mam705 Posted August 11, 2012 Author Share Posted August 11, 2012 08/11/2012 Squats 45x10, 95x5, 135x5, 155x2, 175x1, 185x1, 195x1, 205x1,1 Axle Cleans: 80x5, 90x5, 100x5 Kb lunges 16kg bells: 2x10 Glute bridges off bench 163lbs: 2x10 45 degree back raise 12lbs behind head: 2x10 Purple band adduction: 2x20 Purple band Abduction: 1x20 Mini band assisted pullups: 10,9,8 Today felt great! Best squat day I’ve had in a while. 205 is a PR and to hit it for 2 singles was awesome. Also tightened up my belt one more hole today, so double awesome. pull ups are still coming along too, pretty soon no more band assistance. Quote Link to comment Share on other sites More sharing options...
mam705 Posted August 12, 2012 Author Share Posted August 12, 2012 08/12/2012 Grip Vulcan: orng6 x5, orng9 x5, orng12 x1, blk3 x1, blk4 x1, blk5 x2,2,2 Wrist Developer: orng1 x1, orng2 x1, orng3-fail, orng2 x5,5,5 Stub: 10x1, 15x1, 20x1, 22.5x1R, 25-fail Quote Link to comment Share on other sites More sharing options...
mam705 Posted August 24, 2012 Author Share Posted August 24, 2012 08/23/2012 Bench 45x10, 75x5, 95x5, 105x3, 115x3, 125x5,5 Pause bench(3sec) 110: 3x3 Neutral grip DB bench: 35x10, 40x10, 45x6 Tricep pushdowns: 40x10, 50x10, 60x6 Low rows 60lbs: 3x20 Windmills 2 16kg bells: 2x5 Crazy bench 16kg bells: 10,10,9 Good to be back in the gym after taking time off for WSH. elbows are a tiny bit achy, but nothing major. Quote Link to comment Share on other sites More sharing options...
mam705 Posted August 26, 2012 Author Share Posted August 26, 2012 08/25/2012 Deads 135x5,5 185x5, 205x5, 225x5, 240x5 Axle: 160x3, 165x3 Purple band goodmornings: 3x20 Tan band Glutehams: 3x8 leg ups: 3x10 purple band adduction: 2x20 Bent over neutral grip DB rows 10lbs: 3x15 hammer curls 10lbs: 15,10,10 Pull ups NO BAND ASSISSTANCE!!!: 3,3,2 Dead lifts were weak. wanted 240 for 2x5, but after first set Brent suggested I call it. It felt crazy heavy today, late night at work, not enough sleep, etc. HOWEVER, pull ups went great! first time attempting pull ups with out a band. very happy. I think these will move up quickly, as tired as I was today I still hit them strict, full extension, chin above bar and no kipping. A single unassisted pull up would have been a huge milestone, but to hit 3 sets was very gratifying. Quote Link to comment Share on other sites More sharing options...
mam705 Posted August 26, 2012 Author Share Posted August 26, 2012 08/26/2012 Vulcan: orng9c5, orng12x5, blk3x2, blk4x1 FBBC 2x in choker 3 sec over crush: 3x1 RT 55lbs: 5x5 25blob to lock out: 3x5 35 blob 5 sec iso: 3x1 Quote Link to comment Share on other sites More sharing options...
mam705 Posted August 29, 2012 Author Share Posted August 29, 2012 08/28/2012 Strict press: 45x10, 60x5, 70x5, 80x5,5 Klokov presses 60lbs: 7,8,7 Blast strap pushups w/ feet on 6” box: 5,6,7 Close neutral grip pulldowns 100lbs: 10,8,6 Front raises 10lbs: 3x10 Hammer curls 12lbs: 3x12 Side bends 45 plate: 2x15 Crazy bench 16kg bells: 10,10,14 Quote Link to comment Share on other sites More sharing options...
mam705 Posted August 29, 2012 Author Share Posted August 29, 2012 08/29/2012 2HP taps 95lbs: 5,5,4,3,5 MMS grippers: COCT: 1x5, COC1: 4x2 Strap hold to fail COCT w/ 2.5lbs: 3x1 RT 45lbs: 5x10 WD orng 2: 3x5R WD orng 1: 3x5L ext. lifts Quote Link to comment Share on other sites More sharing options...
mam705 Posted August 31, 2012 Author Share Posted August 31, 2012 08/30/2012 Squats: 45x10, 95x5, 120x5, 135x5, 150x5,5 Axle cleans: 85x5, 95x4, 95x3 Walking KB lunges 16kg bells: 3x10 Glute bridges off a bench 163lbs: 2x10 45 degree back raise 12lbs behind head: 2x10 Hammer curls 10lbs: 15,12,12 Purple band adduction: 2x20 Purple band abduction: 1x20 Pull ups: 3x3 curl ups: 4 Today was the first time I tried curl ups. They are easier than pull ups, but they make my elbows ring. Quote Link to comment Share on other sites More sharing options...
anwnate Posted August 31, 2012 Share Posted August 31, 2012 all bends were easy. need to move up on all. Sweet! A nice 10 words to read. Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 3, 2012 Author Share Posted September 3, 2012 09/02/2012 Bench: 45x10, 75x5, 95x5, 115x5, 125x3, 130: 3x3 Pause Bench 3sec. 115lbs: 3x3 DB neutral grip bench 40’s: 3x8 Tricept push downs: 40x10, 50x10,10 Stoved my left ring finger yesterday during Zombie 5k. Can’t straighten it out, very bruised and swollen. didn’t really bother me too much during bench, but couldn’t do Rows and even tri push downs bugged it, so just did my main exercises and called it a day. Still happy with my bench 130 for 3x3 felt strong. Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 3, 2012 Author Share Posted September 3, 2012 09/03/2012 Grip Finger still painful so only did right hand training today except for iso’s on blocks, did left on that. didn’t really bother my finger Vulcan 20mm block set: orng9x5, orng12x3, blk3: 5x1 5 sec O.C. on choked FBBC2x: 5x1 25 hex: 3x5 35 blob iso’s 5sec: 5x1 Block slides 30 hex: 5x1 RT 55lbs: 5x5 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 4, 2012 Author Share Posted September 4, 2012 09/04/2012 Deads: 135:2x5, 155x5, 205x5, 225x3, 250:3x3 Axle: 160x3, 170:2x3 Good mornings green band: 3x20 Gluteham tan band:10,8,7 Leg ups: 3x10 Purple band adduction:2x20 Purple band abduction: 1x20 Pull ups no band: 2,1,2 pull ups mini band: 2x6 Finger was ok on everything except axle, so i stayed at 170 instead of moving up. Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 7, 2012 Author Share Posted September 7, 2012 09/06/2012 Strict press: 45x10, 55x5, 65x5, 75x5, 85:3x3 Klokov press 60lbs: 10,8,8 Blast strap pushups feet on 6” box: 10,10,6 Renegade rows 30lb DB: 2x10 Close, neutral grip pull downs 100lbs: 10,10,8 Front raises10lbs: 3x10 Side bends 45 plate: 2x15 Crazy bench 16kg bells: 12,12,15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 8, 2012 Author Share Posted September 8, 2012 09/08/2012 Squat: 45x10, 95x5, 135x5, 155x5, 170: 3x3 Axles cleans 70lbs: 3x5. kept weight light and really worked on form. also finger is still swollen and sore KB walking lunges 16kgs: 3x10 Glutebridge 173lbs: 3x10 45 degree backraise 12lbs: 2x10 Hammer curls 10lbs: 3x12 Purple Band adduction: 2x20 Purple band abduction: 1x20 Pullups: 3,2,3 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 9, 2012 Author Share Posted September 9, 2012 09/09/2012 Grip Grippers MMS: COCTx5,5 COC1: 5x2 Strap hold to fail 2.5lbs w/ COCT: 3x1 2HP taps 95lbs: 5x5 RT 50lbs: 5x10 Climber curls 10lbs: 5x10 ext. lifts to fail. able to do limited work with left hand, but finger is still swollen and sore. Pretty sure there is a break near the distal joint. Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 12, 2012 Author Share Posted September 12, 2012 09/11/2012 Bench: 45x10, 75x5, 95x5, 115x3, 125x1, 135x1, 145x1,1 145 felt so good I tried for 150. everything went well til about half way back up, then brent had to take the bar. still very happy with how my bench is going and when i hit 155, that will be a couple pounds over body weight, which has been a long term goal. Pause bench 120 (3sec pause): 3x3 DB neutral grip bench 45’s: 3x5 low rows: 60x15, 70x12, 80x12 Tri push downs: 50x10, 60x6, 60x5 Windmills 16kg bells: 2x5 Crazy bench 16kg bells: 14,14,10 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 12, 2012 Author Share Posted September 12, 2012 09/12/2012 Grip Vulcan: orng9x5, orng12x3, blk3:3x2 5 sec overcrush FBBC2X: 5x1 25 hex lifts: 3x5 35 blob iso’s 5sec.: 5x1 30hex slides: 5x1 RT 60: 5,5,4,3,3 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 15, 2012 Author Share Posted September 15, 2012 09/13/2012 Deads: 135x5,5 185x5, 225x3, 245x1, 265x1, 275x1 Axle: 160x1, 170x1, 180x1, 185x1 These felt really good, except my broken finger started to really hurt at 185 so I called it a day. I think as soon as my finger is better my axle will easily hit 200. Green band goodmornings: 2x20 Gluteham w/ tan band: 10,10,8 pullups: 3x3 Mini band pullups: 8,6 lying leg raise: 3x10 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 15, 2012 Author Share Posted September 15, 2012 09/15/2012 Strict Press: 45x10, 75x5, 85x3, 95x1, 100x1 Klokov presses 60lbs: 10,8,8 Blast strap pushups off 6” box: 3x10 Renegade rows 35db: 2x10 Close neutral grip pulldown: 100x5, 110x5, 120x5 Front raises 10lbs: 3x10 Side bends 45lb plate: 2x20 Hammercurls 10lbs: 3x15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 21, 2012 Author Share Posted September 21, 2012 09/16/2012 Grippers: cocT: 2x5, coc1: 5x1 Strap holds 2.5lbs to fail cocT: 3x1 2HP taps: 55x5, 75x5, 85x5, 95x5, 100: 5x5 RT 55lbs: R-10,10,8,7,8 L-10,3,3,4,2 left hand ring finger still on the mend Climber curl 15lbs: 5x10 Ext. lifts to fail:5x1 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 21, 2012 Author Share Posted September 21, 2012 09/18/2012 Deload low body Squat: 45x10, 95: 3x10 45 degree back raise: 3x10 Standing green band crunch: 4x15 leg raise: 3x10 Battling ropes: 3x 1minute (1 min rest) Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 21, 2012 Author Share Posted September 21, 2012 09/20/2012 deload upper body Bench: 45x10, 65x10, 75: 3x10 Neutral grip DB bench 20lbs: 3x15 Tri push down 30lbs: 2x15 windmills 8kg bell: 2x15 Crazy bench 8 kg bells: 35, 30, 20 Battling ropes: 5x1minute Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 24, 2012 Author Share Posted September 24, 2012 09/22/2012 Squat 45x10, 95x5, 115x5, 135x5, 155x5,5 Kneeling squat 105lbs: 4x8 Axle cleans 70lbs: 4x8 1 arm swings 20kg: 4x8 45 degree back raise 12lbs behind head: 4x8 v-crunch 15lbs: 4x8 pull ups:2 mini band pull ups: 8,6 Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 24, 2012 Author Share Posted September 24, 2012 09/24/2012 Grip Vulcan: orng9 x5, orng12 x3, blk3: 5x2 choked gripper 5 sec over crush FBBC2x: 5x1 25 hex: L-2,1,1 R-5,3,3 10 sec iso’s w/ 35 blob: 3x1 Block slides 32 blob: 3x1 RT 60lbs: L-1,2,3,2,3 R-5,5,4,5,5 extensor lifts to fail starting to be able to do more with my left hand again. couldn’t even pick up the 25 hex before tonight. hopefully this finger injury won’t set me back for too much longer. Quote Link to comment Share on other sites More sharing options...
mam705 Posted September 26, 2012 Author Share Posted September 26, 2012 09/26/2012 Grip COCTx5,5 COC1x3,2,2 Strap holds 2.5lbs COCT to fail: 3x1 2HP taps: 55x5, 75x5, 90x5, 100x3, 105x5,4,4,3,3 RT 55lbs: 10,10,7,7,7-r 10,10,5,6,5-l Climber curls 17lbs: 5x10 extensor holds to fail: 5x1 every training session my finger feels a little stronger, left hand should be back 100% soon. I hope. Quote Link to comment Share on other sites More sharing options...
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