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BWB
07-01-2008, 07:33 PM
Tues July 1st

Pull Downs
50 lbs x 20
60 lbs x 15
70 lbs x 10

Bench - Warm ups
135 x 10
135 x 10

double Avg. Bands
(130 lbs at the top)

135 x 3 - 3 board
135 x 3 - 3 board
155 x 3 - 3 board
165 x 3 - " "
175 x 2 - " "
185 x 2 - " "

Seated rows- 160 x 10
180 x 10
180 x 10
BWB
07-05-2008, 08:02 AM
Saturday July 5TH

Pull Downs
50 x 20
60 x 15
70 x 10

Seated Rows
160 x 10
180 x 10
200 x 10

Incline Dumbell Press

40 x 15
50 x 10
50 x 10

Incline Bench

95 x 10
135 x 10
135 x 10
155 x 10


Light work out everyone else took day off
BWB
07-08-2008, 05:18 PM
July 8th

Pull Downs-

50 x 20
60 x 15
70 x 10


Bench

Warm up
95 x 10
135 x 10
135 x 10

Close Grip Pinky on ring-

135 x 10
185 x 10
225 x 4
250 x 3
275 x 3 5 board
275 x 3 5 board

Floor press/with double mini bands

135 x 5
135 x 5
185 x 3
225 x 3
225 x 2


Need more work on close grip need to strengthen Triceps
BWB
07-12-2008, 09:07 AM
July 12th

seated pull downs
100 x 10
100 x 10
100 x 10

Close grip bench work
95 x 10
135 x 10
185 x 5
225 x 4
250 x2
275 x 2 4 board
315 x 1 4 board

Rack Lock outs
pins in 12 hole
225 x 3
250 x 3
250 x 3

pins in 10 hole
265 x 3
280 x 3
300 x 1

pins in 8 hole
295 x 3
335 x 3
365 x 3
405 x 2

Incline Bench
135 x 10
135 x 10
155 x 8 spent
BWB
07-15-2008, 05:18 PM
July 15th

Pull Downs
50 x 20
60 x 15
60 x 15

Floor Press
95 x 10
135 x 10
95 x 5 with #100 chains
135 x 3 " "
165 x 3 " "
185 x 2 " "
200 x 2 " "
225 x 1 needed help # 10-15 lbs

Incline
135 x 10
135 x 10
155 x 10
175 x 5

Seated Rows
180 x 10
180 x 10
180 x 10
BWB
07-19-2008, 10:07 AM
July 19th

Pull Downs
50 x 20
60 x 15
60 x 15

Bench
Bar x 10
95 x 10
135 x 10
135 x 10
185 x 6
225 x 5
250 x 3
290 x 1 Tried for PR - almost got it

Shirted bench- Rage X 2 Ply
275 x 3 off 3 board
300 x 3 off 2 board
315 x 2 off 1 board totally missed my groove on the first rep
335 x 1 all the way - no good
315 x 1 all the way Karens Denim shirt No good

Still got some work to due before Sept's next meet
BWB
07-22-2008, 06:36 PM
July 22

Pull Downs
50 x 20
60 x 15
70 x 15

Bench
Bar x 20
95 x 10
135 x 10
135 x 10

Speed Bench
3 x 185 Close grip
3 x 205 " "
3 x 205 " "

3 x 225 Mid grip
3 x 225 " "
3 x 225 " "

3 x 235 pinky on ring
3 x 245 " "
3 x 250 " "

Pump off
185 x 10 off 2 board
205 x 10 off 2 board

Seated rows
160 x 10
180 x 10
200 x 10
BWB
07-26-2008, 06:08 AM
July 26th

Day off, Softball Tourn. this weekend.
BWB
07-29-2008, 06:02 PM
July 29th

Pull Downs

50 x 20
60 x 15
70 x 15

Bench warm up

Bar x 20
95 x 10
135 x 10
185 x 10

Bench speed work

205 x 3 narrow grip
205 x 3 " "
205 x 3 " "

225 x 3 Mid grip
225 x 3 " "
225 x 3 " "

225 x 3 wide grip
225 x 3 " "
225 x 3 " "

Seated rows

160 x 10
180 x 10
200 x 10
BWB
08-05-2008, 05:03 PM
August 5th

Pull Downs
50 x 20
60 x 20
70 x 20

Bench
Bar x 20
95 x 10
135 x 10

Decline Bench
135 x 10
185 x 10
225 x 10
275 x 5
315 x 1

Seated rows
160 x 10
180 x 10
180 x 10
BWB
08-09-2008, 09:24 AM
Aug 9th

Pull Downs
50 x 20
60 x 20
70 x 20

Bench
135 x 10
135 x 10
185 x 10
225 x 4

Rack Lockouts

12th pin 225 x 3
250 x 3
250 x 3

10th pin 270 x 3
300 x 3
335 x 3

8th pin 385 x 3
405 x 3
425 x 3

Shirted bench
335 x 1 off 2 board
335 x 1 off 2 board
BWB
08-12-2008, 05:08 PM
Aug 12th

Pull downs
50 x 20
60 x 20
70 x 15

Decline
Bar x 15
135 x 10
135 x 10
225 x 10
275 x 5
315 x 1 missed groove hit to high
315 x 1 spent

Seated rows

160 x 10
180 x 10
200 x 10

Incline

135 x 10
135 x 10
155 x 10
BWB
08-16-2008, 09:16 AM
August 16th

Pull downs

50 x 20
60 x 20
70 x 20

Bench

Bar x 20
95 x 20
135 x 10
135 x 10
225 x 8 PR

Seated rows

160 x 10
180 x 10
200 x 10

Shirt Work

Karins Denim - shirt does not have as much pop as Inzer

275 x 2 all the way
295 x 1 " "
305 x 1 little help

Inzer Phenom

295 x 3
320 x 1
335 x 1 not quite
BWB
08-19-2008, 06:11 PM
August 19th

Pull downs

50 x 20
60 x 20
70 x 15

Decline Bench

Bar x 15
135 x 10
135 x 10
225 x 10
275 x 5
315 x 1
325 x 1 PR
335 x 1 PR

Floor Press with 100# chains

135 x 3
185 x 2
225 x 1
Spent "
BWB
08-23-2008, 09:11 AM
August 23rd

Going to concentrate on Raw bench for next couple months

Pull downs
50 x 20
60 x 20
70 x 15

Bench/warm up

Bar x 15
95 x 10
135 x 10

Buckeye routine - 270# max

180 x 8
190 x 6
210 x 4
230 x 3
240 x 2
250 x 1
210 x 4

Incline
135 x 10
145 x 10
155 x 10
185 x 5
BWB
08-26-2008, 05:55 PM
August 26th

Bench warm ups

Bar x 20
95 x 10
135 x 10

Decline

135 x 10
135 x 10
225 x 10
275 x 5
315 x 1
350 x 1 no good got gready

Floor press

225 x 3
245 x 3
275 x 1

Pull downs/ with rope

50 x 20
50 x 15
50 x 15

Seated rows

160 x 10
180 x 10
180 x 10
BWB
09-02-2008, 05:11 PM
Sept 2

Bench warm ups

Bar x 10
135 x 10
135 x 10

Buckeye routine- #280 max

190 x 8
200 x 6
220 x 4
240 x 3
250 x 2
260 x 1
220 x 4

Incline

135 x 10
155 x 10
165 x 10

Pull downs /rope

50 x 20
50 x 15
50 x 15
BWB
09-09-2008, 04:55 PM
Sept 9th

Pull Downs

50 x 20
50 x 15
50 x 15

Bench warm ups

135 x 10
135 x 10

Buckeye 290 max

200 x 8
210 x 6
230 x 4
250 x 3
260 x 2
270 x 1
230 x 4
went pretty good will try for 300 max next week

Incline

135 x 10
155 x 10
175 x 6 spent
BWB
09-13-2008, 08:29 AM
Sept 13th

Pull downs

50 x 20
60 x 20
70 x 20

Bench

95 x 10
135 x 10
185 x 7
225 x 6
250 x 3
275 x 1
300 x 1 new PR
315 x 1 very little help

Incline

135 x 10
155 x 10
185 x 6

Buckeye routine seems to be working well
BWB
09-16-2008, 05:08 PM
Sept 16th

Pull Downs -

50 x 20
60 x 20
70 x 15

Bench -

Bar x 10
135 x 10
135 x 10

Buckeye - 300 max

200 x 8
220 x 6
240 x 4
260 x 3
270 x 2
280 x 1
240 x 3 missed last one

Incline -

135 x 10
155 x 10
155 x 10
BWB
09-23-2008, 07:46 PM
Sept 23rd


Pull downs
50 x 20
60 x 20
70 x 15

Bench

135 x 10
135 x 10

Buckeye routine

200 x 8
220 x 6
240 x 4
260 x 3
270 x 2
280 x 1
240 x 7

Incline

135 x 10
155 x 10
155 x 10
shredder
09-23-2008, 08:48 PM
great workouts and congrats on the 300 bench. by the way what is the buckeye routine?
BWB
09-24-2008, 10:39 AM
great workouts and congrats on the 300 bench. by the way what is the buckeye routine?

I found this on the 100% Raw Forum







Buckeye Routine

Reps--"190"--"200"--"210"--"220"--"230"--"240"--"250"--"260"--"270"--"280"--"290"
---8-----130----140----140-----150----160-----170----170-----180----180----190-----200
---6-----140----150----150-----160----170-----180----180-----190----190----200-----210
---4-----140----150----160-----170----180-----190----200-----200----210----220-----230
---3-----150----160----170-----180----190-----200----210-----220----230----240-----250
---2-----160----170----180-----190----200-----210----220-----230----240----250-----260
---1-----170----180----190-----200----210-----220----230-----240----250----260-----270
---4-----140----150----160-----170----180-----190----200-----200----210----220-----230


Reps--"300"--"310"--"320"--"330"--"340"--"350"--"360"--"370"--"380"--"390"--"400"
---8-----200----210-----210----220-----230----230----240-----240----250----250-----260
---6-----220----230-----230----240-----250----260----270-----280----280----290-----290
---4-----240----250-----260----270-----270----280----290-----300----310----310-----320
---3-----260----270-----280----290-----300----310----320-----330----340----350-----360
---2-----270----280-----290----300-----310----320----330-----340----350----360-----370
---1-----280----290-----300----310-----320----330----340-----350----360----370-----380
---4-----240----250-----260----270-----280----280----290-----300----310----310-----320

Reps--"410"--"420"--"430"--"440"--"450"--"460"--"470"--"480"--"490"--"500"
---8-----260----270-----270----280----280-----290----300-----300----310-----320
---6-----300----300-----310----320----320-----330----330-----340----340-----350
---4-----330----330-----340----340----350-----360----370-----370----380-----390
---3-----370----370-----380----380----390-----400----410-----410----420-----430
---2-----380----390-----400----410----420-----420----430-----430----440-----450
---1-----390----400-----410----420----430-----430----440-----450----460-----470
---4-----330----330-----340----350----350-----360----370-----370----380-----390

The basice formula is this:
8 reps with 65-67.5%
6 reps with 72.5-74%
4 reps with 80%
3 reps with 85-87%
2 reps with 90%
1 rep with 92-93%
4 reps with 80%

The projected max is in parenthesis and you work to the one rep from eight and then finish with a downset of four. The above workout I completed was the 400 routine, and I got it so easy I did another single with 490. Next Sunday I will do the 410 routine and so on. If you get the entire routine clean it is a scary dead on indicator you can nail the max in parenthesis. If you struglle with any particular area, it is a good indicator of a particular weakness. Some guys have trouble with the 8 reps in the beginning because the endurance is lacking...or the one set because of strength, etc. I tell my guys to simply drop to a lower weight and gradually move up. If you complete one routine, say you nail 300, yet cannot complete 310 due to say...not getting the third rep on the 3 set and the second rep on two, then just add five pounds to the 300 and next time do a 305 until its complete.

Hope this works for someone.
Link to Post - Back to Top IP: Logged
BWB
09-27-2008, 09:12 AM
Sept. 27th

Pull downs

50 x 20
60 x 20
70 x 15

Bench

95 x 10
95 x 10
135 x 10
135 x 10
185 x 6
225 x 5
275 x 3
315 x 1 PR

Shirt work

315 x 1
335 x 1
365 x 2 off 3 board
365 x 1 almost dumped it wrist rolled backwards
365 x 3 off 3 board

Incline

135 x 10
135 x 10
135 x 10
BWB
10-04-2008, 09:31 AM
Oct 4th

Pull downs

50 x 20
60 x 20
70 x 15

Bench

95 x 10
135 x 10
135 x 10
185 x 10
225 x 7
275 x 2
300 x 2
320 x 1 miss
320 x 1 miss

Shirt

315 x 3 off 3 board
335 x 3 off 3 board
355 x 2 off 3 board

Incline

135 x 10
155 x 10
155 x 8
BWB
10-07-2008, 08:57 PM
October 7th

Rope pull downs

50 x 20
60 x 15
60 x 10

Decline

Bar x 10
135 x 10
135 x 10
225 x 10
275 x 5
315 x 2
335 x 1

Incline

135 x 10
155 x 10
155 x 10
BWB
10-15-2008, 05:45 AM
Oct 14th


Dumb bell fly's
20 x 15
30 x 10
30 x 10

Decline

bar x 10
95 x 10
135 x 10
225 x 10
275 x 5
315 x 2
340 x 1 almost
340 x 1 PR

Shoulder Press

65 x 10
95 x 10
95 x 10

Incline

135 x 10
135 x 10
135 x 10
BWB
10-18-2008, 08:43 AM
Oct 18th

Pull downs

70 x 15
70 x 15
80 x 12

Bench- double Avg Bands- 150#

95 x 5
95 x 5
135 x 3
135 x 3
160 x 3
185 x 2
185 x 2

Shoulder press

95 x 10
95 x 10
95 x 10

Incline

135 x 10
135 x 10
135 x 10
BWB
10-21-2008, 05:29 PM
October 21

Pull Downs

70 x 15
70 x 15
80 x 10

Bench Decline

Bar x 10
135 x 10
135 x 10
225 x 10
275 x 5
315 x 2
340 x 1 PR

Shoulder Press

95 x 10
95 x 10
95 x 10