5 week blast to RPS Summer Slam
 

Hey all,

this is my 5 week blast to the summer slam. hoping to finally break that 500lbs bench !!!

competing FULL power this time around, and of course always raw. Only way for me to go for now ! :)

Squat day.

Worked up to 415 with the buffalo bar. Nothing crazy. Tried to get 465 but it was probably too big of a jump and failed in the hole..



After my squats i hit some speed sumo deadlifts
3 reps -- 8 sets.

Then I smashed up my quads some with the leg extensions 5x10

followed by 100 body squats to polish me off.

Shoulders today, BB routine. Gotta build up my rear delts a lot.

best?
 

Whats the best rear dealt movements? I feel that area is lacking a bit

tht depends on what u want .. do u want girth or conditioned p.delts

being in the hole is called deep in the bucket. :)

Today was shoulders


http://img.tapatalk.com/d/14/05/06/symady9e.jpg

http://img.tapatalk.com/d/14/05/06/u4eva3ar.jpg


Hit the 100s just did one heavy set


100s - YouTube


Today is a rehab day working the rear delts and just general strengthening the entire shoulder

looking good crown..

Coming along.
I am loving this Dragon Pharma Tren. Jesus I wanna say it loves me too.

5 weeks out!

looking great
what a beast

is everythiung tht ur taking right now d.pharma crown??

all of the above
 

Just curiOus what everybody else does for rear delts so I can try them out and see how they feel

well what r u trying to go for.. are you tryingfor overall mass or conditioning.. (separation) ???

mass moves for post delts ---------- behind the neck military presses (barbell)
( note make suretht u dont tilt your head down keep it forward and straight , or you could tweek out ur neck !!! ) some peeps ahve a hard time doing this one becasue its an un-natural move !!!!!! if it hurt cease the move !!!!

(mass move) DB bent over laterals raises !!!

NOTE: ---- to really maximize good contraction start with a nuturel grip at the top of the concentric move and as u follow through the manuver twist ur palms to a pronated grip (palms facing away or down) so at the end of the concentric move ur palms will be facing away from you..

yes a big difference my friend .. depending on the move & manuver..

palms facing down is called ------- PRONATED
palms facing up is called ---------- SUPINATED
palms facing to ur side is ----------- NEUTRAL

for this move it creates a greater contracting therefore leading to greater muscle fiber recruitment.. i would suggest tht you alternate through the move with a neutral to a pronated grip.. and try sitting down when exicuiting this manuver as well.. ull have more focus with the move as to where standing ..

the shoulder is a phasic muscle .. meaning tht its not easily facilitated .. its either on or off .. un like tonic muscles
__________________

Kalpa Test 500mg/week
Kalpa Anadrol 50mg/day
Dragon Tren E 800mg/ week

Heavy bench - YouTube

hey crown love it bro.. thts sum mean weight right there.. im glad tht ur cycle is working for ya... hey it would be an honor if u threw out a quote of the day in the favorite quote in the hgeneral chat...were doing this daily and it would be an honor to hear whats on ur mind... hope to see u there bro.,... looking great.. :)

switched up the routine and hit the accessory work today, it was a nightmare and a half.
Started the morning off with some Goodmornings--talk about a painful start to the morning.
8 sets of 5 reps good mornings

then we did some walking lunges, leg curls, and I polished myself off with some hip exercises. Boom Boom Pow

Today
8 sets of 3 reps speed bench

3 sets (2 recorded) of heavy skull crushers

3 x 10 force production neutral grip DB floor presses (50lbs)

3x10 rep push-downs

band work, push downs then "spread aparts"


Notice how light "speed work" is... remember this is SPEED and force production. Not an ego lift.

Accessory work - YouTube

looking good crown ......

Worked up to a max effort cambered bar squat

Cambered - YouTube

after cambered bar we did speed work. I was suprised with how fast I was able to move 315 yesterday.

Went NICE
Speed - YouTube

killing it crown,,, looks good bro..

Oh boy - YouTube

Accessory work today. All told did about 40 reps of this exercise. KILLED ME :)

After this just did some stretching and upper back work. My buddy was DONE.

How is your back after this?

What is your bench right now?

Some off day bench coaching with Brandon Lilly (Author of Cube). 455lbs press.

Working on keeping those elbows tucked.


http://youtu.be/xLYi7O0Huj0

http://youtu.be/ICOcSM2Uw9o

last heavy bench before the meet.

415 opener - YouTube

last heavy squat before the meet.