Bench day fun day
played around with slinshot.
135x3x3
225x3x3
275x3
315x3
365x3x5
365x5.
lots of rows
some curls
bweight 229
sqauts.
Real low anderson sqauts. 225x3x10
leg extension 170x10x5
ab machine crunch 80x15x5
easy day
Fischer, good work in here. I just wanted to say I am liking your finisher sets (3x5, 3x3) after the money set. Thanks for the tip.
Whats a slinshot?
Basically a very cheap bench shirt ($50) acts like reverse band pressing -takes maybe 30pds off at the bottom.
Conditioning day.
heavy sled drags 2 trips (each trip is 60yrds)
flip tire 3x10
angry ropes = 100 ft rope is tied to tire and picked up and slammed down like knocking dust out of it.
angry ropes x25
prowler push (60 yd) with 90 pds additional on sled
kbell swing 50 lb x20 reps 10 each arm.
rest 2 minutes repeat 4 times. Fall over.
time to switch it up. going to a 4-day westside template traditional one caslled I need Mass from their little book of templates
monday DE bench: 185x3x8 fast explosive
foam roller press (partner forget the boards) 225x3x2,275x3,315x3,265x3,385x3,405x2.75.
SS closegrip pulldowns/rear laterals 175x10x5/100x12x5
dbell shoulder press 60x10x5
Felt good and strong
GO BEARS!!!
Me sqaut/deadlift day
Sqaut to 135x5x2,185x5,225x5,275x3,315x3,365x3,405x2 left knee started feeling “funny”
deadlift off of blocks 6’ elevation 135x3,185x3,225x3,315x3,405x3,495x3
pull thru’s 100x12 3 sets
hanging abs bwx12 3 sets
Certainly you don’t mean a 6-ft. elevation. That would be quite the deficit. And to pull 495 from six feet up for reps . . . well, I’d pay big bucks to see that.
Okay. I’ll stop being a smartass.
[quote]kpsnap wrote:
Certainly you don’t mean a 6-ft. elevation. That would be quite the deficit. And to pull 495 from six feet up for reps . . . well, I’d pay big bucks to see that.
Okay. I’ll stop being a smartass.[/quote]
so would I. Meant inches.
Lots of conditioning last night.
Fischer I have a queston if you don’t mind. I have been thinking about some from of back park meant to mimic military back packs, that has “pockets” for plates to add load. Have you heard of such a thing?
those backpacks all suck – chafing of shoulders etc…
go to ebay and type in weighted vests - i got mine (80pds) delivered to my door for $140. awesome workouts in these with just 40 pds so far.
The back packs bounce too much when weighed down. The vests are alot better.
Hope that answers your question.
incline bench 235x5x2,185x5,225x3,275x5,295x3,315x2,335x1. 275x6/3/3 rest pause
t-bar rows 3 plates x10 SS skull crushers 115x12 5 sets
side laterals 25x12 SS DB shrugs 75x12 4 sets
bicep fat bar curls 60x10 5 sets 10 sec rest between sets.
Big Swole.
SS= Super set
Will do, thats man that helps tons. I knew they had vests but I didn’t think the load went up that high.
Some updates:
monday: speed bench 205x3x8
foam roll flat press 135x5x2,185x3,225x3,275x3,315x3,365x3,405x3.75 almost 4.
vgrip pulldowns 175x10x5 ss with rear laterals 115x10x5
dbell shoulder press 65x10x5
max effort lower
deadlift off of 5 inch blocks 135x3,185x3,225x3x3,315x3,405x3 ,505x1
pull thrus 100x10x5
hanging leg raises bwx12x5.
real busy right now with kids and trying to get the location for the gym.
Those inclines are very impressive. Where do you set the bench for those?
Freeweight yes?
bench set on number 3. Bench is in a weighted smith machine . no counter weights are installed. close to free weights (10%) or so. Will be doing these again today. No spotter so therefore I use the smith machine.
[quote]FISCHER613 wrote:
bench set on number 3. Bench is in a weighted smith machine . no counter weights are installed. close to free weights (10%) or so. Will be doing these again today. No spotter so therefore I use the smith machine.
[/quote]
With those weights, good to be safe.
bench day
flat bench:225x3 6 sets fast
foam roller press 225x5,275x5,315x5,365x8
close grip pulldown ss with rear lateral 190x10/130x10 5 sets
dbell military press 70x10 3 sets
bbell curls 65x10 5 sets 10 second rests.