Bench:
w/u
135x12
225x10
260x5
300x5
340x3
315x3
340x3
315x5
315x5
CGBP (2 board)
225x10
275x6
315x5
315x5
340x3
DB Floor Press (almost reverse grip- thx PeteS)
100x8
110x6
110x6
110x5
Good work in here Steely!!!
Try suicides with SoulCrusher
Use 90 pds
go 10 yrds and back–rest 10 seconds
go 15 yrds and back-- rest 15 seconds
and so on up to 40 yrds.
Then work your way back down…LOL
[quote]FISCHER613 wrote:
Good work in here Steely!!!
Try suicides with SoulCrusher
Use 90 pds
go 10 yrds and back–rest 10 seconds
go 15 yrds and back-- rest 15 seconds
and so on up to 40 yrds.
…
Then work your way back down…LOL[/quote]
Ooooooooh, that’s EVIL
I like…
Back
(Kayak Rows) + CG Lat P/D: 6 sets x (10)+15-10
DB Rows:
100x20
110x20, x15
120x12, x10
Lying Ring Pullups (like fatboy pullups but with rings)
4 sets x 12-7
DB rear delt raise: 4 sets x 20-12
DB Hammer Curls: 3x10
BB Shrug:
135x20
225x20
315x15
405x10, 8
Wicked DB rows.
Shoulders
Mil Press:
bar x whatevah
95x12
135x10
155x5
175x5
190x5
155x5 + 5 Pushpress
135x6 + 4 PP
DB High Incline Press:
100x10
110x10
120x5
110x6 + 55x8 + 25x5 (burnout set)
DB Lat Raises:
6 sets x 20-10
DB Front Raises: 2 x 10
OH Cable Triceps Extension:
4 sets x 12-8
Wheelses
Squat:
135x10
225x10
315x6
405x5
455x2
405x3
315x5
Front Squat:
135x8
225x6
315x5
405x0
Leg Extension: 5 sets x 15-10 reps
DB SLDL: 3 sets x 8
Soul Crusher
5 trips @ 90# @ 30yds per leg
Chest/Misc
Incl. BB Bench
w/u
135x20
225x12
245x8
275x6, x4
245x5 + 5 forced
Alt DB Hammers: 5 sets x 10 (1st 4 sets using 1.5 reps per rep)
Dips
BWx12
BW+25 x 10
BW+50 x 10
BW+60 x 5
BW+50 x 3
BW+25 x 5
Yardwork.
Ordered a Titan Ram.
Will.not.sleep.until.it.arrives…
[quote]SteelyD wrote:
Post-Bench “GPP”
or
“Yardwork in Maine”[/quote]
Holy crap! Your a beast!! Also your yard work makes my yard work look bad 
Misc
BB Shrugs (1-3 sec holds as much as possible) supersetted with cable triceps pushdowns (20-15 reps)
Bar x 20 (fat gripz)
135x20 (fat gripz)
225x15
315x10
405x10
455x10
455x7 + 3 + 3
405x10 + 5 + 3
405x8 + 3 +3
405x1 x several second hold
Rear delt db raises: 4 x 20-15
DB Conc Curls: 4x10-8
EZ Bar Rev Curls: 4 x 10-8
High Cable Curls: 4 x 15-10
Step Mill x 15 mins
[quote]coyotegal wrote:
[quote]SteelyD wrote:
Post-Bench “GPP”
or
“Yardwork in Maine”[/quote]
Holy crap! Your a beast!! Also your yard work makes my yard work look bad :D[/quote]
You should see the rest of the yard!! lol
Great pic of you with the chainsaw!
You training for something special? You move a lot of weight.
[quote]kpsnap wrote:
Great pic of you with the chainsaw!
You training for something special? You move a lot of weight.
[/quote]
Thanks snap!
Nah, just training to lift big logs out of the yard…
Soul Crusher:
1 trip = 40yds up, 40yds back
Push: 6 trips @ 90#
Drag Backwards: 5 x 25up/25back @ 90#
Beach.
Benchy+
Early AM session (uggh)
w/u
135x20
225x12
275x5
315x5
335x5
315x8, x5
Then… some kind of volume frenzy. 3 of us lifting just repping out. I don’t know how many sets, maybe 6 or 7 ranging from 225-330-- 8-12 reps, forced, spotted, etc
CGBP – Same. I think my top was 315x5 or 6 (2 board) + forced reps
Cable X-overs: 5 sets x 12-10
DB Floor Press: 100 x 8 x 3
Cable Rope P/D: 5 sets x 20-12
Memorial Day: Extra Sleep + Massive amounts of blueberries/strawberries + hamburgers and chicken
Tues:
Back
(Volume Whore Edition)
Chest support T-Bar (paused at top a.m.a.p):
1p x 20
2p x 15
3p x 12
4p x 6 + 4
4p x 5 +3
3p x 8
4p x 5 x 2
3p x 8
2p x 10
Neut. Grip Lat P/D:
6 sets x 15-8
Trap Bar Deads (2-3s hold a.m.a.p):
135x20
225x15
315x10
405x10
455x6+4
455x5+4
455x3 + 405x8
405x8
315x10
225x15
225x12
Reverse Pec Dec (rear delts) + Alt DB Curl: 4 sets x 15-10 (10-6 for curls)
Drank almost 1/2 gallon of organic raw milk today.
Weight 257
Shoulders:
bar x forever
95 x 10
135x10
150x5
170x5
195x3
135x10
DB Press:
100x10
110x9
110x6
DB Lat raise:
3 sets x 12-10
Soul Crusher:
1 trip = 40yds up, 40 back
6 trips @ 90#
Broke soul crusher 
The sled was bouncing a bit. Cheap constuction, the leg buckled. One of the guys is going to try to weld it back… Should have bought the real Prowler!! LOL.
Skwats -
135x10
225x10
315x8
335x5
380x5
425x5
405x6
315x10
SLDL - 3 sets x 10
Good Mornings - 4 sets x 6-8
Leg Extensions - 3 sets x 12-10
StepMill x 15mins
Lots of hip stretching. Helped a guy with his squatting tonight, so I did GM’s and SLDL’s between sets of helping him. Feels like I just got a workout holding 135/225 pointing out form, etc. Good stuff
Had deep tissue work done on my upper half today-- chest, shoulders, arms, traps. Feels like I benched all day lol…