Bench Day at the Pit. Had a awesome day to day matching a old PR and destroying a PR.
Bench Press:
45 for 10
95 for 10
135 for 10
185 for 6
205 for 3
225 for 3
245 for 3
265 for 3
185 for 6
225 for 6
250 for 8
250 for 7
315 for 3
315 for 5- PR
Wide Grip Pulldown:
100 for 15
130 for 12
150 for 3 sets of 12
Incline Press:
45 for 12
135 for 10
185 for 8
225 for 5
SQUUUUUUAAAAAAAATTTTTTTTTTTT DDDDDAAAAAAAAAAYYYYYYYYYYYYY!!!
Was insanely pumped the fuck up and ready to go today felt great from the second I put my chucks on. I didn’t even need Knee Sleeves I just felt good.
If you question the Bands on the 635 Squat video check them out at the end. Fully deloaded at the top and very light in the first place.
Back Squat:
45 for 2 sets of 10
135 for 2 sets of 10
225 for 2 sets of 5
315 for 3
GHR:
4 sets of 20 just body weight
Great squat!
Saw these do-das on the book with the faces. Good work. Very proud.
Thanks guys to both of you. Cant wait for March Sulli hope your getting ready man we gotta make a name man.
[quote]Reed wrote:
Thanks guys to both of you. Cant wait for March Sulli hope your getting ready man we gotta make a name man.[/quote]
CsulliReed… Celeried.
insane squat man!
[quote]Jlabs wrote:
insane squat man! [/quote]
Thanks man doing the best I know how.
Volume Bench only writing work sets for time.
Close Decline Bench Press:
185 for 2 sets of 10
205 for 2 sets of 10
215 for 1 set of 10
225 for 1 set of 10
Pulldowns:
200 for 3 sets of 12
DB Row:
100 for 3 sets of 13
DB Inward Extensions:
30 for 12
35 for 10
35 for 10 drop set with 25 for 12
Straight Bar Push Down:
60,70,80,90,100,120 for 20
Please bench a lot of weight lol.
[quote]spar4tee wrote:
Please bench a lot of weight lol.[/quote]
Lol what? I’m trying I’m a puss bag with Bench man I dont know why I just can’t get it to go.
[quote]Reed wrote:
[quote]spar4tee wrote:
Please bench a lot of weight lol.[/quote]
Lol what? I’m trying I’m a puss bag with Bench man I dont know why I just can’t get it to go.[/quote]
I know lol. I just want to see you showered with gainz.
Not those kinda gainz though… not that kinda shower…
Lol damn it man I love you
Messing around yesterday.
Dat quad sweep
[quote]csulli wrote:
Dat quad sweep[/quote]
Lol some one asked me how many leg extensions I do
Had a incredibly shitty day from start to finish lol so I had to go and blow off some steam at the gym and try to settle down. Unfortunately for a new years resolutioner guy he def caught a lot of my grief and about 2g of just pissed off but all in all a good session.
Wide Grip Pull Down:
80 for 15
100 for 15
120 for 15
140 for 15
160 for 12
180 for 10
200 for 10
220 for 8
240 for 8
260 for 3 sets of 6
Barbell Row:
135 for 2 sets of 10
185 for 10
225 for 10
275 for 10
315 for 4 sets of 10 and 1 set of 11 due to miscount
Chest Supported Row
45 for 15
70 for 15
90 for 3 sets of 12
Hammer Curls:
30 for 12
32.5 for 12
35 for 2 sets of 12
Alright so had a deadlift night on Friday I am just now writing up.
Deficit Deadlift:
135 for 2 sets of 10
225 for 2 sets of 8
315 for 5
365 for 5
405 for 5
455 for 2
500 for 6
Bench Volume today.
135 for 2 sets of 12
185 for 2 sets of 10
225 for 5
275 for 1
275 for 3 sets of 3, 1 set of 4
245 for 8
Tony got beyond frustrated with my shitty form and drilled me for about hour straight with corrective moves and form cues and completely revamped my press and re started’
135 for 2 sets of 15
185 for 2 sets of 12
205 for 13 reps. A PR by 1 rep after a metric fuck ton of Volume cant wait to try going heavy with new style.
Neutral Wide Pull Down:
100 for 12
120 for 10
140 for 10
160 for 10
180 for 10
200 for 10
220 for 10
240 for 8
250 for 6
Tony looked at my form from about 6 different angles and found that I was setting up great, coming down and tucking my elbows good, and then as I pressed off my chest the bar would start to gradually come back to my face, then my elbows would go from a tucked to a really weird flared out like hell motion, and would force my shoulders and triceps to take over the entire motion but, in a completely piss poor fashion. We then moved my hands out a good but going from a thumbs length from the inside knurling to a pinkies on the rings. This is allowing me to get much much tighter in the bottom and flare out so that when I flare my elbows out I am able to actually keep them in a advantageous position. This lead to a rep PR with 205 after literally 2 and half hours of Bench work.
Squat Volume Work
Squats against Doubled Over Monster Mini Bands. About 80lbs added at lockout. Bands on every set.
45 for 10
135 for 10
185 for 10
225 for 8
275 for 5
315 for 5
365 for 3
405 for 3, 5, 6, 9.
455 for 3
500 for 1
Sumo Speed Pulls:
135 for 10
185 for 8
225 for 5
275 for 3
325 for 3
375 for 3
425 for 3
Today was a insane confidence booster. My Previous Best Wrapped Squat record with 405 was 6 reps. Today I hit 9… without wraps… against Bands. Then even after being totally smoked I worked up to 20 pounds off my best ever Squat but with bands and it was fairly easy.