7/14/2009 Heavy Squat
Perfect day to squat
Warm Up
45x10
135x5
185x3
285x3 Add Titan Briefs
345x2
(77.5%) 455x3 Add Titan Centurion
495x1
545x1
600x1 PR!!! - YouTube
640x1 PR!!! - YouTube
Sled Dragging 4 Trips Backwards
2 Plates
3 Plates
4 Plates
5 Plates
Roman Chair Abs 3 Sets
Leg Curls 2 Sets
I felt strong as hell today and unstoppable. What I though was only going to be a 610 competition squat is now becoming 660. This will really help with the 1600 goal. Thanks for all the encouragement and coaching to everybody here. I am going to proabably tighten up the straps in the near future because they were way to easy to get on. Somebody let me know if this is a good idea.
7/15/2009 Max Effort Triceps
All Straight Weight Today
Ultra Wide Bench
185x2x10
ICG Press
135x8
185x8
225x6
ICG Roll Over Press
95x8
135x6
145x6
Lying Floor Extensions
95x10
105x10
115x10
ICG Pulldowns 3x8
Shurgs (Grab each side of the green band and stand on the center. Hold @ top)
1 Green x 10
2 Greens x 10
7/20/2009 Squat Day
Warm Up
135x5
225x5 (Belt)
315x3 (Belt & Briefs)
385x2
455x1
515x1 (Belt, Single Ply Briefs, Single Ply Centurion)
(87.5%) 560x2 (Belt, Single Ply Briefs, Single Ply Centurion straps down, 2.5m Strangulator Knee Wraps)
Reverse Green Bands
655x1 (Belt, Single Ply Briefs, Single Ply Centurion Straps Up, 2.5m Strangulator Knee Wraps)
Raw Good Mornings
225x10
275x10
Backward Sled Dragging
1 Trip x 190lbs
1 Trip x 325lbs
Seated Green Band Leg Curls
2x10
Seated Calf Raises
100x3x12
Standing Abs
200x3x20
7/22/2009 Light Bench and Accessory
Wide Grip Bench (1 finger width wider than usual)
185x10
225x10
Dumbbell Flys
35x3x12
ICG Press
135x10
225x10
315x6
ICG Rolling Press
135x10
185x10 PR!
ICG Reverse Grip Pushdowns (Lat pulldonw machine)
2x85x10
Seated Bar Curls
1x95x20
Standing Abs
3x20
Purple Pull Aparts
2x15
Andy Papak
Bench 355x2x3 (1 pause rep on first set, all 3 paused on second set)
Close Grip 325x2x3 (All reps paused)
Incline 285x2x3 (Paused all reps)