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Post by Greg Crook on Feb 26, 2008 10:31:14 GMT -5
I've been slack posting but I've also really not been doing much either. I got a little over trained and have been taking it easy. Anyway here's last Fridays work @ Gym 365 Raw warm-up to 425 off 3 brd w/shirt 2 brd 515 x 1 1 brd 565 x 1 www.youtube.com/watch?v=Ra9RfAGIjdQ To chest 575 x 0 www.youtube.com/watch?v=sSQ899MHTkU 3 brd 605 x 1 www.youtube.com/watch?v=0s-ubxVzGHUTo chest 575 x 0 www.youtube.com/watch?v=54aKo6m3INATricep pressdowns 4 sets Flat DB press 3 sets I had some technical issues with the 575's. Mark was watching from the side on the first one and said I pushed straight up and not back enough, and Brett was watching from the top and said at one point the bar was passed my elbows causing me to flare to much to soon and as you can see the bar came to a screeching halt. The second one was all my bad. I had my mp3 player all the way up and first off I didn't feel the bar touch but everyone said it did and was giving me "up" commands and I couldn't here them so I went deeper and couldn't recover from it...oh well. I did however speed up my descent which I wanted to do so all was not lost. Everyone did well as usual and its a real blessing to having so many knowledgeable eyes on you to diagnose your lifts and give great feed back. Thanks guy's
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Post by chainman on Feb 27, 2008 8:07:35 GMT -5
You make it look easy bro...nice benching..
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Post by Greg Crook on Feb 27, 2008 9:05:23 GMT -5
Thanks Mark, I'm try'n man
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Post by Greg Crook on Feb 27, 2008 9:17:12 GMT -5
2/27 Bench
Flat bench w/ fat bar bar x 10 x 2 sets 130 x 10 170 x 10 220 x 10 270 x 10
Declines 135 x 10 185 x 10 225 x 10
Rack lockouts 225 x 5 315 x 5 405 x 5 455 x 2...grinders! Really teaching me to strain
Plate presses...my new favorite 3 sets
Sharon and I trained together tonight and had a great workout. Fast paced with a little playful flirting in between sets ;D
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Post by Greg Crook on Feb 29, 2008 8:40:59 GMT -5
2/28 Squat
Standing Ab's 4 sets
Pulldowns 3 sets
Open squat w/briefs up to 595 x 1 Rev-band (green) 685 x 1 w/ suit, straps down 775 x 1 825 x 1 straps up 865 x 0...alot more stable than the last time I attempted this weight. Got out of groove and missed
Leg curls 3 sets
Leg ext 3 sets
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Post by Greg Crook on Mar 5, 2008 9:45:44 GMT -5
3/5 Bench (lite!)
Shoulder is tweaked so I did several sets x 20 no higher than 135 just to flush with blood. Rehab is coming along well.
Chest supported Rows 4 sets
Inclined front raises 4 sets
Band tricep pressdowns...100 reps total 20 x 5 sets
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Post by Greg Crook on Mar 6, 2008 9:26:08 GMT -5
3/5 Dead-lift
Pulldown abs 4 sets
Lat pulldowns w/ V-bar 4 sets
Rev-band deads w/ greens 135 x couple reps & sets 225 x 2 315 x 1 405 x 1 495 x 1 585 x 1 605 x 1...PR
GHR 3 sets
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Post by Greg Crook on Mar 8, 2008 0:53:44 GMT -5
3/7 Bench @ 365
Warmed up to 335 x 1
Added shirt 3 brd 425 x 3 2 brd 515 x 1 To chest 535 x 0...just like last time, pushed straight up and it stalled out. Changed shirt 535 x 0...bigger shirt but pulled it down too far 535 x 1...finally!
4 brd 425 x 5 475 x 5 515 x 4
I "think" that in my smaller shirt I'm having to tuck my elbows in so far to touch that its causing me to come straight up off the belly first and I'm not able to flare my elbows out quick enough before the bar stalls out and quits moving. All I know is I put on my bigger shirt and hit the weight...hmmm.
Lesson: Tighter isn't always better for Greg!
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Post by Greg Crook on Mar 11, 2008 8:25:02 GMT -5
3/9 Upper accessory
Decline Abs 3 sets
Obliques 3 sets
Crunch machine 2 sets
Flat DB press 4 sets
Incline DB press 2 sets
Skull crushers 3 sets
Shrugs 3 sets
Rear delt work 3 sets
Push-ups w/ straight bar 1 set x 60...PR!
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Post by Greg Crook on Mar 11, 2008 8:33:07 GMT -5
3/10 Speed sq-dl
Warmed up w/ roman chair sit-ups & chest supported rows 3 sets ea.
Speed sq w/SSB, 14" box w/ foam & 100lb chain 335 x 2 x 5 sets 385 x 2 425 x 2
Speed deads off elevated band platform w/ mini & monster mini dbl per side 275 x 1 x 5 sets 365 x 1 465 x 0!...don't know what the h*ll I was thinking 415 x 0...closer
Rev-hypers 2 sets
That was all cause I was running out of "want to".
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Post by gopostal42 on Mar 11, 2008 12:59:50 GMT -5
interesting lesson on bench.
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Post by Joey Smith on Mar 11, 2008 15:55:36 GMT -5
I have tried to tell ya smaller aint better, bigger is better!....
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Post by Greg Crook on Mar 13, 2008 9:49:42 GMT -5
I hear ya bro!
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Post by Greg Crook on Mar 13, 2008 9:49:57 GMT -5
3/12 Bench
Pulldown Abs 4 sets
Flat bench Warmed up to 315 x 5 raw...which was dumb Added shirt, all sets were to chest and all touched. Working technique & groove 405 x 5 435 x 5 455 x 3 495 x 2 525 x 1...wanted 3 but had shirt pulled down to far and a seem was trying to slice through my arm.
4 brds 405 x 5 495 x 3 x 2 sets
Y raises on incline bench 4 sets
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Post by Greg Crook on Mar 14, 2008 14:49:16 GMT -5
3/14 Lower accessory/ recovery training...fancy name for a quicky
Ab machine 4 sets
Leg Press 2 plates x 10 4 plates x 10 6 plates x 10 x 2 sets
Stiff leg D/L's 135 x 10 185 x 10 225 x 10 x 2 sets
Lat pulldowns 4 sets
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