[quote]DBasler wrote:
Steely- When is your off day! It looks like you have been doing 20-40 sets a day everyday- I’m getting tired just reading your log.[/quote]
I don’t really plan days off- they just happen because of life. Actually, for the summer I was planning on taking of on the weekends, or just do abs/bis/misc and cardio in the AM.
This is an awesome thread Steely
[quote]Gambit_Lost wrote:
This is an awesome thread Steely[/quote]
Thanks for stopping by!
Training sucking so far this week. In Toronto for work.
Mon: DB Presses, Light Benching, Triceps
Tues: HS low rows, HS DY Rows, Trapbar shrugs, misc curls
Hard to get enough food. Uggh…
Floor Presses (5 sec pause, relaxed at bottom, straight legs):
135x10
225x6
315x3
345x1
365x0
345x1
345x0
315x1
315x1
Bench w/Ram (long paused reps at bottom):
335x3
365x3
385x3, x3, x3
CGBP (appx 3-4 board)
275x10
315x6
275x8
Circuit: BW Dip + DB Extensions elbows out + cable pushdowns:
Floor presses were very humbling. Chest and tris fried.
Week (weak) summary:
Tues: Back
Meadows rows: 4 x 20-15
Trap Bar shrugs: 4 x 20-12
Cable P/D: 4 x 20-10
BB Curls: 3 x 15
Wed: Light Bench / Shoulders
Speed Bench: 225 x 3 reps x 5
DB Shoulder press: 3 x 20-15
DB Lat Raise: 3 x 20-15
Rear Delts: 2 x 30
Thurs: Squat
Ramped up to 315 x 10, x12, x10
Leg Ext. 3 x 15-10
Floor Press:
135x10
225x5
315x1
345x0
335x0
315x1
325x1
335x1
Bench w/Ram
385x3
390x3
395x2
390x3
Dips + Cable extensions, high reps
WTF! Floor Presses down since last week! I ate a fuckton this week and took it easy on everything else. Not dogging it, but relatively high rep and had 2 days off.
Uggh. I know it was a mediocre training day, but I hate when numbers level off or go down.
Eating.
Bench Day
Floor Press (3-5 sec pause)
135x8
225x3
315x1
335x1
345x1
345x1
Bench (w/Ram, long pause at bottom)
390x3
400x3
400x3
CGBP (3 board)
275x10
315x8
325x8
Cable Pushdown
2 x 20 reps (rest/pause)
Incl. Bench
135x30
Tate Press:
1 x 15 r/p
Susbscribed 
Seeing the progress you’ve made so far is inspirational!
Bench Day
Floor Press (3-5 sec pause)
135x8
225x1
335x1
355x1
355x1
Bench (w/Ram, long pause at bottom)
405x2
400x2
390x3
CGBP (3 board)
275x8
315x8
325x6
a. BW Dips 3 x 15-12
b. Cable Pushdown 3 x 20 reps (rest/pause)
Pressing is looking stronger then ever. The floor press,cg board press and ram will strengthen those tris like crazy. Your bench is going to be 425 in no time.
[quote]ecogenx wrote:
Pressing is looking stronger then ever. The floor press,cg board press and ram will strengthen those tris like crazy. Your bench is going to be 425 in no time.[/quote]
I hope so!!!
Thanks!
First raw Bench meet results:
355 opener good, then 395 no lift for 2nd and 3rd. Would have been a 5 lb PR. Got it about 3" off chest then stuck. If I can get it past there, I can lock out.
Next one in November!
That’s big benchin’ SteelyD, nice work!
Thanks JJ! Was a lot of fun! Should have done it a long time ago 
Congrats on the bench. Was that your first meet, ever?
[quote]hel320 wrote:
Congrats on the bench. Was that your first meet, ever? [/quote]
Yep! First one ever ever!
Of course, in retrospect, I would have won my division (got a medal for 2nd) if I would have gone for just 380 instead of a 5# PR. I only care about that now that I know
It was a very humbling experience. Lot of big dudes there lifing big weights. I think the top guy was in the 500’s (shirted).
It was a whole lot of fun. Everyone was very helpful. Really laid back environment.
I swear this must be the only sport where everyone wants the other people to get their lifts! Everyone cheers for everyone!
There was a group up from Mass and two of the guys were competing for each other’s X-Box’s, which was pretty funny to watch them taunt each other, but it was all in fun.
Great work. The way you train you’ll put up 395 in November.
BB Floor Press (3-5 sec pause):
135x5
225x5
315x1
335x1
345x1
365x1 (10 lb PR)
Bench (Paused)
225x5
315x6
365xFail (Bad setup)
365x2 (Rep PR)
Bench w/Ram (Paused)
405x3
Negative Bench (no Ram)
405x1 (Just controlled down to chest… lost it about 4" off chest lol)
CGBP (3 board)
275x8
315x7
335x6 (paused)
Dips
BW x 10
BW+25 x 10
BW+50 x3, x3
BB Incline Bench (Rest/Pause)
135x25+8+8+5+5
Bench 1:
Bench
225 x 3 x 8 (with a 245 x 3 stuck in the middle somewhere)
Incl. Bench
135x15
225x8
275x7
High Incl. DB Press (weights out in front a bit)
110x8
120x6, x5
CGBP (w/foam)
185x15
225x10
275x8
315x6
335x5
BW Dips:
x12, x10, x10, x10, x8, x6
DB Tate presses? (neutral grip): 45 x 10 x 2