Squatch's House of Pain

[Squatch]

10/5
Chest/Tris


Flat Bench
135x15
225x12

Working Set
375x6 +3RP +1RP *

Incline DB Bench
120x11 +5RP +2RP

Pec Deck
Stack until failure

Dips (Elbows in for tris)
BWx12

90x10 + 5RP

V Bar Tri Ext
90x12
110x10
130x8
150x6
170x4


*Tweaked shoulder. Won't be doing flat for a while. Should have known better.

[alwaysL8]

It's all good. Shoulders would have been great if we weren't hungover. The bi/tri workout was a good one.

good thing i wasnt there for the hangovers. i have too much fun with ppl and their hangovers..lmao


awesome work, seth

[PTAaron]

Sorry to hear about the bench injury

Workouts are looking nice though!

On the smith machine front squats, how are you racking/unracking the bar? I tried it and I had a hell of a time getting the weight racked/unracked... I had to have my training partner do it for me, and I don't have one of those now.

[Squatch]

Sorry to hear about the bench injury

Workouts are looking nice though!

On the smith machine front squats, how are you racking/unracking the bar? I tried it and I had a hell of a time getting the weight racked/unracked... I had to have my training partner do it for me, and I don't have one of those now.

Thanks, Aaron. I go from the inside facing out, so the bar is rolling forward to unrack, and back to rack...it's much easier. My partner is there though, in case I get to the point I can't roll it.

[Squatch]

10/8
Back/Bis

Pull ups
2 sets x 5

Lat Pulldowns
290x12 + 6RP +4RP

BB Rows
325x11 + 5RP + 3RP

DB Rows
120x14 + 6RP + 4RP (Left)
120x14 + 6RP + 3RP (Right)

Hammer Curls
75 x 9 + 5RP + 3RP

Rope Curls
Burnout Set 50 to failure (26 reps)

[RaptorMkII]

Nice workout man!

[ironmaidn]

U doing some nice work Seth! :headbange I just tried those rope curls for bi's. Nice burn from them. Cool log. Awesome leg day above too. I think I am gonna start with front squats next week and develop my "tear drop" more this off season.

[Squatch]

Thanks, guys.

[Squatch]

10/9
Shoulders/Traps

DB Front Raises
35x15 (warm up)
45x12 (warm up)
55x10
65x8
75x6

Lateral Raises
50x10
60x8
70x7

DB Shrugs (5 second hold on top, 5 second stretch on bottom)
120x12x3

DB Holds
100x94 seconds - forearms were fried, even with straps

[PTAaron]

75lb front raises? Holy crap!

[Squatch]

75lb front raises? Holy crap!

Strangely...the last two times I have done them (first in Vegas, now here) I have had very bad forearm cramps/muscle fatigue.

[TolVlo]

hey Seth, was wondering if you've seen better results for shrugs with holding 5 secs at the top and bottom?

[Squatch]

hey Seth, was wondering if you've seen better results for shrugs with holding 5 secs at the top and bottom?

I certainly feel it alot more during the set and am much more sore 24-48 hours later. I generally throw that in there once a month or so.

[TolVlo]

cool, i think i'll give that a try this week.

[Andy James G]

training looks great buddy!