Durrs Posted April 22, 2015 Author Share Posted April 22, 2015 4/22/15-Pullups/Accessory Big set: ghr: 4-8r x 11 sets reverse hyper: up to 120# x 15 x 10 sets triangle bar pullups:bw x 10 x 10 sets DO axle deadlift off the floor: 115# x 1 205# x 1 295# x 1- so same as my rack pull DO axle head supported rows: 255# x 3 205# x started with sets of 6-8 and eventually down to 3r before I had to reset x lots of sets EZ bar JM's off incline: 20#-50# x 15-30r x lots of sets Traingle bar pullups: bw x 10 x 6 more sets I initially wanted to go light on axle but I'm going to de-load after this workout so I pushed it. I can already tell I'll be sore for awhile after this one. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 26, 2015 Author Share Posted April 26, 2015 (edited) Deload- Bp: 155# x 5 x 3 sets Ssb atg squats: 180# x 3 x 3 sets Strict Press: 120# x 3 135# x 3 155# x 3- prescribed reps Ghr/Ghr situp: bw x 5 x 3 sets Some 10# skulls/curl/latraise's superset to get the blood going Some TNS reps with the Zenith #1 Edited April 26, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 2, 2015 Author Share Posted May 2, 2015 5/2/15 Bp warmup with bending 275# x long pause 1 175kg iron grip bar x F Had a solid wobble on it and just couldn't close. Spent 5 minutes hitting this bastard, took a lot out of me. Rest of workout sucked OHP- 75, 85, 95% x 5/3/1 130# x 5 145# x 3 160# x 8 295# bb shrugs x 15 x 5 sets ss db lat raise x 30 x 5 sets Grippers ghp 4 ccs reps x lots of sets coc 2 ccs reps x lots of sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 3, 2015 Author Share Posted May 3, 2015 5/3/15-Sq/thickbar SSB atg: 235# x 3 265# x 2 ssb atg 2 min rests: 220# x 3 x 6 sets ssb double pause: 180# x 4 x 4 sets dead squat: 220# x 1 x 5 sets ghr bx + chain x 12-15 x 7 sets wtd rope pullups: bw+20# x 5 x 11 sets RT: rep out- LH: 135# x 12r - 8-9 straight touch and go then had half second re- grips to 12. Still a volume PR. Trying to keep up with Tom . RH: 120# x 10r Fgx db preacher curls: 50# x 6/6 x 4 sets plate curls: Different 25# plate than i usually use a little thicker with holes in it so fingers on back side had to stay closer together x 4-6r x 3 sets fgx pullups x 2 x 4 sets 8# sledge x side/front levers x lots 60 yrd prowler push up hill x 1- died. Awful cardio shape right now. 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 7, 2015 Author Share Posted May 7, 2015 5/6/15-Pullups/press ghr: bw x 5 x 10 sets ghr full situp; 5 x 10 sets reverse hyper: up to 140# x 15 x 10 sets MM bp program wkout #1 235# x 6 250# x 5 x 2 sets 260# x 4 x 2 sets triangle bar pullups: bw x 10 x 10 sets ss DO axle head supported rows: 115# x 10 x 10 sets Ez bar jm press off incline: 20# x 30 30# x 25 40# x 15 50# x 10 x 3 sets 40/30/20/30# x burnouts Fat bar pull-ups: bw x 10 x 3 sets I started the muscle media bench program today so I'll be benching twice a week on wed/sun. It runs off brackets that you move up or down 5# on based off built in failure tests. I had good results with it in the past so hopefully I can put some strength on. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 9, 2015 Author Share Posted May 9, 2015 5/9/15-Squats/Shrugs ssb atg: 245# x 2 275# x 2 ssb atg 2 minute rest: 220# x 3 x 8 sets ssb double pause squat: 190# x 4 x 4 sets Dead squat: 225# x 1 x 10 sets trapbar shrugs: 155# x 30 x 3 sets 155# x 10 x 3 pause at top slow down Trapbar shrugs ss/ db shrugs 245# x 20 x 5 sets 50# db's x 30 x 5 sets 85#db's x 30 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 9, 2015 Share Posted May 9, 2015 It'll be interesting to see how that bench program works for you. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 10, 2015 Share Posted May 10, 2015 What is this bench program exactly? What is the gist of it? I haven't heard of it Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 10, 2015 Author Share Posted May 10, 2015 What is this bench program exactly? What is the gist of it? I haven't heard of it http://www.timinvermont.com/fitness/benchpgm.htm Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 10, 2015 Author Share Posted May 10, 2015 5/10/15-Press/Thickbar MMBP wkout 2 260# x 3 x 2 sets 280# x 2 x 2 sets 310# x neg x 1 set- I could have repped this 2-3 but I'm starting light for this program. Strict press: 5/5/5- 65,75,85% 115# x 5 130# x 5 150# x 11 Rope pullups: Bw + 25# x 5 x 10 sets Meadows rows: up to- 120# (L/R) x 5/5, 5/3, 5/3, 5/3, 5/3, 5/2 Fgx pullups: bw x 2 x 10 sets- 30 sec rests Plate curls Fgx db preacher/standing/hammer Plate curl drop sets non stop about 20-25 minutes until I could feel my biceps/forearms break down took longer than expected Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 10, 2015 Share Posted May 10, 2015 Il have to have a looky at that program. Btw just seen that strict press you posted on cancrushers log, absolutely no leg drive at all. Did not know you had an abnormally strong strict OHP! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 10, 2015 Author Share Posted May 10, 2015 Hell ya dude give it a run. It's good for about 20# at least depending on where you started how you recover and if you can keep passing the failure tests. It's good to start light. And yeah thanks like I said I was all about strict press back then. Maybe I'll make another run without getting fat this time! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 10, 2015 Share Posted May 10, 2015 How often do you do the workouts and is it just the three sets you do in one session? Thanks mate! Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 10, 2015 Author Share Posted May 10, 2015 (edited) How often do you do the workouts and is it just the three sets you do in one session? Thanks mate! http://www.timinvermont.com/fitness/benchpgm.htm This explains the program really well. It turns out to be 4-6 sets total per session x twice a week. Like I said start a bit under your 1RM Edited May 10, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 10, 2015 Share Posted May 10, 2015 Il give it a go! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 13, 2015 Author Share Posted May 13, 2015 (edited) 5/13/15-Press/Pull Big set no rest circuit Ghr: bw x 5-7 x 10 sets Setup off ghr: bw x 5 x 10 sets Reverse hyper: 50# no swinging much harder x 15 x 10 sets MMBP #3 240# x 6 255# x 5 x 2 sets 265# x 4 x 2 sets Big set no rest circuit Triangle bar pullups: bw x 10 x 10 sets DO axle shrugs: 115# x 30 x 10 sets EZ bar jm press off incline: 20#-50# x 12-30r x 10 sets Fat bar pullup max set finisher- bw x 13 Edited May 13, 2015 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 16, 2015 Author Share Posted May 16, 2015 Squats/Shrugs ssb atg pause reps: 260# x 1 x 15 sets x 30-45 sec rests ssb box squat: 260# x 3 x 10 sets x 45-60 sec rests ssb dead squat: 230# x 1 x 8 sets x 45-60 sec rests ghr bx x 10 x 5 sets Trapbar dl explosive single then 10 slow shrugs: 325# x 1/10 x 10 sets ss seated DB shrugs: 50#'s x burnout (20-35r) x 10 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 17, 2015 Author Share Posted May 17, 2015 5/17/15-Press/Accessory MMBP #4 265# x 3 x 2 sets 285# x 2 x 2 sets 315# x neg x 1 Rope pullups: bw+30# x 5 x 10 sets Strict Press: 3/3/3, 70,80.90% 125# x 3 140# x 3 160# x 3- Prescribed. Not feeling it today. db lat raise: 15#'s x 20 x 5 sets Curls ss Db tricep extension Lots got a good pump. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 20, 2015 Author Share Posted May 20, 2015 5/20/15-Thickbar/Accessory No rest circuit-14 minutes GHR: 5-7 x 10 sets Situp: 5-7 x 10 sets Reverse hyper: 50# x 15 x 10 sets MMBP #5 245# x 6 255# x 5 x 2 sets 275# x 4 DO AXLE DL 265# x 7r PR* 265# x singles every 30 seconds for 8:30. Wanted 10 minutes just couldn't pull anymore. So 18 singles in 8:30 if my math is correct. Fgx low pulley row: 10-12 rep range x 5 sets Meadows rows: LH-110# x 5 x 2 sets RH-100# x 5 x 2 sets Wrist wrench curls on cable machine ss EZ bar jm press off incline: 15 minutes non stop until i started failing. Not heavy just a lot of reps. It was really hard for me to not pick up a gripper or slap on the fat grips this past weekend but it paid off on the axle rep out. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 23, 2015 Author Share Posted May 23, 2015 5/23/15-Squats/Shrugs ssb atg primer set: 285# x 1 85%(305#) x 1- Felt strong/fast ssb atg: 265# x 1 x 15 sets x 30-45 sec rests ssb box squats: 220# + 88# of chain x 2 x 7 sets 1 minute rests ssb dead squat: 235# x 1 x 10 sets x 90 sec rests BB shrugs ss Db shrugs: 135#/85#'s x 20/10r 225#/85#'s x 20/10r 275#/85#'s x 20/10r 315#/85#'s x 20/10 x 5 set- will be sore tomorrow 305# x 1 felt good I think I had about 30-40# more in me so I'm not down too much from my peaking cycle. Also 235# dead squat is 5# less than my old max, happy there as well. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 24, 2015 Author Share Posted May 24, 2015 5/24/15-Press/Pullups MMBP # 6 275# x 3 x 2 sets 290# x 2 x 2 sets 320# x neg x 1- 6 second count Rope pullups: bw x 5 x 6 sets- de-loading these Strict press: 5/3/1 75,85,95% 130# x 5 150# x 3 165# x 6 Pullups: bw x 10 x 10 sets Giant set: Fat bar pull-ups: bw x 5 x 5 sets Db lat raise: 10#'s x 50 x 5 sets Std db curls: 15#'s x 25 x 5 sets Decline db tricep ext: 10-20#'s x 20-30r x 5 sets- These were awesome off a decline bench. Felt like I got a bigger pump than inline or flat. 155 pullup reps today. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 27, 2015 Author Share Posted May 27, 2015 5/27/15-Press/accessory circuit minimal rest: ghr: bw x 7 x 10 sets situp: bw x 5 x 10 sets reverse hyper: 50# x 15 x 10 sets MMBP # 7 255# x 5 x 2 sets 275# x 3 x 2 sets 280# x 3 Swiss bar head supported rows: 120# x 15 x 5 sets Curls ss ez bar tricep extension flat bench up and down from 20# -60# minimal rests probably 20+ sets until I could tell I'll be very sore. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 30, 2015 Author Share Posted May 30, 2015 5/30/15-Squats/TnsGrippers ssb atg: 220# x doubles x 15 sets 30 sec rests ssb dead squats: 220# x 1 240# x 1 260# x 1 x 12 sets ( 20#weight, volume PR) ghr x 5-7 x 10 sets bx x 10 x 10 sets TNS gripper work: LH- 124# coc 2.5 x 1/4 inch off 120# Atomz x 1- tns pr! 109# coc 2 x 5- tnsrep pr ghp 4 x 2 x 5 sets explosive tns reps RH- 114# GHP 5 x F 109# coc 2 x 5 singles- pr* ghp 4 ccs x 5 x 2 sets Took 10 days off thickbar/grippers and got some big PR's today. That 124# coc 2.5 will be TNS'd soon I got a feeling. 3 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted May 30, 2015 Share Posted May 30, 2015 That's some solid TNS-ing! That will be a #3 soon! 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 30, 2015 Author Share Posted May 30, 2015 That's some solid TNS-ing! That will be a #3 soon! Thx my bro! The lb's come slowly on these grippers for me but one day I'll get there. Quote Link to comment Share on other sites More sharing options...
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