5-17-12 bench day
bench- cg index next to smooth- bar, 95, 135
185x1
225x1
275x1
315x1
345x1
365x1 ram, pinky on ring
385x1 ram, wide open grip
405x1 ram, wide open grip
455x3 sdp, 1.5-2 board?, middle finger on ring
455x3 1 board? ring finger on ring
455x3 (1 board?, touch, 1 board?)
315x8.75 ram, cg
cable crossover side raise- 20lb x12x2 per arm
cable crossover front diagonal raise- 20lb x12x2 per arm
so that’s it. the close grip felt really good, wide didn’t feel that good. only had a lift off person so no side spotters or person to hold boards so i just went down a ways and tried to keep it consistent. big kyle recomended that i try to touch on my second rep on my last set after seeing how far down i was going on my second set. bringing in my grip felt much better, but i’m getting a used bigger rage x and i think that will work out a lil better. shirt work was nice though, i wanted to get some more practice and change my grip to see how it went, felt real good, very tiring though lol. prolly gonna work on more lower board stuff and jack the shirt and get some heavier weights on there.
goin back up to los campeones on sat, hopefully gonna increase my deadlift pr!
[quote]Spock81 wrote:
[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…
[/quote]
what about blood sport? it’s hilarious, has some really solid kinda gay bro moments between van damme and the biker guy and has a bunch of fighting haha.
also if you haven’t seen “Ong Bak” starring tony jaa, you need to see it. not only does he do all his stunts but they are ridiculous, pretty sure people actually got feet and fists to the face during the production of that movie
Hell yeah man! Big and Little Kyle are doing events right? So it’s just you and me deadlifting? What’s Luke doing?
Keep up the good work, bud. You just reminded me that I should watch ong bak tonight.
[quote]grettiron wrote:
Hell yeah man! Big and Little Kyle are doing events right? So it’s just you and me deadlifting? What’s Luke doing?[/quote]
actually i think big kyle is gonna do some equipped pulling too. not sure what luke is gonna do. you wanna go out or something tomorrow night? our hotel is downtown again
5-19-12 deadlift at los campeones
from floor- warmup- 135, 225
315x1
405x1
495x1 belt
545x1 boss briefs
585x1
635x1
675x1 king sumo
715x1
750x nope
585x5 just briefs, straps
reverse hyper- 200lb x15
db reverse flye- 45lb x12x2
db curl- 50lb x16, 60lb x12, 45x 20
ummm i think that was everything worth mentioning. did just a couple cambered bar squats and some swiss bar incline to check the bar out.
it was a good time. 715 went real well, my setup on 750 was off and i was a lil tired but maybe next time. the 585 for reps was pretty easy, just called it good at 5 so i didn’t tear up my shins more.
us and grettiron and his roommate all went out, was a great time! to bad you are moving out of minneapolis grettiron. also thanks for the vid! i didn’t know you got the 715 on vid
5-12-12 squat day
squat bar, box- warmup- bar, 145, 235
325x1
325/strong bands x1
325/bands/120lbs chains x1 boss briefs, box and plate
415/bands/chains x1 box and thin bumper
505/bands/chains x1 inzer wraps
595/bands/chains x1 add jack suit
685/bands/chains x1 straps up
735/bands/chains x2
so that was all, the second rep on my last set was pretty brutal lol. guessing about 300lbs added to top like last time. my back is pretty wrecked now from today and saturday.
[quote]2-SCOOPS wrote:
5-19-12 deadlift at los campeones
from floor- warmup- 135, 225
315x1
405x1
495x1 belt
545x1 boss briefs
585x1
635x1
675x1 king sumo
715x1
750x nope
585x5 just briefs, straps
reverse hyper- 200lb x15
db reverse flye- 45lb x12x2
db curl- 50lb x16, 60lb x12, 45x 20
ummm i think that was everything worth mentioning. did just a couple cambered bar squats and some swiss bar incline to check the bar out.
it was a good time. 715 went real well, my setup on 750 was off and i was a lil tired but maybe next time. the 585 for reps was pretty easy, just called it good at 5 so i didn’t tear up my shins more.
us and grettiron and his roommate all went out, was a great time! to bad you are moving out of minneapolis grettiron. also thanks for the vid! i didn’t know you got the 715 on vid[/quote]
Maybe when you come out to Maine to pick out some lobsters we can lift and drink again! Lol
[quote]grettiron wrote:
[quote]2-SCOOPS wrote:
5-19-12 deadlift at los campeones
from floor- warmup- 135, 225
315x1
405x1
495x1 belt
545x1 boss briefs
585x1
635x1
675x1 king sumo
715x1
750x nope
585x5 just briefs, straps
reverse hyper- 200lb x15
db reverse flye- 45lb x12x2
db curl- 50lb x16, 60lb x12, 45x 20
ummm i think that was everything worth mentioning. did just a couple cambered bar squats and some swiss bar incline to check the bar out.
it was a good time. 715 went real well, my setup on 750 was off and i was a lil tired but maybe next time. the 585 for reps was pretty easy, just called it good at 5 so i didn’t tear up my shins more.
us and grettiron and his roommate all went out, was a great time! to bad you are moving out of minneapolis grettiron. also thanks for the vid! i didn’t know you got the 715 on vid[/quote]
Maybe when you come out to Maine to pick out some lobsters we can lift and drink again! Lol
[/quote]
oh good idea, or maybe i can come out to boston and go paaaak a caaaaa haha
5-24-12 some bench
bench, warmup- bar, 95, 135
185x1
bar/120lbs chains x3
bar/160lbs chains x4
65/160lbs chains x3x2, x20
slight incline, db press- 70lb x12x3
reverse flye- 35lb x15x2
face pulls- 100lb x15, suppinated x15
cable shoulder stuff, side raise- 20lb x12, low to high- 20lb x12x2
straight bar curl- 20lb x20x2
body was pretty dominated yesterday so didn’t lift. needed to do something tonight cuz i wont be in town tomorrow. arms still kinda hurty from the straight bar squats on monday but not to bad.
5-28-12 squat day
raw squat, safety bar, box- bar, 170, 260
350x1
440x1 belt
440x8x2 added plate, wide stance
ox lift- 170/225 x a few, then sumo a few
leg press- 5 plates/side x10, 6 plates x10, 7 plates x10, 3 plates x20
ghr- bw x20-25 x2
band pull aparts- mini band x30, x35
straight bar curl- 30lb x30
nothing much, some light stuff so i feel good to try a new shirt on wed and heavy dead on fri.
5-30-12 bench
warmup, index against smooth- bar, 95, 135
185x1
225x1
275x1
315x1
365x1 ram
405x1 ram, pinky inch from rings
495x1 3 board, new rage x
585x1 2 board, rev band
635x1 2 board
675x1 2 board
705x1 2 board
405x5 rev band. coulda done more but on the first couple reps the plates were hitting some boards that were standing up right. had to tip them over then reset and go again.
db press(slight incline)- 50lb x15x2
face pulls- 120lb x15, suppinated 120lb x15
straight bar curl- 40lb x15-20 x2, didn’t really count
i bought a larger used double ply rage x and tried it out tonight. i liked the rage x i use to have but i just out grew it. i like the feel of the rage x better than the sdp, and fits my bench style a lil better i think. everything went pretty well, prolly gonna take these weights down to a one board next time. hopefully get vid next time too. we need one extra person to run the camera.
6-1-12 deads
2.25" block pulls- 135, 225
315x1
405x1
495x1 belt
585x1 boss briefs
635x1
675x3x2 add king sumo
reverse flye- 40lb x15x2
that’s all, did some band assisted stretchin after. had bigger plans for today but things didn’t feel very well so i just did some reps at 675. went pretty well, think my back is still a lil fried from benching on wed, so didn’t get to do anything heavy tonight.
6-4-12 squat
straight bar, box- bar, 145, 235
325x1
415x1 belt
505x1 boss briefs,add plate on box, rev avg bands
595x1
685x1 rev light bands
775x1
865x1
955x1 straps up
so that’s it. didn’t go very well. out of position on the 955, was planning on doing two but form wasn’t there. i can def tell i really need a deload. nothing felt good today. gonna take the rest of this week and next monday as a deload. hopefully work in a massage and chiro too.
6-8-12 deload bench
warmup- bar, 95, 135
185x1
fat bar floor press- bar/160 lbs chains x3x4, x20
cable flye- 40lb x15x3
incline cable flye/press- 40lb x15x2
cable internal/ext- 30lb x15x2 each, per arm
cable shoulder, low to high- 20lb x15 per arm
straight bar curl- 40lb x25x3
that’s all. got a massage in the morning, felt better. need a lil more rest and hopefully chiro on tues.
i think i solved my squatting issue as of late, i think i’ve kept turning my toes in each time, need to toe out a lil more. in practice this has made a big difference, hopefully it will next suited day.
6-11-12 squat
safety bar, squat box- bar, 170, 260
350x1
440x1 belt
440/strong bands x2x4 boss briefs, add plate on box
ssb gm’s- 170x12x2
leg press- 3plates/side x20x3
face pulls- 120lb x20x2, suppinated x20
ghr- bw x15
think that’s all. think i got my squat form squated away a lil bit, toed out more, stayed more upright and sat back more. fun stuff on wed and fri.
[quote]Ct. Rockula wrote:
Sick squat dude.
[/quote]
thanks, i try lol
6-13-12 bench
warmup- bar, 95, 135
185x1
225x1
275x1
365x1 rev light bands
405x1 ram
495x1 rage x, 3 bd
545x1 2 bd
585x1 1.5 bd
635x1 1 bd
stright bar curl- 45lb x20
that’s it, form was slightly off on my first two shirted sets and messed up my right elbow/forearm. i stuck it out for some shitty shirt work but that was all, the curl was the only thing i could do that didn’t hurt. icing tonight and hopefully be ok for friday.
