side note. all my squatting is sitting on box, not touch and go like i was doing for a long time
12-6-2012 bench
bench- warmup- bar, 95, 135
185x1
225x3 add 1 board
235x3
245x3
265x3 add ram
275x3
285x3
wide open grip- 135x12x2
incline log press- 90lbs x10, 110x10, 130x10
one arm db row- 100lb x10x2
bb bent over row- 185x10, 135x10x2
tri extension- 20lb x12x2
bb curl- 40lb x15x2
band face pull- avg band x12x2
think thatās all. my bench grip is prolly 1.5-2 inches in from rings. working out pretty well. warmups are close grip. still feel like a little girl lol. bw 187
I may become a partner in running a gymā¦ Could be really cool.
[quote]jakerz96 wrote:
I may become a partner in running a gymā¦ Could be really cool.[/quote]
Really? how did that come about? hellz yea that would be pretty cool. keep me updated on that.
[quote]2-SCOOPS wrote:
[quote]jakerz96 wrote:
I may become a partner in running a gymā¦ Could be really cool.[/quote]
Really? how did that come about? hellz yea that would be pretty cool. keep me updated on that.[/quote]
The gym where I am training is run by a guy who doesnāt care or lift and my training partner wants to buy the place and I want to by a crepinsek rack when I sell my bike and so we got to talking. All the equipment there will go for cheap and then the place is set up well, so it would just be a marketing game to get enough members. He figured the break even point is about 60 members, which are already there. And if increased to 120 members he can quit his job and then who knows. Weād be the only place around with a lot of specific equipment. Iāll let you know how it goes.
Weād probably host a meet to kick things off too and maybe some other silly sorts of competitionsā¦
Wow that sounds awesome!
12-18-2012 squat/dead
safety bar, box/plate(sit on box)- warmup- bar, 170, 260
350x1
400x2x3 played around with different width on stances
440x2x2 added boss brief, no belt
dead off 2.25" block- conv- 225, 315
405x2x2
405x2 sumo
safety bar free deep- 170x10
.75" deficit dead, sumo- 225x10x2
thatās all. squatting didnāt feel all that great so i just stayed at 400. put on briefs for a lil overload. playing with my stance a lil. hip mobility is better than it was so iām tryin diff stuff. still no belt on anything. may change that soon. wasnāt able to lift last week.
1-3-2013 bench
did some 185x10x3 and 225x10x2 with ram, then some other shenanigans.
1-8-2013 deadlift
was gonna do squat and dead but mono was bein used so just did some deadlifting.
2.25" blocks- warmup- 135, 225
315x1
405x1 belt
455x3x3 belt
495x3x2 added boss briefs
conv deficit haulings- 225x10, 275x10x2
safety bar lunges- 130x7per leg x2
thatās it. deadlifting feels better, i feel like iām actually getting the movement down where it feels comfortable again. safety bar lunges rocked my legs, feelin it today, gonna add them in more often.
1-10-13 bench
warmup- bar, 95, 135
185x1
225x1
240x3 wide grip, 1 board
250x3
265x3
280x3 ram, full range
295x2.5 ram, full range
135x12x2 narrow grip
135x10 wide grip
slight incline db press- 45lb x12x3
t-bar- 2 plates x10x2
bb bent over row- double underhand- 135x10x2
cable delt rear delt- 20lb x10, 10lb x10, 10lb x10x2
square tube tri pushdown- 80lb x15x2
21ās curl- bb x2, x2 overhand
thatās it, i wanted to do 1 board on ram but i was only one benching. went a lil heavy but good to know.
Looks like you are having some fun again!
1-15-13 deadlift
2.25" block- warmup- 135, 225
315x1
405x1 belt
455x5x3
495x5x2 boss briefs
haulings- 245x10, 275x10, 295x10 (all double over hand)
safey bar lunges- 100lb x7per leg x2
face pulls- supp- 100lb x15, reg-100lb x15, supp- 100lb x15
I think thats all. deadlifting went a lot better. its feeling better.
[quote]jakerz96 wrote:
Looks like you are having some fun again![/quote]
haha iām tryin, its kinda hard though cuz i feel like a girl lol
Looks like the sheriffās back in town.
CS
[quote]CSEagles1694 wrote:
Looks like the sheriffās back in town.
CS[/quote]
lol not quite yet. I would say iām just job shadowing right now
i thought i had made a couple entries last week but i guess they didnāt go through.
[quote]2-SCOOPS wrote:
i thought i had made a couple entries last week but i guess they didnāt go through.[/quote]
Uh ohā¦
2-5-2013 deadlift
block pulls- warmup- 135, 225
315x1
405x1 belt
495x3
525x3x2
565x3 boss briefs
585x3
315x10, x12 focused just pushing hips forward
deficit sumo haulings- 225x12x2
reverse hyper!- 2 plates x12x2
face pulls- 120lb x15, 120lb x15 supp
think thatās it, hopefully this gets posted!
2-14-2013 bench
warmup- bar, 95, 135
185x1
225x1 1.5 board
245x5 1.5 board
255x5 1.5 board
265x5 1.5 board
285x5 1.5 board ram
swiss bar- plate/side x10x2, plate and 10 x10x2
shoulder press on leg press- plate/side x10x2
cable cross over- 30lb x20, 40lb x15
dips- bw x10
internal rotate- cable machine- 20lb x12x2
external- 10lb plate x12x2
bb curl- 60lb x12x2, 40lb x25
band pull apart- mini? x50
thatās all, tried a lil different set up on bench. went ok
2-19-2013 deadlift
block pulls- warmup- 135, 225
315x1
405x1 belt
495x2
525x2
555x2
585x2 boss briefs
615x2
deficit sumo haulings- 225x15, 245x15, 275x15
reverse hyper- 100lb x15x2
single leg leg press- 2 plates/side x15x2 per leg
face pulls- 120lb x20, suppinated 120lb x20
i think that is all, i feel like iām missing something but i donāt think i am. i thought about going heavier with the boss briefs but iām stopping while things are still pretty easy.