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Post by Greg Crook on Dec 1, 2007 7:48:39 GMT -5
Big congrats on the squat PR's man!!
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Post by chainman on Dec 2, 2007 18:52:16 GMT -5
M/E Deads 12/2/2007 Reverse average band deads. bands set @ 5'9" 365 x 3 405 x 3 495 x 1 585 x 1 635 x 1 685 x 1 725 x 1 pr from that band height 775 x 0 got it off the floor 775 x 0 same.......felt pop in right hammie......not good Stiff leg deads against light band 135 x 5 x 3 Pete did these from a 7" platform........ Sick.. Barbell rows 275 x 8 x 3 w/80lbs of chain Dumbbell rear delts 3 sets of 10 Side delts 2 sets of 10 Cable side bends 3 sets of 15
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Post by chainman on Dec 4, 2007 20:32:48 GMT -5
Speed Bench 12.4.2007 Worked in with Policeman Bench to three bds. with 2 sec. pauses 225 x 4 265 x 4 315 x 4 x 2 Bench against doubled minis. 225 x 3 x 4 paused last rep 225 x 3 x 1 drop set from 4bd,3bd. ect... to chest 15 rep total Db rock-n-rolls 60 x 10 80 x 8 90 x 5 Low cable row Stack x 12,10,10 Blast strap abs 3 sets of 10 Wheel of death 3 sets of 12
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Post by Greg Crook on Dec 5, 2007 9:06:01 GMT -5
Looking at your log made me remember that I think I've only done rev-band dead's 1 time ever. How do you like them and do you do them often?
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Post by Joey Smith on Dec 6, 2007 12:41:09 GMT -5
Nice deads Mark....
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Post by chainman on Dec 7, 2007 13:01:34 GMT -5
Thank you Joey, Greg, I like reverse band deads for a couple of reasons it lets me handle above max weight and if the bands are set right the weight should be pretty much de-loaded at the top.Secondly it preserves my lower back. I see a lot of guys loop the bands around the top of cage which doesn't do much for lockout but does boost the ego. An average band is best. I also do rack pulls from three locations above the knee,at the knee and 2" below. On speed day i pull against different band configurations in my sumo platform and this i feel has helped me the most. www.youtube.com/v/96xWCmSoTds&rel=
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Post by chainman on Dec 7, 2007 20:04:28 GMT -5
Speed Squats 12/7/2007 Worked in with Chainsaw tonight. Great spots dude...... The crud turned into the flu and my hamstring turned into a nice shade of black. Speed squats to parallel w/SS bar 245 x 8 335 x 2 x 4 w/light band 385 x 2 x 4 w/average " 435 x 2 x 4 " " " Barbell Rows 245 x 10 295 x 8 335 x 8 Seated strong band face pulls 3 sets of 12 Strong band crunches 4 sets of 12 Had Strongman Dave roll out my ham with Travel Stick. That sucked. Left some teeth marks in the wooden bench i was laying on. www.youtube.com/v/VxxoYc7uq8E&rel=1
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Post by chainman on Dec 9, 2007 21:33:11 GMT -5
M/E Bench 12/9/2007 Worked up to 365 from the rack shirt 405 x 5 455 x 3 495 x 3 535 x 1 felt something give in my left shoulder again Cable pushdowns/ Rope overhead 4 sets of 10-10-super set T-bar rows 3 heavy sets Sled Pull 10 trips non-stop around parking lot Wheel of death 2@15 Cable crunch 3@ 12 Pete was real strong today working up to 605 from the rack = 3bd.. Great job Pete. Had my strong women roll out my tweaked ham. She was a little freaked out but I think she enjoyed it . I Didn't...
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Post by chainman on Dec 10, 2007 22:42:51 GMT -5
Active Recovery 12/10/2007 Sled Pulls 10 trips around lot w/150lbs non-stop Strong band crunches 3 sets of 15 Ham is coming along nicely...
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Post by Greg Crook on Dec 12, 2007 10:40:33 GMT -5
Thanks Mark for all the information. I'll have to switch back to conventional for a little while but I'll still do them.
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Post by chainman on Dec 15, 2007 21:52:43 GMT -5
D/E Bench 12.11.2007 185 x 3 x 6 3bd/light band 185 x 3 x 2 chest DB triceps extensions 25 x 10,30 x 10,35 x 10 Cable pushdowns 3 sets Hammer strength pulls 3 sets of 15 Wheel of death 3 sets of 12 w/plate on back Benching felt like surgery without anesthesia today. A whole lotta ouch..
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Post by chainman on Dec 15, 2007 21:53:21 GMT -5
D/E Squats/Deads 12/12/2007 Below parallel sponge bob box squats w/SS bar 295 x 2 x 7 w/strong bands 365 x 2 x 1 " " Deads against light bands 315 x 1 x 6 Kettle bell take off's.......had to try em 3 sets of ouch....Pete loved these..... Kettle bell set ups 2 sets of 12 Had a shit load of x-ray's taken today to figure out this shoulder/chest plate issue. It's not the bones. The problem has happened twice with a shirt on. Never has happened raw. I'm starting to wonder if my shirt is to tight in the shoulders? Anyone have this problem? Thanks..........
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Post by chainman on Dec 15, 2007 21:53:56 GMT -5
Accessory work 12/14/2007 Worked in at the Iron Dungeon Gym Cable pushdowns 3 sets of 10 Overhead average band extentions 3 sets of 15 Wide grip cable pull downs 3 sets of 12 DB crocks 3 sets of 8 Knee raises 4 sets of 15
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Post by Bull on Dec 15, 2007 23:01:57 GMT -5
great accessory work big guy. Hows the shoulder?
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Post by chainman on Dec 16, 2007 20:37:35 GMT -5
M/E Squats 12/16/2007 Comp squats w/briefs 410 x 5 500 x 3 550 x 3 600 x 3 700 x 2 Stiff legged deads..3" platform 140 x 12 230 x 12 280 x 10 320 x 5 Wheel of death 2 sets of 15 Me hammy held together nicely......Thanks for the advice Cheryl.
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