warmup
bench
45 x 10
135 x 10
185 x 5
225 x 5
275 x 1
315 x 1
275 x 14
1arm BB row
25 x 15
50 x 15
75 x 15 x 2
Meadows Row
50 x 10 x 2
75 x 10 x 4
Face Pull Monster mini
10 x 10
Paused Fat Gripz Hammer Curl
15 x 8
25 x 8
30 x 8
35 x 8
40 x 8
50 x 8 10 loose reps
Incline DB Curls
20 x 50 reps
Upper ME
Bench
100 x 10
135 x 5
185 x 5
225 x 5
275 x 3
325 x 3
365 x 2.75 (last rep needed a small spot)
DB Lat Raise/DB Front Raise
20 x 10
25 x 10 x 3 sets
EZ Bar tricep ext on Bench
75 x 10
125 x 10
95 x 20
Pullups (neutral, pronated, supinated)
BW x 5 x 6 total sets
Chest Supported DB Rows
50 x 20 x 6 sets
Bicep Curls Incline Seated
20 x 8
25 x 8
30 x 8
35 x 8
Standing 3’s bicep curls (3 reps continous with left, then right)
40 x 9 x 4 sets
monday legs
fire hydrant x 30
ball leg curl x 30
low bar back squat paused 2-count in hole
45 x 10
135 x 10
185 x 5
225 x 5
275 x 5
315 x 1 glute attachment pop
took it easy
then
leg ext/leg press/leg curl giant set
145 x 40/225 x 40/ 145 x 40
165 x 20/225 x 20/ 165 x 20
175 x 10/225 x 20/ 175 x 10
185 x 10/225 x 20/185 x 10
200 x 10/225 x 20/200 x 10
Today Upper
handcuffs x 10 x 2 sets
pullaparts x 20 x 2 sets
Reverse Band Bench
bar
135 x 10
added reverse light band
135 x 5
185 x 5
225 x 5
275 x 5
325 x 5
375 x 5
took off reverse light band
225 x 17
Inverted Row different heights
BW x 10 x 4 sets
Fat Gripz DB row
50 x 20 x 5 sets
Bicep Curl 15s
45 x 15
55 x 15
65 x 15
85 x 15
55 x 15
45 x 15
Mini Band Tricep Pushdowns Double
band x 90
band x 30
band x 30
upper
pull aparts handcuffs x 20
DB incline bench
20 x 15
40 x 15
60 x 15
75 x 15 x 2
Standing Military
45 x 10
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3
205 x 1
135 x 10, 5, 3
Machine Chest Supported Row
110 x 10
130 x 10
150 x 10
170 x 10
190 x 10
200 x 10
220 x 10, 9, 8
Wide Grip Pulldown
90 x 20
110 x 20
130 x 20 x 3 sets
Underhand DB Row
30 x 10
40 x 10
65 x 10 x 3 sets
Machine Bicep Curl
75 x 50 reps
Reverse Curl Cable 1 arm
40 x 10 x 5 sets
Legs
Leg Curl
190 x 8 x 4 sets 20 partials
Cambered Squat
45 x 5
135 x 5
225 x 5
275 x 5
225 Doubled up light bands x 5 x 3 sets
Leg Press with doubled average and light bands
1/2/3/4/5/6/5/4/3/2/1pps x 5 reps
leg ext
160 x 10, 15 20 20 partials
Stiff leg db deads
65 x 15
75 x 15
Looking solid.
[quote]spar4tee wrote:
Looking solid.[/quote]
thanks man
quick upper
warmup
bench
135 x 5
185 x 5
225 x 5
285 x 1
325 x 1
365 x 1
400 x 0 missed midrange
325 x 8
235 x 21
Neutral Grip/Pullups/chinups
5/6/7/8/5/5
Technical error?
[quote]spar4tee wrote:
Technical error?[/quote]
strength
first bench meet
USAPL
warmup
135 x 5 x 2
185 x 2
225 x 2 x 2
275 x 1
315 x 1 x 2
First attempt
135 miss (missed 2 commands like a total rookie)
155 two whites (easy, premature rack, but somehow pulled it out)
175 miss (missed midrange, technical error on my part gotta start practicing handoffs and commands in training)
Sunday BB Back Squats
225 x 10 x 7 (first five sets all reps were paused)
Strongman comp
warmup legs, back, shoulders
Yoke Squat/Frame DL
400/400, 500/500, 600good/600 pass on DL
Keg Toss
20/30/30 ran outta time for the last 2 kegs, technique was off, power was there
Carry (60 feet)
1st object 240 lb wide concrette block
2nd object 220 concrete cube
3rd 180-200 lb rock
4th 350lb Zercher Yoke Carry (only got probably 30 feet)
Yoke Press
200 x 7 (form sucked, I was setting the yoke down each rep because I was worried my rack position was too high)
Atlas Stone Load
180
220
240
270
passed on the 330 bonus stone
Fun contest, mid back is smoked.
have been doing high volume low frequency for so long started running a low volume med frequency high intensity (dogcrap)
Upper
Bench
325 x 7, 3, 3
Seated Military
165 x 9, 5, 5
Close Grip to 1-board manpon
285 x 13, 7, 3
Pullups
BW x 10, 5, 5
Rack pulls 2" below knee (went easy as back is still a little goofed up)
285 x 10
285 x 10
6/8/2014
Bench
Warmup Ramp
265 x 5
285 x 5
315 x 5
350 x 4
275 x 10 x 2
Bottom Half Bench
295 x 5 x 2
Alternating DB Curl 8-second Negative
50 x 5 x 5
Straight Bar Curl
45 x 50
Legs
Leg Ext
100 x 50
100 x 40
100 x 40
100 x 20
100 x 15
Leg Press
7pps x 12 x 5 sets
Squats
Warmup Ramp
245 x 10
265 x 10
295 x 10
Leg Curl
110 x 15 x 5 sets
Calf Raise Standing
150 reps
6/11/2014 Shoulders and Tris
Warmup
Standing Strict Press
135 x 2
165 x 2
195 x 2
205 x 2
225 x 2
155 x 10 x 2 sets
Lateral Raises
30 x 25 x 3
Plate Raise
45 x 60 sec x 3
Facepull
60 x 12 x 3
Smith Close Grip to Manpon
2.5pps x 8 x 5
Tricep Kickbacks (2-count pause on top)
30 x 10
25 x 10 x 3
Tricep Pushdowns
30 x 75, 25
Hanging Leg Raise
BW x 15 x 4
Chest and Biceps
Bench
50 x 5
145 x 5
195 x 2
235 x 2
265 x 5
305 x 5
325 x 5
365 x 4.5 (spotter helped last rep)
270 x 12
270 x 7
Bottom End Drives
285 x 5
Cable Fly
25 x 15 x 4
Alt DB Bicep Curl (5-count negative)
40 x 8
45 x 8
50 x 8
45 x 8
40 x 8
BB Curl
45 x 30, 30, 20, 20
Concentration Curls DB
20 x 15 x 3
Bicep Stretch/Bicep Flex x 40 seconds x 2 sets
BW at training is 266
Leg Ext
90 x 60, 20, 20
Leg Press
7.5pps x 10 x 10 sets
Squats
225 x 10
275 x 10
315 x 10
Leg Curl
110 x 10 x 5 sets
Standing Calf Raise
75 x 30 x 5 sets
warmup
standing strict military
95 x 3
145 x 3
185 x 3
205 x 3
225 x 2
135 x 15
135 x 13
135 x 12
135 x 10
135 x 10
Lateral Raise
30 x 30
30 x 25
30 x 20, 10 partials
Plate Raise
45 x 60 seconds x 3 sets
Facepull
60 x 13 x 3 sets
Smith Close Grip to Manpon
1pps x 8
2pps x 8
3pps x 8 x 5 sets
Tricep Kickbacks pause 2-count at top
25 x 12 x 4 sets
Tricep Pushdown
30 x 70, 20, 10
Hangling Leg Raise
BW x 12 x 4 sets
Back
Rack Dead from bottom of knee Rest Pause 20 sec between top sets
135 x 5
225 x 5
275 x 5
315 x 2 x 5 sets, 6th set 14 reps
Snatch Deadlift Rest Pause 20 sec between top sets
135 x 3
185 x 2
185 x 2 x 5 sets, 6th set 17 reps
BB row
135 x 5
185 x 4
225 x 3 x 5 sets, 6th set 12 reps
Chinups
BW x 10
BW x 7
Low Cable Row
50 x 12 x 2 sets
Straight Arm Pulldown
37 x 15 x 2 sets (last set had to drop weight for last 5 reps)
Arms
Warmup
Close Grip Bench (20 sec between 2 x 6 sets)
45 x 10
135 x 10
185 x 3
225 x 3
295 x 2 x 5 sets, 6th set x 4 reps
Scott Curls
warmup
85 x 5 x 5 sets, 3 reps on 6th set
Tricep GIant Set (120 sec between giant sets)
Dicks Press
95 x 15/15/15
Close Grip Pushups
BW x 15/10/7
Standing Overhead Tricep Ext
40 x 20/20/13
Bicep Superset
Close Grip Chin-ups
BW lightband x 10/7/6
Incline DB Curls
35 x 16/10/6