nice work as always in here
[quote]PeteS wrote:
nice work as always in here[/quote]
Thanks Pete
Tuesday Deadlifts, 225x5, 275x5, 315x5, 365x3, 405x2, 425x2
345x4x3, 375x3x2 from a 3inch deficit.
chins bw 8x3
hammer curls 40x10, 50x10, 60x8
GHR 3x8
weight down to 195, was feeling a little fat so I cleaned up my diet a little.
Thurs. upper ME stuff. 185x6, 225x6, 245x4, 275x4, 315x2, 335x1
3 board press, 355x2, 365x1, 2 board press 360x1
incline DB press 90x10x3
close grip bench, 2 fingers on the smooth. 185x10, 205x10, 225x8
one arm over head tri ext, 30x10x3
365lb 3 board
360 2 board
Squats Sat morning. Box squats with bands. Bands add about 100 at the top. 135x6, 225x5, 275x4, 315x2, 315x1, 315x1, 275x4
Squats from a dead stop 225x5, 275x4. 315x3
GHR 3x10
reverse hyper
I was beat after this. Must be the bands. Foam rolling first thing Sun morning.
Sunday morning accessory stuff. Seated DB presses. 50x10, 60x5, 70x8, 80x6, 85x6, 90x5
speed bench, 185x3x2, 225x3x6
weighted dips 90lb, 3x6, bwx15
reverse delts on pec dec, 140x10, 150x10x2
nuetral grip pull ups, 4x8
DB rows 120x10x3
light leg presses, Sat. squats still kicking my butt.
Hey Greystoke - just catching up in here…yes bands kick my butt too, I’ve started cycle 3 week waves of bands then chains…chains don’t kill me as much.
Good work in here as usual. Are you going to Nationals in June?
Tried to get to Nationals…not going to happen. Thought about the raw pro/am in August, but that’s not going to work either. Third option is the meet north of Atl. end of July.
Wends. Benchin, 100 lbs of chains, flat bench. 135x8, 225x4, 245x3, 255x2, 265x2, 270x1, 275x1
DB flat bench 110x8x3
chins bwx10, +20x8x2
fat gripz straight bar curls 85x8x3, have to do more of these…fried my forearms
Solid work grey, nice job on the 360…never tried the board work myself, will have to sometime. Fat gripz WORK!
Was going to the gym, then I wasn’t…then I went anyway.
DL 225x5, 275x3, 315x3, 365x2, 405x1, 460x1, pr pulling conventional.
375x3x2 120 seconds between sets
385x3x3 from a 3inch deficit
seated cable rows 3x8
460 was all I got at last competition pulling sumo. This was week 6 of a 8 week cycle.
Going to max in 2 weeks, thinking 480-490.
Watched Meat pulling with his stance real narrow, I gave it a try, and really liked it. I’m convinced he knows a thing or two about this stuff.
Sun. morning back sore, but wanted to squat. 185x8, 225x8, 275x6, 315x5, 365x3, 385x1 back wouldnt take any more. 315x5
front squats, 225x5, 245x5, 275x3
close grip bench, 135x10, 185x8, 225x8, 245x5, 275x3, 295x2
jm presses 130x8x3
Tues. night The gym has no heat or a/c…I’m not one who sweats a bunch, until now. It hasn’t got hot yet, but this place is an oven.
Bench with chains. 80#s 135x6, 185x5, 225x5, 245x3, 265x3, 273x2, 285x1, 285x1
Floor presses, 225x6, 245x5, 265x4, 275x3, 285x3
kroc rows, 120x10x3
Thurs. Squats to a low box, 135x8, 225x6, 275x5, 315x3, 365x3, 385x2, 405x2
Front squats, 225x5, 245x5, 275x3,
GHR 3x10
Gym 110 degrees
My train like a bodybuilder day.
BW chins, 4 sets of 10
Seated cable rows, 220x8x3
Bent over BB rows, 185x10, 205x10, 225x10
I had the squat rack so I went ahead and did RDL, 225x10, 275x8, 315x6x2
Seated DB presses, 70x10, 80x8, 85x6
Lateral raises 30x10x3
Pec Dec rear delt thingies, 150x10x4
Curls with a EZ curl bar, 70x10, 90x8x2
preacher curls on a machine, 5 sets of 8
Looking good Grey!
Thanks Colin.
Tues. ME Flat bench, 135x8x2, 185x8, 225x6, 275x4, 315x2, 335x1, 345x1, 315x1.5
345 was heavy
Close grip 225x8x3
incline db press 90x8 this hurts my shoulder for some reason, so I went to flat DB presses, 100x8x2
DB rollbacks 40x10, 50x10x2
Tried every way I could to get to Nationals this weekend…not meant to be. I guess I have been pouting. Been in a don’t care, don’t wanna mood.
4 trips to gym since last post. close grip bench with chains, worked up to 240 w/80# chains, 3x10x100 db presses
Squats yesterday, cambered bar box squats 115x8, 210x8, 260x5, 300x5, 350x3, 390x3, 410x2
front squats 225x3, 225x4, 225x3, 225x4
RDL 225x8,275x6,315x5x2
ghr 3x10
Sat morning, speed bench 185x3x7 with a football bar, close grip
straight bar close grip bench 225x8, 245x8, 265x5, 295x2, 2 fingers on the smooth, closer than usual.
Seated DB press 70x10, 80x6x2
jm presses 135x10, 185x8, 205x8
hammer curls 40x10, 50x8x2 60x8