maidenfan Posted June 28, 2006 Author Share Posted June 28, 2006 Tues 06/27/06 Formulator wrist curls - 25x12, 45x10, 45x8 " " ext - 25x10, 25x8 Sledge levers - 8lb x 2, 8lb x 2 SB one hand clean and press - 50x3, 50x3 Neck 4way - Green x 30sec, G+P x 15sec Weds 06/28/06 Sandbag C&P (one clean/strict press) - 150x 3, 193x1, 250xClean, 193x3 STR Squats (w/calf raise) - 155x10, 245x6, 295x1 +5 calf raises GHR - Bx8, Bx9 3" Bar Rows - 120x5, 210x7 CSR Rows - 180x8, 180x8 Dips - Bx10, B+24kg x 10 EZ Curls - 125x8, 145x3 (getting pains in the forearms from these - do something else) EZ Cable Pressdowns - 120x8, 130x8 Sledge Levers - 8lb x 3, 8lb x 2 Sledge Strikes (one hand) - 8lb x 4 Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted June 28, 2006 Share Posted June 28, 2006 EZ Curls - 125x8, 145x3 (getting pains in the forearms from these - do something else) Dumbell curls won't hurt probably. Everything looks solid otherwise bro. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 30, 2006 Author Share Posted June 30, 2006 Fri 06/30/06 BW - 285 Warm-ups: Rev Hyper - 50x10 Overhead Press - 65x10 Lat Pulls - 140x10 Workout: Sandbag C&P (one clean/strict press) - 150x5, 193x4, 193x4 STR Squats (w/calf raise) - 150x5, 245x6, 245x6 GHR - Bx10, Bx8 CSR Row - 180x9, 180x8 Pull ups - Bx1 (totally shot) DB Curls - 65x6 Ez Cable Pressdowns - 120x10 4way Neck - Green x 30sec, Gx35sec No grip and very little arm workout today - those one arm sledge strikes really killed my forearms. I probably should choke up a bit and do more reps - good exercise. Sandbag lifting was very good today. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 4, 2006 Author Share Posted July 4, 2006 Mon 07/03/06 BW 283 Rev Hyper - 50x10 Lat pulls - 140x10 Sandbag C&P (one clean/strict press) - 150x5, 193x3, 193x3, 193x1 + short overhead walk No squats or GHR (knee sore/lazy) 3" Bar row - 120x5, 170x5 3" Bar one hand high pull - 120x1.5r/dl only left CSR Row - 180x9, 180x9 Sledge Work (one arm overhand tire strikes) - 8lbx6, 8lbx5r/3l Rear levers - 8lbx8, 8lbx7 Formulator - Flex- 45x15 Ext - 25x12 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 5, 2006 Author Share Posted July 5, 2006 Tues 07/04/06 BW 284 4way Neck (bands) - Green x 30sec, Green x 45sec, Green x 45sec Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 6, 2006 Author Share Posted July 6, 2006 Weds 07/05/06 Sandbag C&P (one clean/strict press) - 150x5, 193x1 (pushpress), 250xClean only, 193x9 (Big PR) Dips - Body x 10, B+32kg x 8 3" Bar Rows - 120x5 3" Bar One Hand DL - 170x1 (right only) 3" Bar One Hand Cleans (well, attempts) - Fail CSR Row - 180x8, 180x8 EZ Cable Pressdowns - 120x8, 140x6 DB Curls - 65x8, 65x6 Formulator - Flex (knees) - 50x10 Ext (bench) - 35x5 Tire Strikes (one hand) - 8lb x 5r/4l Rear Levers - 8lb x 7 Pretty good workout today. The knee is still sore and I'm unable to squat or ghr. PR on the SB press for reps and slowly getting better on the 250lb bag. Went craxy on the video clips this workout. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted July 6, 2006 Share Posted July 6, 2006 170 lbs is the most I can remember ever hearing being lifted on a 3" bar!!!! Awesome!!! Nice reps with the smaller sandbag too. That 250 lb sandbag press can't be far off. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 6, 2006 Author Share Posted July 6, 2006 170 lbs is the most I can remember ever hearing being lifted on a 3" bar!!!! Its a good lift for me, but I think theres a tad more left for a few guys here. Odd's lift of that kooky 3" handled, 190lb globe DB for instance. Thanks for the comment though, I appreciate it. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted July 6, 2006 Share Posted July 6, 2006 170 lbs is the most I can remember ever hearing being lifted on a 3" bar!!!! Its a good lift for me, but I think theres a tad more left for a few guys here. Odd's lift of that kooky 3" handled, 190lb globe DB for instance. Thanks for the comment though, I appreciate it. That's right, forgot about that. Well, at least you could give some people a run for their money in the future! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 7, 2006 Author Share Posted July 7, 2006 Fri 07/07/06 BW - 283lbs Standing overhead press - Barx10, 135x8, 185x10 CSR Row (vert handles) - 135x10, 160x10 Dips - Body+16kg x 10, B+24kg x 10, B+32kg x 6 DB Curls - 65x8 EZ Cable Pressdowns - 120x8 Formulator - (flex) 35x10, 45x16 (ext) 35x4 Sledgehammer Levers - 8lbx 6r/5l (front) 8lbx 4r/3l (rear) Levers to Nose - 8lb x 5, 10lb x 5 4way Neck (jumpstretch bands on J-hooks) - Green x 30sec, Green x 60sec No leg work for a bit as the knees are sore. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 11, 2006 Author Share Posted July 11, 2006 Mon 07/10/06 BW - 285 Sandbag Clean and Press (one clean) - 150x5, 193x1, 250xClean only Keg Clean and Press (one clean) - 206 x Damn Close, 206 x Damn Close Dips - Body+24kg x 10, Body+40kg x 7 Inverted KB Press - 32kg x 1, 40kg x 1 (right only) CSR Row - 160x8, 160x8 EZ Cable Pressdowns - 130x12 Seated DB Curls - 65x8 Formulator - Flex - 35x10, 60x7 Ext - 35x5 (go lighter, more reps) Sledge hammer levers to nose - 8lb x 1, 16lb x 1, 16lb x 1 (16lb sets were sloppy - still BIG PR) Heres a few videos: (good grip exercise!) Quote Link to comment Share on other sites More sharing options...
gazza Posted July 12, 2006 Share Posted July 12, 2006 Morgan Awesome work on the inverted kb press,Kegs and sandbags. Your one strong dude. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 13, 2006 Author Share Posted July 13, 2006 Weds 07/12/06 BW - 285 Sandbag C&P (one clean/strict press) - 150x5, 193x5 3" Crusher - 90x1, 145x1 (plates only/right hand only) Dips - Body+32kg x 10, Body+40kg x 7 Sandbag C&P (clean ea rep) - 150x1 (no energy) Seated DB Curl - 65x8 Cable Pressdowns - 120x12 Sledgehammer tire strikes (one hand) - 8lb x 7r/6l " levers to nose - 8lb x 5, 12lb x 1 " Wrestling (side levers on a table) - 8lb x 3 ea way (work down handle ea rep) Formulator - Flex - 45x18 Ext - 25x12 Pretty crappy workout today - 145 in plates on the 3" Crusher was a PR though. The sledge wrestling felt good too Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 14, 2006 Author Share Posted July 14, 2006 Thurs 07/13/06 4Way Neck (Bands) - Greenx30sec, Gx45sec, Gx45sec, Bluex15sec, Bx15sec Fri 07/14/06 BW - 285 Sandbag C&P - 150x6 Standing Overhead Press (strict) - 135x8, 225x5 Sandbag C&P - 193x1 CSR Row - 135x8, 180x8, 225x6 Dips - Body+40kg x 9, B+40kg x 4 Seated DB Curls - 65x8, 65x6 Laying cable ext - 90x10, 90x10 Formulator - Flex - 45x21 Ext - 25x14 Sledge tire Strikes (one hand) - 8lb x 5r/4l SLedge levers to nose - 8lb x 3, 12lb x2 Sledge rear levers - 8lb x 3 (work way down handle ea rep) Sledge side levers - 8lb x 3 (") 4way Neck (bands) - Green x 45sec Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 18, 2006 Author Share Posted July 18, 2006 Mon 07/17/06 BW - 284 One hand BB C&P (warm-ups) - Barx2, 95x2 Sandbag C&P (one clean/strict press) - 150x3, 193x1, 227x1 (push press) Sandbag Squat & Twist - 150x1, 193x1 (excellent exercise) GHR - Body x 10, Bx10 Dips - Bx10, B+40kg x 7 Pull-ups - Body x 6 (sad, I know) CSR Row - 160x10 Plow Lift - 25x1, 45x1, 45x1 Sorinex "Big Squeeze" DB curls - 40x8, 40x8 Laying Cable Ext - 90x8, 90x8 Formulator - 45x20 (flex) 25x12 (ext) Sledge work - Tried, but no go - completely shot. One of the best workouts I've had in a long, long time! I added probably the two most taxing exercises I've tried to date - SB squat/twists and plow lifts. If you want real strength, add these to your routine. After plow lifting the rest of my workout was a moot point - was completely shot. Heres a video description of both exercises (Big thanks to Jedd and Rick for the ideas). Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted July 18, 2006 Share Posted July 18, 2006 The plow lift is alright, but I've never tried a squat and twist motion, let alone one with a sandbag. Have to try that. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 19, 2006 Author Share Posted July 19, 2006 Tues 07/18/06 Neck work (bands): 4 Way - Green x 30sec, Green+Purp x 30sec Twisting - Blue x 8reps, Blue x 6reps Double-end bag x 10mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 19, 2006 Author Share Posted July 19, 2006 Weds 07/19/06 BW - 281 Standing Overhead Press (strict) - 45x8, 135x8, 225x6 (PR) Sandbag C&P (one clean/strict press) - 150x1, 227x1 (PR) Sandbag Squat/twist (bearhug) - 193x4, 193x3 Dips - Bodyx10, B+40kg x 10 Pull-ups - Body x 6, Bx4 Plow Lift - 35x1 (weak today - very taxing exercise) Sorinex Big Squeeze DB curls - 60x2 (sloppy - too much weight) Olympic Bar Hammer Curls - 45x3, 65x3, 65x3 Decline Cable Ext - 100x10, 110x7+10 situps Formulator - 45x26 (flex) 25x14 (ext) Sledge Levers to Nose - 8x1, 12x1, 16x1 (sloppy) Another great workout today - couple of good PR's. I was starting to get bummed out about my progress on the sandbags so I went back and compared last summers videos to todays - I think I've made good progress. The first video is last summer w/a 220ish bag (havent weighed it yet) and the second is today w/the 227lb bag - tell me what you think. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted July 20, 2006 Share Posted July 20, 2006 Definitely a lot stronger now, hell, the clean was nothing for you!! Great work! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 21, 2006 Author Share Posted July 21, 2006 Fri 07/21/06 BW - 284 Standing Overhead Press (strict) - 45x10, 135x8, 205x8 2" Bar (AA) Deadlift (knuckles forward) - 210x1, 300x1, 440x6" (PR), 390x3 (PR) Dips - B+24kgx10, B+32kgx10 Short and sweet today - 96 degrees in the gym (shop) today and I need a break from the sandbags - Big PR's on the Axle DL's though. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 23, 2006 Author Share Posted July 23, 2006 Sat 7/22 Neck 4 Way - Greenx30sec, G+1/2 purple x 35sec Neck Rotations - Blue x 7, B x 8 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 25, 2006 Author Share Posted July 25, 2006 Mon 07/24/06 Standing BB Overhead Press (strict) - 45x10, 135x8, 225x6 Sandbag Clean & Press - 150x3, 237x1 (PR) 2.5" Bar Power Cleans - 110x3, 200x1, 250xAlmost Bench Press (In rack, start fm bottom off pins) - 225x3, 315x6 Pull-ups - Bodyx7 Formulator - 55x12 (flex), 30x8 (ext) Various front and rear levers w/an 8lb and 10lb sledge Decent workout - my knee was pretty sore and it was 97 degrees in my gym today. No direct leg work. Hit a good PR on the SB C&P - this bag is packed harder than my other big bags (smaller bags), so its a tad easier to press, but still a big poundage PR. I havent benched in a long time so I was happy with what I got there too. The 2.5" Bar power cleans worked the hands good - I got the 250 up to my head, just couldnt get under the bar - good exercise. Heres a vid of the SB PR. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 26, 2006 Author Share Posted July 26, 2006 Tues 07/25/06 Neck 4way (bands) - Green x 30sec, Blue x 30sec Neck rotations (bands) - Blue x 8 ~25min brisk walk - 2 hills Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 26, 2006 Author Share Posted July 26, 2006 Weds 07/26/06 BW - 282 Standing OHP - 45x8, 135x8 Sandbag C&P - 150x2, 250xClean Only (felt freakin heavy today) Apollons Axle C&P (strict press) - 210x1, 260xFail (got it to shoulders, couldnt get under) Rolling Thunder - 180x1, 225x2.5r/fail left, 180x10r/7left Bench Press (start fm bottom off pins) - 225x6, 315x1, 365x1 (Big PR) Apollons Axle Hammer Curls - 30x6, 50x6right/5left Formulator - 55x14 (flex), 30x8 (ext) Really crappy sandbag workout - the 250 felt real heavy, barely cleaned it. Good grip workout, all the thickbar stuff got the hands good. Huge PR on the bench press - havent hit that in a couple of years (1st time benching fm the bottom). All the heavy dipping payed off I guess Quote Link to comment Share on other sites More sharing options...
gerryg Posted July 26, 2006 Share Posted July 26, 2006 I just watched the bench press PR video, nice lift and congratulations! Quote Link to comment Share on other sites More sharing options...
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