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Post by Greg Crook on Feb 11, 2008 15:15:03 GMT -5
2/8 Bench @ Gym 365 It was a great night, PR's fly'n everywhere and from everybody! The whole little group we have getting together has such great chemistry together. We're very serious about what we're doing but we manage to have a lot of fun doing it. I had a good night as well. I've got a little plan and that is to train in my big shirt and use bands or chains to make up the difference in pop out of the bottom that my tight shirt has and still work my top end which is my biggest problem right now. Due to traffic we were very late getting to the gym and I scratched the bands and just used straight weight that night, I was aggravated and didn't feel like messing with all that. Anyway's here goes... Bench bar x 10 x 2 sets 135 x 6-8 x 2 sets 225 x 5 335 x 3 Added shirt 425 x 2...I think? 515 x 1...touched 535 x 1...touched www.youtube.com/watch?v=Ws4AeLJ8r40555 x 1...touched www.youtube.com/watch?v=GrbQac-6zRMFlat DB presses 3 sets Band tricep pressdowns 2 sets x failure
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Post by Joey Smith on Feb 11, 2008 22:35:11 GMT -5
Thanks for the help and advice Friday bro....see you in two....
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Post by Greg Crook on Feb 12, 2008 9:14:39 GMT -5
Thank you Joey, I had a good time...again!
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Post by Greg Crook on Feb 12, 2008 9:20:53 GMT -5
2/11 Bench
I was still beat up a little from Friday so I did some reps to get blood everywhere, hopefully to speed up recovery.
Face pulls from the bottom pulley and the top one 3 sets each
DB front raises 3 sets
rev-fly's on the chest supported row 3 sets
Flat bench w/ 50lb DB's hanging from bands 135 x 10 x 2 sets...no dumbells w/dumbells 135 x 10 x 3 sets
Declines w/ 50lb dumbells hanging from bands 135 x 10,9,10
Inclines...straight weight 145 x 10 x 3 sets
Plate presses 3 sets
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Post by Greg Crook on Feb 14, 2008 14:23:13 GMT -5
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blue
Gym Bag Carrier Member
Posts: 64
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Post by blue on Feb 14, 2008 21:12:48 GMT -5
Great stuff Greg. Tribe may try those this coming weekend.
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Post by Joey Smith on Feb 17, 2008 12:14:03 GMT -5
Uh yeah....good work Greg....see ya next Friday bro....
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Post by Greg Crook on Feb 18, 2008 9:30:37 GMT -5
Thanks Buddy, I think you'll like them
Thanks Joey, Sounds good bro
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Post by Greg Crook on Feb 18, 2008 9:50:58 GMT -5
2/17 Speed squat
Sharon and I hit it at the aquatic center. It was hot as hell in the conner where the power rack was which helped me sweat out all the water from my crappy eating
Warmed up with pulldown abs and oblique work 2-3 sets each
Seated rows 4 sets
Speed squat with green and purple bands 135 x 2 225 x 2 315 x 2 x 2 sets 325 x 2 x 4 sets 385 x 1 425 x 1
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Post by Greg Crook on Feb 19, 2008 9:13:22 GMT -5
2/18 Speed bench
Warmed up with all kinds of shoulder crap, I can't remember what it all was though
Speed bench bar x 10 x 2 sets 135 x 5 x 2 sets 225 x 3 Added 70lb of chain 225 x 3 x 7 sets 275 x 3
4 boards. 315 x 5 405 x 5 425 x 3...I was using the "throw and catch" technique. This will take some getting used to
Rear delt work with the low pulley 4 sets
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blue
Gym Bag Carrier Member
Posts: 64
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Post by blue on Feb 19, 2008 19:46:04 GMT -5
Throw and catch w/ 425? You da man!
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Post by chainman on Feb 20, 2008 7:41:22 GMT -5
What are throw & catch's? How do you do them? Nice work Greg.......
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Post by gopostal42 on Feb 20, 2008 12:48:45 GMT -5
pretty sure its the metal militia style of doing boards. throw it towards you dick on the board and then throw it back at your face on the way up.
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Post by Greg Crook on Feb 20, 2008 12:54:00 GMT -5
Sebastian Burns showed them to us at the bench seminar. They use this technique when doing raw high (4-5) board presses. You let the weight hit very low on the board, let the weight kinda sink in to the board. Almost as if you were relaxing but not really, and then with lots of leg drive and explosiveness "throw" the weight back to lockout and "catch" it at the top. Our Mark does this perfectly and if I can remember I'll video him and post it and that will help all this to make sence.
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Post by chainman on Feb 21, 2008 7:17:39 GMT -5
Thanks Greg....
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