Second cycle with PICS

[ranging1]

thts a fookin big stiff leg for your body weight, i take it thts from the floor? u must have powerlifting behind you? i dont go higher than 150kgs on em and max out normal deads at 270. good goin dude!!

yea course its from the floor, is der anywhere else u can do them from?

naaa dont do any powerlifting, just genetically strong glutes and lower back, always had good leg genetics

ay but 270kg deadlift is still pretty good, just goes to show genetics

[ranging1]

ok today was alright workout, still not then best

bodyweight 96kg

trained inner back, rear delts,

workout
alternating sets between
3 sets dumbell rows
3 sets lateral machine rows

then 1 set cable machine rows

Strength gains
dumbell rows same grrrrrr not happy
machine lateral rows 110kg 6 reps

not the best strength gains, owell next week ill make sure i get better

last week
bodyweight 94.6kg+.8kg

Strengths
flat bench 120kg 6 reps
decline bench press: 140kg, 4 reps
good mornings: 130kg, 10 reps
machine lateral raises 129kg, 8 reps<-machine maxed out, so stacking weight ontop
machine squat =215kg, 6 reps
sqaut: 180kg 7 reps
45 degree leg press: 760kg, 6 reps
barbell shoulder press infront: 80kg 10reps
behind the neck barbell press 92kg 6 reps
fixed pull down: 155kg, 6 reps
Lat pull down 127kg 5 reps
barbell shrugs: 175kg, 13 reps
deadlift: 230kg, 8 reps
leg extensions: 137, 11 reps<-machine maxed out
dumbell rows each arm: 65kg, 5 reps
calve raise using 45 degree leg press: 450kg, 15 reps
leg curls 96kg 20 reps <- again machine maxed out
seated leg curl: 137, 11 reps< machine maxed out
stiff leg deadlift 195kg, 10 reps
incline dumbell press 52kg, 8 reps
reverse grip curl 40kg, 11 reps
barbell curl: 60kg, 7 reps
dumbell chest press: 55kg, 9 reps
dumbell shoulder press: 46kg, 6 reps
machine lateral row 105kg, 6 reps
skull crushers 65kg, 6 reps

end week 2
bodyweight 96kg +1.8kg

Strengths
flat bench: 125kg 6 reps
decline bench press: 140kg, 4 reps
good mornings: 130kg, 10 reps
machine lateral raises 130kg, 8 reps<-machine maxed out, so stacking weight ontop
machine squat =215kg, 6 reps
sqaut: 183kg 7 reps
45 degree leg press: 760kg, 6 reps
barbell shoulder press infront: 80kg 10reps
behind the neck barbell press 92kg 6 reps
fixed pull down: 155kg, 6 reps
Lat pull down 127kg 5 reps
barbell shrugs: 180kg, 8 reps
deadlift: 230kg, 8 reps
leg extensions: 137, 11 reps<-machine maxed out
dumbell rows each arm: 65kg, 5 reps
calve raise using 45 degree leg press: 485kg, 8 reps
leg curls 96kg 20 reps <- again machine maxed out
seated leg curl: 137, 11 reps< machine maxed out
stiff leg deadlift 195kg, 10 reps
incline dumbell press 52kg, 8 reps
reverse grip curl 40kg, 11 reps
barbell curl: 60kg, 9 reps
dumbell chest press: 55kg, 9 reps
dumbell shoulder press: 46kg, 7 reps
machine lateral row 110kg, 6 reps
skull crushers 65kg, 6 reps

[dec11]

yea course its from the floor, is der anywhere else u can do them from?

naaa dont do any powerlifting, just genetically strong glutes and lower back, always had good leg genetics

ay but 270kg deadlift is still pretty good, just goes to show genetics

alot use lockouts frm the power rack to assist deadlift finishing phase

[ranging1]

alot use lockouts frm the power rack to assist deadlift finishing phase

ooo coool, never tried that or seen it, might try it one day as something new

[dec11]

ooo coool, never tried that or seen it, might try it one day as something new

yeah, really helps with plateaus in dlifts, thts final few inches to lock out is the most difficult phase of the lift andwhat wins or loses comps

[ranging1]

Do you lock your legs when doing stiff leg DL's? That is a hell of a lot of weight for 10 reps for Stiff Leg!!!! I mean most people can't DL 429lbs doing regular DL's let alone stiff dead's.......Just curious to know your form......

yes knees are locked, usually its just the first rep their a little bent in order to get the bar off the ground, rest of the time their locked

His deadlift he says is 230kg for 8 reps, which is absolutely insane. That's 507 for 8, so his max would be well over 600! Pretty damn impressive bro...

thanks mate, dunno if max would be 600, never really tried doing 1 rep maxes

yeah, really helps with plateaus in dlifts, thts final few inches to lock out is the most difficult phase of the lift andwhat wins or loses comps

cool, might give it a try sometime