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Old 29-10-13, 11:47 AM   #1
Quatterarbro
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Default Quattbus training log

Since all the cool kids are doing it.

Will post tonight's workout.
Upper body day 2

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Old 29-10-13, 03:05 PM   #2
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good
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Old 29-10-13, 07:37 PM   #3
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Upper Body 2 day today

OHP 25x5 35x5 40x5x4 30x8(had someone check my form on the weekend, arching my back way too much, lifting it behind my head rather than sort of in front so deload)
DB Bench 24x6, 28x5, 32x5x3, 20x6 (that last set was a strip set)
Cable Row 40x8, 47x8x3 (pause hold)
Chin ups, 6, 6, 5, 4, 3, 3
Face Pull 15x8, 17.5x8x2, 21x8
Dips 10kg weighted, 5, 4, 5, 3

Then I did some pushdowns and curls to finish it off.
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Old 29-10-13, 08:37 PM   #4
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your ohp should be finishing directly over your traps not in front of your head
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Old 30-10-13, 07:28 PM   #5
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Quote:
Originally Posted by FUCCBOI View Post
your ohp should be finishing directly over your traps not in front of your head
Yeah but I was leaning way back, not doing proper overhead, but behind head
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Old 30-10-13, 07:31 PM   #6
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how? lol

if it was too far back wouldn't you fall over?
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Old 30-10-13, 07:31 PM   #7
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Fucking squat racks weren't available for a while so first 3 sets I had to clean and press the weight onto my shoulders.
BB squat 45x5, 50x8x2, 80x5, 100x5x3, 60x8 (last set was a strip set)
RDLs 60x5, 100x5x5
Calf Press 173x10, 213x10, 253x10, 303x8x3, (strip sets after the last one all the way down. I can barely walk after) 253x8, 213x8, 173x8, 133x8, 93x8, 53x8.
Lying leg curls 46x8x4
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Old 30-10-13, 07:46 PM   #8
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are you still cutting

what's your goal atm
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Old 30-10-13, 08:24 PM   #9
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Still cutting, 10% BF is the goal

Tapatalkin on the Quattbus.
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Old 30-10-13, 08:29 PM   #10
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what are you now
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Old 31-10-13, 05:03 AM   #11
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About 14

Tapatalkin on the Quattbus.
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Old 31-10-13, 05:05 AM   #12
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pics
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Old 01-11-13, 11:07 AM   #13
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Quote:
Originally Posted by sausage View Post
pics


Tapatalkin on the Quattbus.
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Old 01-11-13, 11:07 AM   #14
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Yesterday was a rest day so just went on a 5k walk

Tapatalkin on the Quattbus.
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Old 01-11-13, 11:30 AM   #15
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motherfucker im right click saving like theres no tomorrow

goldmine
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Old 01-11-13, 12:07 PM   #16
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Tapatalkin on the Quattbus.
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Old 01-11-13, 12:17 PM   #17
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Pull ups, 5x2, 15kgs: 4, 3, 3, 3, 4, 3
BB rows 40x8, 50x5, 60x5x4
BTN push press 40x8, 45x5, 50x5x2
Snatch grip BTN press 30x8
Incline BB bench 24x8x4
DB upright rows 16x8x4
Close grip BB bench 50x8, 50x5x3
Skullcrushers/EZ curl super sets 25x5x4 (I'm assuming the EZ bar is 5kgs)
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Old 01-11-13, 12:28 PM   #18
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Also my wrists make weird clicks and hurt a little doing BB rows. No issues doing DB rows or pull ups or anything. Any ideas?
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Old 01-11-13, 12:32 PM   #19
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how wides your grip
what kind of rows, yates or pendlay
pronated or supinated
are you using straps
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Old 01-11-13, 01:35 PM   #20
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I've tried it from shoulder width out to snatch grip.
In between, just a standard BB row.
Pronated grip.
No straps.
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Old 01-11-13, 04:29 PM   #21
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it's because you're using a wide ass grip

oh wait you mean you've tried between those not switched

idk, a narrower grip would be less wrist stress

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Old 01-11-13, 04:47 PM   #22
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I've not tried really narrow grip. But shoulder and wider it's all been tried. Underhand grip might help.

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Old 01-11-13, 05:01 PM   #23
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i use the same grip as when i deadlift
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Old 01-11-13, 05:44 PM   #24
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I DL slightly wider than shoulder width, no issues. With a deadlft the arm is always hanging to the floor. With the row it's angled which could be the problem. Need to do floating horizontal rows

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Old 05-11-13, 08:32 PM   #25
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Other day

Deadlift
60x5, 100x5, 120x5, 130x3, 140x1, 160x1, 140x1, 100x5
Squat
60x5 80x5, 100x3, 100x5x2, 100x4, 60x6
Calf Press On The Leg Press Machine
173x10, 213x10, 253x10, 293x9, x10, x8 then strip sets, 253x8, 213x8, 173x10, 133x10, 93x10, 53x10

Barbell Hip Thrust
120x8x4

Farmer's Walk
15m walk 40kg DBs per hand x4
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Old 05-11-13, 08:34 PM   #26
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Today

OHP, still trying to keep my back from bending
30x5, 40x5, 50x4, 50x3x3

Bench
50x5, 60x5, 80x3, 90x2x3

Close-Grip Bench Press
50x8x4

BB rows
40x8x4

Pull-Up
6, 5, 5, 5, 4, 5

Face Pull
19x8x4

Then I did some pullovers and arm stuff
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Old 05-11-13, 09:36 PM   #27
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do you clench your ass when you press
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Old 06-11-13, 07:01 AM   #28
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Yes

Tapatalkin on the Quattbus.
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Old 06-11-13, 06:30 PM   #29
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Squat
60x5, 80x5, 105x5x4, 80x5
Deficit Deadlifts
60x5, 80x5, 90x5x3
Regular deadlift 90x5x2
BB Hip Thrust
100x8x4
Power Clean
40x5, 40x8x3
Hanging Knee Raise
10, 10, 10
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Old 06-11-13, 06:45 PM   #30
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oh - you already powerclean? whats wrong with one day deadlift one day powerclean?
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Old 06-11-13, 06:55 PM   #31
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I don't power clean that often. I felt like doing them today.
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Old 09-11-13, 05:03 PM   #32
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Pull-Ups
5, 5kgx5, 10kgx5, 15kgx4x3, 15kgx3

T-Bar
20x5, 40x5, 50x5, 55x5, 60x5x2

Incline DB Bench
24x8x4

Arnold
14x8x4

DB upright rows
16x8x4

Arm work at the end
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Old 09-11-13, 05:05 PM   #33
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Today

Deadlift
60x5, 100x5, 140x1, 162.5x1 NEW PR!! 165x1 NEW PR AGAIN! 120x5x2

Squat
60x5, 80x5, 100x5x3, 60x10

Barbell Hip Thrust
100x8x5

Farmer’s Walk
40kgs, 15mx3
32kgs, 2omx2

Lying Leg Curls
39x10, 46x10, 53x6x2
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Old 09-11-13, 06:33 PM   #34
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nice
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Old 09-11-13, 08:37 PM   #35
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btw the hip thrusts are a waste of time, general consensus is now that they offer nothing outside of general glute proprioception
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Old 09-11-13, 10:16 PM   #36
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what if you hip thrust over 5 plates like i've seen on youtube
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Old 11-11-13, 08:33 PM   #37
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Quote:
Originally Posted by keflex View Post


btw the hip thrusts are a waste of time, general consensus is now that they offer nothing outside of general glute proprioception
But that's still useful for glute activation during squats and deadlifts

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Old 11-11-13, 08:35 PM   #38
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yeah but you really don't need 8 sets or 2 wheels to get that done
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Old 11-11-13, 08:36 PM   #39
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and also, if that were your goal you'd do them before said movements, not after
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Old 12-11-13, 11:53 AM   #40
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What if I want juicy glutes. Aren't hip thrusts better than squats?

Tapatalkin on the Quattbus.
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