, 14

dips (upright)
55x11, 10, 8

db laterals
50x 10, 8. 30x20

cable crunches
60x 12, 11, 11

leg raises
15, 15, 14

felt good today. The extra weight is helping. Every time I think I should tighten up a little I am stopped because of these workouts. Overhead press is nearing my 250 goal. Squats and dead’s are slowly creeping back up.

 

[quackattack]

Congrats on the PR. 180x10 is strong. Then to hit 180x9 the next set. I'd be surprised if you couldn't hit 250 right now.

 

[Thewall]

Pull
Sumo deadlift
385x9, 345x9

Shrugs
335x15, 14, 13

Head supported log row
180x10, 9, 8

Wide pull ups
20x10, 9, 9

Barbell curl
90x10, 100x9, 8

 

[TeddyBear]

Dude you're way too big and strong to worry about "tightening up" at 200.

 

[The Phoenix]

Push. (Good day) weight 200

overhead strict press
180x10 PR, 180x9, 170x 9

Reverse ring fly
10, 10, 10

bench press
255x10, 7, 230x8

band flies
15, 15, 14

dips (upright)
55x11, 10, 8

db laterals
50x 10, 8. 30x20

cable crunches
60x 12, 11, 11

leg raises
15, 15, 14

felt good today. The extra weight is helping. Every time I think I should tighten up a little I am stopped because of these workouts. Overhead press is nearing my 250 goal. Squats and dead’s are slowly creeping back up.

How tall are you @Thewall? I bet you are stout and built like a fire plug. Think I’ve seen a photo once, I thought yeah, more like a brick wall


Sent from my iPhone using Tapatalk Pro

 

[Thewall]

How tall are you @Thewall? I bet you are stout and built like a fire plug. Think I’ve seen a photo once, I thought yeah, more like a brick wall


Sent from my iPhone using Tapatalk Pro

Thanks man. I am 5’-9”.

 

[Thewall]

Push

Seated overhead press
180x10 (PR) ,7, 160x9

Rear lateral
30x15, 14, 13

Bench
275x7, 250x7, 245x6

Steep incline
175x10, 9, 8

Dips
50x10, 9, 25x12

Laterals (band)
12, 12, 10

Leg raises
15, 13, 12

I am trying push pull push legs to separate deadlifts and squats a little more. I will go by feel week by week.

 

[Jin]

Push

Seated overhead press
180x10 (PR) ,7, 160x9

Rear lateral
30x15, 14, 13

Bench
275x7, 250x7, 245x6

Steep incline
175x10, 9, 8

Dips
50x10, 9, 25x12

Laterals (band)
12, 12, 10

Leg raises
15, 13, 12

I am trying push pull push legs to separate deadlifts and squats a little more. I will go by feel week by week.

Nice PR bro. Glad you’re killin it.

 

[Thewall]

Nice PR bro. Glad you’re killin it.

Thanks Jin. Glad to hear from you.

 

[Thewall]

Legs
Squat
350x8, 335x8, 300x8

Standing calf raise
225x15, 14, 14

Single db leg curl
30x10, 9, 9

Leg extension
105x20, 130x15, 14

 

[Trendkill]

Am I reading correctly that your standing strict press and seated press are identical at 180 x 10? In my experience the seated press is almost always significantly more then the standing press. Just curious.