DE Squats
55x20
145x10
145x2 added avg bands
195x2 added belt
235x2x 9 sets
DE Deads
135x5
225x5
225x1 added avg bands
255x1x5 sets
255x1x3 sets (sumo)
Dimmel Deadlifts
225x15
275x10
GHR
BWx15,12,10
Went with a wider, open grip on the squats, felt much better on my elbow so thats good. Sumo deads went well too, seemed to go a little easier than conventional.
DE Bench
45x30
45x5 added minis
45x10
95x3
105x3x4
95x5x4
Low Incline DB Bench
70x5,5,5
50x15,13,10
T Bar Rows
Plate mini x10
55 mini x8,8,8
DB Side Laterals
20’s x15,15,10
Tricep Pushdowns
110x15,15,15
70x25,25
Block Pulls (jakerz badass new blocks)
135x10
225x5,5
315x5
405x3 added belt
455x1
495x1
525x1
555x1 (40lb PR!)
RDL’s (stance slightly less than shoulder-width)
135x5
225x10
275x10
315x8
GHR
BWx10,10, 1 set of hypers x10
Kneeling Cable Ab Crunch
80x10
120x20,12 abbbzzzz!
BB Curls
40x25,25,25
Still happy with the way my pulling has been going. The new blocks are a little higher than the old ones and I don’t think that did me any favors, felt like a real awkward starting point so I’m real happy with 555 even though it was a grinder.
Huge props to one of my training partners not on T-Nation, he pulled 585 from the floor monday and benched 445 with a slight pause today (both PR’s). Dudes a bull.
Glad you liked/disliked the blocks. Oh and Big Kyle is on T-Nation alias DoubleStuff!
Nice job on the pulling!
Reverse Band Bench
45x30
95x10
135x5,5
185x3
225x3 added reverse lights
235x2
245x1
255x1
225x3,4 moved grip out to ring or middle fingers on the rings, middle felt surprisingly well
BB Rows
135x10
225x5,5,8
135x15,15
Kroc Dips
BWx25 this doesnt work quite as well because the limiting factor is shoulder pain, not strength lol
In and out in 1 hour.
Gotta keep those shoulder blades pulled back when you dip otherwise the humerus rides forward = pain.
DE Bench
45x30
95x15
105x5x5 added minis
DB Bench
55’s x15,10,10
Kroc Rows
145x10 left, 15 right
T Bar Rows
70x10
45 mini x8,8,8
Rope Pressdowns
100x10
80x15,13,10
DB Laterals
20’s x10,10,10
Squat! (straight bar)
55x15
145x8
235x3
285x2 added belt
325x1
375x0
395x0 added wraps
395x1 whew.
435x0 added metal suit
435x1
505x3 added reverse strong bands
555x3
SSB GM
80x15,15
130x10
BB Hip Thrusts (jakerz special)
185x5,10
Good and bad day, didn’t get 4 plates but still a 20lb PR. Had no pop out of the hole today. Suited work was real fun again!
It’s only a matter of time. You’ll hit 405 and then it won’t be long before 500 falls for you. Keep pushing the glute/ham work and all things upperback.
[quote]jakerz96 wrote:
It’s only a matter of time. You’ll hit 405 and then it won’t be long before 500 falls for you. Keep pushing the glute/ham work and all things upperback.[/quote]
That’s the plan! I couldn’t have imagined getting 395 before I started training with you guys so I’m definitely not disappointed. Now if only you guys would stop setting the bar higher!
Fat Bar Floor Press
75x15
125x5
145x5
165x3
185x1
195x1
205x0
205x1
165x1,1,1
Seated Cable Row (neutral grip)
125x10x4
Pressdowns
80x15
100x15
110x15
120x15
Neutral Grip Pulldowns
110x15,12,12
DE SSB Squat/Chains
80x10, 10
80/120x5,5
130/120x3
170/120x2
220/120x2x10 sets
Lightning Deadlifts
135x10
225x5
315/120 x2
365/120 x2,2
Dimel Deadlifts
275x20
315x15 straps
Leg Press Strong Bands
3 Plates/side x2,5,8
Ab Wheel
BW x25,10
Do you ever do deadlift work sets of more than 3 reps? Also, what does ‘DE’ mean?
[quote]cromanomaly wrote:
Do you ever do deadlift work sets of more than 3 reps? Also, what does ‘DE’ mean?[/quote]
I like deadlift singles just a little bit 
Oh and if anyone else is reading this and wondering what DE means (I know I used to), it stands for “Dynamic Effort.” The reps are done explosively with the idea that a set of 2 DE squats will have the same time under tension as 1 max effort squat rep.
DE Bench/Chains
45x25
95x15
45/80 x5
bunch of different weights and reps but settled on 95/80x3 for my last 4 sets
Illegally Wide Bench
135x10
145x10
155x7
135x10
Weighted Neutral Grip Chins
25x6,6,4,4
Tricep Pushdowns
110x10
130x10
130x10
100x15
GHR
60 reps
ME SSB Anderson Squat
80x5,5
130x5
170x3
220x3 added belt
260x1
310x1
330x1
350x1
370x1
380x0
Reverse Strong Band SSB
400x1
440x3 added wraps
460x6
GHR
20,20,15,15
2 Board Press
45x30
95x15
135x5
165x5
185x3 added 2 board
205x3
225x1
235x0
Low Incline DB Bench
60’s x12
70’s x5
80’s x5
70’s x8
BB Row
135x15
225x8,8,8
Scoops Press
135x7
95x15,12,10 (soooo much pump)
Pull Aparts
mini x30,20,20
DE SSB Squats
80x5,5
170x5
170x3 added avg bands, 1 more peg of tension
220x2x7 sets
260x2
310x2,2
DE Block Pulls
135x3 short avg
225x1
225x1 added short lights
225x1 added short monster minis
225x1,1,1,1 added short minis
SSB Good Mornings
80x10
130x10,10,10,10
GHR
BW x12,8
Ab Wheel
BW x30
Squatting felt good, went for a little more strain on my last sets since I won’t be squatting this week. Block pulls with all the bands went well too. GM’s are starting to feel better as well.
DE Bench
45x20
45x10 added minis
95x3,3
105x3x6 sets
Illegal Wides
135x10
155x10
135x10
Chest Supported Row
45 mini x10,10,10,10
Skull Crushers/JM Press (curl bar)
25/side x10/12, 8/15, 8/15, 8/15
Neutral Chins
12,6,8,8,8
Fat Bar Scoops Press
75x25,20,20
Grettiron came down and squatted with 2-Scoops and Jakerz! Him and Jakerz both hit big PR’s with the SSB so props to 'em!