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Post by maxson on Jun 13, 2006 17:22:11 GMT -5
badrock, congrats on the PR.
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Post by Joey Smith on Jun 13, 2006 21:20:36 GMT -5
Congrats on the 405# bro thats awsome.... ;D
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Post by badrock on Jun 14, 2006 12:53:59 GMT -5
Thanks Joe
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Post by badrock on Jun 14, 2006 12:57:48 GMT -5
06/14/06- Wednesday- Squat/biceps
Squats(with 2 second pause) 135/10 225/5 315/3 405/1 440/ 6 sets of 2
Single legged leg presses 450/12 560/12 650/12(PR)
Single leg curls 45/15 70/15 100/10x2sets
hammer curls 40/15 50/15 60/15
ez bar preacher curls 125/10x2sets 105/15
bentover curls 35/10x2sets 45/10x2sets
Decent session today, i had origionally planned to do Front squats today, and try to beat my old PR of 405x5 but i was tired after the regular squats, so i just did leg presses....Hopefully i'll make it to the chiropractor tomorrow
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Post by Breaker on Jun 14, 2006 17:55:32 GMT -5
Nice Marques hate to say this, but I am stealing that for my routine. Think I will put the 2 sec pause to use Friday for 14" box squats.
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Post by badrock on Jun 14, 2006 19:32:18 GMT -5
Thanks....yeah i got that idea off of Brian Siders journal......i like it...helps me get use to getting really deep easier, im gonna stick with it and continue to go up 10-15lbs each week
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animal
Fulltime Member
Posts: 224
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Post by animal on Jun 15, 2006 11:00:08 GMT -5
Strong floor presses there Badock and congrats on that PR!
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Post by badrock on Jun 16, 2006 12:57:52 GMT -5
Thanks buddy
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Post by badrock on Jun 16, 2006 13:02:07 GMT -5
06/15/06- Friday- Back, grip stuff
Underhand pulldowns 150/15 180/15 210/12 230/10
BB rows(drop sets) 275/12 225/12 185/15
t-bar rows 4plates/12 5plates/12 6plates/10
plate pinches 25's/20secondsx3sets
Great session today, origionally wanted to do back and triceps, but my right elbow was killing me...so i'll hit triceps monday.....Another odd thing, i was feeling kinda shitty about weighing 330, so yesteday i did plyometrics with a couple guys and we decided to time our 40 yard dash for the hell of it, i ran a 5.0 flat at 333lbs, so thats not too bad
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Post by maxson on Jun 16, 2006 14:26:08 GMT -5
Sick training session. Strong and fast, that’s a great combination.
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Post by Joey Smith on Jun 16, 2006 21:40:18 GMT -5
Dman you are 330#?....hell yeah....your a beast bro....your leg workout was great I may try that myself next week....keep it up....post some pics sometime BR....it would be cool to see ya in action!....
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Post by badrock on Jun 17, 2006 12:48:17 GMT -5
Thanks guys, yeah i was gonna try to get a couple of pics up, but cant figure out how to post them
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Post by badrock on Jun 19, 2006 14:54:36 GMT -5
06/19/06- Monday- Bench
Bench(New Grip w/ 2 second pause) bar/10 135/3 185/3 225/1 275/1 325/2 340/2 355/2
rack lockouts 315/3 405/3 505/3(PR)
incline dumbbell bench 110's/12x3sets
seated side lateral raises 25, 35, 45/15
Nothing super heavy today, just fooled around trying to get use to pausing everything. Also did rack lockouts for the top 6 inches today which was fun, the 505 was light, and i remember when i couldn't do 350.....great session though
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Post by Breaker on Jun 19, 2006 23:15:35 GMT -5
Marques them pauses are a bitch bro, but that is the best training you can do. That way you will be fully prepared for any kind of meet conditions.
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animal
Fulltime Member
Posts: 224
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Post by animal on Jun 20, 2006 13:06:07 GMT -5
Nice work badrock...I think pause reps are the best way to train your lower chest. Matter a fact I even pause all my board presses too. Pause everything and you'll see your bench go up.
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