LOG: BACK TO BARBELL BASICS

[samgraves82]

Perhaps you can have a conversation with @StadaGear for me?

We both getting fucked up for this one

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[chadmack]

U have come 1 hell of a long way since u 1st came on BOP 5 or so years ago

 

[samgraves82]

U have come 1 hell of a long way since u 1st came on BOP 5 or so years ago

Fuck yea. Thank you. I've put in a lot of work these last few years. Sometimes I wish I'd never competed or waited another 2 or 3 years cause the last 4 years I've only realistically had maybe 6 mos to improve. Thank you again brother

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[chadmack]

Fuck yea. Thank you. I've put in a lot of work these last few years. Sometimes I wish I'd never competed or waited another 2 or 3 years cause the last 4 years I've only realistically had maybe 6 mos to improve. Thank you again brother

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I can still picture a picture of u where u were probably 150#s maybe,
U were siiting on your living room floor sun burned I have know clue how I remember that, I can barely remember what I did yesterday

 

[samgraves82]

I can still picture a picture of u where u were probably 150#s maybe,
U were siiting on your living room floor sun burned I have know clue how I remember that, I can barely remember what I did yesterday

Lol I remember that. I was actually still strung out there if I remember right and had t started lifting yet but that is where I started from 7 years ago. Geez what a memory.

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[aimanabolic]

You gotta get a sponsorship from Puma, I almost want to buy some Puma clothes now

 

[samgraves82]

You gotta get a sponsorship from Puma, I almost want to buy some Puma clothes now

undies and shoes

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[samgraves82]

You gotta get a sponsorship from Puma, I almost want to buy some Puma clothes now

I constantly just grab clothes from top so I keep wearing the same shit over and over. I got new shit from 2 years ago I haven't worn cause I never get that low in the stack

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[aimanabolic]

Regularly clean clothes is a flex to a lot of the single guys

 

[samgraves82]

10/11 shoulders and tris.
My gym finally got the new smith machine in today. It's a matrix brand. I about lost my shit when I asked a guy how many sets he had left and his reply was "I dunno, 1 or 2." Meanwhile he's just sitting there running his mouth to someone. I swear to God I been short tempered lately. It's justified but the inner anger has been a bit much. Anyways, it was a good workout and blasted the shit out of my shoulders. Got the Tris pretty damn good too.

Smith press
185x10
155x15

Rev pec deck
105x23/18/14/11

Machine lateral
100x13/11
90x12/10

BB upright row(different width grips)
95x12
65x15/12/12

Str8 bar press down
70x17/11
50x13

Dip machine seated
130x13
120x14/15(not sure how that happened)

Lying db ext
25x15/12

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[Montego]

10/11 shoulders and tris.
My gym finally got the new smith machine in today. It's a matrix brand. I about lost my shit when I asked a guy how many sets he had left and his reply was "I dunno, 1 or 2." Meanwhile he's just sitting there running his mouth to someone. I swear to God I been short tempered lately. It's justified but the inner anger has been a bit much. Anyways, it was a good workout and blasted the shit out of my shoulders. Got the Tris pretty damn good too.

Smith press
185x10
155x15

Rev pec deck
105x23/18/14/11

Machine lateral
100x13/11
90x12/10

BB upright row(different width grips)
95x12
65x15/12/12

Str8 bar press down
70x17/11
50x13

Dip machine seated
130x13
120x14/15(not sure how that happened)

Lying db ext
25x15/12

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Been in prep a long time. Completely expected. Just don't go to jail before the show.

 

[samgraves82]

Been in prep a long time. Completely expected. Just don't go to jail before the show.

I won't. I've been pinning my mouth shut cause I already know what's up

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[samgraves82]

10/13 legs
Kind of a boring day. Gotta nice pump but with the pain and some cramping in my legs I've had, I'm not pushing any heavy weight these last 2 weeks of prep. Id be highly pissed if I tore something cause my ego got in the way. Plus, it's 2 weeks, I'm not losing any muscle in 2 weeks time especially if just move some blood around. That said, I did do a few hard sets, just made lighter weight hard. Did 12 reps down the stack or plate to plate with slow controlled tempo and didn't break that tempo at all. Did that till I reached failure at least than 12 reps of that makes sense staying away from too much stretch and really squeezing the reps in shortened position.
Coach fixed up a couple of my poses yesterday then when I got home after gym I noticed I fell back into old habits a little bit so I'll be working on the side chest and side qtr turns a lot this week and tonight. Anyways, 2 weeks out.

Seated hams curl
135x11

Leg press
3pps x 11/8

Leg extensions
120x10
105x9
90x10

Seated calves
80x11/20 first set was slow and paused and 2nd set was just str8 reps.

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[samgraves82]

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[samgraves82]

10/13 chest and bis
Just erased everything I just typed so you're getting the short version.dropped barbell press these last 2 weeks just to be safe. Also, no paused reps also to be safe. dropped the 3rd set on 2nd and 4th movements .Took a bit to get a good pump but when it hit, IT HIT!!! Something felt off on 2nd set of preachers so I aborted and went straight into incline curls with no rest hence the more reps on 2nd set.

25° smith press
315x7
275x9

Hammer flat
2ppsx12/8

25° DB press
90x13/8

Pec deck
120x9
105x10

DB curls palms up
35x9
30x10
25x10

DB preachers
15x12(I think 12 reps, have to watch vid to be sure. Didn't write down)
10x12

Incline curls
20x9/13

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[samgraves82]

10/16 back
I'll tell you what. It took every ounce of my being to get up and out of bed today. It's been a rough couple days. I didn't know a body could get this tired. Appetite has went to shit too. This prep has certainly been different in every way. Just 10 days out tho.
Skipped hams again for all the same reasons. I was training a client yes and when I squatted down or did like a side lunge type movement it felt like I was getting stabbed in the hamstring. No problem with the quad tho or the hammy since that session.
Didn't do anything fancy today. Just a bunch of pulldowns and chest supported rows. Didn't even record it. gotta really good pump tho. I guess it was still 8 sets of back.

4x wide grip rows to failure 10-12 rep range
4x arsenal chest supported tbar row 8-10 range

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[StellarLabs]

Looking killer, Sam!

Almost to the finish line....

 

[samgraves82]

Looking killer, Sam!

Almost to the finish line....

Almost and thank u

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[samgraves82]

10/17 check ins
I was telling coach how horribly tired I am. Again, I didn't know a body could be this tired and fatigued. He told me to stay my ass home an extra day and fed me so hopefully I'll wake up feeling better tomorrow. After the extra food, I honestly feel some better already. We almost there though. 2 preps back to back ain't no joke !!! 12 weeks last time, one week off, then right into this one. It would've been a lot easier if shows were a few weeks closer to each other. I am pretty damn shredded tho. Anyways,

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[samgraves82]

Check ins weight and pix
184.5lb this morning but that's gonna go back up couple lbs real soon.

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[CompoundLifts31]

Check ins weight and pix
184.5lb this morning but that's gonna go back up couple lbs real soon.

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Bro, I haven't seen your photos in a while and damn!!! You're making some wicked changes. You can literally see the dedication.



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[CompoundLifts31]

Not that it matters a ton because I can see your training and food is , but who are you running these days? How did the show go you were prepping for?

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[StellarLabs]

Rooting for you, Sam!!

 

[samgraves82]

Not that it matters a ton because I can see your training and food is , but who are you running these days? How did the show go you were prepping for?

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Thanks man. I'm doin another show next weekend too. The last one went well
1st 40+ masters classic
1st novice heavyweight bb
2nd c class classic novice
2nd "Mr. City I competed in"
3rd classic open c class
3rd light heavy open BB

Source is not on here but I am a rep for them on bop.

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[samgraves82]

Rooting for you, Sam!!

Thanks gal

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[samgraves82]

10/19 shoulders and tris
Welp, last heavy day of training. It was an AWESOME one too. With the extra day of rest and extra food, the pump and vascularity was pretty damn gnarly!!
Also, just filled in the last page of log book so it's perfect timing.

Smith press
205x10
155x12

IYT on incline bench
5lbs x 10/10/10

Rear laterals
20x19
15x20 super settled with

Seated db laterals
20x12
15x11

Standing DB laterals
15x23/21/16
Super settled with
Rear laterals
15x11/10/8

DB upright row
20s x 23 +2 & 12 +3

Crazy rope press down
60x14
50x15
40x15

Overhead cable extension
70x13
60x18/14

Cross body tri press down
30x12/12

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[samgraves82]

10/21 back/bis
"Peak week" is here. Pumped the shit out of my back and bis. Nothing crazy but I did do some hard sets just cables and machine tho.

3 sets wide grip pulldowns
3 sets arsenal seated row(1 arm, 1 arm, 2 arm)
3 sets asst pullups to failure

5 sets Machine curls, 2x to complete failure

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[samgraves82]

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[Montego]

10/19 shoulders and tris
Welp, last heavy day of training. It was an AWESOME one too. With the extra day of rest and extra food, the pump and vascularity was pretty damn gnarly!!
Also, just filled in the last page of log book so it's perfect timing.

Smith press
205x10
155x12

IYT on incline bench
5lbs x 10/10/10

Rear laterals
20x19
15x20 super settled with

Seated db laterals
20x12
15x11

Standing DB laterals
15x23/21/16
Super settled with
Rear laterals
15x11/10/8

DB upright row
20s x 23 +2 & 12 +3

Crazy rope press down
60x14
50x15
40x15

Overhead cable extension
70x13
60x18/14

Cross body tri press down
30x12/12

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Those chest striations are fucking crazy.

I really can't think of anyone I've seen, despite their level of competition, with lines like that in their chest.

Nutty

 

[samgraves82]

Those chest striations are fucking crazy.

I really can't think of anyone I've seen, despite their level of competition, with lines like that in their chest.

Nutty

Just saw this cause been laying low last few days but thanks boss. It is pretty cool . Just gotta land the plane now. T-18 hrs

Been just mostly resting last few days. Under 1 day out. Think I'm ready

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