dbcb314’s strength log

Box Squats:
405×1x1
445×1x1
485×1x1 (PR)
500×1x1 (PR)     http://youtube.com/watch?v=Bfz0ACwmYGA

Goodmornings:
245×5x5

Shrugs:
365×8x2
375×8x1
385×8x1

then 3×10 decline abs

Duration: 0 minutes

close stance squats are what i used to call oly squats. but, wearing knee wraps (even if lose) isn’t “olympic like”. plus I could probably get about an inch deeper if I really wanted it. but thats gay so who gives a fuck. My new name for them will be Euro squats because typing close stance squats is too long

close stance squatting is so much easier form wise. All you do is go down lol. its not like wide stance where you have to think “ass back, spread knees, chest up” ect ect. its a lot more natural. unfortunately i cant lift as much weight. not even close.

i started to do them without a belt and just really loose knee wras (I didn’t take them off between sets they were so lose). but then decided thats gay and its just restricting the weight I can use and playing with fire with my back. so i did them with knee wraps and belt afterwwards.

Euro Squats [loose knee wraps only]:
405×1x1
435×1x1     http://youtube.com/watch?v=M4uC9fBUaGA

Euro Squats [belt, knee wraps]:
405×1x1
455×1x1
475×1x1     http://youtube.com/watch?v=vHA-BWp0-Do

Goodmornings:
235×5x5

DB shrugs 3×20, Decline Abs 3×10

Duration: 9 minutes

worked up higher than usual because I had a camera and was checking form

shoulders ached from last ME day so I cut the amount of DE sets in half

Bench Press:
335×1x1     http://youtube.com/watch?v=r1sgyXvLj2k

DE Bench Press:
205×3x4

Seated Military Press:
185×8x1     http://youtube.com/watch?v=GcbGawM9d2o
205×3x1     http://www.youtube.com/watch?v=jVw7muY8o04
170×8x2

lat pull downs 3×8, elbows out ext 5×10

Duration: 9 minutes

Decline Bench Press:
295×3x1
325×1x1
340×1x1
355×1x1

3 Board Bench Press:
345×3x2
350×3x1     http://www.youtube.com/watch?v=PJQ6rqP_CQI

Chest Supported Rows:
160×8x3
135×8x2

then band pull aparts alt w/ db flyes 3×10

Duration: 60 minutes

from now on this 3rd ME movement will be a deadlift

Goodmornings:
245×3x1
275×3x1
295×3x1
315×3x1     http://www.youtube.com/watch?v=HXitp4y3-PQ

Rack Squats:
315×5x1
325×5x1
335×5x1     http://www.youtube.com/watch?v=8Nh_trepWlw

then decline abs alt w/ 90* back extensions 3×10

Duration: 321 minutes

I suck at pressing. And I am the slowest bencher alive.

Bench Press:
275×3x1
285×3x1
295×3x1
305×3x1
315×3x1 [url]http://www.youtube.com/watch?v=e3PrhPXtTrA[/url]
325×1x1

3 Board Bench Press:
335×2x1
350×1x1
360×1x1
315×5x1

Side Raises:
45×10x1
50×10x2

DB Flyes:
45×10x1
50×10x2

Duration: 60 minutes