There lat pull downs laying on a bench…think of them as a reverse bench press…really let your lat flare and flex and pull your upper back tight…big m
Niiiiiice…I will definately try that…where did you learn that?
My art therapist showed me a movement like it…and i basically modified it…it really helps me with building some muscle in my middle back and it works great for recovery …i try to keep the reps in the 8-30 range…big m
Dynamic sq dl
gpp warm up
ab pull downs 5x22
a1. pull throughs 3x10
a2. blue band gms 3x10
a3. green band leg curls 3x33
b1. seated row 3x15
b2. rear delt flys 3x20
dyanmic box squat
345 + blue band
8x2
345 + blue band + purple band
1x2
***felt really fast and strong today so what the hell…
sumo speed deadlifts standing on a 4 inch box with doubled mini bands
225x3x1
295x5x1
405x1x1
hammer curls 3x10
big ass dip and 1 bad case of diharea x1
…big martin
big ass dip and 1 bad case of diharea x1
LOOOOOOOOOOOOOOL
priceless… 
Dynamic bench press
gpp warm up
a1. seated row vgrip 2x15
a2. front raise 2x10
b1. seated row wide grip 2x15
b2. rotators 2x10
c1. seated row underhand grip 2x15
c2. hammer curls 2x10
dyanmic bench press
195x9x3
1 board press in titan fury
315x5
335x5
355x5
375x5
4 board
405x5x2sets
decline dumbell extensions 2x10
push downs 4x15
hammer curls 2x10
oh yea some info real fast…look for me to start posting under my real name on here i just made a account with my real name its ROSS BOWSHER…also me and 3 other junior lifters from my gym are now 100% for sure about our next meet it is the APF teen/junior/master nationals may 7-9th so the log will be extended…ross
Max effort squat dl
gpp warm up
a1. pull down abs 5x15
a2. green band gms 5x22
a3. blue band leg curls 5x15
lat pulld v-grip 2x10
max effort
suspended good morning with safety squat bar 1 inch above parrellel
bar x3
95x3
135x3
285x3
225x3
275x3
335x3
365x3
405x3
425x3
445x3 pr because this is the first time i have done these 1 inch high…
rack pulls from pin 1
225x3
315x1
405x1
475x1
500x1
525 miss
i suck at these so fucking bad…arrr
dumbell shrugs 3x22
…see yea
Max effort bench press
Had to train alone this morning…so this will be a little diffirent…
gpp warm up
a1. wide grip lat pulls 2x15
a2. front raise 2x10
b1. medium grip lat pull 2x15
b2. rear raise 2x10
c1. close grip lat pull 2x12
c2. hammer curls 2x8
decline bench press
bar x lot
95x10
135x10
185x10
225x10
275x6
315x6
325x6
335x6
345x4
decline dumbell extensions
3x25
incline push ups
5x20
i am so sore tonight…didnt have time to train lats had to get to class…big m
picture? haha, pz ross.
Hey BM, whats happening? I’m missing my read!
I need my fix too
Ross Re: rack pulls, what height is the bar on pin one?
Calling you that is going to take a while to get used too!
Big Martin RIP
He’ll always be bm to me ;>
hello…i am back i got that “my doom virus” so my computer was in the shop getting fixed for the past week…and i didnt go to to school all week so i didnt have acsses to a computer…ive wrote down my training os ill put it in here in alittle bit…oh yea u can still call me big martin lol…big m
friday 2-6
dyanmic squat dl
gpp wrm up
pull down abs 5x22
a1. pull throughs 3x10
a2. green band gms 3x22
a3. blue band leg curls 3x22
lat pulls 3x12
dynamic squat
255 + blue+ Green+Green 5x2
shrugs 225 + blue band 3x10
blue band leg curls 2x50
speed bench press
sunday 2-8
gpp warm up
a1. lat pulls 6x10 reps
a2. various shoulder raises 6x10
speed bench
185x6x3
225x3x3
foam press in titan fury
worked up to 385 for 3x3 all were with in 1/2 inch of chest
4 board 415x3x2sets
bench press lat pull downs 5x20
max effort squat dl
2-10
gpp warm up
a1. ab pull dowsn 5x12
a2. blue band gms 5x10
a3. blue band leg curls 5x22
lat pulls 2x10
10 inch low box squat with safety squat bar close stance
worked up to 460x1****holy shit it has been a long time since i went that low with a box.. wow my quads were sore the next day…
reverse band dl with light purple bands
worked up to a HUGE PR 555X1 FELT VERY VERY GOOD …MY DL HAS MOVED WOW..
today max effort bench
gpp warmup
a1.lat pulls various 6x10
a2.shoulder raise varoius 6x10
2 board press in titan fury
worked up to 400x3x2sets
decline dumbell extensions 3x15
rear raises 3x6
…big martin
dyanmic squat dl
gpp warm up
ab pull downs 3x22 3x12
a1. pull throughs 5x10
a2. green band gms 5x22
b1. blue band leg curls 3x33
b2. v-grip lat pulls 3x10
dyanmic box squat
345 + blue band for 8sets of 2 reps
speed deads off 4 inch box with 2 doubled minis
6x1 225
6x1 300
…thats all… felt a little slow today and a little unmotivated…my fiance leaves for australia tommrow for 4 months until july to study abroad… so i am a little depressed…big martin
Pop some d-bol, you’ll soon perk up 
Ross, who’s your ART guy? My left shoulder has been fucked up for awhile. It’s been getting better little by little, but it’s killing my bench.
stupid q: everything ive read has the max movement/main dynamic movement (box speed squats) etc first in the workout after a warmup? am i wrong or is this just your style? < confused
thnx
Daox - It Dr. Ryan Van Matre, he is on 31 about 5 miles north of carmel and he is amazing…he knows about powerlifting also very very aware…his number is 317-817-9900…go to him he is amazing…hell have you 100% after about 3 sessions…give him a call…ross