For you wouldn’t it be the good boy/bad boy machine?
Do you do those body curl things from your blog? They look awkward.
[quote]Patch2 wrote:
For you wouldn’t it be the good boy/bad boy machine?
Do you do those body curl things from your blog? They look awkward. [/quote]
They are awkward. I did them a while back, but now I do dimel deadlifts for my posterior chain.
Bench
45 x20
135 x10
205 x4
245 x3
285 x3
310 x3 x3
330 x3 x2
285 x8
245 x10
3-board
330 x3
335 x3
340 x3
Incline Press
95 x10
185 x6
235 x3 x6
Tate Press
85 x4 x8
Flyes
40 x4 x6
Lat pulldown s/s with band pushdown
120 x2 x10/ average band x2 x25
135 x2 x10/ average band x2 x20
Decline situps
+45 x2 x10
bw x2 x10
Squats
trap bar jump squats- 135 x5
back squats-
225 x10
315 x8
405 x5
495 x3
550 x3
600 x3
OHP
135 x3 x5
Dimel Deadlifts
325 x5 x10
Ab/Adductor machine
did 10 reps of each on the ab, 15 on the ad
170, 200, 230, 260, 290, 305
Standing abs
200 x4 x10
Incline walking
12:00 @ 2.7 mph @ 13.5%
1-Arm Deads
135 x3/side
185 x2/side
225 x1/side
Pendlay Rows
275 x3
315 x3
365 x6 x3
Reverse Grip Bench from pins
135 x8
185 x5
225 x3
275 x3
315 x5 x1
Box Squat
335 x5 x10
Cross-cable rope rear delt flies
100 x4 x15
Bench
45 x20
135 x8
225 x5
245 x3
281 x3
300 x2
330 x3 x2
356 x2 x1
281 x8
245 x10
3-board
340 x3
360 x2
365 x1
This was tough. Way tough. From 135 on it was a struggle. Don’t know what was up with that, but also I forgot my wrist wraps at home, which I feel makes a lot of this PR worthy, especially the two singles at 356.
Incline bench machine
150 x5
165 x5
185 x3 x5
Front raises(db)
35 x3 x8
Side raises (db)
35 x3 x8
Lat Pulldown s/s with tricep pushdown
warmups:
150 x8/70 x8
165 x8/125 x8
working sets (no rest between except to switch attachments)
180 x8/ 95 x8
180 x8/ 95 x8
180 x8/ 95 x8
Trap bar dead
135 x16
135 x2 x10
Squat
225 x10
315 x7
405 x5
455 x3
495 x6 x2
Good morning
185 x5 x10
played around with seated and standing
Leg Press
780 x6
850 x3 x6
Abductor/Adductor machines
did these on each:
200 x20
230 x20
260 x20
on abductor: 290 x20
on adductor: 170 x30
Hamstring curls
120 x6
135 x6
150 x6
165 x6
Cardio
treadmill for 30 minutes, 10% incline, 3.0 mph
Pendlay Rows
155 x10
245 x5
335 x7 x3
OHP
155 x5
185 x5
210 x3
245 x5 x1
Shrugs
605 x8
695 x5
785 x6 x3
Standing Abs
130 x20
145 x2 x20
Face Pulls
100 x10
125 x3 x12
ez bar curls
105 x10
105 x5
105 x3
105 x1
Bench
95 x20
135 x10
195 x3
225 x2
265 x2 x2
305 x2
345 x1
356 x2
285 x8
245 x10
3-board
365 x2
375 x1
Incline Bench
185 x3 x10
Face Pulls
120 x12
150 x8 x12
Tate Presses
60 x4 x8
Pulldowns
200 x3 x7
Do you have another meet planned?
[quote]Patch2 wrote:
Do you have another meet planned?[/quote]
There are a few I’m eyeing, but right now I want to make sure I can get to the 242 class. They’re all in September-November range. I hope by then to be pushing mid 600s on the squat and low 400s on the bench, let my deadlift fill in any gaps.
[quote]byukid wrote:
[quote]Patch2 wrote:
Do you have another meet planned?[/quote]
There are a few I’m eyeing, but right now I want to make sure I can get to the 242 class. They’re all in September-November range. I hope by then to be pushing mid 600s on the squat and low 400s on the bench, let my deadlift fill in any gaps.[/quote]
Ah, cool makes sense to wait until after the summer slim down.
Squats
225 x15
315 x8
405 x5
495 x3
545 x3 x3
Dimel Deads
345 x5 x10
Adductor/Abductor
110 x25/ 125 x25
140 x20/ 155 x20
170 x15/ 185 x20
200 x15/ 215 x15
230 x15/ 245 x10
260 x15/ 275 x10
290 x15/ 305 x10
305 x20/ none
305 x10/ none
Abs
110 x50
[quote]Patch2 wrote:
[quote]byukid wrote:
[quote]Patch2 wrote:
Do you have another meet planned?[/quote]
There are a few I’m eyeing, but right now I want to make sure I can get to the 242 class. They’re all in September-November range. I hope by then to be pushing mid 600s on the squat and low 400s on the bench, let my deadlift fill in any gaps.[/quote]
Ah, cool makes sense to wait until after the summer slim down. [/quote]
Yeah. I was eyeing the USAPL Championships, but they 242 and up compete on Sunday 
Pendlay rows
155 x12
245 x8
335 x5
365 x8 x3
OHP
155 x10
185 x7
210 x5
245 x3 x2
Shrugs
605 x8
695 x6
785 x7 x3
abs
100 x20
112 x15
125 x15
137 x12
150 x2 x10
[quote]byukid wrote:
[quote]Patch2 wrote:
[quote]byukid wrote:
[quote]Patch2 wrote:
Do you have another meet planned?[/quote]
There are a few I’m eyeing, but right now I want to make sure I can get to the 242 class. They’re all in September-November range. I hope by then to be pushing mid 600s on the squat and low 400s on the bench, let my deadlift fill in any gaps.[/quote]
Ah, cool makes sense to wait until after the summer slim down. [/quote]
Yeah. I was eyeing the USAPL Championships, but they 242 and up compete on Sunday :([/quote]
Are you not allowed to compete on Sunday? I don’t actually know anything about Mormons.
[quote]Patch2 wrote:
[quote]byukid wrote:
[quote]Patch2 wrote:
[quote]byukid wrote:
[quote]Patch2 wrote:
Do you have another meet planned?[/quote]
There are a few I’m eyeing, but right now I want to make sure I can get to the 242 class. They’re all in September-November range. I hope by then to be pushing mid 600s on the squat and low 400s on the bench, let my deadlift fill in any gaps.[/quote]
Ah, cool makes sense to wait until after the summer slim down. [/quote]
Yeah. I was eyeing the USAPL Championships, but they 242 and up compete on Sunday :([/quote]
Are you not allowed to compete on Sunday? I don’t actually know anything about Mormons. [/quote]
Well, we try and keep Sunday as a day for the Lord, and a day of rest.
Zercher squat
185 x10
225 x8
275 x5
315 x5
365 x4 x3
365 x2
Hack squat
315 x5 x10
Neutral grip pulldown
115 x10
145 x8
175 x8
205 x5 x5
Stir the pot
6 x12
treadmill
6:00 @ 15% incline .25 miles
6:00 @ 12.5% incline .25 miles
6:00 @ 10% incline .25 miles
6:00 @ 7.5% incline .25 miles
Bench
95 x20
135 x10
185 x8
215 x5
250 x3
280 x3
305 x6 x3
270 x8
230 x10
3-board
325 x4
335 x2 x3
Incline Bench
230 x3 x6
Dips
bw x4 x8
DB flyes
30 x3 x10
pause at the bottom, explosive eccentric
Lat Pulldown s/s with rope pushdowns
175 x4 x8/ 115 x4 x8
Tate presses
55 x2 x6
55 x12
Decline situps
+45 lbs x5 x10
Squats
225 x12
315 x8
405 x5
495 x3
585 x2
585 x2 x1
Dimel Deads
365 x5 x10
Swiss ball reverse hypers
bw x8 x5
Abs
spud long ab strap
125 x15
140 x15
150 x2 x10