The American Guido!

[Matt Brouse]

"SS"?

[carusom1]

"SS"?

Shoulder Series I've done for the past decade before pressing workouts.

101311

SS

4 Board Press:

doubles

405

465

505

535 (PR)

Speed Bench:

135 + chain(1)

225 + chain(1)

225 + chain(2)

225 + chain(3)

all 5 reps

Pull up:

6 x 6

3 unassisted, 3 assisted

Seated Row:

3 x 6 x 450

Quick Stretch

[carusom1]

101711

Squat:

SSB

435 x 20 (rep PR)

not sure of bar weight, estimated 65lbs

Single Leg Curl:

2 x 8 x 90

2 x 8 x 100

Donkey Calf Raise:

2 x 20 x 400

Stretch

[MattM]

Donkey calf raises? haha did you have four 100lb girls on your back like Arnold or two 200lb ones?

[carusom1]

Donkey calf raises? haha did you have four 100lb girls on your back like Arnold or two 200lb ones?

400 was the stack. Next time I'll see if I can get someone to sit up there, although I may need to wash my neoprene before anyone agrees to even come near me in the gym.

101811

Detroit BB

SS

Bench:

reverse band (reported 80-100lbs off bottom)

w/u to 405

add 1" foam maxi-pad

455 x 4

495 x 3

545 x 1

585 x 1

605 x 1

Last rep was all out grinder. That's all I had time for.

[schunajm]

Bench:

reverse band (reported 80-100lbs off bottom)

w/u to 405

add 1" foam maxi-pad

455 x 4

495 x 3

545 x 1

585 x 1

605 x 1

Last rep was all out grinder. That's all I had time for.

Nice work man.

[Forever]

Donkey calf raises? haha did you have four 100lb girls on your back like Arnold or two 200lb ones?

400 was the stack. Next time I'll see if I can get someone to sit up there, although I may need to wash my neoprene before anyone agrees to even come near me in the gym.

101811

Detroit BB

SS

Bench:

reverse band (reported 80-100lbs off bottom)

w/u to 405

add 1" foam maxi-pad

455 x 4

495 x 3

545 x 1

585 x 1

605 x 1

Last rep was all out grinder. That's all I had time for.

That bench is getting up there

[carusom1]

Thanks John/Big T. 500 bench is a goal.

102111

SS

BB Press:

strict

245 x 12

Single Tri. Ext.:

3 x 6 x 70

DB Ext.:

3 x 8 x 40

Front Raise:

3 x 10 x 55

Stretch

102211

Deadlift:

w/u to 545

add reverse orange band (~60-0)

605 x 1

655 x 1

695 x 1

replace w/ blue band (~100-0)

745 x 1

no bands, add belt and straps

505 x 12 (rep PR, maybe) touch and go

GHR:

3 x 10

Reverse Hyper:

3 x 8 x 50 (4-1-4)

Stretch

Edited October 23, 2011 by carusom1

[carusom1]

102511

SS

Bench:

reverse band, same set up from last week, doubled Elite orange (80-100 of bottom from chest)

w/u to 405 x 5

add 2 board

455 x 3

505 x 2

555 x 1

595 x 1 locked out uneven and tweaked my right shoulder

614 x 0

add 4 board

625 x 1

Took it easy the rest of workout to protect the shoulder and work some blood into it. Misc. DB shoulder movements and light axle incline.

I felt good going into today. The 2-board was just as difficult as off the chest, most likely because I couldn't generate as much speed. Powerlifters know how to thrown on the weight - 600 is a lot more than I accustomed to handling on a regular basis.

Quick Stretch

Edited October 26, 2011 by carusom1

[carusom1]

102711

SS

Squat:

SSB

5 x 8 x 415

3 min. rest

Stretch

Edited October 27, 2011 by carusom1

[carusom1]

103011

SS

BB Press:

strict

185 x 8

4 x 8 x 215

215 x 12

Straight-arm Flye:

25 x 20

35 x 20

40 x 20

45 x 20

Single DB Bench Ext.:

25 x 15

30 x 15

35 x 15

40 x 15

Ab Wheel:

2 x 12

ran out of town, gym was closing down

Quick stretch

[carusom1]

110111

Squat:

Buffalo Bar / Monolift / off chains just above parallel

150 x 5, 240 x 5, 330 x 5, 420 x 5, 510 x 4, 560 x 3, 600 x 2

add reverse orange bands (~70lb off bottom)

650 x 1

add belt

700 x 1

740 x 1

Good Morning:

up to 400 x 5

Stretch

[carusom1]

110411

SS

Bench:

up to 435 x 2

add 4 board, close grip

475 x 2, 515 x 2, 550 x 1 (close grip PR)

Low-incline DB Bench:

70 x 10

110 x 10

150 x 8 (PR)

DB Lat. Raise:

25 x 20, 25, 35

DB Front Raise:

25 x 20, 25, 35

DB Conc. Curl:

40 x 10

50 x 10

60 x 10

Elevated Hammer Curl:

10 x mega mini x 2

20 x mega mini

Stretch

[carusom1]

110611

Deadlift:

5 x 8 x 440

chalk only

Stretch

[BigBison]

Have you been doing these past couple bench workouts raw? Either way looking really strong!

Hope the postdoc is going well.

[carusom1]

Collin-

The bench workouts have all been raw. I've been heading down to Detroit Barbell, they have some good lifters but are really known for big bench pressers. This is really much heavier than I accustomed to going, just trying to keep up.

The post-doc is going well, taking time to settle in. How do like Nebraska and the new lab?

[carusom1]

110711

BB Press:

strict

3 x 8 x 240

Dips:

3 x 8 x bw

BTN Pull down:

150 x 8

170 x 8

160 x 8

Stretch

[Matt Brouse]

Its funny how a room full of big benchers will increase your bench. Happened to me. Then I bailed on the movement altogether again.

I will drive to Michigan to straddle your ass for donkey calf raises.

[Forever]

110411

SS

Bench:

up to 435 x 2

add 4 board, close grip

475 x 2, 515 x 2, 550 x 1 (close grip PR)

Low-incline DB Bench:

70 x 10

110 x 10

150 x 8 (PR)

DB Lat. Raise:

25 x 20, 25, 35

DB Front Raise:

25 x 20, 25, 35

DB Conc. Curl:

40 x 10

50 x 10

60 x 10

Elevated Hammer Curl:

10 x mega mini x 2

20 x mega mini

Stretch

Looking strong that bench is going up

[carusom1]

Thanks BIG T!

111411

SS

DB Bench:

150 x 14

Dips:

4 x 10 x bw (2 min rest)

Front Raise:

4 x 6 x 65

Side Raise:

35 x 10

45 x 10

55 x 10

50 x 10

Front Lateral Raise:

3 x 8 x 37.5 (PR)

Stretch

Edited November 15, 2011 by carusom1

[BigBison]

The post-doc is going well, taking time to settle in. How do like Nebraska and the new lab?

The new lab is great! My adviser has put together a good group of individuals to work with.

[carusom1]

The post-doc is going well, taking time to settle in. How do like Nebraska and the new lab?

The new lab is great! My adviser has put together a good group of individuals to work with.

Nice, glad you're having a good experience. Looks like the lifting is going good as well.

111511

Squat:

texas squat bar / mono

3 x 8 x 475 [no belt]

fairly easy; experimenting with a wider stance

Single Leg Press:

4 x 10 x 210

GHR:

4 x 8 x bw

Ab Wheel:

4 x 4 x off toes

Stretch

Edited November 17, 2011 by carusom1

[carusom1]

111811

SS

BB Press:

strict

265 x 10

Bench:

close grip, rack (~1 board)

wt + chain, green band,and doubled mini

3 x 3 x 315

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

20 x 10

25 x 10

30 x 10

Lying DB Tri. Ext.:

60 x 7

65 x 7

70 x 7

Stretch

[carusom1]

112011

Deadlift:

495 x 8

495 x 8

495 x 10

set PR. chalk only

DB Row:

2 x 8 x 270

PR; however, I had to use 45lb plates so the ROM was comprimised

Pull up:

6, 6, 3, 3 (short rest)

gym was closing so no stretch

[MattM]

That is a huge row! Was it a plate loadable DB?