LOG: BACK TO BARBELL BASICS

[samgraves82]

Yup, body type def makes a difference. That's my best lift.

Deadlift probably my best lift. I'm obviously building strength back up after prep ATM but I e pulled 500x7 conventional, 545x1 conventional, and 565 sumo

 

[Battousai]

Deadlift probably my best lift. I'm obviously building strength back up after prep ATM but I e pulled 500x7 conventional, 545x1 conventional, and 565 sumo

That's pretty damn good. I'm trying to get up to those kind of numbers. I was at my strongest when I was like 21. And since then I just kind of off and on worked out until recently. I'll get back to it though. I'd guess I could prob pull 400 right now if I really went all out. My long torso does make it kind an awkward angle. People are always telling me I need to straighten my back more but I seriously can't help it. It's just the way I'm built.

 

[samgraves82]

That's pretty damn good. I'm trying to get up to those kind of numbers. I was at my strongest when I was like 21. And since then I just kind of off and on worked out until recently. I'll get back to it though. I'd guess I could prob pull 400 right now if I really went all out. My long torso does make it kind an awkward angle. People are always telling me I need to straighten my back more but I seriously can't help it. It's just the way I'm built.

Pay em no mind

 

[samgraves82]

8/28 chest/bis
Had a bad ass chest day. Chest pump, insane. but on vacay so gonna make this quick.

Flat BB press
315x6
225x12 paused reps

35° Smith incline all pause reps
225x don't have log book on me forgot

Pec deck
90x22
90x10/5/3 RP think that's right reps

Cable curl
1 sr8 set then a RP set

 

[Jbswole40]

Love the workouts
Looking good..
You guys had me curious too.
About 18 in.shins

 

[samgraves82]

Love the workouts
Looking good..
You guys had me curious too.
About 18 in.shins

Thanks and they damn near 18in

 

[samgraves82]

8/31 legs
Not terribly happy with hack squats but it is first time on it since I hurt my leg. It'll go up fast

Seated hams
90x10 DC style

Lying hams
120x10/6/4

Hack squats
4pps x 8
2pps x 23

 

[Battousai]

Hey man, nice work. I just started adding hack squats into my routine. I find they are really for lubricating the knee joint.

 

[Jbswole40]

8/31 legs
Not terribly happy with hack squats but it is first time on it since I hurt my leg. It'll go up fast

Seated hams
90x10 DC style

Lying hams
120x10/6/4

Hack squats
4pps x 8
2pps x 23

Since I got knee wraps been feeling great on hack..4pps only few reps,3pps 10-12,I do like acwidow maker 20+ with 2pps...
Looking great sam

 

[samgraves82]

Since I got knee wraps been feeling great on hack..4pps only few reps,3pps 10-12,I do like acwidow maker 20+ with 2pps...
Looking great sam

Thank brother

 

[samgraves82]

Hey man, nice work. I just started adding hack squats into my routine. I find they are really for lubricating the knee joint.

I just live the way they kill my quads

 

[samgraves82]

9/2 check in with coach
Only 198.4 this week basically same weight as last week. Spent all my time this week on a mini vacation and spent time at water parks and didn't eat right.

 

[samgraves82]

8/4 chest and bis
Man, the gym was so freaking packed today for some reason. All benches but one flat were taken, racks full what a freaking mess. Needless to say my routine got all messed up but still got a good session in. Totally off my routine tho. Made progress on my flat bench press sets at least vs last week. One extra rep on first set and 1 rep plus 5lbs on second set.

Flat BB press
315x7
230x13 pause reps

Arsenal incline
Rest pause 2pps x 12/3/2

Free motion seated fly
30x18
RP 30x???? Forgot to count reps

Cable curl
30x18
RP 30x14/9/6

Incline hammer curl
20x13/11

 

[samgraves82]

8/5 back/hams.
Sonoma be in trouble but didn't get to do hams cause my best friend called needing a ride so I went. That said, back went great and made progress on all fronts.

Dante row
80x11
70x10

BB row
225x15/8 went way over rep range on these

Hammer hi row
Rest pause
2plates +35 x 10/5/2

Seated Cable row
RP 150x10/5/4

Rack pulls dead stop
455x6

 

[Jbswole40]

Wide shot

 

[samgraves82]

Wide shot

Thank you. Did have a pretty nice pump today

 

[samgraves82]

9/6 shoulders/tris
Good one today. Lots of progress on every lift . Love when that shit happens and a pretty damn good pump too.

Smith press
190x10
165x13

Smith upright row
155x15/11/8

Machine laterals
110x15/13/7

Machine rear delt
60x15/12/10

Lying DB extension
Rest pause 35x8/5/3
30x17 str8 set
View attachment 102887

 

[samgraves82]

 

[Nobodyishere]

8/4 chest and bis
Man, the gym was so freaking packed today for some reason. All benches but one flat were taken, racks full what a freaking mess. Needless to say my routine got all messed up but still got a good session in. Totally off my routine tho. Made progress on my flat bench press sets at least vs last week. One extra rep on first set and 1 rep plus 5lbs on second set.

Flat BB press
315x7
230x13 pause reps

Arsenal incline
Rest pause 2pps x 12/3/2

Free motion seated fly
30x18
RP 30x???? Forgot to count reps

Cable curl
30x18
RP 30x14/9/6

Incline hammer curl
20x13/11

315x7 is great. Especially since ur shredded and not 230+. Respect.

 

[samgraves82]

315x7 is great. Especially since ur shredded and not 230+. Respect.

Thanks man I appreciate that.

 

[samgraves82]

9/7 legs/back
Man, on 1 hand I had a great workout and a gnarly pump all around, button the other hand my Smith squat is just shit. I got 1 more rep than last time but not was still just 315x7 and I just bench pressed the same reps/weight Monday with an actual barbell. Maybe cause it's been months since I used it aside from once or my little leg strain. It's one of the str8 up and down ones so it's a very hi bar squat too. Anyways,

Standing calves
160x12 DC style

Seated ham curl(muscle rounds. 6 mini sets of 4 with 5 breaths between sets and 6th set, if I make it, to failure)
165x4/4/4/4/4/7
150x4/4/4/4/4/5

Smith squat
315x7
225x14

Wide grip pulldown rest pause set
150x10/7/5
View attachment 103016View attachment 103017View attachment 103018

 

[samgraves82]

9/11 chest/bis
Man, my lazy ass laid down for a nap this morning and got woke up at 3, thank God. Had a client at 4 then my evening regulars and hadn't even been to the gym yet. Was able to get it done between 430-6 tho.

Incline DB press
120x11/7

Arsenal flat rest pause set/pause reps
2.5 pps x 10/5/2

Free motion seated fly
30x16
RP 30x12/8/5

Ez bar cable curl
30x29
RP 35x11/7/5

 

[samgraves82]

9/12 back/hams
Back was the focus today and it was great but it was my hamstrings that got totally fucked today. 2 muscle rounds with slight pauses tore me up.

DB pullover
75x13

Arsenal chest supported t row
35 pps x 11/8

Pullups rest pause
RP 10/5/3

Arsenal seated row
RP 2 plates +30lbs x 9/5/3

DB rdl
110x8

Lying ham curls
Muscle rounds with slight pause
115x4/4/4/4/2
95x4/4/4/4/2

 

[samgraves82]

9/13 shoulders tris
Massive shoulder pump today, WTF?! Smashed the log book on pressing and laterals. On my upright rows I purposely dropped weight a bit and tightened up form/ROM and was totally worth it.

Smith behind neck press
190x10
165x15

Cable upright row
130x17/13/12

Cable laterals
35x15/12/9

Rev pec deck
90x21/16/15

Rope press down
40x30
Muscle round 60x4/4/4/4/4/3

 

[samgraves82]

9/14 legs and back

Seated calves DB style
92.5x11

Seated hams muscle rounds
150x4/4/4/4/4/5
135x4/4/4/4/2

Pivot legs press
7 plates +10lb x 10
5 plates+10lb x 22

Med grip pulldowns test pause
150x forgot to write down

 

[Halfi]

Too gd long

Long legs and squats just don’t mix lol. I can get pretty deep on squats but I begin to lose form. Too much leg length man. It’s a curse

 

[Nobodyishere]

Deadlift probably my best lift. I'm obviously building strength back up after prep ATM but I e pulled 500x7 conventional, 545x1 conventional, and 565 sumo

Flat BB press
315x6
225x12 paused reps

Bruh…your bench is dwarfing ur deadlift. Don’t get me wrong ur dl is great too but at ur bw and bdyft. That bench is pretty damn impressive. I’m saying bench ur best lift.

Also those quads are looking like some full veiny cocks.

I applaud you for the consistency and dedication to stay lean n mean. Looking great man.

 

[samgraves82]

Bruh…your bench is dwarfing ur deadlift. Don’t get me wrong ur dl is great too but at ur bw and bdyft. That bench is pretty damn impressive. I’m saying bench ur best lift.

Also those quads are looking like some full veiny cocks.

I applaud you for the consistency and dedication to stay lean n mean. Looking great man.

I appreciate ya man.

 

[samgraves82]

Long legs and squats just don’t mix lol. I can get pretty deep on squats but I begin to lose form. Too much leg length man. It’s a curse

Ain't that the truth. I got fairly strong squatting with barbell but didn't get any growth from it in my legs. Hacks, leg press, and Smith squat seem to be working well tho. My Smith squat has gone to shit I tell ya. I was doing reps with 385 and now I'm struggling to get my Smith squat back to just 365

 

[samgraves82]

Check in pix with coach for the week.200.2 lbs this week
View attachment 104129View attachment 104127