Today:
Dips- 5x5/bw+45
Rope pushdowns- 3x12/105
Lateral raises- 2x15/15’s
Chins- 4x6
[quote]Stronghold wrote:
Today:
Dips- 5x5/bw+45
Rope pushdowns- 3x12/105
Lateral raises- 2x15/15’s
Chins- 4x6[/quote]
if it werent for the fact that you told me the method to your madness, I’d be ripping shit. You’re lucky we’re F-Buddies
<3
Today:
Clean pulls- 3/155, 3/155, 3/175, 3/175, 3/195, 3/195
Kneeling abs- 3x12/165
Barbell Rows- 1x19/155
Hammer curls- 3x8/60’s
The high rep bb rows are probably the most sick, twisted, and irresponsible thing I have ever done in a workout. I like them. Going for 20+ next week!
this was about rep 17 or so…what a great face
[quote]DickBag wrote:
Stronghold wrote:
this was about rep 17 or so…what a great face
why dont you post a video?
videos are what we want stronghold.
dont let your interent boyfreinds down[/quote]
You have to go to my website to see my videos. Its $16.99 a month and you get a new photoset and 2 new videos every week.
[quote]Stronghold wrote:
this was about rep 17 or so…what a great face[/quote]
Dude… fiber…ASAP
Worked up to a single with 225 on incline today which is a PR. Rest of the workout sucked so Im not going to post it up here.
Starting this up again.
Here is the basic idea:
Monday
Max effort bench, incline, or close grip
Assistance-some sort of press
Triceps
Lats
Tuesday
Speed pulls
Leg Press or Hack Squat
Pull thru, GHR, GM, or Reverse Hyper
Abs
Thursday
Speed bench
Assistance-some sort of press
Triceps
Lats
Friday
Max effort deadlift, deficit pull, rack pull, snatch grip, etc
Leg Press or Hack Squat
Pull thru, GHR, or Reverse Hyper
Abs
Open to suggestions.
I guess we’re all slowly returning back to the site…we’re just missing a couple more
Speed Pulls- 8x3/165 lbs
Leg Press- 4x8/540 lbs
Pull-thru- 4x10/135 lbs
Decline Crunches- 3x20
Seated Calf Raise- 1x10/90 lbs
[quote]Stronghold wrote:
Speed Pulls- 8x3/165 lbs
Leg Press- 4x8/540 lbs
Pull-thru- 4x10/135 lbs
Decline Crunches- 3x20
Seated Calf Raise- 1x10/90 lbs[/quote]
fapfapfapfapfapfap
Iv decided that Im going to do the WNPF Palmetto Classic on October 11, either as a 181 or 198…depending on how things go. This will give me something to work towards. Im going to get some current maxes this next week and try to set some good goals based on those.
powerliftingwatch.com/powerlifting-meets/wnpf/2008/palmetto-classic
[quote]Stronghold wrote:
Iv decided that Im going to do the WNPF Palmetto Classic on October 11, either as a 181 or 198…depending on how things go. This will give me something to work towards. Im going to get some current maxes this next week and try to set some good goals based on those.
powerliftingwatch.com/powerlifting-meets/wnpf/2008/palmetto-classic[/quote]
where’s the log foo’?
Intervals on the rowing machine this afternoon:
10 x (30 seconds sprint + 60 seconds cruise)
[quote]Stronghold wrote:
Intervals on the rowing machine this afternoon:
10 x (30 seconds sprint + 60 seconds cruise)[/quote]
I bet that cake was tasty!
[quote]detazathoth wrote:
I bet that cake was tasty![/quote]
Yeah, especially when it came back up, haha.
Speed Bench- 8x3/125 lbs
Dips- 3x20/bw
Decline DB Extension- 3x10/30’s
Lat Pulldown- 4x8/160 lbs
EZ Bar Curls- 3x10/75 lbs
Bar speed sucked. Definitely need to work on this.
[quote]Stronghold wrote:
Speed Bench- 8x3/125 lbs
Dips- 3x20/bw
Decline DB Extension- 3x10/30’s
Lat Pulldown- 4x8/160 lbs
EZ Bar Curls- 3x10/75 lbs
Bar speed sucked. Definitely need to work on this.[/quote]
how did you figure about the bar speed?
Just felt slow…you know when you try to move it fast and it doesnt move fast?
what are you competeing in in the upcoming meet? What’s the deal with the knee thing?