schunajm Posted November 21, 2011 Share Posted November 21, 2011 (edited) 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 How did the erectors feel after all that volume in the deadlift? Nice job on the rows. So were they "DB Rows" or "Kroc Rows"???? Edited November 21, 2011 by John Schuna Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 25, 2011 Author Share Posted November 25, 2011 Come to think of it, I forgot to include the handle, the weight was 280. "Kroc" would have been envious to my ROM and impeccable technique. 112311 Squat: Mono / Buffalo Bar 650 x 1 no belt PR Good Morning: Buffalo Bar 150 x 10 240 x 10 330 x 10 420 x 10 GHR: 2 x 25 x bw Ab Pulldown: 90 x 25 115 x 15 140 x 15 Stretch 112411 SS Bench: double reverse orange bands (~110 - 10) 550 x 1 add 4-board 585 x 1 615 x 1 635 x 1 Incline DB: 45 degree 65 x 10 105 x 10 135 x 10 (PR at this angle) Tri. Ext.: 70 x 12 100 x 12 120 x 12 DB Side Raise: 30 x 10 40 x 10 50 x 10 Quick Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2011 Share Posted November 27, 2011 Mike, your bench press is extremely intimidating haha Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 27, 2011 Share Posted November 27, 2011 Just holding 600+ on the bench must be interesting. Are you getting used to that? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 28, 2011 Author Share Posted November 28, 2011 Mike, your bench press is extremely intimidating haha The guy I'm training with can bench in the mid 7's and is only 200 lbs, that is intimidating. Kelly- I'm starting to get used to the heavier weight. I want to take it slow because I'm not accustomed to handling that kind of weight. The "guys" at the gym want me to get up over 700, which they say is where I should be at now. I'm hoping this is going to translate into a better overhead lift. 112711 Deadlift: out of rack at 23", still too low to get my legs under it; thus, had to pull with all back and hips. no belt up to a single at 910 broke 1010 but couldn't lock it out standard height, texas deadlift bar. having trouble adjusting to a deadlift bar up to 635 x 1 speed 5 x 1 x 415 + 220 in bands Pull ups: 5 x 5 x bw, bw, 20, 20, 20 Back Extensions: 10 x bw 10 x mega mini 10 x medium band Ab Pulldown: 90 x 10 115 x 10 140 x 10 165 x 10 Stretch Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 28, 2011 Share Posted November 28, 2011 Mike, your bench press is extremely intimidating haha The guy I'm training with can bench in the mid 7's and is only 200 lbs, that is intimidating. Kelly- I'm starting to get used to the heavier weight. I want to take it slow because I'm not accustomed to handling that kind of weight. The "guys" at the gym want me to get up over 700, which they say is where I should be at now. I'm hoping this is going to translate into a better overhead lift. Is that 700 shirted? Or reverse band the way you've been doing it lately? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 28, 2011 Author Share Posted November 28, 2011 Mike, your bench press is extremely intimidating haha The guy I'm training with can bench in the mid 7's and is only 200 lbs, that is intimidating. Kelly- I'm starting to get used to the heavier weight. I want to take it slow because I'm not accustomed to handling that kind of weight. The "guys" at the gym want me to get up over 700, which they say is where I should be at now. I'm hoping this is going to translate into a better overhead lift. Is that 700 shirted? Or reverse band the way you've been doing it lately? 700+ off of a 3 or 4 board. no shirt or bands. it will take some time, to say the least Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 29, 2011 Author Share Posted November 29, 2011 112811 SS BB Press: strict 6 x 5 x 235 (2 min rest) Straight-arm flye: 2 x 15 x 47.5 DB Rev. Ext.: 2 x 9 x 47.5 Lying DB Tri. Ext.: 2 x 9 x 75 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 1, 2011 Author Share Posted December 1, 2011 113011 Squat: Mono / Texas Squat Bar / parallel box 650 x 3 with belt Sumo Deadlift: singles 225, 315, 315, 405, 405 speed Suspended Good Morning: chambered bar 335 x 5 425 x 5 445 x 5 335 x 5 Reverse Hyper: 3 x 15 x 210 3 x 5 x 35 (4-1-4 tempo) Ab Pulldowns Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 3, 2011 Author Share Posted December 3, 2011 120211 SS Bench: w/u to 410 x 2 add 2-board, pause 460 x 2 500 x 1 add 4-board, pause 520 x 1 550 x 1 570 x 1 DB Incline Tate Press: 40 x 10 2 x 10 x 50 60 x 10 Band Tri. Ext.: 3 x 10 x mega mini DB Lat. Raise: 30 x 10 45 x 10 60 x 10 DB Conc. Curl: 50 x 10 60 x 10 70 x 10 Hammer 50 x 10 60 x 10 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 5, 2011 Author Share Posted December 5, 2011 120411 Calf Ext.: on Leg press 3 x 15 not sure of the weight as I wasn't paying attention and did this during the warm up, but got up to somewhere around 1000lbs Rack Deadlift: ~23"; Jessup (thick) bar 705 x 4, 805 x 1, 765 x 4, 855 x 4, 925 x 1 no belt PR add belt 905 x 4 lower rack to 14"; texas power bar 675 x 2 725 x 1 3 x 2 x 315 +120 in chains Pull up: 5 x bw 5 x +20 5 x +40 3 x +60 Back Extensions with SSB: 10 x 65, 10 x 75, 10 x 85 Ab Pulldown: 10 x 100, 10 x 150, 15 x 125 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 6, 2011 Author Share Posted December 6, 2011 120511 SS BB Press: strict 4 x 5 x 260 DB Front Raise: 60 x 8, 65 x 8, 70 x 8 Straight-arm Flye: 3 x 8 x 55 Front Lateral Raise: 25 x 15, 27.5 x 15, 30 x 15 Decline Sit-up: 3 x 15 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 8, 2011 Author Share Posted December 8, 2011 120711 SS Squat: Mono / Texas Squat Bar 555 x 4 no belt rep PR add reverse small orange bands (~100 off bottom, estimate) 595 x 1 add belt 645 x 1 685 x 1 735 x 1 Good Morning: chambered bar / narrow stance 245 x 10 2 x 10 x 295 335 x 10 Rev. Hyper: 4-1-4 tempo 35 x 5 55 x 5, 6, 7 PR Ab Band Pull down Stretch Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 9, 2011 Share Posted December 9, 2011 Good Morning: chambered bar / narrow stance 245 x 10 2 x 10 x 295 335 x 10 Curious about this.... How does the cambered bar seem to work with the Good Mornings? Easier? Harder? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 10, 2011 Author Share Posted December 10, 2011 The chambered bar is slightly more difficult for Good Mornings, although, not significantly. Oddly, I don't mind the chambered bar for Good Mornings but don't really care for it as much during squatting. 120911 SS Bench: bands = doubled mini bands (10 - 90 at top) 365 + bands x 2 385 + bands x 1 405 + bands x 1 415 + bands x 1 add 3-board / close grip 455 x 3 475 x 2 435 x 7 various PRs suspended keetlebell bench 2 x 2 (20 sec eccentric) Incline Log Press: 45 degree / 12" / weight does not include the log (don't know the weight) 200 x 5 2 x 10 x 150 Lying Tri. Ext.: doubled mini x 15, doubled monster mini x 15, doubled average (small orange) x 15 DB Lat. Raise: 30 x 10, 40 x 10, 50 x 10 Conc. Curl: 50 x 10, 60 x 10, 70 x 10 Hammer Conc. Curl: 50 x 10, 60 x 10, 70 x 10 Ab Pulldown: 100 x 12, 125 x 12, 150 x 12 Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 12, 2011 Author Share Posted December 12, 2011 121111 Calf Extension: 5 sets of 15 up to just over a 1000 on leg press Rack Deadlift: 23" 915 x 3 1025 x 1 shoes off / belt on 1115 x 1 PRs almost passed out after both singles. I figured out how to get my legs under the bar a little; therefore, the movement became a little easier. I know this my seem like an ego lift but I'm counting on it helping develop my upper back and lock out, we'll see. SSB Squat: Mono / 16" box / Speed 6 x 2 x 385 + 140 in chain at top Pull up: 5 x bw 5 x bw 3 x +40 2 x +80 (crappy) 3 x +60 10 x bw Back Extension: w/ SSB 85 x 8 95 x 8 115 x 8 Stretch Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 12, 2011 Share Posted December 12, 2011 (edited) Rack Deadlift: 23" 915 x 3 1025 x 1 shoes off / belt on 1115 x 1 PRs almost passed out after both singles. I figured out how to get my legs under the bar a little; therefore, the movement became a little easier. I know this my seem like an ego lift but I'm counting on it helping develop my upper back and lock out, we'll see. Those are some sick numbers. Awesome..... What kind of bar and plates are you using to get that much weight on? Edited December 12, 2011 by John Schuna Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 15, 2011 Author Share Posted December 15, 2011 (edited) Thanks, John. The bar is a Jessup, I think -- thicker, little flex. We had 45s and eight-100lb plates. If it gets much heavier, we'll have to use the 50kg plates. 121411 SS Squat: 575 x 2 615 x 1 add belt 665 x 1 add reverse blue bands (95 off bottom) 705 x 1 755 x 1 (cut it high because I'm a insert epithet Suspended Good Morning: chambered bar 2 x 4 x 445 narrow stance 3 x 10 x 205 wide stance Sumo Deadlift: 4 x 1 x 405 GHR: 4 x 8 x bw Reverse Hyper: 3 x 8 x 45 (4-1-4) 2 x 11 x 350 swinging Single Leg Press: 2 x 8 x 200 Stretch Edited December 15, 2011 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 17, 2011 Author Share Posted December 17, 2011 121611 SS Bench: w/u to 405 x 2 add short black bands (100-115 at top, maybe half that at bottom) 315 x 2 345 x 2 375 x 2 405 x miss (tweaked left shoulder) add 4-board 405 x 2 455 x 2 2 x 10 x 4 various shoulder movements I's, T's, Y's: 2 x 10 x 20 DB Tri. Ext.: up to 80 x 10 Conc. Curl: 2 x 6 x 80 Hammer Conc. Curl: 2 x 9 x 80 Decline Sit-ups: 3 x 10 Light Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 19, 2011 Author Share Posted December 19, 2011 121811 Rack Deadlift: 23" same as before 1115 x 2 1205 x 3 singles, almost couldn't quite get the shoulders locked out -- next time Speed Deadlift: bands = doubled minis (reported 225 at top; I didn't calibrate myself) singles 225, 275, 325, 375, 425, 475, 475, 375 Pull up: neutral grip 10 w/ orange band; w/u 5 x bw 5 x +20 5 x +40 12 x bw (might be bodyweight PR) Back Extensions: 3 x 12 x double mini GHR Sit-up: 3 x 10 Light Stretch Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 22, 2011 Share Posted December 22, 2011 Those rack deads look like fun! I like how you went up to 1025, then put a belt on after that, you know.... for your heavy set at 1115, haha! Nice benching, looks tough pressing against bands. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 24, 2011 Author Share Posted December 24, 2011 (edited) Kelly- Thanks, man. The rack deads and banded bench are movements I haven't done in while, I'll give it some more time and see where it takes me. 122311 SS Bench: reverse orange bands (~135 - 45) w/u to 485 515 x 1, 535 x 1, 555 x 1, 515 x 1, 515 x 1, 575 x miss DB Bench: wt + small (medium) orange band 75 x x 8, 100 x 8, 120 x 8, 140 x 5, 130 x 8 I's, T's, Y's: 20 x 15, 25 x 12, 30 x 9, 35 x 6 PR DB Lat Raise: 35 x 20, 40 x 20, 45 x 20 DB Conc. Curl: 35 x 20, 40 x 20, 45 x 20 Hammer Conc. Curl: 35 x 20, 40 x 20, 45 x 20 some rep PRs Band Tri. Ext. Light Stretch Edited December 24, 2011 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 26, 2011 Author Share Posted December 26, 2011 (edited) 122511 Calf Raise: leg press (wt not included) up to 1300 x 15 PR BB Shrugs: sets of 7 up to 625 DO, then add straps 715, 805, 855, 905, 1000 Box Squat: 16", Chambered Bar chains = 125lbs at top 6 x 2 x 380 + chains GHR: 2 x 20 x small orange band PR Edited December 26, 2011 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 26, 2011 Author Share Posted December 26, 2011 122611 SS Bench: 4-board doubles 405, 455, 505, 545, 585 Speed (to chest) 205 x 3 205 + 80 chains x 3 205 + 120 chains x 3 205 + 160 chains x 3 215 + 160 chains x 1 225 + 160 chains x 1 Cable Tri. Ext.: 150 x 12 150 + double mini x 12 150 + double mega mini x 12 Seated Flye: 120 x 20 150 x 20 200 x 20 DB Hammer Curl: sets of 10 20, 30, 40, 50, 70 25 x 20 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 28, 2011 Author Share Posted December 28, 2011 122811 Deficit Deadlift: 3" deficit / chains = 150lbs / chalk and belt singles 405 + chains, 455 + chains, 505 + chains, 555 + chains, 605 + chains deficit PR Squat: Buffalo Bar / Narrow (Oly) stance 330 x 5, 420 x 5, 470 x 5, 330 x 16 Seated Hamstring Curl: sets of 12 up to stack Seated Calf Raise Leg Raises Ab Machine 3 x 12 Stretch Quote Link to comment Share on other sites More sharing options...
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