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Post by chainman on Jan 23, 2008 21:54:52 GMT -5
Speed Squats/Deads 1/23/2008 Below parallel sponge bob box squats w/SS bar 335 x 2 x 2 w/80 chain 335 x 2 x 2 w/120 335 x 2 x 2 w/160 335 x 2 x 2 w/220 335 x 2 x 1 w/220 + Boris's Chucks (extra 60lbs). lol... Deads against average bands 275 x 1 x 5 310 x 1 x 3 Pull thru's w/average band 3 sets of 12 Wheel of death 3 sets of 15. Tried to do them Gumby style....belly flops both times.
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Post by chainman on Jan 24, 2008 22:14:21 GMT -5
Max Effort Bench 1.24.2008 Warmed up to 365 raw Shirt 505 x 2 3bd 545 x 1 " " 585 x 1 2bd 605 x 1 " " Cable push downs 3 sets of 12 Rolling Thunder Worked up to 150 Cable rear delt 3 sets of 10 Both Pete and I were off our game tonight but managed squeak by...Great job Pete
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Post by chainman on Jan 27, 2008 21:44:04 GMT -5
Max Effort Squats 1/27/2008
Comp squats w/strong bands....around 150 @ the top Just briefs today. 500 x 1 550 x 1 590 x 1 640 x 1 680 x 1 Real sloppy.. bar to high...quad squat for sure. do over!!! 680 x 1 pr much better... Stiff leg deads from 3" platform 230 x 12 280 x 12 320 x 12 Cable crunches 3 sets of 12
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Post by chainman on Jan 28, 2008 21:08:01 GMT -5
Speed Bench 1/28/2008 225 x 3 x 3 w/40 chain 225 x 3 x 5 w/80 " " 315 x 3 x 1 3bd three sec. pauses 365 x 3 x 1 " " " " 315 x 3 x 1 to chest Close Grip 365 x 5 Db palms in 100 x 8 x 3 Kroc rows 130's x 25 Elevated wheel of death 3 sets of 15 Tried to focus on feeling my back present on the bench today. I just don't get it....back into bench thing? I may have some set up issues.
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Post by Greg Crook on Jan 30, 2008 17:07:55 GMT -5
Hey man, I guess by the bench workout the shoulder is feeling better. Nice squats too
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Post by chainman on Jan 31, 2008 7:31:48 GMT -5
Shoulder is slowly healing Greg. Thanks. Now all i have to do is find a bench... I need to catch up with you guys and figure this thing out..
Accessory Work 1/30/2008 Give my hips some much needed rest... GPP= Sled pulls with two wheels for 10 laps around lot... Pull thru's 4 sets of 12 w/strong bands Glut Hams 3 sets of 10 Chest supported rows 3 sets of 8
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Post by chainman on Feb 4, 2008 10:17:15 GMT -5
M/E Bench 1/31/2008 Warmed up to 365 raw Katana dp 495 x 2 3bd. 535 x 2 " " 565 x 1 2bd Could not get shirt seated. I'm growing wings.. Switched to single ply katana 505 x 1 2bd....same issue. need a new game plan Called it a night...
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Post by chainman on Feb 4, 2008 10:18:12 GMT -5
Accessory Work 2/1/2008 Barbell rows 225 x 8 275 x 8 315 x 8 365 x 6 Cable rear delt 3 sets of 12 Cable push downs 3 sets of 12 Strong band crunches 4 sets of 12
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Post by chainman on Feb 4, 2008 10:19:27 GMT -5
M/E Deads 2/3/2008 Reverse band deads. Totally de-loaded at top 545 x1 585 x 1 675 x 1 745 or so x 1 pr 785 x 0 twice.... 45 degree back raises w/ 45 behind head - 3 sets of 10. Seated leg curls against average band - 3 sets of 12. Ab wheel of death - 4 sets of 15.
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Post by chainman on Feb 4, 2008 20:38:40 GMT -5
Speed Bench 2/4/2008 225 x 3 x 4 w/40 chain 225 x 3 x 3 w/80 " " 225 x 3 x 1 w/120 " 315 x 3 x 1 2bd/w 3 sec. pauses 365 x 3 x 1 " " " 405 x 3 x 1 " " " Fat bar close grip 295 x 5,335 x 5,365 x 5,400 x 4 Blast strap pulls-feet elevated 2 sets of 15 1 set 12 w/45.....toast
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Post by Greg Crook on Feb 5, 2008 9:00:57 GMT -5
I'm going to try elevating my feet with the blast straps...nice!
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Post by chainman on Feb 6, 2008 20:47:13 GMT -5
Speed Deads/Squats 2/6/2008 Starting my three week cycle of progressive band tension Bellow parallel foam box squats w/SS bar 335 x 2 x 5 w/dbl light bands 335 x 2 x 3 w/dbl light & minis Speed Deads against average bands on 31/2" platform 185 x 1 x 4 225 x 1 x 4 275 x 1 x 4 325 x 1 x 2 375 x 1 x 2 Focusing on getting the full arm-lat stretch before loading up to pull.. Leg curls against average band 3 sets of 10 Strong band crunches-super set with average band side bends 15/15 for 3 sets
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Post by Greg Crook on Feb 7, 2008 9:02:07 GMT -5
I'm starting you figure out your secret...just add band at the end of every exercise...lol
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Post by chainman on Feb 11, 2008 7:44:38 GMT -5
M/E Squats 2/10/2008 Worked up to 680 w/briefs 770 w/briefs & Ginny straps down 825 full armor Rack pulls @ knees conventional 410 X 5 500 x 5 590 x 5 750 x 2 1 set of spud strap crunches 3 sets of cable crunches
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Post by chainman on Feb 12, 2008 21:00:11 GMT -5
Speed Bench 2/12/2008 275 x 3 2bd. w/3sec. pause 315 x 3 " " " 365 x 3 " " " 405 x 3 " " " 135 x 3 x 6 doubled average band 185 x 3 x 1 " " " Fat bar close grip floor press 245 x 5 paused all reps 295 x 5 " " 345 x 5 " " Wide grip cable pull downs 3 sets of 10 Wheel of death 3 sets of 15
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