[quote]novaeer wrote:
[quote]Element_26 wrote:
Back in the gym for a light week.[/quote]
Pussy. 
[/quote]
29/09/11
Lower Deload
Good Mornings:
20x8
60x6
80x3x12
Dimel Deadlifts:
80x25
100x25
Reverse Hypers:
110x2x12
Ab Pulldowns:
140lbx2x8
Reverse Curls:
30x2x12
I’ve never done Dimel deadlifts before; they left me feeling very sore.
01/10/11
Upper Deload
Dumbbell Floor Presses:
45lbx2x10
65lbx10
80lbx10
90lbx2x8
Ghetto Chest Supported Barbell Rows:
60x10
80x10
90x10
100x10
110x8
Rolling Dumbbell Triceps Extensions:
3 sets
Dumbbell Hammer Curls:
3 sets
Dumbbell Lateral Raises:
3 sets
Looking forward to doing some real work next week!
Just saw your meet results! Awesome lifting. I don’t think I have ever seen so many Pr’s! You destroyed your last squat and deadlift. You definitely have 600 in ya for deadlift!
[quote]Killerb521 wrote:
Just saw your meet results! Awesome lifting. I don’t think I have ever seen so many Pr’s! You destroyed your last squat and deadlift. You definitely have 600 in ya for deadlift![/quote]
Thanks man, it was a great day and seemed to come together well. As for the 600lb deadlift - that’s still some way off I think; I can rip them up off the floor fast enough but still need more technique and lockout work to be able to finish them off!
03/10/11
Deadlifts
4" Block Deadlifts:
65x2x5
105x5
145x3
165x3
185x3
205x3
225x3 (PR)
Dimel Deadlifts:
105x3x20
Reverse Hypers:
115x3x8
Pikes:
BWx3x10
Good to be back in the gym getting some proper work in…
Good stuff…
I hate block pulls, seems that they put me at my weakest position!!
I don’t really like block pulls, but I think they will do wonders for my deadlift lockout, so I make sure that I work them hard.
05/10/11
Bench Presses
Floor Presses (Paused):
20x2x8
(Added 2 sets of chains per side)
20x5
40x3
60x3
70x3
80x3
90x3
100x1
105xF
102.5xF
Dumbbell Bench Presses:
80lbx15
80lbx12
80lbx12
Dumbbell Rows (Paused):
50x10
60x10
65x2x10
Triceps Pushdowns w/Rope attachment:
70lbx3x12
Seated Dumbbell ‘Power Cleans’:
2 sets
06/10/11
Squats
SSB Box Squats:
30x2x5
(Added 2 sets of chains per side)
30x5
70x3
90x2x2
100x3x2
110x2x2
Good Mornings:
80x10
90x3x10
Glute/Ham Raises:
BWx12
BW 15x3x10
Ab Pulldowns:
120lbx12
140lbx2x8
08/10/11
Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3x5
70x3x5
80x3x5
Pull-ups:
BWx6
BWx8
BW 5x3x8
BW 5x7
Rolling Dumbbell Triceps Extensions:
4 sets
Seated Dumbbell Hammer Curls:
3 sets
Dumbbell Lateral Raises:
25lbx3x15
10/10/11
Deadlifts
Stiff-legged Sumo Deadlifts:
65x2x5
105x5
125x3
145x3
165x3
185x1
205x1 (PR)
215xF
210x1 (PR)
Dimel Deadlifts:
105x3x20
Reverse Hypers:
115x3x10
Pikes:
BWx2x10
Funny session this. I thought my previous best on this deadlift variation was 205kg, so went hunting for a new PR last night. I got 205 without a huge amount of trouble (although my back was quite significantly rounded) and then jumped to 215, missed it, and settled on an ugly 210kg. It was only when I checked my log this evening that I realised that my previous best was actually 200kg - set back in May. I know that I managed to keep a significantly better arch back then though, so it probably amounts to a similar performance.
Nice, stiffed legged sumos are brutal - massive weight there pal!
Thanks man. I quite like them - should probably do them more often. That was a bloody ugly rep though!
12/10/11
Bench Presses
Bench Presses:
20x2x8
(Added 2 sets of chains per side)
20x5
40x5
60x3
70x3
80x3
90x3
100x2
110xF
107.5x1
Dumbbell Bench Presses:
80lbx3x13
Dumbbell Rows (Paused):
50x10
55x10
65x10
70x10
Triceps Pushdowns w/Rope attachment:
75lbx3x12
Seated Dumbbell ‘Power Cleans’:
30lbx3x10
14/10/11
Squats
SSB Box Squats:
30x2x5
(Added 2 sets of chains per side)
30x5
70x3
90x2x2
100x2x2
110x2x2
120x2x2
Good Mornings:
80x10
90x10
95x2x10
Glute/Ham Raises:
BWx15
BW 20x2x10
Ab Pulldowns:
120lbx12
130lbx10
140lbx8
how much do your chains weigh?
whats the plan lifting wise now? another comp in the new year?
Each set of chains is 10kg, and we never bother to take a set off of the support chain - so we almost always use 40kg of chain weight when we do play with them. We also have some ‘monster’ chains which weigh 25kg per chain. We’ve chucked it all on the bar before, which was 90kg chain weight, and was interesting.
I’m not sure what the plan is now really. I won’t compete again this year, so just ticking over for now.
16/10/11
Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3x5
70x3x5
80x3x5
Pull-ups:
BWx6
BW 10x5
BW 15x5
BW 20x5
BW 15x5
BW 10x5
BWx10
Rolling Dumbbell Triceps Extensions:
40lbx4x12
Seated Dumbbell Hammer Curls:
2 sets
Dumbbell Lateral Raises:
25lbx2x15
Bench presses felt very zippy today. Good session.
17/10/11
Deadlifts
Reverse Band Deadlifts:
(With green bands)
65x5
105x2x5
145x3
185x3
205x3
225x3
245x1
265x1 (PR)
275x1 (PR)
225x5
Dimel Deadlifts:
105x2x20
85x20
Reverse Hypers:
115x10
Hanging Leg Raises:
BWx3x12
I haven’t done reverse band pulls for a few months now, and nailed the 600lb pull with the aid of the bands. Delighted with the weight and the PR, even if my technique was hunched-back ugly. I did a back-off set with 225 to get a little extra work in, then moved on to Dimel deadlifts. First couple of sets weren’t as fast as they should have been, so I dropped the ego (and weight) and did a much quicker set with 85kg.