raymo Posted April 30, 2011 Author Share Posted April 30, 2011 thanks Sherrie 4-30-11 Partial deadlift #2 position 4 inches below knees 135-5 225-3 315-1 405-1 425-1 445-1 500-1 Stiif Legged Deads from floor 135-5 185-5 225-5 245-5 Plate pinches 3 sets Rolling thunder 3 sets Dbell hex lifts 2 sets Quote Link to comment Share on other sites More sharing options...
raymo Posted May 1, 2011 Author Share Posted May 1, 2011 5-1-11 Bench 135-10 225-5 265-1 225-4x5 close grip 135-5 155-5 175-5 195-5 Pulldowns 3x8 Pushdowns 3x10 Reverse curls 3x8 Neck harness 4 sets Grippers 4 sets Quote Link to comment Share on other sites More sharing options...
raymo Posted May 4, 2011 Author Share Posted May 4, 2011 5-3-11 Squats 135-5 225-5 265-4 305-3 335-2 365-1 395-1 belt 405-1 belt and wraps Narrow squats 225-5 230-5 235-5 Shrugs 135-10 225-8 225-8 Banded good mornings 4x10 Quote Link to comment Share on other sites More sharing options...
raymo Posted May 7, 2011 Author Share Posted May 7, 2011 5-5-11 Bench 135-8 225-5 255-5 275-1 225-5 225-5 225-10 Close grip 135-5 165-5 185-5 205-12 Grippers 4x10 Reverse curls 3x8 band rev curls 3x10 Pull a parts 3x15 Band pushdowns 3x12 Neck harness 4x20 Hand is getting there not quite where I woul like it to be but getting there. I am adding 10 pounds to my bench single every time I work bench. 5-7-11 Deads off floor 135-8 135-5 225-3 315-3 365-3 405-1 430-1 455-1 Post accident PR 405-3 Stiff legged eads off 2 inch board 135-5 185-5 225-5 245-5 Bent rows 135-5 185-5 205-5 Plate pinches 2-10s-3 3-10s-3 4-10s-1 Can actually say thumb is 50 percent now another post accident PR Another good workout today, although deads did not feel like they were comming off from the floor fast enough. Quote Link to comment Share on other sites More sharing options...
raymo Posted May 8, 2011 Author Share Posted May 8, 2011 5-8-11 Bench 135-8 225-5 255-5 285-1 235-5 225-2x5 close grip 135-5 165-5 195-5 215-5 Pulldowns-3x9 Pushdowns-4x10 A-Axle reverse curls-4x8 Grippers 5x10 Pull a parts 15-20-15 Quote Link to comment Share on other sites More sharing options...
raymo Posted May 12, 2011 Author Share Posted May 12, 2011 5-10-11 Decided to experiment around a bit with doing a Westside routine with squat and deadlift any input would be appreciated. Squat off 17 inch box. 135-5 135-5 225-10x2 w/1 minute rest between sets Deadlift off number one position with pink band 225-3 315-5x3 w/1.5 minute rest between sets Good mornings 135-4x6 Quote Link to comment Share on other sites More sharing options...
raymo Posted May 15, 2011 Author Share Posted May 15, 2011 5-14-2011 Partial Deadlift number one position between mid shin and floor. 135-5 225-5 315-1 405-1 455-1 500-1 540-0 Hooked up Reverse bands IW#4s 540-1 570-1 600-0 Bent rows 135-5 185-5 215-5 Sit ups Plate pinches Dumbell Hex lifts Hand felt great today, I still feel a bit off on everything but still planning on competing June 18th. Quote Link to comment Share on other sites More sharing options...
raymo Posted May 15, 2011 Author Share Posted May 15, 2011 5-15-11 Bench 135-8 225-5 265-5 315-1 a little ragged but owned the weight. 245-5 235-5 235-5 close grip 135-5 165-5 195-5 225-5 Military 45-5 95-5 100-5 105-5 Pulldowns 3x10 Grippers 6x10 Pull aparts 55 total Neck harness 4x25 Push downs 50 total Quote Link to comment Share on other sites More sharing options...
raymo Posted May 18, 2011 Author Share Posted May 18, 2011 5-18-2011 Bottom rack squat number 11 position 12 inches below lockout. 135-5 225-3 315-1 355-1 385-1 415-1 445-1 PR since I have only did these with a narrow stance before. Narrow stance squats 225-5 230-5 235-5 240-5 Good Mornings 135-5 145-5 155-5 Two hand pinch 3x3 Jump rope Sled pulling Quote Link to comment Share on other sites More sharing options...
raymo Posted May 21, 2011 Author Share Posted May 21, 2011 5-19-2011 Bench 135-10 225-5 245-5 275-5 315-1 325-1 245-5 245-5 Close grips 145-5 175-5 205-5 235-5 Band pull a parts 3x20 Band pushdowns 3x20 Neck harness 100 total Grippers 10,5,5,5,12 Quote Link to comment Share on other sites More sharing options...
raymo Posted May 22, 2011 Author Share Posted May 22, 2011 5-21-11 Deadlifts from floor 135-5 225-5 315-5 355-4 395-3 435-2 465-2 Stiff Legged deads off 4 inch block 225-5 245-5 255-5 Bent rows 135-5 185-5 225-5 One hand plate pinches 2-10s-5 3-10s-5 4-10s-2 2-25s-1 rolling thunder 100-3 125-2 150-1 Straight arm pulldowns 50-3x10 1.5 hours of lawn work. Felt great today, on my last set of deads from the floor I was only going to do 465 once but it felt so good that I decided to do one more. My form felt really dialed in. My pinching keeps getting stronger also with my 2-25s felt strong. Quote Link to comment Share on other sites More sharing options...
climber511 Posted May 22, 2011 Share Posted May 22, 2011 Still making progress I see - way to go! Quote Link to comment Share on other sites More sharing options...
raymo Posted May 22, 2011 Author Share Posted May 22, 2011 Thanks for the kind words Climber511. 5-22-11 Bench 135-10 225-5 245-5 275-5 315-1 325-1 335-1 250-5 250-5 Military press 95-5 100-5 105-5 110-5 Pulldowns 3x10 Pull a parts 65 total Pushdowns 50-50 total Neck Harness 100 total St. bar curls 3x10 believe it or not this hurts my thumb more than any other exercise. Grippers Trainer 10 one-3x6 Trainer 12 Inverted trainer 2x5 Another great workout, 335 bench felt real good, I paused all of my singles today. Depending on how things go and if I keep healing up real good the SLP meet on June 18 I hope for a 400 bench and a 500 deadlift. Quote Link to comment Share on other sites More sharing options...
raymo Posted May 25, 2011 Author Share Posted May 25, 2011 5-24-11 After having 3 great workouts in a row, I wound up having a very ugly workout tonight. I am getting fed up with my squatting. I just plain stink at it. Squats 135-5 225-3 275-5 305-4 335-3 365-2 395-1 Narrow Squats 225-5 felt like crap 235-5 Done squatting for the night and for a short time the rest of my life. Shrugs 135-10 225-5 315-5 365-3 225-12 A-Axle reverse curls 33-5 53-5 73-5 Felt like crap tonight, coul not find any groove at all. I guess I expected to much. Quote Link to comment Share on other sites More sharing options...
raymo Posted May 27, 2011 Author Share Posted May 27, 2011 5-26-11 Bench 135-10 225-5 245-5 275-5 315-1 325-1 335-1 345-1 255-5 255-5 Close grips 155-5 185-5 215-5 245-5 Band pushdowns-65 total Pull a parts-70 total Neck Harness 100 total Grippers Quote Link to comment Share on other sites More sharing options...
raymo Posted May 29, 2011 Author Share Posted May 29, 2011 Not to bad a workout today, not spectacular but by the way I have felt the last few days everything went real well. 5-28-11 Deadlifts off 3 inch box. 135-5 135-5 185-4 235-3 285-2 335-1 375-1 415-1 455-1 405-2 Squats w/IW#2 bands 135-5 185-3 225-3 275-2 315-1 One hand plate pinch deads 2-10s-5 3-10s-5 4-10s-3 2-25s-2 Not bad since my thumb has been feeling bad at work lately. Rolling Thunder 100-5 125-3 150-2 Sit ups 4x10 Quote Link to comment Share on other sites More sharing options...
raymo Posted May 29, 2011 Author Share Posted May 29, 2011 5-29-11 Bench 135-10 225-5 245-5 275-5 315-1 325-1 335-1 345-1 355-1 260-5 260-5 Military Press 45-10 95-5 100-5 105-5 110-5 115-5 135-3 Pulldowns 3x10 Pushdowns 60 total Pull a parts 75 total Grippers Quote Link to comment Share on other sites More sharing options...
raymo Posted June 2, 2011 Author Share Posted June 2, 2011 6-1-11 Went to workout today with a very stiff upper back and a shit ass day at work. Basically I was just going to spend an hour out in the shed and then come in. Not to bad a workout, but not spectacular either. Warmups Squats 135-5 225-5 Bottom rack squats number 9 position 16 inches below lockout. 275-1 315-1 365-1 395-1 425-1 Had more in the tank but want to keep building on these so decided to be happy with that. Narrow stance squats 225-5 235-5 240-5 245-5 Banded good mornings 3x10 Two hand pinch did not push to hard because of thumb. 90-1 100-1 120-1 1 inch V-bar 112-1 137-1 162-1 187-1 Quote Link to comment Share on other sites More sharing options...
raymo Posted June 3, 2011 Author Share Posted June 3, 2011 6-2-11 Bench Press 135-10 225-5 245-5 275-5 315-2 335-1 345-1 355-1 365-1 265-5 265-5 Close grip 155-5 195-5 225-5 255-5 A-Axle Military 83-5 93-4 103-3 113-2 123-1 D-Bell curls 4x10 Great workout tonite, went in wondering how my hand was going to do after being quite hard on it last night but it felt just fine. 365 went up great and had quite a long pause with it also. My hand did get a bit tired on my last set of close grips but I had quite the volume on my benches. Quote Link to comment Share on other sites More sharing options...
raymo Posted June 5, 2011 Author Share Posted June 5, 2011 6-5-11 Missed yesterday so I had to double up on bench and dead lifts, did not realize what a marathon workout this would turn out to be. Bench 135-10 225-5 245-5 275-5 315-2 330-2 345-1 360-1 370-1 270-5 270-5 Deadlifts from floor 135-5 225-5 315-3 355-3 395-2 435-1 475-1 A-Axle Stiff legged deads off 3 inch box 123-5 163-4 203-3 233-2 Military press 95-5 115-4 125-3 135-2 145-1 Good workout today, 370 bench felt real good, I have been feeling real strong comming off the bottom. My 475 dead was ok but I would have liked to have it felt easier. My attempts at the SLP meet in St. Johns will be bench 350,375, 400. On deads 450, 475, 500. Quote Link to comment Share on other sites More sharing options...
raymo Posted June 8, 2011 Author Share Posted June 8, 2011 6-7-11 Squats 135-5 225-5 265-4 305-3 345-2 385-1 405-1 315-5 Partail deads number 1 position + IW pink bands 135-3 225-3 275-3 315-3 365-3 Quote Link to comment Share on other sites More sharing options...
raymo Posted June 10, 2011 Author Share Posted June 10, 2011 6-9-11 Bench 135-10 225-5 245-5 275-5 315-3 330-2 345-1 360-1 375-1 Reverse band bench IW#2 405-1 Close grips 165-5 205-5 235-5 265-5 Pull aparts 15,20,20 Hit 375 tonight, would have liked to have it felt easier but I got it. Last heavy bench workout before meet. Quote Link to comment Share on other sites More sharing options...
raymo Posted June 11, 2011 Author Share Posted June 11, 2011 6-11-11 Squat 135-5 135-5 225-5 275-3 315-3 365-3 405-2 Rep PR Number one position partial deads 225-4 315-3 405-1 455-1 505-0 505-1 No. one pos par deads IW#4 rev bands 545-1 575-1 Quote Link to comment Share on other sites More sharing options...
raymo Posted June 12, 2011 Author Share Posted June 12, 2011 6-12-11 Last chance workout before the meet. Bench 135-5 225-5 245-5 275-5 315-3 330-3 345-2 355-1, 2 second pause Lockouts 9.5 inches above chest. 315-1 365-1 405-1 just wanted to feel 400. Military 95-5 115-4 135-3 145-2 155-1 Pulldowns 125-10 125-10 145-8 155-8 Band pushdowns 15.15.20 D bell wrist curls 3x20 Reverse curls 3x10 Quote Link to comment Share on other sites More sharing options...
djukac Posted June 12, 2011 Share Posted June 12, 2011 Good luck on the meet. I hope you crush them !!! Quote Link to comment Share on other sites More sharing options...
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