Not sure if I ever posted this or not.
Few years back dropping 365 on my throat. Was doing 5 sets of 1 and playing around with getting it down much faster.
3 Likes
ME Upper
bench plus 3 chains per side
95 x 5
135 x 5
185 x 5
2 board 225 x 3
shirt
315 x 5
345 x 3
375 x 2
395 x 1 ( would of tried for a double but my back cramped on me ) + 3 chains
Probably the heaviest Iāve ever locked out.
2 board CG doubled monster mini bench 135 3x10
football bar JM press 3x10 +30lbs ( i think the football is 45lbs but could be 40 idc ) these were terrible on my elbows/triceps
Tate press 3x15 30lbs
Rope pressdowns 100 reps 50lbs
5x20 single arm cable lateral + 5x20 single arm banded rear delt
3x10 bicep curls 20lbs
3x12 hammer curls 15lbs
2 Likes
Fark! That looks nasty mate, lucky those other blokes came to help
1 Like
No one was expecting it because it was set 4 of 5. Should of been stupid easy. Luckily I didnāt get hurt, finished the 5th set and moved on from that lesson.
1 Like
Man, that looked nasty. Shirted benching can get away from you in a hurry. Lucky to walk away from that one unscathed.
1 Like
DE Lower
40% SSB soft box squats + strong bands
12x2
ME rack pulls on pin 2 below the knee
625x1
Chair Deadlifts 3x15 stand every 3rd rep ( 135 )
Step ups 4x10 per leg
Reverse hyper 240 4x15
GHR abs
3 Likes
Need to work on this deadlift position a lot more, if i can nail the start/mid range the rest will be much better.
1 Like
08/17 DE Upper
Axel bar + double red band 10x3 40%
Axel bar CG floor press + 2 chains per side 170x10
DB should press 2x20 40, 2x20 45, 1x20 50
Seated mag grip rows 4x12 worked up to 160 or so
Chest supported elbows out rows 4x15 25lbs
Face pulls 30lbs x 130
Arms were killing me again, got a massage sunday that hopefully help this week.
1 Like
ME Lower
Cambered bar + doubled orange bands, one of the dumbest ME variations Iāve ever done.
605 + doubled bands. Trying to sit back while fighting the suit and the bands is quite honestly terrible and I felt part of me die, lol.
SSB zerchers from pins 3x8 220 2x6 250
Leg Press 2 100s and 3 45s per side x 8
Reverse Hyper 3x20 140
Situps + 50lbs 3x15
3 Likes
ME Upper 08/21
Cambered bar bench 285
CG 2 board versus minis 3x8
Neutral DB floor press 4x12 80lbs
Pressdowns 1x100 70lbs
Skull crushers 4x15 heavy bar + 30
100 rep banded pull aparts
My arms were sore and busted all day.
Thursday 08/22 I was unable to sleep due to arm pain/numbness , got about 3 hours headed into 08/23
2 Likes
DE Lower
pitshark Belt Squat speed squats 10x2 3 plates per side
RDL 365 x 6
100 rep pull throughs
dead bugs
Went home because I had no motivation or energy from lack of sleep.
2 Likes
08/24 DE Upper
Axel speed bench 45 + double minis 8x3
Axel CG floor press + 4 chains 165 x 8
DB OHP 4x10-12 with 50lbs I had no pressing power at all this day, more pain, more suckage
Wide grip pulldowns
meadows rows
prone DB shrugs
150 reps band pull aparts
1 Like
08/26 ME upper
dry needled biceps and chiro adjustment at 8am
Heavy Yoke bar 625 + 8 chains
briefs
plate
2 plates
3 plates
4 plates
suit bottoms straps downm
5 plates
5 plates 1 quarter semi sketch
6 plates better than rep before
6 plates + 30lbs = fail, not what I was expecting, turns out it was a 90# pr atempt in 6 months.
Spider bar good morning to box squat 4x6 265, i tinkle my pants every rep on these sometimes. weeee
GHR 4 x10 25lbs some sets slow and timed, some sets fast, some sets partial reps
5x20 leg extension 85lbs
4x15 standing ab crunch
1 Like
ME Upper
3 board
RAW
305 x3
Shirt
345 x 3
375 x 3
405 x 1
435 x 1
455 x 1
475 x 1
CG Spoto
185 4x5 2s count
205 2x5 2s count
225 2x5 2s count
CG 235 x 8
DB skull crusher 4x15 25lbs
150 band press downs
50 front plate raises 15lbs super set 30 rear delt flyes 10lbs
30 front plate raises 15lbs super set 40 rear delt flyes 10lbs
2 Likes
DE lower
50% speed squats, i forgot what it was but it went decent.
Went to do ME deads against bands and it sucked ass plain and simple.
Iāve forgotten the accessories which i could look up but I wont.
1 Like
DE upper
Arms hurt so bad I just pushed through speed bench, hit 2 back accessories ( low row and pull downs ) then went home.
Labor day squats, got to squat with all my old training partners, doing the same lift as them. Spider bar doubles in briefs for me ( spider bar doubles raw for them )
Worked up to 655 for a double, felt heavy but iām happy with it.
SSB front squats 4x8 235
Leg press 3x12 3 45s and a 100 per side, idk i was tired
DB stiff leg deadlifts 3x20 40lbs each hand these were miserable, my hamstrings were so tight from the shitty friday deadlifts
Seated band abduction 3x30 2s hold
wtd sit ups 3x12-15 80lbs
2 Likes
Shirt or not that is a shitload of weight to have over your face. Top bloody effort mate.
2 Likes
ME Upper
Football bar floor press + 4 chains
Worked up to 205 for a set of 5 I hate the football bar itā goes from easy to holy shit iām doing to drop this on my face real quick.
Dropped it down to 185+4 chains for 3 sets of 7. ( just roll with it, 6 was too easy, 8 wasnāt happening )
3x10 coker pullover, skull, press combo thing
shoulder saver CG push ups 3x max
100 reps incline tate press
3x12 lateral raises superset 3x20 rear delt
1 Like
0906 DE lower
40% + 8 chains on the duffalo bar 12 x 2 these felt really really good.
I should note on the tuesday prior to this session I had my quads dry needled.
DE pulls 12 x 1 315 + 8 chains
Cambered bar good morning + 8 chains + 1 plate per side 3x8 these were brutal, my glutes felt like they were going to tear off
Step ups 3 x 10 40lbs
Reverse hyper 3 x 30
BAnded deadbugs 3x10 per leg