if that is your only set up for defecit pulls, don’t do defecit pulls. nice work though
I’d totally share my chalk with you.
I might even giggle like a school girl. might. maybe. 
^free weight room was closed for new paint and other maintenance issues, seems we are finally getting a working a/c, just in time for fall
Pete - thanks coach, I figured a way to set the plates up in the rack
ME Bench…without the max effort
The free weight room was closed so I was stuck in the machine room. Just threw somethin fun together.
Warm ups
SR
Flys
4 x 20
HS Incline
4tp x 3 x 15
6tp x 3 x 10
4tp x 3 x 5
Pulldowns (various grips)
12 x 10
Dip Machine
monster maxed out rageeeeee x 4 x 15
Rear Delt /ss/ Lateral Raise
4 x 10-15 each
Shoulder Press Machine
2 x 20
Face Pulls
4 x 12
Preacher Curl Machine /ss/ Pushdowns
4 x 10-15
Pastor TROY:
Cardio
Did some upper body moving and stretchin, then treadmill.
Incline Treadmill
x 30min
Pastor TROY:
Before I get to my training today, a major shout out to my boy BUFF N STUFF, he competed with some other Arkansas powerlifters at a SPF meet in Branson today and shattered his previous total. He weighed in at 285 and competed raw (belt and wrist wraps only). I dont know all his attempts but,
Squat - got all 3 attempts, ending with a 560 squat, a 15lb pr over his gym best in belt and wraps
Bench - nailed 390 on his second attempt, and narrowly missed 405 at lockout
Deadlift - got all 3 attempts, ending with a 570 pull, a 50lb pr!
Total - 1520, a 130lb increase over his last total
Awesome job Buff N Stuff
DE Lower
Hot as balls today. Need to work on explosion off of the box, and God needs to turn down the heat.
Warm ups
Box Squats
315 (45% of max) plus black bands
10 x 2 (video of last two sets)
Deadlift
370 (60% of max) plus gray bands
8 x 1 (video last two)
Tire Dragging
Used the smaller tires so instead of an all out sprint had a more continuous drag while still having resistance - 1 set is down and back, about 45 yards ish one way
1 medium tire x 2
1 medium tire 1 small tire x 2
1 medium tire 2 small tires x 1 (video)
died.
NaS:
Cardio
Incline Treadmill
x 30min
NaS:
Good stuff in here.
Huffing paint thinner in between sets there, brah? LOL
Nice work. DE like a boss, man.
Last few music vids have been some noiceee music choices
Congrats to Buff - that is some a major improvement!!
Your legs have leaned out DF, I can see some nice ham and quad separation in the box squat vid.
good work, keep it up
mmatt - thanks bud
ink - yeah man, dontchaknow thats the secret to strength? along with beanies
pbclax - I do what I can with the music
nlmain - I will pass on your congratulations, and thanks
pete - thanks coach
DE Bench
Left elbow and left shoulder felt miserable today, so after the band benching kept everything super volume max extraordinaire uber level…yeah.
Warm ups
SR
DE Bench
195 plus monster minis (wrong bands - moron)
9 x 3 (rotating grips)
DB Row
130 x 5 x 10
Pulldown
5 x 10
Flat Tate Press
5 x 15
DB Flat Press
80 x 25
70 x 25
60 x 25
50 x 25
Rear Delt /ss/ Lateral Raise
4 x 15 each
Rope Curls /ss/ Rope Pressdown
5 x 10-15 each
Something a little different:
I dont know if this will work, but its Buff n Stuffs 570 pull, a 50lb PR
sweet!!
Great work. Lots of good stuff to help me with Westside.
What bands are you using?
[quote]inkaddict wrote:
Huffing paint thinner in between sets there, brah? LOL
Nice work. DE like a boss, man.[/quote]
x2… Huffing paint is the new ammonia caps…
Bad ass DL. You handled that near disaster like a champ.
Is it me or are you doing a little more conditioning work than usual??? What’s the deal?
[quote]gregron wrote:
Is it me or are you doing a little more conditioning work than usual??? What’s the deal?[/quote]
He’s trying to make the 242’s for LWI West Coast, dontchaknow?!
giterdone - I use the pink minis or monster minis for band resisted bench, average or strong bands for band assisted bench, I use the strong bands for bands resisted squat, and the average bands for band resisted deadlift
greg - haha ink is partially right, I am carrying around more weight than I need to for health reasons at the moment, so I am workin on gettin rid of some of it
Ink - eh, maybe 250
ME Lower
Been sick all day today, caught a bug, feel like I am fallin apart. Just part of the fun. Worked up to a previous PR, then just did some light stuff and called it a night.
Warm ups
Reverse Band Pulls
worked up to
675 x 1 (previous PR)
700 x 0 (shouldnt have gone for it, but whatever, I missed it a couple inches above the knee)
SLDL
225 x 3 x 10
Leg Curl
3 x 25
Abs /ss/ Lower Back
4 x 10
Dre:
good work…
but take care, mmmK?