Saturday, January 8, 2011

Training - Back/Biceps

Ok with everything beat to hell I have gone back to my good ol standby of squat/dead 1 day, pushing 1 day, and back/bi work on the other day.  This has been my fave split forever and a day anyway.

Today - Weight 246

T-bars -
1 plate x 20
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 12

Chins -
body x 5
+25 x 5,5
+100 x almost 1

Ez Curl - 115 x 8

Notes - Not a bad session.  Pretty productive and I felt good.  I haven't done chins in a while so it's time to start doing them.  My PR with 100 is 3 reps.  I still haven't beat Wendler....but it's coming Jim.  It's coming.

Videos added.  I apologize for the music.  I was training with two hot chics and they don't like the usual shit I listen to when training.


  1. On your pushing day are you going to alternate horizontal and vertical presssing? Or just do both in the same workout?

  2. That would be what I would like to do right now but until the elbow is 100% I will probably just do some bodybuilder type stuff until I can press heavy again.

    When I can, here is the plan...

    Day 1 -
    close grips - 5/3/1
    dips - 75-100 reps
    triceps - 5-6 sets of 15-20

    Day 2 -
    clean and press - 5/3/1
    incline press - 2x15-20
    triceps - 2x15-20

  3. Kickass chins Paul.

    - Beyondstrength

  4. Thanks man but not yet. I've done a triple with that many times and I need to double that number at minimum (100x6) before it's really good. Not bad for a first chin session really though. The base is still there.

  5. Do you always stick to close-grip neutral chins, or do you mix it up? I know some people's shoulders get irritated on straight-bar chins/pulls, just wondering what your reasoning is.

  6. I do all kinds but these are my fave. My shoulders do ok with chins but the overhand wide grip can irritate them just a bit.

  7. Hello!

    I like the idea of a 5/3/1 template with a back day. Would you alternate Tbar rows with something else on week 2. I was thinking:
    Week 1
    Mon-Squats 5/3/1
    Wed-Bench 5/3/1
    Fri-Barbell Rows 5/3/1

    Week 2
    Mon-Deadlifts 5/3/1
    Wed-OH Press 5/3/1
    Fri- Back exercise #2 ???



  8. Yes I will probably do a different exercise for rows this weekend. Going back and forth between the two.