Missed 165 kg in my inzer xrage 44 4 times at a meet yesterday… bahhhh
Sunday 17 August 2008
Speed Bench mini band under bench
10x3x70 + band tension, varying grips
JM press ( JM Press with intro - YouTube ) (elbows too low today)
10x30, 40, 45, 50, 55
7 board bench (1 board is less than an inch, but dunno how much)
6x80, 100, 110, 115
Seated cable pulls V-handle
10x60, 65, 70
Lying rear/side cable cross
12x15
8x20
10x20
Shrugs machine
20x70, 85, 85
Biceps bench + cable
15x35
10x40
8x45 (a bit forced)
Monday 18 August 2008
ME squat, double medium band rack 1 17, box + foam + 2 15 bumpers.
3x150
2x180
-belt-
200
220
240 (529.1)
250miss
250miss (miss in the bottom of the lift)
8x200
45 degree hypers on GHR
10xsuper mini
10xmini band
10xmini band short
10xmini band short
Killed lower back.
DB rows, straps + belt
6x42.5
6x47.5
6x55
6x62.5 (137.78)
Standing abs cable
10x80
10x90
10x95
7x100
Ukranian DL
20x60
20x65 (143.3)
Shower
Squat in socks
2x110
C&J in socks
1x70 (Jerking in socks isnt the smartest thing ever…)
Wedneysday 20 August 2008
JM Press
4x10x30
Seated Pulls V-handle
10x65, 70, 75
Rear/side cable cross
3x10x20
DB Shrugs
12x25
10x32,5
Biceps bench cable
10x40
12x45
7x50
Regionals bench (JM).
Weigh in weight: 95.8 (211.2)
Some shoulder pain in warm up where I did a negative on 150 kg, finished warm up like 20-25 minutes before first lift.
Started in my 42 F6.
First attempt:
150 - Good 2 - 1
Second attempt:
162.5 (358.25) - Good 2 -1
Changed to the 44 Inzer Xrage, pulled it down a lot.
Third attempt:
177.5 - no lift - Could not touch.
The 100 kg class was won at 220 kg (358.25), I finished 4. or 5…
Sunday 24 August 2008
DE bench: Mini band under bench, varying grips
9x3x75 + band tension
JM Press:
10x35
10x40
10x45
10x50
High board press, 7 boards
6x85
6x105
6x115
6x125
Chest supported Rows
12x20
12x30
10x40
10x40
Facepulls
16x20
16x25
13x30
14x30
“Machine” Shrugs:
16x85
15x100
12x110
Biceps bench cable curls
12x45
9x50
10x50
Monday 25. august 2008
Circa max phase box squat strong bands 8-3 box + foam + 15 kg bumper.
2x90 + band tension
5x2x100 + band tension
Speed DL double strong band on low box, bar on blocks.
6x1x70
Random C&J
70
80 (176.3) , might be a PR
85miss
45 degree hypers on GHR
10xshort mini band
10xmedium band
10xshort medium
10xmini + medium
10xmini + medium
Standing abs cable + belt
10x85
10x90
10x95
10x100
Bench
5x80
5x80
3x90
100
110 (242.5)
12x80 (176.3)
Floorpress medium band 2
5x95
3x115
3x135
155
165miss
160
165 (363.7)
Bench with no arch bar hanging in ropes
8x55
6x75
6x85
5x95
105miss
5x90
Slightly Incline Tate press Tate press - YouTube
12x15
12x17,5
12x20
10x22,5
Side laterels
3x10x12,5
Facepulls
15x30
10x35
15x35
Machine shrugs
15x115
15x125
15x135
Hammercurls
12x15
12x15
friday
strong band squat box + foam + 15 + 10 bumper plates
80
90
100
110
120
125
DL on low box bar on blocks dual strong band
70
90
90
100
100
100
Reverse Hypers
10x30
3x10x40
T-bar Rows
6x60 70 80 90
abs
Sunday
speed bench medium band
10x3x60
Bench with no arch bar hanging in ropes
6x55 65 75 85 95
1x105
Tate press
13x20
12x22,5
12x25
7x27,5
Pull to chest
12x60 70 75
Hammercurls
3x12x15
Machine shrugs
3x12x135
i think he posts on another non lifting oriented forum hehe. no love here, rough beats mate