4-25-12 bench day
warmup- bar, 95, 135
cg(one finger on smooth)
185x1
235x5
265x5
finger next to smooth
285x5
305x5
325x5 ram
345x5 ram
225x18 wide normal grip
cable flye, bottom to top- 50x12x2
incline cable flye- 50x10x2
tri pushdown- 120lb x20x2
rev grip curl bar curl- x30x2
so that’s all. my arms felt fine yesterday after straight bar squatting but became sore today, especially after i started benching. also had a long break between my 305 and 325 set. we had a weight club meeting.
4-27-12 deadlift
from floor- 135, 225
315x1
405x1 belt
495x1
585x1 boss briefs
625x1
645x1
675x1 add metal king
705x1
sldl- 315x10
ghr- bw x15x2
seated cable row- tri pushdown attach- 175x12, curl attach- 175x12
that should be it. officially deadlift over 700lbs now, yay. this wasn’t exactly what i was planning but i had my last day of classes today and i wanted to do something a lil heavier but not quite as heavy as next week. decided to pull from floor to work on form, think i’m getting things squared away.
so 4 of my training partners had to one up me and out pull me today, they all went 855. ill post vid. i think yall will like it.
big kyle and jake 855 pull
lil kyle and nick 855 pull
Haha thats awesome. Congrats on the 705 pull!
[quote]2-SCOOPS wrote:
lil kyle and nick 855 pull[/quote]
[quote]pbclax1 wrote:
Haha thats awesome. Congrats on the 705 pull![/quote]
yea it was pretty funny. think we may have some fun with this. thanks! hopefully itll start getting higher
4-30-12 squat day
squat bar- high bar narrow stance-free squat couple inches below parallel- warmup- bar, 145, 235
325x1
325/120lbs chains x10x2
leg press all romz- 5 plates/side x10, 6 plates x10, 7 plates x10
leg extension- 100lb x12x2, 80lb x15
did extra band assisted stretching. i think thats it. not much. after doing some straight bar work it is very apparent that my exposiveness has gone way up. at 325 my feet were still coming off the floor on the way up lol.
5-2-12 bench
warmup- bar, 95, 135
cg
185x1
225x1
275x1
315x1
365x1
rev band
405x1 ram
455x1 ram
585x1 3bd add sdp
615x1 2bd
615x0 1bd
405x10 ram, wide open grip
super wide tri pushdown on lat pulldown bar- 60lb x15x3
face pulls- 120x15x2, suppinated 120x20
that’s all, shirt work did not go well. my arms are beat up and my right shoulder wasn’t good. bad day. oh well. just means harder work on friday. i need to not straight bar so often.
You’ll get her, Scoopy, you’ll get her.
Keep up the hard work, young man…
5-4-12 deadlift day
warmup- from floor- 135, 225
315x1
405x1 belt
495x1
1.5" blocks
495/80lb chains x1 boss briefs
545/80 x1
585/80 x1 king sumo
635/80 x1
655/80 x1
405/80 x10x2 just belt
db rev flye- 40lb x12x2
cable crossover flye- 40lb x20x2
that’s all. deadlifting went pretty well.
5-7-12 squat day
squat box-safety bar- warmup- bar, 170, 260
350x1
350/120 lbs chains x1 belt
350/120 strong bands x1 boss briefs, add thin bumper on box
440/120 strong bands x1 inzer wraps, added more band tension
530/120 stong bands x1, x2x2
leg extension- 100lb x15x2
ghr- bw x20? forgot to count just went for a while
curls- 10lb/side x20x3
decided more on a speed work day. wanted to go a lil heavier but was talked out of it, that was a good thing. squats were pretty quick. i’m figuring about 300lbs total with chain weight and bands at top.
Bands AND chain? Awesome.
[quote]grettiron wrote:
Bands AND chain? Awesome.[/quote]
haha yup, wanted more weight at top and other people wanted to use chains too. it was pretty fun. hopefully i’ll be up with everyone else next time. i need to redeem my deadlifting at los campeones
5-9-12 bench
bench- bar, 95, 135
finger just off smooth
185x1
225x1
275x3
295x3
315x3
335x0x2 changed grip, didn’t work
335x2 went back to grip i was using
315x10x2 ram, wide open grip
225x8 index on smooth
225x10 index on smooth
cable flye- 50lb x15x2
curl bar curl(narrow)- 10lb/side x20x2
face pulls- 100lb x15, 100lb x15 suppinated
that’s all. benching wasn’t the greatest. should have changed what i did tonight. need to do some speed work on bench.
5-11-12 deadlift
deadlift against short avg bands(about 180lb tension at top)-
135/bands x5
225/bands x2
315/bands x2
405/bands x2x4
chest support t-bar- 2 plates x12x2
lat bar pulldown- double underhand- 100x12, 120x12
that’s it. had a headache from work, thought working out might help. made it worse. i felt horrible so i just left. think its a tension headache, still kinda have it. gonna see how it feels to see what i wanna do on monday for squat work.
5-14-12 squat work
nothing really worth writing. did some safety bar lower box work with varying stance widths with oly shoes. did some other shennanigans and leg press stuff. didn’t really feel like doing anything, got some good leg pump then we went to pizza buffet.
Squatting+pizza buffet sounds like the greatest combination in the history of the world.
WELL, maybe it’s like…
Deadlifting + Steakhouse + watching The Departed
Squatting + Pizza buffet + watching Die Hard
Benching + BBQ + HMmmM OMG i can’t decide what movie should be paired with benching. !
AHhHhHhh
[quote]Spock81 wrote:
OMG i can’t decide what movie should be paired with benching. !
AHhHhHhh[/quote]
No Country for Old Men
[quote]Ty Carlson wrote:
[quote]Spock81 wrote:
OMG i can’t decide what movie should be paired with benching. !
AHhHhHhh[/quote]
No Country for Old Men[/quote]
Lol! iluvyou…
BUT I think No Country for Old Men is too serious for an after bench party. Both die hard and The Departed are things you can watch with buddy’s or significant others that aren’t lame and like girly shit. Movies where you can clap/cheer, yah know? I can cheer for John McClane and chuckle as his yippie ki yay-in, but I can’t do that aloud for Anton Chigurh because he is this dark kind of evil.
No country for old men should be watched during a deload, HA-HA. This is scientific stuff…
