sunday-July-29
standing behind the neck strict press
bar
95x10
115x10
135x10
145x7 ?
185x2
one arm press
loadable dumbell handle and 25’s-10 each arm
25’s 10’s-think i got 7? each arm either way it was fun and hard
side lateral raises with ankle weights around my wrist and holding another set of ankle weights, around 15lbs and LOTS of reps
lots of curls with dumbells and short bands
neck-50 reps
7/29/12
Standing, behind the neck, strict press
bar
95x10
115x10
135x12
145x12
185x4 or 5?
One arm OHP press
loadable dumbbell handle
25sx12 right arm x10 left arm
25s and 10sx10 right and x8-9 left? idk
Side laterals w/ 10lb plates. Lots of reps.
Lots of curls
PERSERVERE MY FRIEND!
monday-july-30-2012
raw “out of position” deadlifts, chuck vogelpohl put a video up of how to do these, basically you stand with your heels on a few mats so youre on your toes
worked up to 225x3 about 6 sets no belt double overhand no chalk (Speed)
front squat/zercher squat harness holds, kind of like the power-pohl here trying to mimic with 115lbs
pullups 3x10
reverse grip bent rows-2x10
light shrugs
Good day had a lot of fun and relieved a lot of stress, still dealing with personal problems, really love my friends and thankful for all of them. Hope everyone is doing well, im still killing it and everyone else is killing it, we will PREVAIL!!! Texas squat bar on the way ordered it today! gym is getting legit!!!
BEEZLEBUB!!!
wednesday-august-1-2012
reverse micro mini band bench (doubled) this took exactly 45lbs off at chest, when you let go of the bar it would hit your chest with empty bar
barx10
135x5
225x3
275x2
315x1
335x8
335x6 (last rep paused for 2 seconds)
raw bench to chest (no bands)
225x12
tate presses one arm pressdowns with doubled micro mini (supersets)
one set of pushups to failure
Quick day, in and out, really went well im pretty happy with how everything is going everyone looked great! 4 plates will fall soon! hoping everything keeps getting better, my mind is coming around and dealing with depression and this break up and preparing for my lay off, squat bar should be here today im excited, really starting to love training again, PROUD OF MY GYM!!!
STAY THE FUCK UPPP!!!
Wednesday August 1 2012
Reverse micro mini band bench (doubled)
barx10ish
135x5
225x5
225x5
225x5
Raw bench to chest (no bands)
135x18
tate presses one arm pressdowns with doubled micro minis
7/30/12
Deads were same as PC but, I didn’t do pull ups or bent over rows.
8/1/12 ME bench
Reverse (doubled) Micro Minis-45lbs off at chest. Wasn’t chocked from the top of the rack…the EliteFTS rack was too tall so, it was chocked off the top pin.
barx10
135x10
225x3
275x3
315x1
335x9 went for 10 and Brando did a rack pull
335x6 solid pause on last rep.
Straight weight bench
225x12…severe tricep flu. Everyone was catching it!
Had to bounce at this point. Trying to finish up a summer course. Everyone did really well. Super happy with today. Everyone hit PR’s I believe. My little cousin is in visiting right now and kicked ass as always. Very little training experience and hit 135x3, 135x3, 135x4. ALSO, PC, THE SQUAT BAR IS HERE! IT’S SO FRIGGIN SWEET!
friday-august-3-2012
reverse purple band squats, raw, walked out, no belt no wraps, bands prob took around 60lbs off in the hole not sure who cares
first day using our new texas squat bar SWEET!
bar
145x5
235x3
325x3
415x12
high bar close stance squats, above parallel for quad work
235x12
235x15
front squat harness arch back good mornings
95x15
185x15
calves
glutes
Keep killing it guys. The video of the gym is PERFECT. Love the rural feel, looks like my place to train.
Keep making KY proud.
[quote]Spidey22 wrote:
Keep killing it guys. The video of the gym is PERFECT. Love the rural feel, looks like my place to train.
Keep making KY proud.[/quote]
Thanks bro! We will try to get some more videos up soon, kinda taking a break from video’s for a while until we all get to where we think we should be! We now have all of the “Texas” bars, squat bar, power bar, and deadlift bar, theyre amazing id recommend them to anyone and we ordered from elitefts, they arrived in 1-2 days every time, we will be buying an EFS spider bar next, and a multi-grip swiss bar, also does anyone know where we could get a 45 degree back raise cheaper than elite? im looking for one of those, a chest supported row, a lat pulldown, and a leg extension/leg curl (plate loaded) If anyone reading this knows where i can get these pieces of equipment please contact me ASAP! Again thanks spidey stay tuned bro bc this shit is just getting started!!! STAY UP SON!!!
sunday-august-5-2012
behind the neck strict press
bar
95x12
115x10
135x6
155x6
strict press to front-185x2 (little spotter assistance i think)
one arm dumbbell press (standing)
50lbs + handle weight x 10
90lbs + handle weight x 3 (some spotter help) HEAVY
lateral raises and static holds
bicep curls
Things are going pretty well today, very tired felt weak, one more week until a good deload, really loving training right now having a blast, so thankful for all of my friends, great guys, love each and every one of you, very PROUD of every one of you!!!
LETS GET BUCK NEXT WEEK!!!
friday-august-3-2012
reverse purple band squats
barx?
145x5
235x
325x3
415x8 
high bar close stance squats, above parallel for quad work
235x12
235x10
front squat harness arch back good mornings
95x15
185x15
glutes
Good day in the gym. Everyone pushed it hard! My little cousin hit a NASTY 235x1 @ 14 years old. I love our gym! New bar is fantastic. Have a ton of things I’m stressing over but, it’ll all be fine.
I didn’t get to train OHP yesterday because of family issue but, I see that PC killed it nonetheless. Looking forward to deads this evening! (kinda lol)
Monday-August-6-2012
3" block pulls raw no belt hook grip
bar
135
225x3
315x3
405x3
515x5 (straps here)
515x3 (straps here)
stiff leg sumo from ground
245x8
335x6 Double overhand
pullups
2 sets of 10
towel pullups
2 sets of 4
more lats
good day pretty damn excited everyone is looking great very proud of everyone, VERY VERY proud of everyone, things are coming together at this point we are trying to limit the work and do reps instead of pulling/squatting/pressing 1RM all the time, it helps for hypertrophy and it helps build strength not TEST strength, we gotta use our heads here guys!!! Lets keep with the game plan!!!
S
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8/6/12
Raw 3" block pulls
Double overhand grip except where noted
bar
135
225x3
315x3
405x3
515x2 (straps)
Stiff leg sumo pulls w/ crappy bar from floor
245x8
335x6
Single-hand, banded, lat work.
I’m beyond thrilled with this. I hadn’t pulled over 430lbs since I was injured May 2011. Strength feels okay, I just don’t want to push it too hard yet. Back felt fine during pulls but, neck is giving me some trouble (probably just slept on it wrong or something) PC absolutely killed it with his 515x5; 515x3! Godfather did great! Owens and another guy that started training with us, for safety reasons I’ll just refer to him a BB, had very good days as well. My cousin had to go home today so, he won’t be able to train for a while. Cant wait for bench tomorrow!
Wednesday-august-8-2012
raw bench to chest
worked up to 300x7, almost got 8 but stalled half way up and had to have some help
next did 225x15, then 225x6 pause reps
did some flyes,
did some close grip pushups
did some jm presses not many sets of any accessories bc i was pissed off, im not happy with today i wanted to at least get 8 reps really was shooting for 10 oh well ive never been a good bencher and prob never fucking will, everyone else had a good day very proud of everyone sorry i am fucking weak and terrible…
i got a million fucking problems and my squat bench and deadlift are 3 of them
FML
8/8/12
Raw bench to chest
bar
135
225x3
275x3
300x10 10th was very, very, very ugly
225x15
225x5
some JM presses
a set of illegal wides w/ 135
did a few push ups off a bar about waist high
PC, keep your mawfawkin head up! Don’t be fooled by PC, his 7th rep was super fast and smooth…the 8th just did something weird. We’re only going to get better from here!
Friday-August-10-2012
raw squats, walked out, no belt, no wraps, + Doubled micro mini bands
bar
145x3
235x3
325x3
400x5
400x3 (felt like i had 1 or 2 more but back was getting very tired)
olympic squats, walked out, raw, no belt or wraps, + Doubled micro mini bands
145x10
195x6
235x6
285x6
leg curls super setted with leg extensions (one set each) using both sets of ankle weights for 50 reps
abs
neck
Felt good today, hoping depth was ok, everyone’s looking great, hoping to get past 500 raw walked out no belt or wraps pretty soon, hopefully anyway, we shall see, deload coming up next week, going to try to order a new bar this weekend not sure on which one to get yet prob a cambered bar or multi grip swiss bar, either bar will help greatly, stay up fuck heads, and keep going, oh i got a hair cut too it looks ballin AHHHHH SHHHEEEEET
this is good
[quote]spar4tee wrote:
this is good[/quote]
Thanks bro!
Sunday-August-12-2012
behind the neck STRICT press-set up like a squat walked out and pressed, so every rep was controlled back down to the traps then strict press up
used 55lb texas squat bar
bar
75x8
95x8
105x8
115x6
145x6, racked bar, then got 145x3 to front
one arm dumbell over head press (seated)
50lbs+handle weight x 10 reps each arm-2 sets
did some side delt raises with manual resistance on the way down kinda hard to explain, you explode up then have a spotter add resistance on the negative portion of the lift and try to resist all the way down then immediately explode back up
did some front static holds and side
did some curls
and some abs
so there is this thing called the training logs section…just an FYI