The American Guido!

[schunajm]

081310/081410

Log Clean and Press (each rep):

320-330 x 7

I was only given 6 reps within 60 sec, while I had the 7th lockout just as time ran out. It was supposed to be 320 but by my calculations it was closer to 325-330, in which case, would be a PR.

Thought I'd meander back to the gripboard! Dione posted on her facebook when she was reporting results that the log was 330, which would make sense with what you were thinking.

Congrats again man!

I think your right about the side-handled car dead being very specific, we'll look into that. All things else being said, I think improving your deadlift is going to be key in the long run. We'll work on that!

[BigBison]

Yoke: 950 x 60ft in ~10 sec

That looks like a 950 pound speed run... that's awesome!

Nice job and congratulations!

[carusom1]

Thanks guys!

082010

Bench:

3 x 255 x 12 (90 sec rest)

Lat Pull:

175 x 12, 190 x 12, 2 x 12 x 205 (90 sec rest)

Tri. Push down:

3 x 12 x ?? (90 sec rest)

Single Cable Curl:

3 x 12 x ?? (90 sec rest)

082310

Front Squat:

4 x 3 x 330 (90 sec rest)

BB Strict Press:

2 x 12 x 195 (90 sec rest)

Pull-up (narrow):

2 x 12 w/ purple band assist

Stretch

[carusom1]

082510

Deadlift:

510 x 1 DO, almost

510 x 3, 6 x 3 x 560

trying to get the conventional form back in order; Kelly's showing me how it's done!

RDL:

315 x 5, 365 x 5, 365 x 6 DO, 405 x 8 (3 DO), 405 x 8

Hip Thrusts

Plank

Stretch

[carusom1]

082710

BTN Push Jerk:

5 x 1 x 365

working on form

BB Press:

8 x 3 x 205 (60 sec rest running)

Close Grip Bench:

all wt + blue bands

8 x 3 x 275

short rest periods

Quick Stretch

082810

Deadlift:

440 x 13, 440 x 12 touch and go

this might actually be a rep PR

Front Squat:

5 x 5 x 305 (3 min rest)

Decline Sit-ups:

45 x 10, 75 x 10, 100 x 10

Stretch

[carusom1]

083010

Front Squat:

worked up to 2 x 1 x 500 no belt PR

then 455 x 2

Single Leg Curl:

50 x 6, 4 x 12 x 40

Calf Ext.:

4 x 10 x 190, 205, 220, 235

Stretch

[rico300zx]

Nice PR on the front squat, hope u got video of that, its something to show the kids someday!

Parris

[carusom1]

Thanks Parris, I'll try to get some video next time.

090110

SS

Incline Bench:

350 x 2, 375 x 1

BB Rack Lock-out (strict):

forehead height

5 x 3 x 315

BB Flye:

2 x 10 x 50, 65 x 10, 75 x 10

[carusom1]

090310

Deadlift:

8 x 3 x 445 + short mini band (~56lb @ top) 90 sec rest

Front Squat:

8 x 3 x 315 + mini band (~30lb @ top) 120 sec rest

Stretch

090410

SS

Close Grip Bench:

out of rack, ~3 board

6 x 3 x 370

Pull up:

neutral grip

2 x 12 w/ green band

2 x 8 w/ purple band

misc rows; testing the shoulder, seems to be getting better now

DB Curl:

sets of 6

25, 40, 55, 70, 60

[carusom1]

090610

Deadlift:

595 x 2

tough; this is not going to be easy deadlifting twice a week

Front Squat:

reverse band (50lb @ bottom / 0 @ top)

5 x 5 x 355

Single Leg Curl:

4 x 10 x 50

Calf Ext.

Abs

Stretch

[BigBison]

misc rows; testing the shoulder, seems to be getting better now

What happened to your shoulder?

[carusom1]

misc rows; testing the shoulder, seems to be getting better now

What happened to your shoulder?

I injured my R rotator cuff a few years ago. When I started increasing the volume of back exercises, the shoulder really started to bother me. Laying off of it for a while helped.

080710

SS

BB Press:

strict

195 x 6, 230 x 5, 2 x 2 x 260, 275 x 2

Pull up:

6 x 6 w/ purple band

[carusom1]

090910

SS

DB Bench:

3 x 10 x 115 + mini band

BTN Lat pull:

3 x 10 x 175

Stretch

[carusom1]

091110

SS

BTN Press:

8 x 3 x 185 + mini bands

Close-grip Bench:

maxi-pad ~ 4 board

3 x 5 x 365

DB Row:

115 x 15 + mega mini short band x 2

115 x 36 R, 115 x 29 L PRs

Stretch

[carusom1]

091310

Rack Bench Press:

~3 board

3 x 5 x 385

One-Arm Pull down:

80 x 12, 90 x 10, 100 x 8, 120 x 6, 140 x 4

Plank

Stretch

[carusom1]

091510

Good Morning:

sets of 5

315, 315, 365, 405, 455, 455, 455

tried to stay more strict on these, little knee bend

Leg Curl:

4 x 20 x 20 R

4 x 8 x 60 L

Glute Press:

light R leg, stack x 20 L x 2

Calf Ext

Ab

Stretch

[carusom1]

091610

SS

BB Press:

strict

210 x 5, 245 x 5, 4 x 2 x 275, 295 x 2

BTN Lat Pull:

2 x 6 x 190, 2 x 6 x 205

Rev. Flye:

3 x 12 x 50

Stretch

[Magnus]

BB Press:

strict

210 x 5, 245 x 5, 4 x 2 x 275, 295 x 2

That's awesome.

[carusom1]

Thanks Franky!

091910

SS

DB Bench:

3 x 12 x 115 + mega mini

RDL:

365 x 8, 405 x 8, 315 x 8

Single Leg Press:

sets of 20

0, 90, 90, 180, 180

Abs

Stretch

[carusom1]

092010

SS

BTN BB Press:

strict

7 x 3 x 185 + mega mini

225 x 1 + mega mini

245 x 1 + mega mini

Rack Bench Press:

~ 3 board / reg. grip

3 x 5 x 365

BB Row:

2 x 10 x 245

[carusom1]

092210

Deadlift:

425 x 5, 480 x 5 (3 DO, almost had the 4th), 540 x 10 (might be a beltless PR)

Single Leg Press:

left leg only

sets of 10

90, 180, 270, 360, 450, 500

Leg Curl:

R 4 x 20 x 10

L 4 x 6 x 75

Stretch

[carusom1]

092310

SS

Close Grip Bench:

3 board

2 x 5 x 410 (might be a rep PR)

Face Pull:

4 x 12 x 115

misc plate pinch

Stretch

[carusom1]

092510

SS

BB Press:

strict

230 x 6, 3 x 2 x 260, 2 x 2 x 275, 295 x 2, 310 x 2

Pull up:

wide

w/ green assistance

15, 15, 10, 10

Flyes

Front Lateral Raise

Stretch

[carusom1]

092710

SS

DB Bench:

3 x 10 x 115 + purple band

Suspended Good Morning:

405 x 5, 455 x 5, 4 x 4 x 495

Seated Row:

V-bar

3 x 20 x 205

Ab Wheel:

3 x 10 x bw

Stretch

[carusom1]

093010

SS

BTN Press:

strict

6 x 3 x 195 + mini band

Rack Bench:

~3 board

3 x 5 x 390

BTN Pull down:

3 x 12 x 175

Stretch