stranger Posted May 27, 2013 Author Share Posted May 27, 2013 Friday Upper back and Bi's Pull ups 4x3 Seated pull downs 150x10 200x10x3 narrow grip 170x10x3 Shrugs 135x12 225x12 315x12 405x12 495x12 405x12 315x12 225x25 DB Curls 30x12 40x12 50x12 60x12 70x6 40x8 30x10 Finished with reverse grip curls and core. Quote Link to comment Share on other sites More sharing options...
stranger Posted May 27, 2013 Author Share Posted May 27, 2013 Monday bench Went to World cause my gym was closed. They had a Rogue bench that felt different but good. Bench 95x10 135x8 155x5 185x3 205x1 225x1 255x1 270x1x4 305x1 reactive slingshot 315x1 " " 225x5 225x8 reactive slingshot Floor press 135x5 185x5 225x3 245x3x3 225x8 reactive slingshot Incline DB 55x5 80x5x5 60x15 Narrow Grip Bench 135x12x3 Db flys 35x10 50x10 Pull downs 150x10x2 Quote Link to comment Share on other sites More sharing options...
stranger Posted May 28, 2013 Author Share Posted May 28, 2013 Tuesday Max DL and Rep Squat DL 135x5 185x5 225x3 275x2 315x1x2 365x1 405x1 425x1 465x2 465x1 405x3 315x8 Squat 135x5 185x3 225x1 245x8 185x8 pause at bottom Cycled throught leg extensions, leg curls, hyper ex and calf raises twice. Didn't feel 100% but really happy with 465x2!! getting close to 500 every week!! Quote Link to comment Share on other sites More sharing options...
stranger Posted May 30, 2013 Author Share Posted May 30, 2013 Thursday Hot as shit!!! Speed bench and Shoulders Bench against band (red) 50x10 100x8 140x5 160x5 190x3 230x1x2 190x3x2 140x5 Military press 135x5 155x3 185x4x2 165x7 135x7 Seated DB Neutral grip 60x10x3 Front raises and lat raises then 20 elevated pushups with reactive SS Quote Link to comment Share on other sites More sharing options...
stranger Posted June 3, 2013 Author Share Posted June 3, 2013 Monday Flat Bench 95x8 135x8 155x5 185x3 205x2 225x1 245x1 265x1 285x1 PR! 290x1 PR! 275x1 pause PR! 315X1 PAUSE REACTIVE SLINGSHOT 225x7 Floor press 185x5 225x5x5 wiht good pause on last rep each set Incline DB 60x5 80x5x4 60x12 Dips BWx8 45x8 BWx12 Incline DB Flys 30x10 40x10x2 Great day! 3 big PR's! 300 coming soon!!! Quote Link to comment Share on other sites More sharing options...
stranger Posted June 4, 2013 Author Share Posted June 4, 2013 Tuesday Squat and dead Squat 135x5 185x3 225x2 275x1 315x1 225x5 box 225x3 Squats felt like shit, don't think i got enough sleep Deads 135x5 185x5 225x3 275x1 315x1 3651 405x4 405x2 sumo 315x3 sumo did some Good mornings with 45-95 lbs Bad day over all , need more sleep. Quote Link to comment Share on other sites More sharing options...
stranger Posted June 6, 2013 Author Share Posted June 6, 2013 Thursday Speed bench and Shoulders Red band = about 50lbs at top all weights done plus Red band 50x8 100x5 140x3 160x3 190x1 230x1x3 190x5 160x8 Push Press 135x5 185x3 225x1 245x1 260x1 PR!!!! Video 225x5 185x10 Seated DB Neutral grip 60x8x3 Cuban press with bar 3 sets of 8-12 Quote Link to comment Share on other sites More sharing options...
stranger Posted June 7, 2013 Author Share Posted June 7, 2013 Friday Shrugs, lat pull downs, light squats, DB curls with fat gripz a nice little clean up day. Im ready for the meet Weds!!! Quote Link to comment Share on other sites More sharing options...
stranger Posted June 13, 2013 Author Share Posted June 13, 2013 Di a Mock meet Weds and hit my goal of 1100! Body weight 232 (weighed myself after) Squats 295 315 335 Bench 260 275 285 Deadlift 430 480 skip http://www.youtube.com/watch?v=0tg_deVqRQ4 http://www.youtube.com/watch?v=SbEzALHhtaE http://www.youtube.com/watch?v=Fz3lhNmgTGY Quote Link to comment Share on other sites More sharing options...
stranger Posted June 17, 2013 Author Share Posted June 17, 2013 Monday first 2 weeks no pre-workout Floor press warm up to 225x2 245x1 275x1x2 tried a double and missed but still got 2 singles 225x5 Incline 135x5 185x1 225x1 185x5 Flat bench 135x5 85x3 225x5 Narrow grip 185x10 135x12 Dips bwx10 bw+45lbx6 bwx10 Good first day back after mock meet. Quote Link to comment Share on other sites More sharing options...
stranger Posted June 18, 2013 Author Share Posted June 18, 2013 Tuesday Squat 135x5 185x5 225x3 250x2 225x3 box 185x5 box Deadlifts 135x5 185x5 225x3 275x2 315x1 Partials just below knee 315x3 365x3 405x3 455x3 405x5 315x10 finished with 10 hypers. 455x3 on partials felt really good. want to hit 500x3 before going for a new max. Quote Link to comment Share on other sites More sharing options...
stranger Posted June 20, 2013 Author Share Posted June 20, 2013 Thursday Bench against red band (50lb) No spotter....kev.... 140x5 160x5 190x3 210x2 190x5 160x8 140x8 Seated DB press 50x8 60x8 70x8x2 60x8 50x8 40x10 (focused on explosiveness) cuban presses 45x8x3 did some ab work and front raises. Quote Link to comment Share on other sites More sharing options...
stranger Posted June 24, 2013 Author Share Posted June 24, 2013 Moday Flat bench 95x8 135x5 155x4 185x3 205x2 225x1 255x2x7 pause on the second rep of each set Incline DB press 65x5 85x5x3 pause on last rep 55x12 Dips bwx5 bw+45x5 bw+90x3 bw+25x10 bwx12 bwx10 Good day. I'm happy with the volume on flat with 255. Next week 265!! Quote Link to comment Share on other sites More sharing options...
stranger Posted June 25, 2013 Author Share Posted June 25, 2013 Deadlift Did doubles upt to 455 and got that for 2 doubles. http://www.youtube.com/watch?v=IfQWfWu_9zQ 405x2 sumo 315x5 DO Hypers against band 10x3 BWx10 Leg curls 120x10x2 Good solid workout. 455 was nice but still need work on the lockout.. Quote Link to comment Share on other sites More sharing options...
stranger Posted June 28, 2013 Author Share Posted June 28, 2013 Thursday Bench against red band (50lbs?) 90x5 140x5 160x3 190x1 210x1 230x2x2 250x3 with reactive slingshot 190x5 pauses 140x8 pauses Push press 95x5 135x5 185x1 225x1 250x0 225x3 185x8 135x10 strict 135x8 push cuban presses 45x8x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted July 1, 2013 Author Share Posted July 1, 2013 monday Bench 95x10 135x5 185x3 205x2 225x1 255x1 275x1 295x1!!! PR!!! Flat DB 80x5 100x5x3 Incline DB 60x12x3 Dips bw x10 x3 pause at bottom of last reps each set Quote Link to comment Share on other sites More sharing options...
stranger Posted July 2, 2013 Author Share Posted July 2, 2013 Tuesday Squat Skwaat speed squat (slow on the way down and explode up) 135x5 185x5 225x3x6 regular speed 255x1 oly squat ATG 135x10 Pause at bottom 1-2 seconds 135x8 Wide stance (felt really good even thought only did 135lbs) 135x8 Calf raises 270x10x3 good day, really wanna try heavy weight with wide stance. Quote Link to comment Share on other sites More sharing options...
stranger Posted July 8, 2013 Author Share Posted July 8, 2013 Last Thursday went to Iron Sport Gym hit A 225 log press, 287 atlas stone to about 4 feet, axle DL 310, and about 20 reps with a 500lb tire (head to head with Wayne) Monday F;at bench 265x2x5 265x4 reactive Slingshot 225x8 Reactive SS Incline DB's 60x8 70x8 75x8 60x12 Dips BWx10x4 good day nice and simple Quote Link to comment Share on other sites More sharing options...
stranger Posted July 9, 2013 Author Share Posted July 9, 2013 Tuesday Dead lift warm up off the ground to 365 Lock outs below knee 365x3 405x1 455x1 475x3 425x3 365x5 no belt sumo off floor 315x5 wide stance conventional 315x5 front squat 95x5 135x5 185x5 Hypers with purple band 10x2 no band 10 Nice and simple but very taxing. hope to get 495 in two weeks! Quote Link to comment Share on other sites More sharing options...
stranger Posted July 15, 2013 Author Share Posted July 15, 2013 Monday Flat Bench 275x2x3 275x4 reactive slingshot Floor press 225x5x5 Incline DB's 65x10x3 Dips BWx10x2 Quote Link to comment Share on other sites More sharing options...
stranger Posted July 16, 2013 Author Share Posted July 16, 2013 Tuesday Been messing around with squat stance lately squat 275x1 (wide) 275x5 (bwtween wide and normal, felt really good) 315x1 225x5 pause 225x5 box squat Deads 2 sumo and 1 snatch grip up to 315 365x1 DOH wide stance and grip 405 x1 no belt Hamstring curls 100x12x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted July 18, 2013 Author Share Posted July 18, 2013 Thursday Bench for reps 95x10 135x8 155x6 185x4 205x2 225x8 PR 225x10 reactive sling shot 185x12 Seated DB press 40x10 50x8 60x6 70x4 80x3 70x6 wide grip Bench press 140 plus red band (50lbs at top) x 8 cardio 5 burpees x10 every min on the min Quote Link to comment Share on other sites More sharing options...
stranger Posted July 19, 2013 Author Share Posted July 19, 2013 Friday Upper back and Bi's did a few sets of pullups 1-3 reps Seated rows 150x12x5 Cleans 95x5 135x5 185x5 185x3 155x5 snatch 135 hang snatch 135 Shrugs 135x10 225x10 315x10 405x10 225x30 Biceps did a few sets with DB's Cardio 3 suicides on B Ball court weight 234, gonna hit the 220's next week Quote Link to comment Share on other sites More sharing options...
stranger Posted July 23, 2013 Author Share Posted July 23, 2013 Tuesday Heavy DL work Warmed up to 405 off the floor then moved to partials , just below knee. 405x1 455x1 495x3!! PR!! first on was smoked , second was tuff and third was a fight. 405x11 singles with Wayne and Kev, non stop one after the other. Front squat 225 PR! 1 set of hypers. I was thrashed after the DL circuit with 405 Quote Link to comment Share on other sites More sharing options...
Wayne Posted July 24, 2013 Share Posted July 24, 2013 (edited) I was thrashed after the DL circuit with 405 Thrashed? What language is that? Hipster? Do you even lift? https://www.youtube.com/watch?v=d6xKvSY55J0 edit: I can't get the link thingy to work right Edited July 24, 2013 by Wayne Quote Link to comment Share on other sites More sharing options...
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