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Post by Bull on Jun 3, 2008 20:07:46 GMT -5
6-3-08
Raw Max Effort Bench warm ups bar x 20 135 x 10 225 x 3 315 x 3
Work sets 425 x 12 singles / all with a press and rack command / last set was the fastest of all 12
seated shoulder press 225 x 10 reps x 2 sets
close grip press / hands 12 inches apart 225 x 10 reps x 2 sets
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Post by Bull on Jun 5, 2008 19:51:17 GMT -5
6-5-08
Pin pulls from the 1 pin
135 x 3 225 x 3 315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 710 miss 675 x 3 585 x 3 495 x 3
Barbell Shrugs
405 x 10 495 x 8
My lockout power is gone but it's coming back quick !
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Post by Bull on Jun 7, 2008 10:05:08 GMT -5
6-7-08
high volume bench - No more speed benching for awhile!!! bar x 20 135 x 10 225 x 10 225 x 10 225 x 10
Seated shoulder press 135 x 10 225 x 10 225 x 8
Close grip press 225 x 10 225 x 10 225 x 10
Seated wide grip rows - same plane as bench 1 set x 20 reps light weight 3 sets x 10 reps medium weight
So hot in the gym this morning I thought I seen the Devil doing board press but it was only LB!!!! Ha Ha Ha
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Post by Bull on Jun 12, 2008 20:15:21 GMT -5
6-12-08
This is the deal. I ran a 6 week bench routine and on the 7th week I'm suppose to find my new max. That's fine and dandy but I have been sick as a dog since Sunday. As a matter of Fact I do my heavy benching on Tuesday but there was no way I could have benched this past Tuesday night. So put it off until tonight. Keep in mind all I have had since Sunday is a box of theraflu each day ( 6 packs to a box ) About a half gallon of OJ each day, all the chicken noodle soup I can eat which isn't alot, a few slices of whole wheat toast, ice cream to soothe my sore throat, and cough drops for a snack between the ice cream and chicken noodle soup.
this is how it went
bar x 10 135 x 10 225 x 5 315 x 3 405 x 1 425 x 1 455 x 1
that's all I had and all I wanted. I feel like my last 6 weeks of training went right down the drain.
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Post by Bull on Jun 17, 2008 20:20:34 GMT -5
6-17-08 Raw maw effort bench warm up sets bar x 10 135 x 10 225 x 5 315 x 5 405 x 1 work sets 445 x 6 singles/ all reps with a press and rack command
4 board press 475 x 2 3 board press 475 x 2
floor press w/ 50lbs chains bar x 10 135 x 3 225 x 3 315 x 3 405 x 2
feeling a little better still not 100%
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Post by Bull on Jun 19, 2008 23:41:40 GMT -5
6-19-08
speed pulls 135 x 3 225 x 3 315 x 3 405 x 1 x 6 sets
just put it on cruise control tonight. Plan on pulling heavy Sunday with the MDBB crew.
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Post by Bull on Jun 21, 2008 11:14:36 GMT -5
6-21-08
High volume bench bar x 20 135 x 10 225 x 3 315 x 10 315 x 10 315 x 10
seated shoulder press 135 x 20 135 x 20 135 x 20
close grip press ( hands 17 inches apart ) 225 x 10 225 x 10 135 x 25
short and sweet
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Post by Bull on Jun 23, 2008 9:13:57 GMT -5
6-22-08
Deadlift - plates on 4" Blocks w/ 2 chains per side ( 40 lbs at lockout )
135 x 3 225 x 3 315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 700 x 0 not this time
Went to train with Tony Atkins, Donovan Atkins and Brian Hill in Kernersville and really enjoyed it. We had about 11 people in the rotation.
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Post by Bull on Jun 24, 2008 20:07:17 GMT -5
6-24-08
Raw bench
bar x 20 135 x 10 225 x 10 315 x 3 405 x 3 405 x 3 405 x 3 405 x 2 405 x 2
That's all I had tonight. I still feeling a little beat up from pulling heavy Sunday night.
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Post by Bull on Jun 26, 2008 21:25:16 GMT -5
6-26-08
Speed deads
pin pulls from 1 pin + 55 lbs of chains ( chain weight no listed below ) 135 x 3 225 x 3 315 x 3 405 x 1 405 x 1 405 x 1 405 x 1 405 x 1 405 x 1 315 x 3 225 x 3 135 x 3
That's all for tonight- Going back to K-vegas to works Max effort deads with the MUDDUCKS
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Post by Bull on Jun 28, 2008 11:09:25 GMT -5
6-28-08
High Volume Bench bar x 20 135 x 10 225 x 3 335 x 10 335 x 10 335 x 9
close grip press ( hands 16 inches apart ) 245 x 10 245 x 10 245 x 10
Pushdowns 176 x 20 176 x 20 176 x 20
Seated shoulder press 135 x 20 135 x 20 135 x 20
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Post by Bull on Jun 29, 2008 22:16:00 GMT -5
6-29-08 max effort deads
raws deads from the floor - pulling agains bands ( 150lbs at lockout ) 290 x 3 380 x 3 470 x 3 560 x 3 650 x 1 740 x 0 missed it bad 740 x 0 had it 2 inches above my knees - just couldn't grind this weight out.
straight weight 500 x 3 - this seemed a little heavy so I knew that I was finished.
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Post by Bull on Jul 1, 2008 20:35:27 GMT -5
7-1-08
Max effort raw bench bar x 20 135 x 5 225 x 3 315 x 3 430 x 12 singles ( all reps with a press and rack command. )
seated wide grip rows - same plane as benching 4 x 10 - medium weight
pushdowns 176 x 20 176 x 20 176 x 20 176 x 20
tricep overhead cable ext. 176 x 15 176 x 15 176 x 15
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Post by Bull on Jul 3, 2008 20:14:09 GMT -5
7-3-08
Reverse band deads from the 1 pin with 50 lbs of chains ( 50 lbs of chain weight included below ) 275 x 3 365 x 3 455 x 3 545 x 3 635 x 3 725 x 1 815 x 1 835 x 1
short and quick does the trick.....
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Post by Bull on Jul 8, 2008 9:06:12 GMT -5
Don't ask why but I went to a gym in Greensboro to train with a bodybuilder. Before the bench I did cable flys, d.b. press. seated cybex chest press, prone cybex chest press. When I finally made it over to the bench I was very winded to say the least. This was not a typical powerlifting routine. They didn't even have a free weight bench. I had to bench a smith machine that went back at an angle ( inclined ) - ha ha this was the worst workout I have had in a very long time. This wasn't so much about the the workout as it was that I was trying to connect with some of the guys in that gym and convert them to doing some powerlifting with us.
Smith machine press 225 x 20 315 x 10 335 x 3 425 x 3 445 x 1 475 x 1 525 x 1
I did all of these touch and go and I'm not really sure about how to calulate the bar on the smith machine. I just counted it as 45 lbs. I showed them some bands, chains and talked about a few other ideas to help increase their benches. Hopefully, this wacky workout was productive and we gain a few new powerlifters from it.
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