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Post by Joey Smith on Apr 22, 2008 14:34:30 GMT -5
Nice PR on the bench and deads my friend....
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Post by Bull on Apr 26, 2008 20:14:22 GMT -5
IBP tarheel state meet 4-26-08
I entered raw bench only and then raw deadlift only. Bodyweight was 323lbs.
bench only 1st - 405 - good 2nd- 430 - good 3rd - 450 - good PR 4th - 460 - good PR
deadlift only 1st - 650 - good 2nd- 700 - good PR 3rd - 720 - missed, I had it above my knees though
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Post by Bull on Apr 29, 2008 19:34:46 GMT -5
4-29-08
Max Effort Bench
bar x 10 135 x 10 225 x 10 315 x 3 405 x 1 440 x 6 singles all with a pause and rack command ( good speed on all reps )
t-bar rows 4 sets of 8 reps heavy
wide grip seated low pulley rows 5 sets 8 reps medium weight
upper back work is gonna take me to the next level baby.
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Post by Bull on May 1, 2008 19:39:24 GMT -5
5-1-08
raw deadlifts from the floor
135 x 3 225 x 3 315 x 3 405 x 3 495 x 3 585 x 1 675 x 1 710 x 0 missed it just above my knees
shrugs
335 x 8 425 x 8 515 x 8 605 x 7
feeling a little flat today. The 675 was way harder than it should have been.
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Post by Bull on May 6, 2008 20:46:31 GMT -5
4-6-08
Max Effort raw bench
bar x 10 bar x 20 135 x 10 225 x 10
work sets 405 x 5 sets x 3 reps each / all reps paused
T- bar rows 3 sets 8 reps - heavy
seated wide grip low pulley rows / same plane as benching
3 sets - 8 reps medium weight
green band pushdown with a double loop around the top of the cage 4 sets x 12 reps
next level here I come !!!!!
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Post by Bull on May 8, 2008 19:47:04 GMT -5
4-8-08
reverse band deadlifts
315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 700 x 1 765 x 1 800 x 1 820 x 1
DB Shrugs 95 x 10 95 x 10 120 x 10
that's all I had tonite
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Post by Bull on May 10, 2008 10:56:03 GMT -5
5-10-08
Light bench day
bar x 10 bar x 20 135 x 10 225 x 10 315 x 10 315 x 10
close grip press
135 x 10 225 x 10 315 x 3 365 x 3
pushdowns
175 x 20
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Post by Bull on May 13, 2008 19:30:58 GMT -5
5-13-08
Max Effort Bench
warm up sets bar x 20 135 x 10 225 x 3 315 x 3
work sets 425 x 12 sets of 1 / all reps with a pause / bar speed was excellent on all 12 reps
tricep pushdowns
176 + monster mini looped around my neck with me holding each end in my hands
3 sets x 15 reps / triceps were on fire after this and that's all I had today
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Post by Bull on May 15, 2008 19:51:00 GMT -5
5-15-08
Max Effort Deads
Reverse band deadlifts standing on a 4 inch platform
315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 785 x 1 5lb PR 705 x 3 5lb PR
Barbell Shrugs 315 x 15 405 x 12 495 x 10
Called it a day because I was feeling beat up
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Post by Bull on May 17, 2008 11:11:04 GMT -5
5-17-08
Speed bench
bar x 20 135 x 10 225 x 3 reps x 9 sets
speed was good but it locking it out so hard and fast was killing my elbows.
pushdowns 176 x 20 176 x 20 176 x 20
Just wanted to keep it light today because my heaviest bench day on this training cycle is this coming Tuesday. I want to be fresh for it.
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Post by Bull on May 20, 2008 21:07:22 GMT -5
5-20-08
Max Effort Bench
Warm Ups bar x 10 bar x 10 135 x 10 225 x 5 315 x 3 405 x 1
Work Sets
445 x 6 singles with press and rack command on all reps ( bar speed was crazy fast )
Close Grip Press with a 3 board
330 x 5 365 x 5 385 x 5 135 x 35 all the way to the chest / Triceps were smoking after this
Pushdowns / with monster mini looped behind my neck
176 x 20 176 x 20 176 x 20
Triceps are trashed and that's all I had tonight.
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Post by Bull on May 24, 2008 11:46:59 GMT -5
5-24-08
Speed bench / short easy day / saving it for tomorrow
warm ups bar x 10 135 x 10 225 x 10
speed bench
225+monster mini looped under the bench x 3 sets x 3 reps 275 x 3 sets x 3 reps
last week on speed bench I only used 225 (48.9% of 1 rep max ) and my reps were so fast and locked out so hard that it hurt my elbows. Today I used the purple band to try to slow it up at the top to prevent the elbow pain It seemed to work a little. Then I just used 275 (59.7% of 1 rep max ) straight weight and it seemed to work better. Next week I'm going to try 275 bar weight and a red mini band. this should work fine. I just hope I can keep the bar fast bar speed.
overhead cable tricep extentions 176 x 20 176 x 20 176 x 20
That's all I wanted to today. Still feeling beat up from the 6 singles with 445 on tuesday and I have a heavy deadlift session in Hickory with the Tribe tomorrow. I'm looking to hit some PR's I hope.
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Post by Bull on May 25, 2008 19:30:11 GMT -5
5-25-08
Reverse bands deads with the tribe in Hickory
135 x 3 225 x 3 315 x 3 405 x 3 495 x 1 585 x 1 675 x 1 725 x 1 765 x missed at lockout 765 x missed - I was fried 675 x 2 - wanted 3 but 2 was all I could muster
I did some abs - WHAT? yeah, that's right I said abs. It won't happen again !!!
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Post by Bull on May 27, 2008 20:32:33 GMT -5
5-27-08
Max Effort bench
Warm up sets bar x 3 135 x 3 225 x 3 315 x 3
Work sets- Pause with press command on all reps 405 x 3 405 x 3 405 x 3 405 x 3 405 x 3
Close grip bench off a 3 board 405 x 3 425 x 3 405 x 3
Tricep pushdowns 3 sets 10 reps
didn't have time for upper back because we had 4 new guys in the gym and I help train 3 of them. We have a new guy that's gonna be a force in the 242 class.
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Post by Bull on May 29, 2008 19:46:15 GMT -5
5-29-08
Reverse band deads from a 4 inch platform
315 x 3 405 x 3 495 x 3 585 x 1 675 x 1 765 x 1 800 missed
I'm fried from pulling heavy on Sunday.... Short and not so sweet. I'm learning to listen to my body and my lower back said "STOP" !!!
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