schunajm Posted October 25, 2011 Author Share Posted October 25, 2011 Sling Blade is a good movie, mmhmmm. My pressing goes to shite the worst in off-training periods, also. Well at least I know I'm not alone when it comes to slumping press numbers when I'm off training cycle Quote Link to comment Share on other sites More sharing options...
schunajm Posted October 25, 2011 Author Share Posted October 25, 2011 10-24-2011 BW - 224.5 Complex (Bent-Over Row, Deadlift, Squat-to-a-press): 2 x 5 reps (for each movement) x 135 Push Press (no double knee bend): 135 x 5 185 x 3 225 x 3 240 x 2 250 x 1 240 x 2 205 x 5 205 x 2 (20 sec. rest from last set) Seated Row: 280 x 6 295 x 6 310 x 6 Neutral Grip DB Bench Press: 100 x 6 105 x 6 105 x 5 Pull-Ups (Dead Hang): 3 x 8 x BW DB Hammer Curls: 60 x 8 65 x 8 70 x 8 DB Lateral Raise and Rotation: 25 x 12 30 x 10 25 x 12 Quote Link to comment Share on other sites More sharing options...
schunajm Posted October 26, 2011 Author Share Posted October 26, 2011 10-26-2011 BW - 223.5 Reverse Band Back Squat (Green bands, -10 at top, -110 at bottom): 135 x 10 225 x 7 315 x 5 405 x 3 455 x 3 500 x 2 520 x 2 510 x 2 500 x 2 405 x 8 Single-Leg Curls: 130 x 8 135 x 8 120 x 10 Pull-Throughs: 3 x 12 x 265 Standing Calf Raises: 3 x 12 x BW+45 Cool down and stretch Quote Link to comment Share on other sites More sharing options...
schunajm Posted October 27, 2011 Author Share Posted October 27, 2011 10-27-2011 BW - 222.5 Bench Press (15 degree incline): 135 x 8 (Pinky on ring) 185 x 4 (Pinky on ring) 205 x 4 (Pinky on ring) 225 x 4 (Pinky on ring) 240 x 4 (Pinky on ring) 225 x 3 (Close-grip) 225 x 3 (Close-grip) 230 x 3 (Close-grip) 235 x 3 (Close-grip) 205 x 6 (Close-grip - 1 minute rest in between this set and the heavy set before it) Chin-Ups: 3 x 4 x BW+50 8 x BW Seated Overhead Lockouts: 135 x 7 185 x 5 205 x 3 195 x 4 195 x 4 Single-Arm Cable Row: 12 x 150 2 x 15 x 150 Dips: 12 x BW 2 x 10 x BW Standing Rope Chops: 50 x 12 60 x 12 70 x 12 Cooldown Quote Link to comment Share on other sites More sharing options...
schunajm Posted October 29, 2011 Author Share Posted October 29, 2011 10-29-2011 Deadlift: 275 x 5 385 x 5 425 x 5 475 x 3 2 x 3 x 500 500 x 5 Yoke: 440 x 60 ft 620 x 60 ft 750 x 40 ft Prowler, Farmers, Sandbag Medley: Prowler + 90 x 80 ft (Sled pull with prowler) Farmers - 130 x 80 ft Sandbag - 150 x 240 ft Prowler + 180 x 80 ft (prowler push) Farmers - 130 x 80 ft Sandbag - 150 x 240 ft Deadlift felt pretty good today and abdominal didn't really bother me. Yoke was easy and fast too (didn't really plan on doing it today, but decided to do a short workout anyways). The last medley was pretty tough, haven't gotten any good conditioning in a while though and felt pretty good after the workout. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 1, 2011 Author Share Posted November 1, 2011 10-31-2011 BW - 223 Military Press: 135 x 5 165 x 4 185 x 3 205 x 3 210 x 2 205 x 3 155 x 8 Neutral Grip Pull-Up: 4 x BW + 50 4 x BW + 70 4 x BW + 70 7 x BW + 35 All I had time for, busy week collecting data for my dissertation project. Next two weeks will remain busy I'm guessing. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 3, 2011 Author Share Posted November 3, 2011 11-2-2011 BW - 223 Front Squat (W/ Purple Bands +20 in the hole, +60 at the top): 135 x 5 185 x 4 225 x 4 275 x 3 295 x 3 305 x 3 315 x 3 325 x 1 (Lower lat cramped up) 325 x 1 (30 second rest before last set, lat cramped up again) Glute-Ham Raises: 3 x 12 x BW Quote Link to comment Share on other sites More sharing options...
MattM Posted November 3, 2011 Share Posted November 3, 2011 Where you at kelly's yesterday for this? Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 4, 2011 Author Share Posted November 4, 2011 Where you at kelly's yesterday for this? No... The WC just got a GHR. You didn't see it yet!?!?! Just kidding.... Yes this was at Kelly's place Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 4, 2011 Author Share Posted November 4, 2011 11-3-2011 BW-223 Neutral Grip DB Bench Press: 50 x 10 85 x 6 100 x 6 115 x 4 110 x 4 105 x 5 100 x 5 Pull-Ups: 3 x 8 x BW (little over a minute rest between sets) Push-Ups: 2 x 20 x BW DB Hammer Curls: 2 x 10 x 55 Had to hustle through the last part of the workout to get to a meeting on time. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 4, 2011 Share Posted November 4, 2011 Where you at kelly's yesterday for this? No... The WC just got a GHR. You didn't see it yet!?!?! Just kidding.... Yes this was at Kelly's place hahaha I need to read more carefully XD Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 6, 2011 Author Share Posted November 6, 2011 11-5-2011 BW - 220 Axle Deadlift (2") Double-Over Hand: 110 x 5 200 x 5 290 x 4 340 x 4 360 x 3 380 x 0 Safety Squat-Bar Safety Squats - Dynamic Effort (Bands +20 in hole, +110 at top): 80 x 5 (No bands) 170 x 5 (No bands) 170 x 5 260 x 4 310 x 3 280 x 3 280 x 3 280 x 3 Prowler: 80 ft x Prowler + 140 80 ft x Prowler + 180 80 ft x Prowler + 230 80 ft x Prowler + 270 Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 10, 2011 Author Share Posted November 10, 2011 11-09-2011 BW - 223 Back Squat: 135 x 5 225 x 5 315 x 3 365 x 3 405 x 3 430 x 2 455 x 2 470 x 1 455 x 1 Glute-Ham Raise: 3 x 8 x BW + 25 RDL: 2 x 7 x 315 Hack Squat: 5 x 315 6 x 315 Decided to take a day off of pressing this last Monday as my shoulders have been pretty tore up (sore) from repeated max effort pressing workouts over the last several weeks. Squat felt okay yesterday. I really need to get my max up. These were all parallel squats, but I just feel weak in this lift right now. I felt like I had another 15-20 pounds in the tank after I did the 470 squat. One of my goals for the upcoming winter is to get my gym lifts back up. Particularly, I need to get my squat back into the low to mid 500's and my dead in the mid 600's (right at about 600 now). Quote Link to comment Share on other sites More sharing options...
Forever Posted November 10, 2011 Share Posted November 10, 2011 11-09-2011 BW - 223 Back Squat: 135 x 5 225 x 5 315 x 3 365 x 3 405 x 3 430 x 2 455 x 2 470 x 1 455 x 1 Glute-Ham Raise: 3 x 8 x BW + 25 RDL: 2 x 7 x 315 Hack Squat: 5 x 315 6 x 315 Decided to take a day off of pressing this last Monday as my shoulders have been pretty tore up (sore) from repeated max effort pressing workouts over the last several weeks. Squat felt okay yesterday. I really need to get my max up. These were all parallel squats, but I just feel weak in this lift right now. I felt like I had another 15-20 pounds in the tank after I did the 470 squat. One of my goals for the upcoming winter is to get my gym lifts back up. Particularly, I need to get my squat back into the low to mid 500's and my dead in the mid 600's (right at about 600 now). Nice workout, you'll get that squat 500 plus and 600 plus deads back no doubt Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 10, 2011 Author Share Posted November 10, 2011 11-10-2011 Bench Press + Chains (+15 in hole, +30 at top), Dynamic Effort - Pinky on the Ring: 135 x 7 (no chains) 135 x 5 185 x 5 195 x 5 200 x 5 200 x 5 205 x 5 210 x 5 Neutral Grip Pull-Ups, Dynamic Effort: 5 x 5 x BW Military Press, Dynamic Effort: 4 x 5 x 135 Drag Curls: 135 x 8 155 x 8 155 x 10 Face Pulls: 3 x 15 x 75 Cooldown and stretch Nice workout, you'll get that squat 500 plus and 600 plus deads back no doubt Thanks for the encouragement Big T Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 12, 2011 Author Share Posted November 12, 2011 11-12-2011 BW - 220 Deadlift: 135 x 10 225 x 7 315 x 5 405 x 4 455 x 3 500 x 2 (double-over, as were all preceding sets) 545 x 3 560 x 3 Farmers Walk: 130/hand x 80 ft (turn at 40 ft) 220/hand x 40 ft (turn at 20 ft) 310/hand x 60 ft 400/hand x 0 ft (couldn't pick it) 380/hand x 60 ft Cooldown and stretch Went pretty well today. Didn't necessarily plan on doing a super heavy farmers today but James wanted to so I tried it too. My back was already tired from the deads, so I'm thinking that's I wasn't able to pick the 400/hand (as I've picked this weight in the past). The last set of farmers was pretty brutal. Grip felt very solid, but the pick was extremely tough (as was the walk with it). Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 12, 2011 Share Posted November 12, 2011 380 x 60ft you dirty besterd! I sure in short time you could get your squat and dead to where you want it. Nice. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 13, 2011 Share Posted November 13, 2011 Nice job on the 380 Farmers! We should send the video to the lady who stopped by to tell us she "likes strong men"! Deads are looking good too. Doing the full stop, reset, pull again on each rep is hard. Harder than how I do it sometimes; I stop and pause at the bottom, but don't really reset, I try to stay tight in the same position. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 13, 2011 Author Share Posted November 13, 2011 380 x 60ft you dirty besterd! I sure in short time you could get your squat and dead to where you want it. Nice. Thanks Mike. I know James took some video, maybe I can get it from him and post it. Nice job on the 380 Farmers! We should send the video to the lady who stopped by to tell us she "likes strong men"! Deads are looking good too. Doing the full stop, reset, pull again on each rep is hard. Harder than how I do it sometimes; I stop and pause at the bottom, but don't really reset, I try to stay tight in the same position. Thanks Kelly, but I'm pretty sure the lady was all about YOU! Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 14, 2011 Share Posted November 14, 2011 Here it is: I already gave the video to that lady, as well as a copy of Kelly's house key. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 14, 2011 Author Share Posted November 14, 2011 I already gave the video to that lady, as well as a copy of Kelly's house key. Hahahaha!!! Thanks for posting the vid James Quote Link to comment Share on other sites More sharing options...
MattM Posted November 14, 2011 Share Posted November 14, 2011 Awesome carry!!! :0 Quote Link to comment Share on other sites More sharing options...
BigBison Posted November 16, 2011 Share Posted November 16, 2011 380/hand x 60 ft Freakishly strong. Nice! Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 16, 2011 Author Share Posted November 16, 2011 Thanks Matt and Collin. 11-15-2011 BW - 224 Military Press: 2 x 45 x 12 135 x 7 160 x 10 160 x 7 160 x 3 (20 secs rest from last set) Chin-Ups: 2 x 10 x BW DB Reverse Flys: 3 x 10 x 35 DB Hammer Curls: 3 x 10 x 60 Cooldown All I had time for, had to run to a meeting. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 17, 2011 Author Share Posted November 17, 2011 11-16-2011 BW - 223 Cleans: 135 x 5 185 x 5 225 x 3 245 x 3 255 x 3 265 x 3 Back Squat: 135 x 10 225 x 7 315 x 5 2 x 10 x 340 8 x 315 (ATG, all other sets were top of thigh parallel to floor) Leg Curls: 115 x 10 2 x 10 x 120 Pull-Throughs: 2 x 12 x 300 Single-Leg Calf Raises: 2 x 20 x BW + 45 Quote Link to comment Share on other sites More sharing options...
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