following
[quote]spar4tee wrote:
following[/quote]
good stuff
Upper
Bench (no spotter so I took it easy)
140 x 5
190 x 2
235 x 1
280 x 1
325 x 1
345 x 1
DB Flat Press elbows in
50 x 50, 50 x 25 x 2 sets
Orange Band Pushdowns
x 10 x 4 sets
BB yates row underhand
140 x 10
235 x 10
280 x 10
300 x 10 (sloppy last 2 reps)
Seated BB Press no back support
100 x 10 x 4 sets
DB Curl
15 x 10
20 x 10
25 x 10
30 x 10
25 x 10
Concentration curl
15 x 20
Good workout, sucks not having a spotter and being crunched for time. No biggie.
[quote]deat wrote:
Upper
Bench (no spotter so I took it easy)
140 x 5
190 x 2
235 x 1
280 x 1
325 x 1
345 x 1
DB Flat Press elbows in
50 x 50, 50 x 25 x 2 sets
Orange Band Pushdowns
x 10 x 4 sets
BB yates row underhand
140 x 10
235 x 10
280 x 10
300 x 10 (sloppy last 2 reps)
Seated BB Press no back support
100 x 10 x 4 sets
DB Curl
15 x 10
20 x 10
25 x 10
30 x 10
25 x 10
Concentration curl
15 x 20
Good workout, sucks not having a spotter and being crunched for time. No biggie.[/quote]
If you can put your bench in a cage with the safety stops at just the right height, you can bench to failure without a spotter or crushing yourself.
[quote]DoubleDuce wrote:
[quote]deat wrote:
Good workout, sucks not having a spotter and being crunched for time. No biggie.[/quote]
If you can put your bench in a cage with the safety stops at just the right height, you can bench to failure without a spotter or crushing yourself.
[/quote]
Thanks man, today I lifted in a rack where the pins are pretty close to optimally spaced, the only problem with this specific rack is the pins tend to interfere with the plates during the bottom of a rep.
[quote]deat wrote:
[quote]DoubleDuce wrote:
[quote]deat wrote:
Good workout, sucks not having a spotter and being crunched for time. No biggie.[/quote]
If you can put your bench in a cage with the safety stops at just the right height, you can bench to failure without a spotter or crushing yourself.
[/quote]
Thanks man, today I lifted in a rack where the pins are pretty close to optimally spaced, the only problem with this specific rack is the pins tend to interfere with the plates during the bottom of a rep. [/quote]
Narrow bar or wide cage?
You can accomplish the same thing with boxes/steps/blocks on either side of the bench so the plates sit on them if you have the right boxes.
Arms looking beastmode^squared in tht avi broseph. Strong sessions as always.
you sumo deadlifted 1015??? wow…
[quote]Blackaggar wrote:
you sumo deadlifted 1015??? wow…[/quote]
LOL unfortunately for me my post was on 4-1-2012
[quote]DoubleDuce wrote:
[quote]deat wrote:
[quote]DoubleDuce wrote:
[quote]deat wrote:
Good workout, sucks not having a spotter and being crunched for time. No biggie.[/quote]
If you can put your bench in a cage with the safety stops at just the right height, you can bench to failure without a spotter or crushing yourself.
[/quote]
Thanks man, today I lifted in a rack where the pins are pretty close to optimally spaced, the only problem with this specific rack is the pins tend to interfere with the plates during the bottom of a rep. [/quote]
Narrow bar or wide cage?
You can accomplish the same thing with boxes/steps/blocks on either side of the bench so the plates sit on them if you have the right boxes.[/quote]
Wide cage.
I like the box solution also!
[quote]bugeishaAD wrote:
Arms looking beastmode^squared in tht avi broseph. Strong sessions as always.[/quote]
Thanks Bug!
good lifting going on man either way
[quote]Blackaggar wrote:
good lifting going on man either way[/quote]
Thanks Black!
Lower Quad Emphasis
Leg Ext
90 x 30
Fire Hydrants
BW x 20
BB Med Stance (2-3" wider than shoulder width)) high bar squat experimenting with “exploding through the entire concentric”, only prob. is when the bb leaves my back lol)
135 x 5
185 x 4
225 x 5
add belt
275 x 5
315 x 1
365 x 1
385 x 5 (last two reps were pretty slow)
Leg Press w/ doubled up heavy bands and medium bands (4-count negative, pause, EXPLODE!!!)
3pps x 5
4pps x 5
5pps x 5 (slowing down on positive due to resistance)
6pps x 5
3pps x 10 x 3 sets(4-count negative, 2-count pause on bottom, EXPLODE)
A1
Leg Ext (1-count pause on top, 4 count negative)
130 x 20 x 3 sets
A2
DB goblet squat (no lockouts 3/4 reps as fast as possible while having perfect form)
50 x 20 x 3 sets
Stretch
Quads, hips, hammies
Good workout.
Upper Body Dynamic Effort
Handcuffs x 20
Pull aparts x 20 x 2 sets
Bench Dynamic (less than 60 sec between sets)
135 x 3 x 2 sets
185 x 3 x 2 sets
add short light bands to bottom setting of pins
135 x 3 x 2 sets
155 x 3 x 2 sets
185 x 3 x 6 sets
Neutral Grip Low Incline DB Press (<60 sec between sets)
40 x 20
60 x 20
75 x 20
80 x 17
A1 Tricep Pushdown Rope
80 x 10 x 4 sets
A2 Lying DB Tricep Ext
30 x 10
35 x 10
30 x 8
25 x 8
B1 Pulldowns
100 x 10 x 6
B2 Chest Supported Rows
50 x 10 x 5
Medows Row
1p x 10
2p x 10
3p x 10
2p x 10 x 2 sets
C1
Shrug DB (3-count)
50 x 10 x 4 sets
C2
Face Pulls
70 x 10 x 5 sets
DE Lower
Warmup hips, knees
Box Squat against Elitefts Grey Bands
135 x 5
185 x 2
225 x 2 x 2
275 x 2 x 3
225 x 2 x 8
Technique Work Deadlift sumo and conventional
225 x 1 x 10
A1
DB Paused Keystone Deads
55 x 10
65 x 10
75 x 10
100 x 10
A2
Leg Curl
130 x 10
150 x 10
160 x 10
170 x 10
B1
Toe Press on Leg Press
2pps x 50 x 3
B2
Elite Light Band Hyper Extension
BW Band x 10 x 3 sets (back was POMPED UPPPPP driving like I was about to go into labor lol)
ME Upper
warmups
handcuffs, pullaparts
Floor Press 1-count pause w/ thumbless grip pointers on rings
140 x 3
190 x 1
230 x 1
280 x 1
325 x 1
345 x 1
375 x 1
390 x 1
Seated no back support BB Military Press
100 x 10 x 5 sets (different grip each set)
Neutral Grip Pullups
BW x 10, 7, 7, 5, 5
DB Row Strict
50 x 20, 15, 15, 10, 10
A1 Incline Palms UP DB curl
15 x 10
20 x 10
25 x 7
20 x 7
15 x 10
A2 Mini Band Ext Rotation
band x 12 x 5 sets
Lat, shoulder and bicep stretch.
looking strong deat!
[quote]Adam-F wrote:
looking strong deat! [/quote]
Thanks Adam!
lower body
Warmups
leg ext x 30
fire hydrants
box jumps
Barbell Back Squat medium stance
135 x 5
185 x 1
225 x 1
275 x 1
add belt
315 x 1
365 x 1
405 x 1
425 x 1
405 x 4 (coulda got five but didn’t want to compromise form)
Bottom half goblet squat (pause 1-count in the hole)
50 x 20
65 x 10
85 x 10
100 x 10 x 2 sets
Gotta bring up my strength outta the bottom. Box squats probably will help a bit, but maybe light touches on a low box would be best.