The American Guido!

[carusom1]

OTTOEMEZZO- thanks man.

Matthew- ... who are you

forgot to post; 280

I miss you

051711

SS

Bench:

close grip, 4-5 board press; maxi

2 x 5 x 460

BB Press:

strict

280 x 2

335 x 2

5 x 3 x 285

JM Press:

5 x 8 x 245

I's, T's, Y's:

5 x 12 x 20

swinging

Ab Wheel:

3 x 15 x 45

Stretch

[carusom1]

051811

Squat:

555 x 3

620 x 3

5 x 3 x 425

pause

2 x 3 x 570

GHR:

4 x 15

Deadlift Hyperextension:

3 x 8 x 225

Abduction:

3 x 12 x purple + mini

Side Bend:

3 x 6 x 130

Stretch

[carusom1]

051911

SS

Bench:

paused

390 x 2

440 x 2 butt came off bench 2nd rep

6 x 3 x 375 touch and go

wide grip

2 x 8 x 335 paused

low incline swiss bar

2 x 5 x 315

DB Front Raise:

3 x 8 x 70

DB Flye:

3 x 15 x 60

Rev. Curl:

5 x 10 x 115

Side Iso Ab:

2 x 1 min.

Stretch

[carusom1]

052111

Deadlift:

620 x 2

695 x 1 missed the 2nd rep, not good

3 x 3 x 600

Lat pull:

narrow neutral

3 x 15 x 300

DB Row:

3 x 8 x 250

BB Shrug:

3 x 20 x 515

GHR:

4 x 10 x bw

Rev. Hyper:

3 x 6 x 40 (4-1-4 tempo)

Stretch

[carusom1]

052311

SS

Bench:

close grip, 4-5 board maxi

485 x 4

485 x 6 PR

BB Press:

strict

285 x 2

340 x 2

6 x 3 x 285

JM Press:

5 x 6 x 260

I's,T's,Y's:

5 x 15 x 20

Ab Wheel:

2 x 15 x 45

1 x 15 x 100

Stretch

[carusom1]

052911

Squat:

585 x 2

660 x 2

5 x 3 x 455

2 x 3 x 585, 585 x 1 pause

GHR:

4 x 10 x purple

Ab Pulldown:

3 x 10 x 90

Side Bend:

3 x 10 x 100

Stretch

[carusom1]

060211

SS

Bench:

400 x 1

450 x 1

5 x 3 x 390 (2 min. rest)

2 x 6 x 350 wide grip, PR

2 x 3 x 330 swiss bar low incline, PR

DB Flye:

3 x 8 x 65

DB Front Raise:

3 x 10 x 70

EZ Curl:

5 x 8 x 125

Side Iso Ab:

2 x 1 min.

Stretch

Edited June 3, 2011 by carusom1

[Cannon]

Man, you're moving around a lot of weight. Good work.

[carusom1]

Thanks Matt!

060411

Deadlift:

635 x 2

705 x 1 belt and chalk

625 x 2, 625 x 1, 625 x 2, 625 x 1

Farmers:

3 x 100ft x 220

Sandbag Carry:

3 x 160ft x 1turn x 200

Trap Bar Hold:

3 x 1 min x 365

1 drop 2nd set

2 drops 3rd set

DB Row:

250 x 12

2 x 12 x 200

GHR:

4 x 10 x bw

Rev. Hyper:

3 x 6 x 50 (4-1-4)

Stretch

Edited June 4, 2011 by carusom1

[carusom1]

060611

SS

Bench:

close grip 4-5 board maxi

455 x 3

485 x 3

500 x 3 PR

BB Press:

strict

295 x 1

355 x 1

5 x 3 x 305 (2 min. rest) might be a rep PR

JM Press:

4 x 5 x 280

I's, T's, Y's:

5 x 15 x 20

Ab Wheel:

3 x 15 x bw

Stretch

Edited June 7, 2011 by carusom1

[carusom1]

060811

Squat:

600 x 2

675 x 2 belt only PR

5 x 3 x 455 (1 min. rest)

2 x 2 x 600 pause, PR

Single Leg Press

Abductor:

3 x 10 x short orange

Side Bend:

3 x 6 x 130

Stretch

[carusom1]

061011

SS

Bench:

410 x 1 pause

455 x 1 pause

4 x 3 x 405

2 x 6 x 360 wide pause

2 x 3 x 335 low incline swiss bar

Front Raise:

3 x 10 x 70

DB Flye:

3 x 8 x 70

Stretch

[carusom1]

061111

Deadlift:

555 x 2, 595 x 2, 640 x 2, 585 x 2, 595 x 2

5 x 2 x 640

2 x 455 + short orange, 2 x 525 + short orange, 2 x 585 + short orange and long mega-mini

Lat Pull:

narrow neutral

3 x 6 x 320

DB Row:

3 x 6 x 260

Trap Bar Hold:

365 x 1 min.

2 x 450 x 1 min. straps

250 x 90 sec straps

Shrug:

3 x 15 x 625

GHR:

2 x 10 x bw

2 x 10 x green

Rev. Hyper:

3 x 6 x 50 (4-1-4)

Side Iso Ab:

2 x 1 min.

Stretch

[carusom1]

061311

Rack Bench:

~4-5 board, close grip

455 x 3, 490 x 3, 515 x 3

BB Overhead Press:

strict

300 x 1

360 x 1

4 x 2 x 315 (2 min. rest)

JM Press:

3 x 5 x 295

I's, T's, Y's:

5 x 10 x 25

Ab Wheel:

3 x 15 x bw

Stretch

[carusom1]

061511

Squat:

610 x 1

695 x 1 belt only PR

3 x 3 x 480 (2 min. rest)

2 x 2 x 605 pause

GHR:

4 x 15 x green band

Abductor:

3 x 12 x short orange

Side Bend:

3 x 6 x 150

Stretch

[Matt Brouse]

Matthew- ... who are you

I ask the same thing some days. Good to see your training is going well. What's the bodyweight these days?

[carusom1]

Matt- I miss you buddy. Maybe we can get together before the summer is over.?

Bodyweight is 290 in the morning; +/- 10 for 3 or 4 years now.

061611

SS

Bench:

410 x 1 pause

460 x 1 pause; speed was good but my butt may have come off the bench just a little

2 x 6 x 365 wide grip pause, PR

add 4-5 board maxi, close grip

405 x 1

465 x 1

520 x 1

Face Pulls

Stretch

[Matt Brouse]

When I started trying to perfect the art of benching (like bastardized gearwhore apf style haha) after I moved to MI I started arching such that there is simply no way my butt could ever come off the bench. How's the mobility relative to pulling your ass to your shoulders and locking to that bench?

[Matt Brouse]

Take the week off?

Because I did, essentially...

[carusom1]

Matt- Your bench set-up and flexibility is way better than mine -- need to work on keeping the butt down. Took the week off for the meet.

062511

APF Dakota Barbell

Squat:

671

704

728

all good lifts (cut 2nd and 3rd a little :/)

Bench:

429

463 (bullshit)

463 good lift

Deadlift:

704

733

750

all good lift

raw PR (probably the most weight I've done without hitching, which is encouraging)

Thank you Kelly for all your help!

[Matt Brouse]

Nice work.

[carusom1]

Thanks Matt!

062911

Stones:

~63-43" descending

230 ascending

280 x 3

300 x 3

365 x 1

420 x 1

missed the 450 a couple of times then came back and hit it

450 x 1 42.5"

series 230, 280, 300, 340, 365

230, 280, 230, 280, 230, 280

Prowler

Stretch

Edited June 30, 2011 by carusom1

[rico300zx]

Nice stone work.

[carusom1]

Thanks Parris

063011

SS

Bench:

2 board close grip

2 x 8 x 405

PR

DB Press:

strict

70 x 4

85 x 4

110 x 4

130 x 4

circus 145 x 4, 145 x 9 R, 5 L

PR

BTN BB Press:

strict

3 x 6 x 225 (2 min. rest)

I's, T's, Y's:

black minis

Face Pulls

Stretch

[carusom1]

070211

Farmers:

310 x 80ft (1 drop but tape was ripping)

3 x 270 x 80ft good speed

Yoke:

660 x 60ft

750 x 60ft (~10s)

620 x 60ft (~7s)

660 x 60ft (~7s)

Sandbag Carry:

3 x ~250 x 200ft w/ 1 turn

Prowler:

2 plates x 200ft w/ 1 turn

Stretch