mam705 Posted November 7, 2012 Author Share Posted November 7, 2012 11/07/2012 Grip 2HP taps: 55x5, 75x5, 95x5, 110x3,3,5,4,5 2HP band rep out 85: 10 Sledge face levers: R-6lbx5, 8lbx5, 10lbx2 L-6lbx5, 8lbx3,3 RT 60: R-10,10,9,9 L-7,7,7,7 Climber curl 25: 5x8 Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 12, 2012 Author Share Posted November 12, 2012 11/08/2012 Deads: 135x10, 185x5, 225x3, 245x3, 260x3,3,3 Goodmornings 75: 3x10 Tan band glutehams: 8,6,4 hanging leg raise: 3x15 Ring pull ups: 4,4,3 side bends 20kg bell: 2x15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 12, 2012 Author Share Posted November 12, 2012 11/11/2012 Pressing: 45x10, 65x5, 75x3, 85x3, 95x3,2,2 Klokov presses 65: 4x8 Floor press 95: 4x10 thick bar chins: 6,6,5 Blaststrap push ups 10” box: 8,6,6 wide grip pull downs 80: 3x10 plate choppers 35: 3x12 Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 15, 2012 Author Share Posted November 15, 2012 11/12/2012 Squat: 55x10, 105x5, 145x5, 175x2, 195x1, 215-miss Axle cleans: 90x5, 100x3,3 stiff leg deads conventional 155: 4x5 45 degree back raise 20lbs: 3x8 ring pull ups: 3x5 squats felt great at 195. thought jumping to 215 would be ok, but it was a bit too much. would have been a pr, going to start doing more rep work. Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 15, 2012 Author Share Posted November 15, 2012 11/15/2012 Bench: 45x10, 75x5, 95x5, 115x2, 125x2, 135x2, 145x1, 150x1, 155x1 Pause bench 115: 3x3 thick bar pull ups: 3,3,4 supine tricep ext. 20: 3x10 v-crunch 20: 20,15,15 low rows 90: 3x8 Huge bench night! 155 was a 10 lb PR and also 5 lbs over body weight. Benching over body weight has been a long time goal. Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 18, 2012 Author Share Posted November 18, 2012 11/17/2012 Deads: 135x10, 185x5, 225x3, 255x1, 275x1, 295x1 Good mornings 75x10, 85x10,10 axle deads: 160x1, 180x1, 190x1 thick bar chins: 7,6,6 tan band glutehams: 10,8,8 lying leg raise: 3x15 side bends 20kg: 2x12 Deadlifts today were great. 295 is a 15 PR, it went up very solid. I think that 315 is just around the corner. Should hit 300 soon and that will be 2x body weight, so I’m pleased. Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 21, 2012 Author Share Posted November 21, 2012 11/18/2012 Grip COCTx5, COC1x1, COC1.5:4x1 2HP: 55x5, 85x3, 105x1, 115x1, 120x1 2HP bands 85: 8 Hammers: R-6lbsx5, 8lbsx5, 10lbsx3 L-6lbsx5, 8lbsx4,3 Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 21, 2012 Author Share Posted November 21, 2012 11/20/2012 Press: 45x10, 65x5, 85x3, 95x1, 100x1 Klokov presses 75: 3x3 floor press 95 + yellow chains: 5x5 ring pull ups: 3x3 Incline fly 25: 3x5 wide pull downs: 90x8, 100x8, 110x6 Quote Link to comment Share on other sites More sharing options...
mam705 Posted November 21, 2012 Author Share Posted November 21, 2012 11/21/2012 Grip Vulcan: orng6x5, orng9x3, orng12x3, blk3x1, blk4: 5x3 choked holds to fail FBBC2x: 3x1 25 hex + 5lbs: 2x2 25 hex + 10lbs: 3x1 Crusher 65: 5x5 Quote Link to comment Share on other sites More sharing options...
mam705 Posted December 2, 2012 Author Share Posted December 2, 2012 11/27/2012 11/22 -squat deload 11/24 - bench deload 11/27- Deads: 135 10, 185x5, 205x5, 225x8,8,8 Glute bridges 145: 3x10 Purple band glute hams: 3,4,5 things were cut a bit short today due to needing to get in and out of the gym quick. Quote Link to comment Share on other sites More sharing options...
mam705 Posted December 2, 2012 Author Share Posted December 2, 2012 11/28/2012 Grip COCTx5, COC1x1, COC1.5:4x1 2HP taps: 55x5, 75x5, 95x5, 105x3, 110x5,5,5,4 Sledge levering: R-6lbx5, 8lbx5, 10lbx2 L-6lbx5, 8lbx3,3 RT 60: 5x10 climber curl 25: 5x8 Quote Link to comment Share on other sites More sharing options...
mam705 Posted December 2, 2012 Author Share Posted December 2, 2012 11/29/2012 Bench: 45x10, 75x5, 95x5, 115x8,8,8 Pause bench 120: 3x3 thick bar chins: 5,4,4 low rows 90: 3x10 tri extension 20: 3x12 side bends 45: 3x15 hammer curls 12: 2x12 Quote Link to comment Share on other sites More sharing options...
mam705 Posted December 2, 2012 Author Share Posted December 2, 2012 12/01/2012 Squat: 45x10, 95x5, 115x5, 135x8,8,8 axle cleans 90: 4x5 axle stiff leg deads 150: 4x5 leg curls: 36x10, 43x10,8 45 degree back raise 15lbs: 3x10 Ring pull ups: 3,4,3 lying leg raise: 3x15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted December 12, 2012 Author Share Posted December 12, 2012 12/04/2012 Pressing: 45x10, 50x5, 60x5, 70x8,8,6 Incline DB bench: 20x12, 25x12 KB snatch 12 kg bell: 3x10 Tri overhead ext.: 15x15, 20x15,15 Bottoms up KB presses 12kg: 5,5,4 sidebends 45: 2x15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted December 12, 2012 Author Share Posted December 12, 2012 12/11/2012 Squat: 45x10, 95x5, 115x5, 135x5, 155x5,5,5 Axle cleans 95lbs: 4x5 leg curls 43lbs: 3x10 45 degree back raise 20lbs: 10,10,8 v-crunch 20lbs: 20,15,15 sidebends 45: 3x15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted December 16, 2012 Author Share Posted December 16, 2012 12/15/2012 Bench: 45x10, 75x5, 95x5, 115x5, 125x5,5,5 Neutral DB bench: 25x12, 30x12,12 BW dips: 3x3 Tri over head ext: 20x12, 25x10,10 Side bends 45: 2x15 Ab wheel: 2x12 12/16/2012 Deads: 135x10, 185x5, 205x5, 225x5, 245x5,5,5 Axle stiff leg deads 150: 3x5 Glutebridges 153: 3x10 Gluteham with orange band: 3x5 Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 1, 2013 Author Share Posted January 1, 2013 catch up 12/19/2012 Press:45x10, 60x5, 70x5, 80:3x5 Dips: 3,4,4 Floor presses 95+ yellow chain: 5,4,4,4 Bottoms up presses 12kg bell: 4x6 wide grip lat pull downs 80: 3x10 Side bends 45: 3x15 12/22/2012 Squats: 45x10, 95x5, 115x5, 135x3, 155x3, 175: 3x3 Axle cleans: 90x5, 100x5 Glutehams: 2x10 45 degree backraise: 2x15 ring pull ups: 2x4 12/23/2012 Bench: 45x10, 75x5, 95x5, 105x3, 115x3, 125x3, 135x3,2,2 dips:5,4 DB neutral grip bench 30’s: 15,12,12 overhead tricep ext. 25: 15,12,12 Sidebends 45: 2x10 12/24/2012 Deads: 135x5, 185x5, 205x3, 225x3, 245x3, 265:3x3 thick bar chins: 6,5,5 glutebridges 163: 3x12 gluteham 12lb behind head: 2x10 hang knee raises: 3x15 12/29/2012 Press: 45x10, 60x5, 70x3, 80x3, 90x3,2,2 floor press 100+ yellow chain: 5x5 dips: 2x5 bottoms up presses R-16kg x3,3,1 12kg x8 L-12kg: 3x5 wide grip lat pull downs 80: 3x10 12/30/2012 Squat deload. Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 6, 2013 Author Share Posted January 6, 2013 01/01/2013 Grip COCTx5, COC1x1, COC1.5: 5x1 2HP: 55x5, 85x5, 105x1, 115x1, 120x1 Seated face levers: R-6lbsx5, 8lbsx5, 10lbsx1 L-6lbsx5, 8lbsx5, 8lbsx5 Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 6, 2013 Author Share Posted January 6, 2013 01/03/2013 Squat: 45x10, 95x5, 115x5, 130x5, 140: 3x8 Axle cleans: 90x5, 100x5,5 leg curl 43lbs: 3x10 45 degree back raise15lbs: 3x10 thick bar chinups: 3x4 hang knee raise: 3x20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 6, 2013 Author Share Posted January 6, 2013 01/05/2013 Bench: 45x10, 80x5, 100x5, 110x5, 120x8,7,7 dips: 3x4 DB neutral grip bench 30’s: 12,12,10 Tricep overhead ext. 25: 15,15,12 low rows: 50x20, 60x15,15 Side bends 45: 3x20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 6, 2013 Author Share Posted January 6, 2013 01/06/2013 Grip Vulcan: orng6x5. orng9x5, orng12x3, blk3x1, blk4x1, blk5:8x2 Blocks lifts: 25 hex: 3x1, 25hex+5lbs: 3x1 Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 13, 2013 Author Share Posted January 13, 2013 01/08/2012 Deads: 135x10, 185x5, 205x5, 230: 3x8 Glutebridges 173: 3x10 glutehams 12lbs: 10,10,6 thickbar chins: 3x5 lying leg raise: 3x12 01/11/2012 Overhead press: 45x10, 60x5, 70: 3x8 Floor press 105+yellow chain: 5x3 Dips: 6,5,5 Bottoms up presses 12kg: 4x6 R&L Wide grip lat pull downs 90: 3x8 Side bends 45: 2x20 01/12/2012 Squat: 45x10, 100x5, 120x5, 140x5, 160x5,5, 155x5 Axle cleans 100lbs: 5,5,3 leg curl 43lbs: 3x10 Ring pull ups: 4x4 45 degree back raise 15lbs: 3x12 windshield wipers: 2x20 I seem to be having a slight problem with twisting during my squats. Some thing is asymetrical in my hips or quads. Going to start doing some unilateral work to see if I can pin point the problem and fix it. Also seem to get a bit lose at the bottom of every other squat. Ryan Celli watched my squats and suggested doing some drop sets with bands to really force me to pay attention and focus on staying tight for every rep. Thanks Ryan! Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 27, 2013 Author Share Posted January 27, 2013 (edited) catching up 01/14/2013 Grip COCT x5, COC1 x1, COC1.5 x2,2,1,1 2HP taps: 55x5, 85x5, 105x5, 112x5,5,5,5,3 2HP ring and pinkie finger only 65: 5,3,3 kneeling hammers: R-6lbx5, 8lbx5, 10lbx2 L-6lbx5, 8lbx5, 8lbx5 01/15/2013 Bench: 45x10, 95x5, 110x5, 120x5, 130x5,3,3 dips: 4x3 neutral grip DB bench 30lbs: 3x12 over head tri ext. 25lbx20,15,15 lowrows 60: 3x15 sidebends 45: 2x15 01/17/2013 Deads: 135x10, 185x5, 225x5, 250x5,5,5 Glutebridges 173: 3x10 glutehams12lbs: 3x7 hanging knee raise: 3x15 thick bar chins: 4x5 Edited January 27, 2013 by mam705 Quote Link to comment Share on other sites More sharing options...
mam705 Posted January 27, 2013 Author Share Posted January 27, 2013 more catch up 01/19/2013 Press: 45x5, 65x5, 75x5, 85x5,4,4 floor press 105+ yellow chain: 5x4 dips: 4x5 bottoms up presses 12kg bell: 4x7 wide grip lat pulldowns 90: 3x8 sidebends 50: 3x15 01/20/2013 Grip Vulcanorng6x3, orng9x3, orng12x3, blk3x1, blk5R-3,3,2 L-3,2,2 block lifts: 25 hex: 3x1, 25 hex+5: 3x1, 25hex+10: 2x1, 30hex: 2x1 01/22/2013 Squat: 45x10, 95x5, 1135x5, 155x3, 175x3,3,3,3 band squats 95+ doubled mini band: 5x1 elevated split squats 50: 3x5 leg curl 43: 3x10 45 degree back raixe 15lbs: 3x10 ring pull ups: 4x4 01/24/2013 Bench: 45x10, 75x5, 95x5, 115x3, 125x3, 135x3,3,3 Dips: 7,6,5,5 neutral DB bench 30: 3x15 over head tri ext 25: 20, 15,15 low rows 70: 3x12 v crunch 15lbs: 20,15,15 sidebends 45: 2x15 01/26/2013 Deads: 135x10, 185x5, 225x5, 250x3, 270x3,2, 250x4 thick bar chins: 4x4 axle rack pulls: 110x5, 130x5, 150x2, 170x1, 180: 5x1 gluteham 12lbs: 10,8,8 Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 3, 2013 Author Share Posted February 3, 2013 catching up 01/28/2013 grip COCTx5, COC1x1, COC1.5x2,2,2,1 2HP: 55x5, 85x3, 105x1, 115x1, 120x1 2HP ring and pinky: 55x5,5,5 01/29/2013 Pressing: 45x10, 60x3, 70x3, 80x3, 90x3,2,3 Foor press 105+ yellow chain: 4x4 Dips: 5,4,3 Bottoms up KB presses 12kg: R&L-4x8 Wide grip pull downs 90: 4x5 Plate choppers 25lbs: 3x20 1/31/2013 lower body deload 02/02/2013 upper body deload 02/03/2013 Grip Vulcan: orng6x6, orng9x3, orng12x3, blk3x1, blk5-Rx3,3,2 Lx2,3,1 block lifts 25hex: 3x2, 25hex+5lbs: 2x2 Trying to get better about updating more regularly, but sometimes that doesn't work out... Quote Link to comment Share on other sites More sharing options...
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