bigbuffdan Posted January 29, 2004 Author Share Posted January 29, 2004 close grip bench press 125lbs 4 sets of 6 reps skull crushers, 1 set of 8 reps 45lbs superset---straight arm pullovers 55lbs bent over rows 105lbs 3 sets of 8 reps barbell curls 70lbs 2 sets of 8 reps rotator cuff work......SWEET Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 31, 2004 Author Share Posted January 31, 2004 pay no attention to the 3 dates in a row for my workouts. I accidently posted the bench and squat right after one another. Friday the 30th squat 232lbs 4 sets of 6 reps Crushing I finally learned how to properly set a gripper. Fun stuff . Set closes with the #1 Strap holds 7.5lbs with trainer. right and left hand, hold for 10-15 seconds. 2 finger negatives sweet day, i just got back from a local show from a band called minus the bear. It was my first concert experience, what a blast! Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted February 5, 2004 Author Share Posted February 5, 2004 bench close grip 130lbs 3 sets of 10 reps bent over rows 110lbs 3x8 pushpress 115lbs 2x8 barbell curls 70lbs 3x8 Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted February 7, 2004 Author Share Posted February 7, 2004 well, today sucked......SUCKED. I stretched for about 9-10 minutes and then went over and did 5 minutes on the bike. squats 205lbs 3 sets of 10 reps during the period when I would never warm up or stretch beofre my workouts I was unflexable as hell. Now, Rock bottom for me on a squat is atleastbreaking parallel by 10 inches. Although this may be a good thing, I also go way too low(I used to guage my squat depth from going rock bottom, wihc at the time was exactly parallel. Now when I squat I hit 10inches below parallel. This has ultimately been my folly. I do not use a partner to judge my squat depth, because everyone at school has no Idea of how deep a squat should be. Bottom line, I pulled a muscle right below my gluteous on the last rep of my last set. this is is definately a TERRIBLE NO GOOD, VERY BAD DAY FOR bbd Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted February 11, 2004 Author Share Posted February 11, 2004 close grip bench 130lbs 3 sets of 5 reps felt easy. I am finally recovered from smolov, LOW Reps BABY 3 board press 155 lbs 2 sets of 8 reps push press 120lbs 1 set of 8 reps bent over rows 110lbs 3 sets of 8 reps Cuff work.............. and now the grippers ----------------------- 10 no set closes with #1 didn't feel fatigued at the 10th single with either hand. sweet... I love my new gripping schedual, I am consistantly adding 1-2 reps on my trainer coc each week. I finally shaved it down to where I can only do 10 solid reps with it. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted February 21, 2004 Author Share Posted February 21, 2004 workouts have been kicking ass lately! Front squats, clean grip. I feel that I shoudl be able to do more when I get alittle more flexability. and it stops hurting my clavical. 155 3 sets of 5 reps OH squats snatch grip 80lbs 2 sets of 5 reps snatch form and work 15-17 singles. I don't remember the sets very well because I (75lbs) Snatch low pull 120lbs 7 singles I havent done grip yet, because I spent most of my time today getting my driving permit! SCORE I will post it in about an hour or so, whenever I get done with my science write up. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted February 21, 2004 Author Share Posted February 21, 2004 oh yeah, and I have become very attahced to my close grip bench presses. I now find it ackward to bench with a regular width grip. Last workout with close grips I did 145 for 3 sets of 5 reps. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted February 21, 2004 Author Share Posted February 21, 2004 my grip workout was massive, so Im going to try and summarize it and tell the highlights. -I did set closes with #1 untiul I could do no more -then oc's with the trainer. probably 15-20 singles, the trainer is painfully easy now -did some work with on of those pony clamps. and now the highlights. With no warm up at the begining of my workout I closed the #1 for 3 reps in a row, no set closed of course -I broke parallel with my #2 gripper Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted February 28, 2004 Author Share Posted February 28, 2004 GOOD LORD, I never realized oly lifts were so much fun Before my workout I listened to my new LedZeppelin/ system of a down Cd. I was pumped started out with some sretching/ warm-ups -clean and jerk(I finally was able to watch myself in a mirror today. All I can say is WOW. I was on fire with racking the bar at the bottom. I did 10 singles with 40Kg's still light, but who cares -clean Low pulls 70kg's 3 sets of 3 reps -front squats clean style, close stance rockbottom. 169lbs 3 sets of 5 reps. -Finished up with some abb work. --------- bent some metal, Played some golf, it was a good day. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted March 2, 2004 Author Share Posted March 2, 2004 Monday, snatch/back squat started out with stretching/ 5 minutes cardio. snatch 40kg 2 sets of 5 singles, then 1 set of doubles oly squat, butt to floor. 221lbs. 3 sets of tripples WOw, these are alittle bit harder than wide stanced, but very fun. weighted back extensions 70lbs 3 sets of 8 reps abb stuff.. ------------ grip 5 closes with the #1 then alittle bending. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted March 9, 2004 Author Share Posted March 9, 2004 Havent reported my workouts lately...... Snatch form, warmup, ect with bar--------40kg 80% 2 sets of 3 reps, 85% 42.5kg for a double, 75% 37.5kg 3 sets of doubles. Jerk from racks. 135lbs 80% for a double, 153 90% for a single, 127 for 2 tripples. Front squats: 159lbs for 4 sets of 3 reps Close grip bench press 149lbs for 2 tripples 4lbs pr. sit-ups on this "machine" where you hook your legs under an attachment and proceed to sit up. I could only do 8 reps with my body weight. Back extensions with 70lbs 2 sets of 5 reps --------- mangled some steel 1 green nail, then a green nail with 1/4 inch shaved off, finally for a Pr bend I took on a green nail with 1/2 inch shaved off and won. Quote Link to comment Share on other sites More sharing options...
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