September 18, 2013 - Explosive Bench (W7D2)
Lifted with budreiser (aka Alex) today. Dude’s cool as fawk.
Speed Bench
45 x some
95x5
135x3
(170x3)x10
Dead Bench
135x5
185x3
(225x1)x10
First time ever doing these. I like them.
Incline Bench
45 x some
135x8
165x6
(185x4)x5
205x1
220x2 (PR)
175x8
Very slight butt drift on the 220 set due to these benches.
DB Fly - (37.5’s x 20)x4
DB Row - (110x12)x4
Cybex Pulldown - some x some
Good day.
thanks man, we gotta do it again sometime
[quote]budreiser wrote:
thanks man, we gotta do it again sometime[/quote]
Indeed. Epic brofists must be had.
September 20, 2013 - Rep Deadlift (W7D3)
Sumo DL
135 x some
225x5
315x3
375x3
405x2
435x1
(460x6)x4
Misgrooved one of the sets because I went into the next rep too fast. Felt fairly decent overall though.
Conventional DL
315x8
350x10
385x10
Fuark.
Power Clean
(135x3)x2
155x3
(185x3)x3
Good Morning - some x some
BW Reverse Hyper - some x some
A few sets of some cable reverse hyper shit
Lying Leg Curl - 2x25
September 21, 2013 - BBing Day (W7D4)
Press
45 x some
95x6
120x4
135x3
(145x3)x8
170x1
180x1 (PR)
(135x5)x3
Staggered ten chins with every set up until the singles. First time using wrist wraps w/ OHP. 180 got out in front of me at the beginning. Managed to save it, but it was one hell of a fight. The 135 backdown sets were wrapless.
Cable Lateral Raise - (20x20)x4 —SS— Reverse Fly (20’s x 15)x4 - no rest at any point
Some straight bar curls up to 100 for like 10 and 8 reps and other sets idk
Ran about five 40 sec bursts on the treadmill w/ 20 sec rest @ 10 mph. fml I’m out of shape.
September 23, 2013 - Rep Squat (W8D1)
Squat
45 x some
135x5
225x5
275x5
(320x5)x10
W/U’d w/ straps because of my shoulder. Sets thereafter felt good. Good torso alignment, depth, knee tracking. #thicksolidtight
Not sure how I managed to squat pretty much pain free because my adductor hurt like hell afterwards lol.
Solid assistance work. What’s up with your shoulder?
[quote]budreiser wrote:
Solid assistance work. What’s up with your shoulder?[/quote]
lolololololololol
Just some impingement issues that I started to have last year. Now it just randomly flares up every once in a while for a brief period. It went away by the time I got to my worksets actually lulz.
September 25, 2013 - Heavy Bench (W8D2)
Bench
45 x some
135x6
155x5
175x4
205x3
230x1 (paused)
(245x3)x4 (paused)
15 minutes of pullups and dips followed by 3 sets of cable crossovers
September 27, 2013 - Speed DL (W8D3)
Speed Pulls
135 x some
225x3
275x2
(325 50c x 1)x30 (alternating sumo and conventional each set)
Aimed for 30 second rest periods. Basically pull, readjusted the weights, chalked up, whatever, and pull.
365x8 (conventional, straps, touch n go) - purely for the lulz
September 28, 2013 - BBing Day (W8D4)
Press
45 x some
95x6
120x4
135x3
(150x3)x6
Staggered w/ seated cable rows. These are still going up.
Seated DB Press
40’s x 12
55’s x 10
70’s x 5
(60’s x 8)x2 or 3
Lat pulldowns staggered w/ some of the sets.
Cable Lateral Raise - 3x20 no rest between arms
Cheat Curl lolz - (135x5)x3
Treadmill Sprints - 40 sec @ 10mph, 20 sec rest, six rounds
September 30, 2013 - Speed Squat (W9D1)
Speed Squat
135x5
225x3
265x2
(265 50c x 2)x10
Front Squat
135x5
185x5
(225x3)x3
245x3
270x2 (2nd rep paused)
(250x4)x3
October 2, 2013 - Rep Bench (W9D2)
Bench
45 x some
135x6
155x5
(185x2)x4
205x1
220x9
235x7
240x5
DB Bench
55’s x 12
75’s x 20 (PR, 15
Lat Pulldown - some x some
October 4, 2013 - Heavy DL (W9D3)
Sumo DL
135 x some
225x5
315x3
405x3
460x3
(495x2)x6
Conventional Deadlift
315x2
315 50c x 2
365 50c x 2
405 50c x 1
405 100c x 1
425 100c x 1 (some type of PR…not caring)
Three circuits of:
15 GHR (BW w/ bands)
10 chins
20 standing cable abs
Sumo pulls felt pretty easy.
[quote]xjusticex2013x wrote:
100c[/quote]
What’s that? Holds?
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
100c[/quote]
What’s that? Holds?[/quote]
100 lbs of chains.
[quote]xjusticex2013x wrote:
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
100c[/quote]
What’s that? Holds?[/quote]
100 lbs of chains.[/quote]
Ahhhhh.
October 5, 2013 - BBing Day (W9D4)
Press
45 x some
95x6
120x4
140x3
(155x3)x8
Staggered 12 HS high rows with every set. First set was done w/ 2 PPS, the rest w/ 3.
Cable Lateral Raise - (20x20)x3 no rest
Ran for eight minutes on the treadmill @ 7.5 mph. Supposedly that’s a mile run. Fatty gon fat.
October 7, 2013 - Hoovi Skot (W10D1)
Some leg swings…
Squat
45 x some
135x5
225x5
275x3
(325x3)x2
355x3
(370x3)x3
Polished these off fairly smoothly. Pretty glad about that, considering Batman probably slept more than me last night.
Leg Press
4 PPS x 40
(6 PPS x 20)x2 (staggered w/ 2x20 GHR w/ band…rest-paused like fawk)
October 9, 2013 - Speed Bench (W10D2)
Speed Bench
45 x some
—added bands—
45 x some more
(135x3)x8
Fuck me. Whatever type of tension those bands had was srs business. Looked like I was having a seizure during the set with just the bar.
Incline Bench
45 x some
(135x15)x2
180x10 (technical PR?)
135x14
Some chins.
Watching you unrack was pretty funny. Mirin those stabilizers