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Pud
10-26-2009, 06:25 PM
Ok, my real name's Sean. Pud's a nickname PeteTheGreek endearingly gave to me, don't ask why (and if you do, it's not true). I'm 23 years old, 5'10" and around 210lbs. I've done a couple meets, and I'm currently working on getting stronger. My best raw gym lifts are a 460 squat, 295 bench, and 530 deadlift. I'd like to get my raw squat to ~500 or a little over and/or total 1300 in a meet before I start moving to equipped lifting more often.

Pud
10-26-2009, 06:27 PM
Yesterday's Training 10/25/09:

Flat Bench Warmups
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

added 3-Board
225lbs x 3 (belt on)
265lbs x 3
295lbs x 3
295lbs x 3 - no lift offs on all sets to here
295lbs x 3 - only set with a lift off

HS Rear Delt Rows
+140lbs x 8
+200lbs x 3 sets x 10 reps

Incline DB Press
60lbs x 6
80lbs x 3 sets x 6 reps (wrist wraps on)

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 12 reps

Cable Tricep Pushdowns
80lbs x 10
70lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts


____________________________________________________



Tonight's Training:

Barbell Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 6 sets x 3 reps

DB Romanian Deadlifts
70lbs x 8
90lbs x 5 (straps)
110lbs x 3 sets x 8 reps

Standing Ab Pulldowns w/ Rope
100lbs x 3 sets x 10 reps

Barbell Curls
85lbs x 3 sets x 6 reps

stretch

BW was 213 after workout.

Probably going to use the hatfield bar next week, I haven't used it for too long.

Pud
10-28-2009, 05:19 PM
Standing Barbell Military Press
45lbs x 12
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 10 (wrist wraps on)
135lbs x 9
135lbs x 8

Pullups
BW x 8
BW x 8
BW x 7
BW x 6

Flat DB Bench Press
50lbs x 6
70lbs x 10 (wrist wraps on)
70lbs x 10
70lbs x 9

Neutral Grip T-Bar Lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Coke
10-29-2009, 07:37 AM
Impressive numbers man...good luck reaching your goals.

Pud
11-01-2009, 12:46 PM
Impressive numbers man...good luck reaching your goals.

Thanks.

__________________________________________________________

Bench felt off today, speed and form wise... I was half sick Thursday/Friday and didn't eat much Thursday-Saturday.

Flat Barbell Warmups
45lbs x 15
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

added 4-boards
225lbs x 3
275lbs x 2
305lbs x 1
335lbs x 1 - would be a PR, but my ass came off the bench some, so I probably shouldn't count it.
275lbs x 8

HS Rear Delt Rows
+140lbs x 10
+180lbs x 6
+230lbs x 4 sets x 6 reps

Incline DB Presses
55lbs x 6
70lbs x 5 (wrist wraps on)
85lbs x 2 sets x 6 reps - PR

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Tricep Cable Pushdowns
80lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Coke
11-02-2009, 03:43 PM
Solid effort throughout Sean.

Pud
11-02-2009, 05:04 PM
Thanks Coke

_____________________________________

Low Box Squats with Hatfield/Safety Squat bar (65lbs bar)
65lbs x 10
65lbs x 8
165lbs x 6
165lbs x 3
215lbs x 3 (belt on)
255lbs x 3
305lbs x 6 sets x 3 reps
-I need to use this bar more often. Today's the best it's ever felt when I've used it.

DB Romanian Deadlifts
75lbs x 6
95lbs x 6 (straps)
115lbs x 3 sets x 6 reps (straps)

Standing Ab Pulldowns
100lbs x 8
110lbs x 3 sets x 8 reps

Standing DB Hammer Curls
45lbs x 2 sets x 6 reps per arm

stretch

BW's down a few pounds from not eating too much for a few days, but strength seems fine.

Got vids of squats, not sure when I'll have time to upload.

Pud
11-02-2009, 06:58 PM
Vid:
http://www.youtube.com/watch?v=kugtpqN-5Dw

Coke
11-03-2009, 10:46 AM
Glad to see you put up the vid, doing super dude.

Pud
11-06-2009, 05:51 PM
Glad to see you put up the vid, doing super dude.


Thanks.

________________________________________________

Rack Deadlifts against mini bands - pin #2, bar starts at bottom of knee cap. For the bands, I had a 90lbs DB on each side of the bar, put one end through the handle, wrapped the middle of the band around the bar 3 times, then put the other end of the band through the handle. Not sure what the band tension is at the top, very rough guess is anywhere from 50-100lbs. Probably closer to 50-70 I'm guessing.

Bar weight:
45lbs x 10
135lbs x 8
225lbs x 6 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 1
455lbs x 1
495lbs x 1
545lbs x 1 - PR for rack deads against minis

Glute Ham Raises
BW x 4 sets x 8 reps

~80 degree declined situps
BW x 15
BW x 12
BW x 12

Pull Throughs
stack x 3 sets x 10 reps (used the lighter of the two stacks, other was in use)

Cybex Ab Crunch
#11 x 2 sets x 10 reps

stretch & grip work

Got vids of rack deads, upload later tonight probably.

Pud
11-07-2009, 08:26 PM
Vid: http://www.youtube.com/watch?v=a4CuiJiz61I

Pud
11-08-2009, 01:30 PM
Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
250lbs x 2 sets x 5 reps - rep PR
250lbs x 4, failed 5th about 2/3 up, almost had it

HS Rear Delt Rows
+140lbs x 10
+180lbs x 3 sets x 12 reps

Incline DB Press
55lbs x 6
75lbs x 8 (wrist wraps on)
70lbs x 2 sets x 8 reps

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Cable Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Pud
11-09-2009, 05:43 PM
Not too bad today, better than I thought it would be on warmups... Up to 345 felt fine, but when I unracked 345 it felt like about 450. I racked it after unracking it, setup again and went. After that I got my head in the game and the work sets felt lighter than that set did.

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
295lbs x 3
345lbs x 3
385lbs x 3 sets x 3 reps
275lbs x 12 - widened stance ~6 inches (3" per foot)

Barbell Romanian Deadlifts (went light since I took a heavy rack deadlift friday)
135lbs x 10
185lbs x 6
225lbs x 3 sets x 15 reps

Standing Ab Pulldowns
100lbs x 4 sets x 10 reps

Standing DB Hammer Curls
35lbs x 2 sets x 10 reps per arm

HS Preacher curls
+45lbs x 6
+70lbs x 2 sets x 6 reps

stretch & grip work

Coke
11-09-2009, 07:59 PM
Good stuff with the consecutive efforts bro.

Pud
11-13-2009, 05:15 PM
Good stuff with the consecutive efforts bro.

Thanks.

_______________________________________

Speed Box Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 15
+25lbs x 8
+50lbs DB x 6
+70lbs DB x 2 sets x 8 reps
+70lbs DB x 6

Kneeling Ab Crunches w/ Rope
150lbs x 10
170lbs x 15
190lbs x 2 sets x 10 reps

DB Farmer's Walks
75lbs DB's x 3 round trips - ~1 min RI's

stretch & grip work

Pud
11-16-2009, 05:33 PM
High Box Barbell Squats (box ~2-3" above parallel)
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 4 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
425lbs x 1
485lbs x 1
535lbs x 0 ?? - Spotters said they gave me a tiny bit, but it didn't feel like it, I guess the video may tell.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 6
295lbs x 6
295lbs x 8

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

stretch

Not sure when I'll get the video up, last week of school before finals.

Pud
11-18-2009, 05:55 PM
Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3 sets x 3 reps
205lbs x 8 (no belt)
205lbs x 6
-245 felt a little lighter than I thought it would for close grips

Pullups
BW x 8
BW x 7
BW x 6
BW x 6

Standing Barbell Military Press
45lbs x 8
95lbs x 8
115lbs x 4
145lbs x 2 sets x 6 reps (wrist wraps on)
145lbs x 4

Neutral Grip T-Bar Lever Rows
+45lbs x 10
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 6 reps

Cable Pushdowns
80lbs x 10
80lbs x 6
70lbs x 8

stretch, rotator cuff work & band pull aparts

Haven't had much motivation/desire to train the last couple weeks, probably lack of sleep. Taking next week off for finals & Thanksgiving, then hit things fresh.

Pud
11-28-2009, 10:06 PM
Friday's 11/27/09 Training

Speed Box Squats to low box.
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on)

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+65lbs x 3 sets x 8 reps

Declined Weights Situps
+25lbs x 8
+45lbs x 6
+65lbs x 3 sets x 8 reps

Hip adductor/abductors
2 sets of each

Standing Cambered Bar Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 3 sets x 12 reps

stretch

Pud
11-29-2009, 01:40 PM
Flat Bench Warmups
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)

3-Board Press
225lbs x 3 (belt on)
255lbs x 3
275lbs x 3
300lbs x 2, missed 3rd
285lbs x 3 sets x 3 reps

Neutral Grip Cable Rows
110lbs x 12
140lbs x 12
160lbs x 10
140lbs x 12

Neutral Grip DB Presses
60lbs x 8
75lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 7

Rope Face Pulls
90lbs x 12
100lbs x 2 sets x 12 reps
100lbs x 10

Tricep Pushdowns
70lbs x 2 sets x 12 reps

Was moving through sets fairly quick, at least it felt like it, but I didn't really feel too taxed, which is good.

I'll probably get my squat videos up from 2 weeks ago sometime today.

Pud
11-30-2009, 06:38 PM
Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3 sets x 8 reps

Good Mornings (no belt)
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 3 sets x 6 reps
-Haven't done these for a while

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

DB Hammer Curls
45lbs x 2 sets x 6 reps per arm

HS Preacher Curls
+45lbs x 6
+70lbs x 2 sets x 6 reps

stretch & grip work

I'll probably throw the briefs on next week and go for 6 sets of 3 @ 405.

Pud
12-02-2009, 06:27 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Neutral Grip Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Seated DB Shoulder Press
45lbs x 6
60lbs x 3 sets x 8 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 8 reps

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Pud
12-04-2009, 05:57 PM
Speed Box Squats to low box
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps (briefs on)
1 min RI's

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+70lbs x 4 sets x 6 reps

Decline Situps
+25lbs x 8
+50lbs x 6
+75lbs x 6
+75lbs x 2 sets x 8 reps

Cybex Ab Crunch
#10 x 10
#10 x 12

Hip abductor
#10 x 10
#8 x 10

Hip adductor
#10 x 12
#10 x 15

Barbell Shrugs
135lbs x 12
225lbs x 12
275lbs x 10
295lbs x 2 sets x 10 reps

stretch & grip work

Pud
12-06-2009, 02:40 PM
Last Sunday when I went to grab the boards in the locker room, I noticed a brown rucksack in the locker. My training partner looked in it later to find some chains, so I decided to try them this week.

Flat Barbell Bench Warmups
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 3 (belt on)

Added ~45lbs worth of chains (put the bag on the scale, weighed ~45lbs total). The way I had them set up, I'm guessing they added ~30lbs around lockout.
135lbs + chains x 5
185lbs + chains x 3
225lbs + chains x 3
275lbs + chains x 0 - real ugly miss, lucky I didn't screw my shoulder up. Could have been partly due to the chains on the ground being closer to my head than down where I touch with the bar, I moved them down after that and it seemed better.

255lbs + chains x 1 -grind
225lbs + chains x 3 sets x 3 reps

Neutral Grip Cable Rows
140lbs x 8
160lbs x 3 sets x 10 reps

DB Floor Press
70lbs x 12
70lbs x 8
70lbs x 6

Rope Face Pulls
90lbs x 8
110lbs x 3 sets x 8 reps

DB Skull Crushers
25lbs x 10
25lbs x 9
25lbs x 7

stretch, rotator cuff work & band pull aparts


Got videos of bench, upload later today

Pud
12-06-2009, 08:32 PM
Today's training:
http://www.youtube.com/watch?v=1T2Bhe9evrM

Pud
12-07-2009, 07:09 PM
Barbell Free Squats
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (briefs on)
315lbs x 3
365lbs x 2
405lbs x 6 sets x 3 reps
-formed seemed off, I guess I'll see in the videos.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
245lbs x 2 sets x 8 reps
245lbs x 12

Standing Ab Pulldowns
90lbs x 6
100lbs x 3 sets x 10 reps

Standing Barbell Curls
85lbs x 8
85lbs x 8
85lbs x 5

stretch & grip work

Might not get videos up til tomorrow

Pud
12-09-2009, 03:41 PM
Speed Bench
45lbs 3 sets of 10-15
95lbs x 8
135lbs x 2
Close Grip
155lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Neutral Grip Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 2 sets x 6 reps

Seated DB Shoulder Press
50lbs x 6
70lbs x 3 sets x 6 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+200lbs x 3 sets x 6 reps
+140lbs x 10

stretch, rotator cuff work & band pull aparts

Pud
12-09-2009, 07:16 PM
Monday's squats:
http://www.youtube.com/watch?v=s3kfSXaZhrs

Pud
12-11-2009, 06:13 PM
Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3
275lbs x 6 sets x 3 reps - 1 min RI's

Glute Ham Raises
BW x 4 sets x 10 reps

~80 degree decline situps
BW x 20
BW x 15
BW x 12

Cambered Bar Standing Shrugs
135lbs x 10
185lbs x 10
225lbs x 8 (straps)
275lbs x 3 sets x 12 reps

Pull Throughs
150lbs x 12
170lbs x 2 sets x 12 reps

stretch & grip work

Pud
12-13-2009, 11:37 AM
Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
255lbs x 1
275lbs x 3 sets x 2 reps

HS Rear Delt Rows
+90lbs x 8
+140lbs x 6
+200lbs x 2 sets x 10 reps

DB Neutral Grip Press
65lbs x 6
80lbs x 2 sets x 8 reps (wrist wraps on)

Rope Face Pulls supersetted w/ Band Tricep Pushodowns
-Face Pulls
100lbs x 2 sets x 12 reps
-Light & Mini Pushdowns
x 15
x 12

stretch & rotator cuff work

Pud
12-14-2009, 05:50 PM
Did some light messing around today since I'll be squatting/deadlifting heavy at Lexen Friday.

Front Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (belt on)
225lbs x 3
275lbs x 3 sets x 3 reps - was able to keep my elbows up better at this weight than I have before.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 3 sets x 10 reps

Kneeling Rope Ab Pulldowns
150lbs x 10
170lbs x 12
190lbs x 2 sets x 10 or 12 reps, forget

Cybex Ab Crunch
#10 x 2 sets x 12 reps

DB Hammer Curls
25lbs x 5 reps per arm
40lbs x 2 sets x 8 reps per arm

stretch & grip work

A guy named Phil deadlifted 475lbs today, and he weighs about 160lbs, I think he's about Carter's age. His form could use a little work, but the pull didn't look like much of a strain for him.

Pud
12-17-2009, 05:07 PM
First day at Lexen today, it went pretty well. I'll be squating/deadlifting there tomorrow too.

Floor Press
45lbs x 15
135lbs x 8
155lbs x 5 (wrist wraps on)
205lbs x 3
225lbs x 2
245lbs x 1
265lbs x 1
285lbs x 1 - grinder, meets "PR", although I may have had a slight spot on my old PR.

Standing Military Press
95lbs x 8
135lbs x 5
155lbs x 5
175lbs x 4 - rep PR by 1 rep

Tricep Pushdowns
3 sets

Tricep Extensions w/ rope
2 sets

Tricep Extensions w/ band
2 sets

Chest Supported Rows
+45lbs x 10
+90lbs x 8
+115lbs x 3 sets x 8 reps (2 plates & a quarter)

Face Pulls w/ Rope
3 sets

rotator cuff work & band pull aparts


Ian's already calling me "Pud" ...

Pud
12-18-2009, 05:25 PM
Barbell Box Squats to parallel foam pads (65lbs bar) Chains were fully suspended, so it was difficult to keep the bar stable.
65lbs x 8
155lbs x 5 (wrist wraps on)
155lbs + 100lbs of chains x 2 (belt on)
155lbs + 200lbs of chains x 2 sets x 2 reps (briefs & suit on)
205lbs + 200lbs of chains x 1
-Went alright, I would've tried another 50lbs, but was told I was done for today.

Conventional Deadlifts
135lbs x 3
225lbs x 3 (belt on)
315lbs x 1
405lbs x 1
455lbs x 1
495lbs x 1

Decline Situps with Sandbag (not sure how much it weighs)
3 sets x 15 reps

stretch & grip work

Pud
12-20-2009, 02:32 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 3 reps
Wide Grip
165lbs x 2 sets x 3 reps - ~1.5 min RI's

Pullups
BW x 4 sets x 8 reps

Flat DB Bench Press
60lbs x 6
75lbs x 3 sets x 8 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 6
+140lbs x 6
+160lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Pud
12-22-2009, 07:31 PM
Speed Box Squats to Parallel against Light Bands
45lbs x 12
added bands
45lbs + Bands x 10
135lbs + Bands x 6
135lbs + Bands x 3
185lbs + Bands x 3 (wrist wraps on)
225lbs + Bands x 6 sets x 3 reps (belt on) - ~1-1.5 min RI's

Hyper Extensions
BW x 8
BW + 25lbs x 8
BW + 50lbs x 6
BW + 70lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 10
110lbs x 3 sets x 8 reps

Farmer's Walks
75lbs DBs x 3 round trips - 1.5 min RI's
-Each round trip is about 100-120ish ft.

stretch & grip work

Pud
12-31-2009, 04:33 PM
Been sick for a little over a week, but I'm almost back to normal, finally. I haven't been in the gym since the 22nd.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 sets x 5 reps (belt on)
225lbs x 6

1-arm DB Rows
65lbs x 6
80lbs x 3 sets x 8 reps

Neutral Grip DB Presses
55lbs x 6
70lbs x 2 sets x 8 reps (wrist wraps on)
70lbs x 6

Rope Face Pulls
90lbs x 2 sets x 15 reps

Band Tricep Pushdowns
Light & Mini x 15
Light & Mini x 10

stretch, rotator cuff work & band pull aparts

Took things fairly easy today, 225 didn't feel as heavy as I was expecting, and surprisingly my weight has stayed up while sick. I was ~212 today. I wanted to get a couple moderate sessions in before going to Lexen next week.

Pud
01-02-2010, 02:05 PM
Barbell Low Box Squats
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3 sets x 5 reps

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

DB Hammer Curls
35lbs x 8 reps per arm
35lbs x 10 reps per arm

stretch & grip work

Pud
01-03-2010, 02:01 PM
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Pullups
BW x 5 sets x 6 reps

Standing Barbell Military Press
45lbs x 2 sets x 10 reps
95lbs x 8
115lbs x 4
135lbs x 8
135lbs x 7
135lbs x 6

HS Rear Delt Rows
+140lbs x 8
+200lbs x 2 sets x 8 reps

stretch, rotator cuff work & band pull aparts

Strength/endurance is definitely still down from being sick, hopefully it comes back in the next week or so.

Pud
01-05-2010, 05:56 PM
Speed Box Squats to parallel against Light Bands
45lbs x 2 sets x 10 reps
added bands
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 2 reps (belt on) - 1 min RIs

Hyper Extensions
BW x 8
BW + 25lbs x 6
BW + 60lbs x 4 sets x 8 reps

Decline Situps
+25lbs x 8
+50lbs x 6
+70lbs x 3 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 12 reps

HS Standing Shrugs
+180lbs x 16
+270lbs x 2 sets x 12 reps
+270lbs x 16

stretch & grip work

Pud
01-07-2010, 05:36 PM
"Interesting" lifting day.

Didn't make it to Lexen today. The group starts at 4:15, and I don't get out of class until 4:00 on Thursdays, so best case I get there around 4:30-4:40. There was a pretty bad snowstorm from about 1:30-6:00, and it was 4:20 by the time I even got to Polaris, so I decided not to go. It would've been 5:30 or later by the time I got there.

Luckily there were enough people at my local gym to help with board presses tonight...

On my warmups however, I was getting the 25's... I touched one and it was only on the rack by about 1/3, as soon as I touched it, it fell, I tried to grab it and got my right ring finger smashed between that and the 45's. It's got some internal bleeding and swelling and it's turning black, so I've been icing it. I probably won't be able to deadlift very heavy tomorrow, so I might end up having to do speed pulls.

Flat Bench warmups
45lbs x 2 set x 16 reps
*finger smash*
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3

3-Board Press
225lbs x 3 (belt on)
255lbs x 3 (wrist wraps on, kept right a bit loose)
275lbs x 2 sets x 3 reps
285lbs x 4 sets x 3 reps
-Didn't go as heavy as I wanted, so I upped the volume a bit... The last set was by far the best, each rep was up in 1 sec or less after it touched the boards.

T-bar Neutral Grip Lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 8 reps (3 plates)

DB Neutral Grip Presses
60lbs x 6
75lbs x 3 sets x 8 reps (no wrist wraps)

Rope Face Pulls
100lbs x 10
100lbs x 12

Tricep Band Pushdowns
Light + Mini x 15
Light + Mini x 10

stretch & band pull aparts

Pud
01-08-2010, 05:47 PM
Decent squat session at Lexen today.

Barbell Squats to suspended chains, ~2 inches above parallel with ~1 sec pause on chains

65lbs x 5
155lbs x 5
205lbs x 4 (wrist wraps on)
245lbs x 4 (belt on)
295lbs x 3
335lbs x 1 (briefs & suit on)
385lbs x 1
425lbs x 1
475lbs x 1
515lbs x 1
565lbs x 1
585lbs x 1 - "PR" never really done these before

Chain Suspended Good Mornings (were about "One inch high and made a 100lbs difference.")
45lbs x 8
135lbs x 5
185lbs x 5 (wrist wraps on)
225lbs x 5
275lbs x 3 sets x 3 reps (belt on)

Standing Ab Pulldowns on Cable machine
90lbs x 2 sets x 10 reps

Standing Abs with Band
Band x 20
Band x 40

Decline Situps
sandbag x 2 sets x 12 reps (not sure what weight it is)

Hammer Curls
33lbs(?) DBs x 2 sets x 10 reps per arm
33lbs DBs x 8 per reps arm

stretch

My finger's worrying me a bit... It's been pretty numb, and has a decent bit less sensation in it than the others, and it's also colder than the others when I put it up to my face. I'm going to try to get in to the doctor tomorrow, I'd rather not end up losing it.

PeteTheGreek
01-08-2010, 07:26 PM
(were about "One inch high and made a 100lbs difference.")

Lol, You were way more than one inch high, you were almost at a 45 degree angle. You need to be at a 90 degree angle. Next time take 2 links away and see what happens. It's the same with the squat. Each of those one inch pads will add about 50 lbs to your squat.

Pud
01-08-2010, 07:50 PM
On the squats, I was mostly trying to go heavy today, not necessarily hit parallel. I haven't gone that heavy for a while.

Pud
01-09-2010, 09:32 AM
I ended up calling the doc last night, described how it looked and felt to him and he wanted me to get it checked at the ER that night. Turns out, my finger's broken... I thought it would have hurt more than it did, but my body's just numbed the whole area.

I have to wear a metal splint on there for a few weeks, and keep pressure off the finger, so I won't be benching or deadlifting heavy for a while. Squats I can work around with different bars, and I'll probably substitute good mornings for deadlifts. They said no heavy lifting for 2-8 weeks (I can take the splint off around 2-3 week), but realistically, that's not going to happen, I'll just have to work around it and keep pressure off of it. Upper body's going to be trickiest, I'll probably do what I can with hammer strength machines and keep my palm open, and maybe light DB work for the first couple weeks.

xrays:
http://img8.imageshack.us/img8/7351/xrayfinger2.jpg

http://img195.imageshack.us/img195/3634/xrayfinger1.jpg

Pud
01-10-2010, 02:23 PM
Feeling out what I can do upper body wise with the finger today. Hammer Strength stuff isn't too bad keeping my palm open and keeping most pressure between my middle finger and thumb. I definitely can't use as much weight as normal with a full grip though.

The hardest thing to work around is back work, there's not much I can do at all. I tried to grip with lat pulldown with my middle, index, and thumb with 80lbs, and it wasn't happening. The one thing I could do was standing 1 arm cable rows using my strap, and just using my index and thumb to grip the handle.

I could do a lot more if I could get ahold of a wrist strap that was very long so I could tie a tight knot on handles.

Hammer Strength Flat Bench (feels more like an incline to me)
+90lbs x 8
+140lbs x 2 sets x 10 reps

Hammer Strength Decline Bench (feels more like how I normally flat bench)
+90lbs x 8
+180lbs x 2 sets x 8 reps

standing 1-arm cable rows
40lbs x 3 sets x 20 reps per arm

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 3 sets x 8 reps

Rear Delt Flies on Pec Deck
80lbs x 12
80ls x 15

12 minutes incline treadmill walking
3mph
increased resistance up to 6 over 9 minutes
.60 miles

stretch, rotator cuff work & band pull aparts (had to grab the bands much wider than normal)

Making an appointment with a hand doctor this week to see what they think. I doubt they'll want to do anything with it, it looks pretty clean.

Pud
01-12-2010, 06:22 PM
Pretty good news from the orthopedic Dr. today. They put a small splint on only restricting movement at the first joint instead of all three, and she told me I could take it off in the gym. She also said I can go ahead and grip things, but just be aware of any pain.

I'm slowly getting a little more feeling back, and it's kind of tingly when it touches things, but not painful. I'll try benching Thursday and see how it feels. The only time it every really hurts is if there's movement at the first joint.

Hatfield Bar Low Box Speed Squats
65lbs x 2 sets x 8 reps
165lbs x 6
165lbs x 3
215lbs x 3 (belt on)
255lbs x 6 sets x 2 reps - ~1 min RIs

Glute Ham Raises
BW x 4 sets x 10 reps - felt like giving up at 8 on last set

Decline Situps
+25lbs x 8
+50lbs x 8
+70lbs x 3 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 15 reps

Hammer Strength Machine Shrugs
+180lbs x 3 sets x 20 reps - Heaviest I felt comfortable with at this point, pulling movements aggravate it the most.

stretch

Pud
01-14-2010, 05:05 PM
Pretty good workout tonight, kept the splint off and no pain in the finger.

Barbell Floor Press with Chains
45lbs x 10
95lbs x 8
135lbs x 6
135lbs + 110lbs of chains x 3 (wrist wraps on)
155lbs + 110lbs of chains x 1 (belt on)
185lbs + 110lbs of chains x 1
205lbs + 110lbs of chains x 1
215lbs + 110lbs of chains x 1
225lbs + 110lbs of chains x 0 - Got it about 2/3 or 3/4 up, held it there for 3-5 seconds and missed it

Chest Supported Rows w/ choked mini band
+45lbs x 8
+90lbs x 4 sets x 8 reps

Neutral Grip DB Presses
60lbs x 6
75lbs x 2 sets x 10 reps (wrist wraps on) - rep PR??????
75lbs x 2 sets x 8 reps
-The hex DBs here feel lighter than the plate DBs at my other gym

Rope Face Pulls
3 sets x 12 reps

Tricep Pushdowns
70lbs x 2 sets x 10 reps

rotator cuff work & band pull aparts

Pud
01-15-2010, 05:17 PM
I'm going to be training raw from here on out until the April 24th meet, then I'll probably look into some decent equipment.

Barbell Squats with reverse monster mini bands
155lbs x 6
205lbs x 5 (wrist wraps on)
245lbs x 5 (belt on)
295lbs x 3
335lbs x 1
385lbs x 1
425lbs x 1
475lbs x 1
515lbs x 1
575lbs x 1
-I need to work on keep my back upright and keeping the bar a little higher on my back.

Cambered Bar Good Mornings to suspended chains (no belt)
150lbs x 5
200lbs + 40 lbs chains X 5
200lbs + 80 lbs chains X 5
200lbs + 120 lbs chains X 5
200lbs + 160 lbs chains X 5

Glute Ham Raises
BW x 7
BW x 6
-nothing left after Good AMs

Standing Ab Pulldowns
90lbs x 10
100lbs x 5
90lbs x 2 sets x 10 reps

Weighted Planks
85lbs vest on back x ~35 seconds
85lbs vest + 25lbs plate x ~30 seconds
85lbs vest + 45lbs plate x ~30 seconds

DB Hammer Curls
33lbs x 5 reps per arm
45lbs x 2 sets x 6 reps per arm

stretch

Won't be doing grip work for at least 2-3 weeks until the finger has time to heal. I might try to deadlift next week.

Pud
01-17-2010, 02:20 PM
Decent session today, only took about an hour.

Speed Bench Press
45lbs 2 sets x 15 reps
95lbs x 8
Close Grip
145lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 2 sets x 3 reps
Wide Grip
145lbs x 2 sets x 3 reps - 1 min RI's

Pullups
BW x 3 sets x 8 reps
BW x 6

-Was debating whether or not to try these, but figured I'd try as set and see how it felt, and do lat pulldowns if it bothered my finger. I actually felt fairly strong on these today.

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
145lbs x 8 (wrist wraps on) - Rep PR???? I think my previous best was multiple sets of 6.
145lbs x 7
145lbs x 6

1-arm DB Rows
70lbs x 6
85lbs x 2 sets x 8 reps

stretch

-I just figured out today that for the past 4-5 years I've been lifting at the gym by my house, the dumbbells are actually 5lbs heavier than they're labeled. The label is only for the weight of the plates, not the handle. I knew the hex dumbbells at Lexen felt lighter.

douglasoh5
01-17-2010, 04:22 PM
Stong lifting man...you from cbus? you been around the meets much? Im usually at them..I lift out at elite..the names rich douglas

Pud
01-17-2010, 09:33 PM
Stong lifting man...you from cbus? you been around the meets much? Im usually at them..I lift out at elite..the names rich douglas

Yep, I'm from Westerville. I haven't been around meets much lately, but I'll be at the Feb 6th/7th Pro/Am, and I'm competing in the April 24th meet.

Pud
01-18-2010, 03:39 PM
Speed Barbell Box Squats to parallel
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - 1 min RI's
-Took vids to see how form was, tried to get the bar higher and stay more upright

Hyper Extensions
BW x 10
+25lbs plate x 8
+60lbs EZ curl bar in elbows x 9
+60lbs EZ curl bar in elbows x 12
+60lbs EZ curl bar in elbows x 12

Decline Situps
+25lbs plate x 10
+55lbs DB x 8
+75lbs DB x 2 sets x 10 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 12
100lbs x 12

Standing Hammer Strength Shrugs
+180lbs x 10
+270lbs x 12
+270lbs x 12
+270lbs x 15

stretch

douglasoh5
01-18-2010, 07:40 PM
Yep, I'm from Westerville. I haven't been around meets much lately, but I'll be at the Feb 6th/7th Pro/Am, and I'm competing in the April 24th meet.

I should be at the pro am too and am gona compete at the april meet too.

Pud
01-21-2010, 05:18 PM
I should be at the pro am too and am gona compete at the april meet too.

Sounds good, maybe I'll see you there.

_______________________________________________

Pretty good bench day today.

Flat Barbell Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
245lbs x 1
275lbs x 1
300lbs x 1 - PR, might have had another 5-10lbs in me

Chest Supported Rows w/ choked mini
+45lbs x 8
+100lbs x 4 sets x 8 reps

DB Neutral Grip Press
65lbs x 6
80lbs x 10
80lbs x 8
80lbs x 10, was spotting and had more rest for this one

Rope Face Pulls
x 15
one plate heavier x 12

Standing Tricep Pushdowns
70lbs x 12
70lbs x 10

rotator cuff work & band pull aparts

-On Bobby's first 335 attempt (shirted) he gave us a bit of a scare. He got it about half way up, then lost it very fast and face planted it around his neck/chin area. I'm glad we were able to catch it.

Pud
01-22-2010, 05:29 PM
Barbell Box Squats to parallel foam pads
55lbs x 10
145lbs x 6
235lbs x 3 (belt & wrist wraps on)
235lbs + 2 sets of chains x 3
235lbs + 3 sets of chains x 2 sets x 3 reps
235lbs + 4 sets of chains x 2 sets x 2 reps
235lbs + 5 sets of chains x 2 sets x 2 reps
-tried to work on keeping the bar higher, back straight, and elbows tucked under

I'm guessing each set of chains adds about 50lbs at the top, making each chain ~25lbs.

Conventional Deadlifts against bands
135lbs x 6
225lbs x 3 (belt on)
added double choked minis
225lbs x 1
added lights
225lbs x 1
275lbs x 1
added monster minis
315lbs x 1
335lbs x 0, missed about when I got it to my knees.
-I might have the spots wrong where we added the bands, but that's what I remember... I think the total band tension at the top was probably around an added 250-300lbs.

Reverse Hypers
+140lbs x 8
+140lbs x 10
+210lbs x 8

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

Decline Situps
Heavy Sandbag x 10
Heavy Sandbag x 8
-This sandbag has to be at least 70lbs, feels harder than using a 70lbs dumbbell on my chest to me.

stretch

Pud
01-24-2010, 01:53 PM
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps - 1 min RI's

Pullups
BW x 2 sets x 10 reps

Lat Pulldowns
150lbs x 10
160lbs x 10

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 3
135lbs x 2 (wrist wraps on)
155lbs x 2 sets x 6 reps
155lbs x 5

1-arm DB Rows
75lbs x 6
90lbs x 3 sets x 8 reps

stretch, rotator cuff work & band pull aparts

12 mins incline treadmill walking

Pud
01-26-2010, 06:22 PM
Speed Deadlifts @ ~60%
135lbs x 10
135lbs x 3
185lbs x 3
225lbs x 2 (belt on)
275lbs x 2
315lbs x 4 sets x 2 reps - ~1-1.5 min RIs

Pull Throughs
150lbs x 10
170lbs x 12
190lbs x 2 sets x 12 reps

Kneeling Ab Pulldowns
150lbs x 10
170lbs x 12
190lbs x 2 sets x 12 reps (felt stronger at this weight than ever before)

~80 degree declined situps
BW x 15
BW x 2 sets x 10 reps

DB Farmer's Walks
75lbs DBs x 3 round trips (each round trip ~60-80 yards)

stretch & grip work

First time doing grip work since breaking the finger, didn't feel too bad, but pretty sure grip's weaker.

BW's hovering around 208-209 in the AM, and 212-213 mid day.

Pud
01-28-2010, 05:39 PM
Got there after the group had started, so I had to start a little heavier than I wanted

Floor Presses with chains
45lbs + ~260lbs of chains x 3
45lbs + ~310lbs of chains x 2 (wrist wraps on)
65lbs + ~310lbs of chains x 1
45lbs + ~360lbs of chains x 1
45lbs + ~410lbs of chains x 1
65lbs + ~410lbs of chains x 1
95lbs + ~410lbs of chains x 1 - Grinder at lockout, seemed like it took 8-15 seconds to finish.

-Just guessing the total weight of the chains... We had 1 big chain and 5 small ones per side. The big chain had both ends of the loop on the bar, and the small ones were hanging on the bar by their middle.

At lockout there are still some links on the ground, so I'd take anywhere from 50-100lbs off the total weight of the chains at lockout making the last set anywhere from about 405-455lbs at lockout fully extended. At the bottom, the last set felt like about 225-265lbs or so.

Chest Supported Rows against choked mini band
+45lbs x 8
+70lbs x 6
+110lbs x 3 sets x 8 reps

Neutral Grip DB Presses
65lbs x 6
85lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
x 12
1 plate heavier x 3 sets x 10 reps

Band Pushdowns
Light & Mini x 20
Light & Mini x 10
Light & Mini x 10

rotator cuff work & band pull aparts

Pud
01-29-2010, 05:24 PM
Barbell Box Squats to Parallel against Bands
55lbs x 8
55lbs + Strong Bands (blues) x 5
55lbs + Strong & Mini Bands (purples) x 3
105lbs + Strong & Mini Bands x 3
145lbs + String & Mini Bands x 3 sets x 3 reps
-To me, the band tension felt like 500+ at the top... I had more trouble unracking this than I have 500-600 straight weight when I've done high boxes.
-It took me a while to get my setup down, the last set was the only one I really felt comfortable with on setup.

Conventional Deadlifts from 3 elevated pads (like a rack deadlift), this only elevates it about 3 inches
245lbs x 3
335lbs x 3
425lbs x 1
475lbs x 1
515lbs x 1
545lbs x 0 - got it maybe 1 inch off the pads
-fried after squatting with bands

Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 8 reps

Decline Situps w/ Big Sandbag
3 sets x 10 reps

-Done, not deadlifting next week, at least not heavy.

Pud
01-31-2010, 12:39 PM
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3 (wrist wraps on)
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RIs

Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 2 sets x 6 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 3
145lbs x 3 sets x 6 reps (wrist wraps on)

1-arm DB Rows
65lbs x 6
80lbs x 2 sets x 12 reps

DB Hammer Curls
45lbs x 6 reps per arm
40lbs x 8 reps per arm

HS Preacher Curls
+45lbs x 6
+70lbs x 8
+70lbs x 6

stretch, rotator cuff work & band pull aparts

BW was 217 after workout today, after pigging out last night, I could feel it on the pullups.

Pud
02-02-2010, 06:10 PM
Been feeling a little run down the last few days, I'll probably deload next week.

Speed Box Squats to low box
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on) - 1 min RIs

Hyper Extensions
BW x 8
+25lbs plate x 8
+50lbs DB x 6
+70lbs DB x 2 sets x 10 reps
+70lbs DB x 8

Standing Ab Pulldowns w/ Rope
90lbs x 8
100lbs x 3 sets x 12 reps

Glute Ham Raises
BW x 2 sets x 10 reps

Cybex Ab Crunch
#10 x 10
#10 x 12

Standing Shrugs w/ Cambered Bar
135lbs x 10
225lbs x 12 (straps)
275lbs x 2 sets x 15 reps

stretch & grip work

BW was 215lbs after workout - If I find I keep going up, I'll need to watch my calories a bit more to say between 208-210 for the April meet.

Pud
02-04-2010, 04:56 PM
Freezing at Lexen today. They were moving the monolifts & benches for the meet, so the garage door was open. First time I've done a whole workout with my hoodie on.


Bench press from suspended chains, about 1/2 way between chest and lockout.

45lbs x 10
135lbs x 8
185lbs x 6 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 1
265lbs x 1
275lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1
345lbs x 0 - got it maybe .5-1 inch off the chains and couldn't make it go anywhere.

Neutral Grip Presses with Tricep Bar (I think the bar weighs about 25-35lbs)
bar x 10
bar + 50lbs x 8
bar + 70lbs x 8
bar + 90lbs x 10
bar + 110lbs x 10
bar + 110lbs x 10
bar + 110lbs x 8

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+135lbs x 3 sets x 8 reps (3 plates)

Rope Face Pulls
2 sets x 12 reps

Tricep Band Pushdowns
Light & Mini x 2 sets x 15 reps
Light & Mini x 12

rotator cuff work & band pull aparts

Pud
02-12-2010, 05:14 PM
Decent day, I've had a cold for the past week or so, so I took most of this week off as a deload, felt decent enough today.

Barbell Box Squats to parallel with fully suspended chains

60lbs bar + 110lbs hanging chains x 6 (170lbs total weight)
60lbs bar + 110lbs hanging chains x 5 (170lbs total weight) (belt on)
60lbs bar + 220lbs hanging chains x 3 (280lbs total weight)
60lbs bar + 330lbs hanging chains x 2 sets x 2 reps (390lbs total weight)
60lbs bar + 220lbs hanging chains + 50lbs of plates x 2 sets x 2 reps (330lbs total weight)

Conventional Deadlifts off floor + chains
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
405lbs x 1
405lbs + 40lbs of chains x 1
405lbs + 80lbs of chains x 1
405lbs + 120lbs of chains x 1
405lbs + 160lbs of chains x 1
405lbs + 200lbs of chains x 1 - Maybe the overall heaviest deadlift I've done, all chains off the floor a little before lockout.
-Ripped about a dime size callous open

Hyper Extensions
BW + small sandbag x 2 sets x 10 reps
BW x 10 reps

Weighted Planks
BW + 85lbs vest + 25lbs plate x 35 seconds
BW + 85lbs vest + 45lbs plate x 25ish seconds
BW + 85lbs vest + 45 & 25lbs plates x 15-20ish seconds

Standing Ab Pulldowns
90lbs x 2 sets x 10 reps

stretch

Found out the April 24th IPA meet's canceled, so I need to either find another IPA meet before then, or see if I have a chance at any of the SPF records for the April 24th meet.

Pud
02-14-2010, 10:59 AM
Speed bench against minis doubled to 90lbs DBs
45lbs x 20
added bands
45lbs x 10
95lbs x 8
Close Grip
135lbs x 3 sets x 3 reps -(wrist wraps on)
Mid Grip
135lbs x 3 sets x 3 reps
Wide Grip
135lbs x 3 sets x 3 reps - 1 min RI's

Pullups
BW x 10
BW x 8
BW x 6

Lat Pulldowns
120lbs x 6
150lbs x 2 sets x 12 reps

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 3 sets x 8 reps

T-bar Lever Machine Rows (took it easy on these today, back's fried from Friday's deadlifts)
+45lbs x 8
+90lbs x 6
+115lbs x 2 sets x 10 reps

DB Hammer Curls
40lbs x 10 reps per arm
40lbs x 8 reps per arm

stretch, rotator cuff work & band pull aparts

BW w/ clothes on was 216.5 after workout... Highest I've been in a while, but a good 3-4lbs is water/liquid from before/during workout.

Pud
02-16-2010, 05:02 PM
Speed Box Squats to Parallel Box

45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on) - 1 min RI's
-Worked with a wider stance today, felt pretty decent, I don't know how it'd feel losing the box though.

Pull Throughs (on lighter of 2 cables stacks)
4 pins from stack x 10
stack x 4 sets x 12 reps

Cybex Leg Press
+180lbs x 10
+360lbs x 6
+450lbs x 8
+540lbs x 8
+540lbs x 10 (6 plates per side)

Standing Ab Pulldowns
90lbs x 6
110lbs x 3 sets x 8 reps

HS Machine Shrugs
+180lbs x 12
+270lbs x 3 sets x 12 reps

stretch & grip work

Pud
02-18-2010, 05:50 PM
Flat Barbell Bench
45lbs x 20
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
245lbs x 2
255lbs x 4, failed 5th about 1/3 up
255lbs x 2 sets x 3 reps

Chest Supported Rows
+45lbs x 10
+90lbs x 8
+115lbs x 3 sets x 10 reps

Incline DB Press
60lbs x 8
85lbs x 6 (wrist wraps on)
85lbs x 6
80lbs x 5 - I swear the DB in my right hand was 5-10lbs heavier than the left, my left could have had 1-2 more reps, but my right was done

Rope Face Pulls
50lbs x 12
70lbs x 2 sets x 12 reps

Band Tricep Pushdowns
Light & Mini x 15
Light & Mini x 12
Light & Mini x 8

rotator cuff work & band pull aparts

Pud
02-19-2010, 07:03 PM
Not too bad today... I'm undecided for the April 24th SPF meet whether to do Raw or Single-Ply... They have a seperate division for single vs. multiply equipment, and it looks like the 198 Jr. records I have a good shot at beating (525 squat, 365 bench, 550 deadlift), and they don't have records in the 220 single ply, so I could do that as well and just set the records. If I'm going to do that, I need to get my hands on a bench shirt ASAP since I only have 8 weeks til the meet.





Barbell Squats to parallel against 2 monster minis per side (guessing tension at the top was around 100-150lbs)
55lbs x 8
added bands
55lbs + monster minis x 6
145lbs + monster minis x 3
145lbs + monster minis x 3
195lbs + monster minis x 3 (wrist wraps on)
235lbs + monster minis x 3 ( belt on)
285lbs + monster minis x 3
285lbs + monster minis x 3 (breifs & suit on)
325lbs + monster minis x 2
375lbs + monster minis x 1
395lbs + monster minis x 1
415lbs + monster minis x 1
465lbs + monster minis x 0 - Too big of a jump, I also didn't sit back enough. 20lbs less and I would have made it


2" deficit Conventional Deadlifts off platform
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
365lbs x 3
405lbs x 2
455lbs x 3 sets x 2 reps



Hyper Extensions
BW x 2 sets x 10 reps



Standing Ab Pulldowns
90lbs x 2 sets x 12 reps
90lbs x 10



Delcine Situps
small sandbag x 12
small sandbag x 15



stretch & grip work

Pud
02-21-2010, 02:42 PM
Speed Bench against minis anchored to 90lbs DBs
45lbs x 20
95lbs x 6
added bands
45lbs x 8
95lbs x 6
Close Grip
145lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
145lbs x 2 sets x 2 reps
Wide Grip
145lbs x 2 sets x 2 reps - 1 min RIs

Pullups
BW x 5 sets x 6 reps

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 4 (wrist wraps on)
+180lbs x 8
+180lbs x 6
+180lbs x 5, failed 6th

T-bar lever Machine Rows
+45lbs x 8
+90lbs x 6
+135lbs x 3 sets x 8 reps (3 plates)

Barbell Curls
45lbs x 8
85lbs x 8
85lbs x 6 - lol, I'm so weak at curls

stretch, rotator cuff work & band pull aparts

12 mins incline treadmill walking
.62 miles

Pud
02-25-2010, 05:23 PM
Kinda ****ty day today, felt weak. My left erector's been bothering me a bit the past week too, took Tuesday off to give it a rest, felt a little better yesterday, but feels a little aggravated again from arching benching today. I might do reverse band deadlifts tomorrow, but I'm not doing anything off the floor or against bands/chains.


Flat Barbell Bench warmups
45lbs x 20
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)

3-Boards
225lbs x 3 (belt on)
255lbs x 3
275lbs x 2
300lbs x 1
315lbs x 0

Chest Supported Rows
+45lbs x 8
+90lbs x 6
+115lbs x 3 sets x 10 reps (2 plates & quarter)

Incline DB Presses
60lbs x 6
75lbs x 8 (wrist wraps on)
75lbs x 10
75lbs x 8

Rope Face Pulls
70lbs x 3 sets x 12 reps

Tricep Pushdowns
70lbs x 10
60lbs x 12
60lbs x 10

rotator cuff work & band pull aparts

Pud
02-26-2010, 05:55 PM
Box squats with hanging chains, ~1 link on the floor at lockout
65lbs x 8
65lbs + 110lbs of chains x 5
155lbs +110lbs of chains x 3 (wrist wraps on)
205lbs + 110lbs of chains x 3
245lbs + 110lbs of chains x 2 sets x 3 reps (4 pads on box)
245lbs + 110lbs of chains x 3 sets x 3 reps (2 pads on box)
-Speed felt good, but I'm still having form issues.

Pin 4 Rack Deadlifts (bar right at bottom of kneecap)
135lbs x 6
245lbs x 5
335lbs x 3 (belt on)
425lbs x 1
475lbs x 1
515lbs x 1
565lbs x 1
605lbs x 0 - got an inch or 2 off the pins

Standing Ab Rope Pulldowns
90lbs x 3 sets x 12 reps

Hyper Extensions
BW x 2 sets x 10 reps

-I saw a sight I couldn't believe today, Pete drinking a protein shake and eating a banana after his workout.

PeteTheGreek
02-26-2010, 06:08 PM
Your torso's at a 45 degree angle. I'll try to remember to bring my protractor next week but it should be closer to 90 degrees.

Pud
02-26-2010, 06:17 PM
Your torso's at a 45 degree angle. I'll try to remember to bring my protractor next week but it should be closer to 90 degrees.

Sounds good. Did you take any videos of my sets? I wouldn't mind seeing how bad it is, lol. For me, the hardest part is sitting back AND staying upright, it seems like I either do one or the other. If I stay upright, I go straight down and my knees go over my toes, but if I try to sit back, I don't stay upright. Maybe I'm trying to sit back too much.

I've also noticed, it seems much easier for me to have good form with my briefs & suit than it is raw, it just makes sitting back and staying upright more natural, maybe it's because I can use a wider stance.

PeteTheGreek
02-26-2010, 06:23 PM
check the lexen log, i'll upload it later

Pud
02-28-2010, 03:27 PM
Speed Bench
45lbs x 15
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps - 1 min RIs

Pullups
BW x 3 sets x 8 reps

Standing Military Press on Squat machine
+90lbs x 6
+140lbs x 6
+180lbs x 6 (wrist wraps on)
+200lbs x 2 sets x 6 reps

HS Rear Delt Rows
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 12 reps

DB Hammer Curls
40lbs x 2 sets x 8 reps per arm

12 mins incline treadmill walking

stretch, rotator cuff work & band pull aparts

Pud
03-02-2010, 05:52 PM
Speed Squats to parallel box
45lbs x 10
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 6 sets x 3 reps - 1 min RIs (belt on)
-Trying to work on form, took some video... Seems better, but the video angle's not the best to tell, 3/4 view behind on the floor.

Glute Ham Raises
BW x 3 sets x 10 reps

Pull Throughs
4th pin from stack x 10
stack x 2 sets x 10
stack x 12

Declined Situps
+25lbs x 8
+50lbs x 6
+70lbs x 3 sets x 8 reps

stretch & grip work

BW after workout w/ clothes was ~215-216lbs, I'm definitely staying in the 220's at this point. I'm usually ~210 after getting up.

Today reminded me how much I hate commercial gyms... I got asked to spot 2 people during my workout... The first was doing seated military press behind the neck (as if that in and of itself wasn't bad enough). His first set was 185lbs, and he had about a 4 inch ROM. The next set was 225lbs, he took it down, basically got it stuck on his head, so I took it, then he said "one more" and I had to give him about 50-80lbs the whole way...

The next guy was doing incline benches with 115-145lbs after he did flat with 135-175lbs for multiple sets to near failure... I see him there all the time, doing the same old ****, way too many reps, way too many sets, too little weight, and he never gets bigger or stronger.

Pud
03-02-2010, 07:30 PM
vid
http://www.youtube.com/watch?v=9tMHK-ehvyM

Pud
03-04-2010, 05:20 PM
Today's the best I've felt in a while, been making a point to get consistent sleep in 8+ hours a night, plus the sun was actually out today.

Flat Barbell Bench (had to warmup fast, group was at 205lbs when I got there)
45lbs x 20
135lbs x 6
185lbs x 3 (wrist wraps)
225lbs x 3 (belt on)
245lbs x 2
280lbs x 1
310lbs x 0 - got stuck about 2-3" off chest
275lbs x 3 - rep PR by 1 rep
275lbs x 2
-Probably should've just stuck with 275 and done triples today, but I felt good so I thought I'd give 310 a shot. I think I've been working to a max single on bench a little too often lately.

Chest Support Rows: lower/vertical handles
+45lbs x 8
+90lbs x 6
+125lbs x 3 sets x 8 reps (2 plates & a 35)

Incline DB Press
60lbs x 6
75lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 7

Rope Face Pulls
70lbs x 2 sets x 12 reps
60lbs x 12

Tricep Pushdowns
70lbs x 12
-would've done another set or two, but Dan & everyone was trying to head out

Pud
03-06-2010, 12:32 PM
Yesterday's session: 3/5/2010

The group was doing 3 singles are 80% today... I did 90% (415/460) for the sake of having 4 plates on the bar. Plus I haven't taken any relatively heavy straight weight free squats in a long time.

Barbell Free Squats
45lbs x 10
45lbs x 10
135lbs x 6
225lbs x 5 (belt & wrist wraps on)
275lbs x 3
315lbs x 2
365lbs x 1
415lbs x 3 sets x 1 rep

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 10
245lbs x 10
265lbs x 10
275lbs x 10 rep PR??
245lbs x 15 rep PR???

Standing Ab Pulldowns
90lbs x 10
100lbs x 2 sets x 10 reps
90lbs x 10

stretch & grip work
Got some video, I might try to get it up before work at 5, we'll see... If not, later tonight.

Pud
03-06-2010, 07:33 PM
Videos:
http://www.youtube.com/watch?v=iRzV_71YKdU
http://www.youtube.com/watch?v=vH2jinth7IA
http://www.youtube.com/watch?v=dJ-SzSUCOU8

Pud
03-07-2010, 02:44 PM
Speed Bench
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 2 reps
Wide Grip
155lbs x 2 sets x 2 reps - 1min RIs

Pullups
BW x 9
BW x 8
BW x 7

Standing Military Press on squat machine
+90lbs x 10
+140lbs x 6
+160lbs x 3 sets x 8 reps

HS Rear Delt Rows
+90lbs x 10
+140lbs x 8
+200lbs x 3 sets x 10 reps

DB Hammer Curls
45lbs x 2 sets x 6 reps per arm

HS Preacher Curls
+45lbs x 8
+80lbs x 8
+80lbs x 5

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Reverse Hyper
BW x 2 sets x 15 reps

Thinking about taking a deload week next week. It's pretty much my last chance to before the meet, and I've been feeling more beat up than normal the last couple weeks.

Pud
03-09-2010, 05:28 PM
Deloading this week to hit the last 4 weeks before the meet fresh.

Barbell Free Squats (no belt)
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 10
225lbs x 10
225lbs x 12

Pull Throughs
4th pin from stack 2 sets x 12 reps
stack x 2 sets x 12 reps

Kneeling Ab Rope Crunches
150lbs x 12
170lbs x 2 sets x 12 reps

Cybex Ab Crunch
#10 x 2 sets x 15 reps

DB Shrugs (no straps)
85lbs DBs x 3 reps x 20 reps

stretch & grip work

Reverse Hypers
BW x 2 sets x 15 reps

Pud
03-11-2010, 04:11 PM
Looks like I chose the perfect week to deload, woke up feeling like ****. Sluggish, weak, and my head wasn't ready to lift today. On the up side, my intermittent back issues are gone, feels the best it has in the past two weeks.

Close Grip Barbell Bench Press
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 sets x 10 reps (wrist wraps on)

Neutral Grip Pulldowns
120lbs x 6
140lbs x 3 sets x 12 reps

DB Seated Shoulder Press
40lbs x 6
55lbs x 3 sets x 10 reps

Rows on Horizontal Leg Press
+90lbs x 6
+140lbs x 2 sets x 10 reps

Dips
BW x 20
BW x 10
BW x 10

10 mins elliptical

stretch, rotator cuff work & band pull aparts

Reverse Hyper
BW x 2 sets x 15 reps - these seem to have helped my back more than anything

Pud
03-16-2010, 04:09 PM
First day about after deload, drank about 1/2 gallon of water during my workout, can't wait to see what it's like at Lexen...

Speed Box Squats to low box w/ about 2 second pause on box
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on)

Hyper Extensions
BW x 10
+25lbs x 8
+50bls x 6
+70lbs x 3 sets x 8 reps

Decline Situps
+25lbs x 10
+55lbs x 6
+75lbs x 3 sets x 8 reps

DB Farmer's Walks
75lbs DB's x 3 round trips - 1-1.5 min RIs

stretch & reverse hypers BW x 3 sets x 12 reps

Pud
03-18-2010, 05:22 PM
Pretty bad day overall... Feeling half sick, but not bad enough to not train.

Reverse Blue Band Bench
225lbs x 5
275lbs x 3 (belt & wrist wraps on)
315lbs x 2
365lbs x 1
405lbs x 0 - this just felt really off, had my wrists cocked back pretty early and bar path was too high
405lbs x 0 - felt better, but still nothing after I got it ~2 inches off my chest
315lbs x 5
-I've done 365 x 3 and 375 x 2 with green bands at the other gym, but I guess this rack's a lot lower and even the blues don't give as much as the greens in a higher rack.

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 2 sets x 8 reps
+115lbs x 10

Neutral Grip DB Presses
65lbs x 6
80lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
70lbs x 12
60lbs x 2 sets x 12 reps

Tricep Pushdowns
70lbs x 12
60lbs x 2 sets x 10 reps

rotator cuff work & band pull aparts

Pud
03-19-2010, 05:50 PM
Still a bit sick, but just a low grade fever really, not too bad. Just worked up to openers today, so I didn't have to go balls out.

Barbell Free Squats
45lbs x 3 sets x 10-12 reps
135lbs x 6
255lbs x 3 (belt & wrist wraps on)
345lbs x 1
400lbs x 1
-These were pretty big jumps for me, used to smaller jumps and a lot more warmups

Conventional Deadlifts
245lbs x 3
245lbs x 1
335lbs x 1
425lbs x 1
475lbs x 1
500lbs x 1

Standing Ab Pulldowns
90lbs x 3 sets x 12 reps

stretch & grip work

Reverse Hypers
BW x 2 sets x 12 reps

Pud
03-21-2010, 09:20 PM
Today's workout:

Speed Bench
45lbs x 2 sets x 20 reps
95lbs x 8
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RIs

Neutral Grip Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 8
115lbs x 4
135lbs x 2 sets x 8 reps
135lbs x 6

1-arm DB Rows
70lbs x 6
85lbs x 3 sets x 8 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

Pud
03-23-2010, 05:44 PM
Speed Deadlifts from floor
135lbs x 8
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - ~1min RIs

Front Squats - just felt like doing them today, haven't done them for a long time
45lbs x 2 sets x 8 reps
135lbs x 6
185lbs x 3 (belt on)
225lbs x 8
225lbs x 3 sets x 6 reps

~70 degree decline situps
BW x 20
BW x 2 sets x 12 reps

HS Standing Shrugs
+180lbs x 12
+270lbs x 3 sets x 12 reps

stretch & reverse hypers


Not sure what's going on Thursday & Friday at Lexen this week... Some people are out of town and I heard others are deloading this week. I just deloaded a couple weeks ago, so I'll probably just take some moderate weight on bench and squats for sets of 3-6 or so.

Pud
03-25-2010, 05:32 PM
Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3
255lbs x 2
275lbs x 2, missed 3rd
275lbs x 2, 2nd was a grinder
275lbs x 1, missed 2nd
-Was hoping for 3x3 at 275lbs, but my strength was nowhere to be found

Chest Support Rows against choked monster mini band
+45lbs x 8
+90lbs x 3 sets x 8 reps

DB Neutral Grip Presses
65lbs x 6
80lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
70lbs x 3 sets x 12 reps

Tricep Pushdowns on Cable machine
70lbs x 3 sets x 10 reps

rotator cuff work & band pull aparts

Pud
03-26-2010, 05:12 PM
Decent day today... Sort of a half deload since everyone else was deloading this week.

Barbell Free Squats
55lbs x 10
145lbs x 6
235lbs x 5 (belt & wrist wraps on)
285lbs x 3
325lbs x 3 sets x 5 reps

Chain Suspended good mornings with Giant Cambered Bar
155lbs x 2 sets x 6 reps
205lbs x 5
205lbs + 40lbs of chains x 5
205lbs + 90lbs of chains x 3 sets x 5 reps
-chains are mostly on the floor at bottom & mostly off floor at the top

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

Sled Drags
sled + 155lbs of weight x 1 round trip, forwards one way, backwards on the way back

sled + 125lbs of weight x 1 round trip, forwards one way, backwards on the way back

stretch

Pud
03-28-2010, 02:17 PM
Speed Bench Press
45lbs x 2 sets x 15-20 reps
95lbs x 8
135lbs x 2
Close Grip
165lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 3
155lbs x 3
Wide Grip
155lbs x 2 sets x 3 reps
-These felt slow/off today... Also realized after the 1st mid grip set, I went 10lbs heavier than I intended to today

Neutral Grip Pullups
BW x 6
BW + 25lbs x 3 sets x 5 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
145lbs x 3 sets x 6 reps (wrist wraps on)
145lbs x 5, failed 6th... Probably should've called it done after 3rd set

1-arm DB Rows
75lbs x 6
95lbs x 2 sets x 6 reps
95lbs x 8

DB Hammer Curls
40lbs x 2 sets x 8 reps per arm

stretch, rotator cuff work, band pull aparts & reverse hypers

Pud
03-30-2010, 05:24 PM
Speed Box Squats to parallel box
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
275lbs x 6 sets x 2 reps
225lbs x 2
225lbs x 3 - Playing around with hand placement on the last couple sets. I feel a lot more comfortable with a narrower grip on the bar than the wider grip I've been using lately.

Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
255lbs x 3 sets x 10 reps

Decline Situps
+25lbs x 8
+60lbs x 6
+80lbs x 3 sets x 8 reps

DB Farmer's Walks
80lbs DBs x 3 round trips ~1-1.5 min RIs
-grip barely held on the last trip, ripped open a callous a little bit.

stretch & reverse hypers

Pud
04-01-2010, 05:45 PM
Sort of a weird bench day, but I got some decent work in...

Flat barbell warmups (We were told this competition bar is 50lbs, felt like 55 to me)
50lbs x 4 sets x 12-20 reps
140lbs x 5
190lbs x 3 (wrist wraps on)

3-Board Presses
230lbs x 3 (belt on)
250lbs x 1
280lbs x 1
320lbs x 0 - took it down too slow, a little in and out of my groove
310lbs x 1 - fast & easy, so I went back up...
320lbs x 0 - better than the first attempt, came off boards fast, but lost it higher up
310lbs x 1 - relatively easy again
310lbs x 1 - had to work for this one

Chest Supported Rows against choked mini band
+50lbs x 8
+75lbs x 6
+95lbs x 3 sets x 8 reps

DB Neutral Grip Presses
65lbs x 6
85lbs x 2 sets x 8 reps (wrist wraps on) - maybe rep PR???

Rope Face Pulls
60lbs x 2 sets x 15 reps

Tricep Pushdowns
70lbs x 2 sets x 12 reps

rotator cuff work & band pull aparts

Pud
04-02-2010, 05:18 PM
Barbell Squats with Reverse Monster mini bands
55lbs x 3-4 sets of 8-12 reps
added bands
255lbs x 5 (wrist wraps on)
345lbs x 3 (belt on)
435lbs x 1
485lbs x 1
525lbs x 1
-Shut it down here, goal is to hit 525 again next week with just the normal reverse mini bands instead of the monster minis

Green (average) reverse band Deadlifts
245lbs x 5
245lbs x 3 (belt on)
325lbs x 3
415lbs x 1
465lbs x 1
515lbs x 1
565lbs x 1
605lbs x 1 - PR I've done 600 x 1 before, but the bands I'm pretty sure deloaded a decent bit more than these ones do, either way, still a PR.

Standing Ab Pulldowns with Rope
90lbs x 12 - noticed my hand was bleeding from deadlifts, so switched ab exercises.

Standing Abs with arm loops
70lbs x 10
80lbs x 3 sets x 12 reps
90lbs x 12

Stretch & Reverse hypers

Got some video, might get it up later tonight or sometime tomorrow/tomorrow night.

Pud
04-05-2010, 06:26 PM
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3 (wrist wraps on)
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RIs
-These felt pretty good today, nice and quick, much better than last week.

Pullups
BW x 3
BW + 25lbs x 4 sets x 5 reps

Standing Barbell Military Presses
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 5 reps
-Felt relatively strong on these today

1-arm DB Rows
85lbs x 6
100lbs x 3 sets x 6 reps per arm

Barbell Curls
65lbs x 6
85lbs x 8
85lbs x 6

HS Preacher Curls
+45lbs x 6
+70lbs x 8
+70lbs x 6

10 mins stationary bike

stretch, rotator cuff work & band pull aparts

Friday's training session:
http://www.youtube.com/watch?v=DA1BpVHqIK8

Pud
04-06-2010, 05:24 PM
Speed Box Squats to parallel box
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 6 sets x 2 reps - 1 min RIs

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+70lbs x 2 sets x 8 reps

Glute Ham Raises
BW x 5
BW x 8
BW x 8

Kneeling Ab Pulldowns
150lbs x 12
170lbs x 12
190lbs x 2 sets x 10 reps

Cybex Ab Crunch
#10 x 12
#12 x 8
#10 x 12

Standing Cambered Bar Shrugs
135lbs x 12
225lbs x 12 (straps)
275lbs x 3 sets x 12 reps

stretch & reverse hypers

Pud
04-08-2010, 04:50 PM
Decent day today, wanted to get some volume work in with some moderate doubles. Next week I'll probably just go to my opener for 1-3 singles of paused reps.

Green (average) Reverse Band Bench
135lbs x 12
135lbs x 6
225lbs x 3
225lbs x 3 (belt & wrist wraps on)
275lbs x 3
315lbs x 2
335lbs x 2
355lbs x 1, missed 2nd about half way up
335lbs x 2 or 3 sets x 2 reps

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 8 reps

Neutral Grip DB Press
60lbs x 6
75lbs x 3 sets x 10 reps (wrist wraps on)

Rope Face Pulls
70lbs x 3 sets x 12 reps

Tricep Pushdowns on cable
70lbs x 12
70lbs x 10
70lbs x 12

stretch, rotator cuff work, band pull aparts & reverse hypers

Pud
04-09-2010, 05:55 PM
Not too bad today... I was able to go heavier this week with the reverse red bands than I did last week with the black bands... Weird, guess I was just tired/weak that day.

Barbell Free Squats w/ Reverse Red Bands - deload about 80-100lbs at the bottom and around 40 at the top
60lbs x 10
150lbs x 3
240lbs x 3 (belt & wrist wraps on)
330lbs x 2
420lbs x 1
470lbs x 1
530lbs x 1
540lbs x 1 - form was a little better than 530

2.5" platform + 2 pad elevated deadlifts
225lbs x 3
315lbs x 1
405lbs x 1
455lbs x 1
495lbs x 1
-Cut it here, no more deadlifting til the meet.

Declined Situps
light sandbag x 10
heavy sandbag x 10
heavy sandbag x 8

Standing Ab Pulldowns
90lbs x 3 sets x 12 reps

Sled Drags
3 plates x 4 75 yard trips (2 150 yard trips)

stretch & reverse hypers

Pud
04-11-2010, 02:36 PM
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
155lbs x 2
Close Grip
175lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 2 sets x 2 reps
Wide Grip
175lbs x 2 sets x 2 reps -1 min RIs

Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 2 sets x 8 reps
135lbs x 9, missed 10

1-arm DB Rows
75lbs x 6
95lbs x 5 (straps)
110lbs x 3 sets x 5 reps

stretch, rotator cuff work & band pull aparts

Pud
04-13-2010, 04:32 PM
Speed Box Squats to parallel box
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps - 1 min RIs

Glute Ham Raises
BW x 4 sets x 10 reps - legs felt a little rubbery after this

~70 degree delcined Situps
BW x 20
BW x 15
BW x 12

Standing Cambered Bar Shrugs
135lbs x 10
225lbs x 10
275lbs x 3 sets x 12 reps

stretch & reverse hypers

Pud
04-15-2010, 04:58 PM
Last heavy bench day today. Took 3 singles at my opener with pause & rack commands
DB warmups
33lbs DBs x 15

Flat Barbell Bench
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3
245lbs x 1
275lbs x 3 sets x 1 rep - all paused for 1-2 seconds til press command

Chest Supported Rows
+45lbs x 10
+90lbs x 10
+100lbs x 10
+100lbs x 10
+100lbs x 12

Neutral Grip DB Press
60lbs x 6
75lbs x 3 sets x 10 reps (wrist wraps on)

Rope Face Pulls
60lbs x 3 sets x 15 reps

Tricep Pushdowns
70lbs x 3 sets x 10 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

Pud
04-16-2010, 04:57 PM
Last semi-heavy training day today... Just gonna do some light stuff next week so I don't get too stiff sitting around.

Barbell Free Squats
55lbs x 10
145lbs x 6
235lbs x 5 (belt & wrist wraps on)
285lbs x 3
325lbs x 1
375lbs x 1 (knees wrapped to see how it felt, won't be using them at the meet)

Hyper Extensions w/ Giant Cambered Bar
BW x 10
+25lbs plate x 6
bar x 3 sets x 8 reps, not sure what it weighs, maybe 60ish

Declined Situps
small sandbag x 3 sets x 20 reps

Standing Ab Pulldowns
90lbs x 2 sets x 10 reps

Standing abs on GHR w/ green band
x30

Sled Drags
sled + 95lbs x 4 150 yard trips

stretch & reverse hypers

Pud
04-18-2010, 01:56 PM
Flat DB Bench
35lbs x 10
55lbs x 3 sets x 10 reps

Pullups
BW x 3 sets x 5 reps

Dips
BW x 3 sets x 10 reps

Rows on Horizontal Leg Press
+90lbs x 3 sets x 12 reps

5 mins treadmill walking

stretch, rotator cuff work, band pull aparts & reverse hypers

Pud
04-21-2010, 04:26 PM
I know Pete said not to put a bar on my back this week, but I couldn't resist.

Barbell Free Squats
45lbs x 2 sets x 12 reps
45lbs x 2 sets x 8 reps

Hyper Extensions
BW x 8
+25lbs x 3 sets x 8 reps

Decline Situps
BW x 3 sets x 15 reps

Standing Ab Pulldowns
80lbs x 2 sets x 10 reps

10 mins stationary bike

stretch & reverse hypers

PeteTheGreek
04-21-2010, 06:28 PM
45 lb bar? Now you're ****ed. You'll be lucky to hit your opener

Pud
04-21-2010, 07:07 PM
45 lb bar? Now you're ****ed. You'll be lucky to hit your opener

Don't jinx me.

Pud
04-25-2010, 12:42 PM
It seemed like this meet was cursed or something... Organizational issues, one thing after another, lots of things went wrong for lots of lifters, a number of bomb outs(though that's somewhat normal). The only positive thing I can say for myself is at least I didn't bomb out, and I got another meet under my belt.

After not squatting 450+, I missed my chance of getting a 1300+ total, at that point all I really wanted was a 555 deadlift, but that didn't happen either.

Attempt went:
Squat
1st: 400lbs, good
2nd: 430lbs, miss don't know what happened here
3rd: 430lbs, good - looked high, but judges gave it to me, but if I went any lower, the bar would've hit the support straps. If I pause the video at the lowest point, it looks "vaguely parallel".

Bench
1st: 275lbs, good - fairly easy
2nd: 290lbs, miss - got it to about 2/3 up and couldn't lock it out
2nd: 290lbs, miss - same
-I didn't expect 290 to give me that much trouble, I think it's from lack of consistent board pressing the last few months.

Deadlift
1st: 500lbs, good, easy
2nd: 555lbs, miss - got it to the bottom of my knees, but my hips were too high and out of position to keep it moving
3rd: 555lbs, miss - hardly budged it, nothing left

Got some vids, I'll post some of them later today maybe. Besides mine, I also got a few videos of 2nd & 3rd flight deadlifts from other Lexen members when I was done lifting.

My erector are pretty damn sore today. Depending how I feel, I might not do anything at Lexen this week.

Pud
04-25-2010, 06:15 PM
Vids:

http://www.youtube.com/watch?v=P9sJhGj-IiI
http://www.youtube.com/watch?v=9LVaC-iOKLU
http://www.youtube.com/watch?v=5mVTyi6w4s0
http://www.youtube.com/watch?v=pUM1ZLzKodI
http://www.youtube.com/watch?v=LpnmLj2X51o

Pud
04-30-2010, 06:05 PM
Was debating whether or not to train today since I've gotten about 11 hours of sleep combined the past 3 nights, but figured it had been 6 days since the meet so I need to get back into it. Trained at the North gym by my house today, and realized how spoiled I am having a monolift to squat with, I used to be so much more comfortable walking out weight.


Barbell Free Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
315lbs x 3 (briefs on)
365lbs x 6 sets x 3 reps

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 8
275lbs x 6
295lbs x 2 sets x 8 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps

stretch & reverse hypers

Pud
05-02-2010, 12:33 PM
Standing Barbell Military Press
45lbs x 2 sets x 10-12 reps
95lbs x 8
115lbs x 6
135lbs x 6 (wrist wraps on)
165lbs x 5
135lbs x 2 sets x 8 reps
-probably try and hit 185x3 next week

Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Neutral Grip DB Press w/ miniband in hands & around back
60lbs x 6
75lbs x 3 sets x 8 reps
-These help overload the last 3/4 of the press or so

HS Rear delt rows
+140lbs x 8
+180lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Pud
05-04-2010, 07:18 PM
Barbell Speed Squats to low box
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 2 reps (belt on)

Glute Ham Raises
BW x 2 sets x 10 reps

Declined Situps
+25lbs x 10
+50lbs x 6
+75lbs x 3 sets x 8 reps

Bulgarian Squats
30lbs DBs x 6 reps per leg
60lbs DBs x 2 sets x 8 reps per leg
-Haven't done these forever, nearly killed me

stretch

Pud
05-06-2010, 04:59 PM
Not a too bad today, felt decent. Haven't done reverse band bench with just the lights before so I wasn't too sure what to expect, didn't seem tons different than the averages, maybe 30-40lbs.

Reverse Band Bench Press with Light bands
45lbs x 3 sets x 12 reps
added bands
135lbs x 6
185lbs x 5
225lbs x 3 (belt & wrist wraps on)
275lbs x 2
315lbs x 1
335lbs x 1 - Might have 345-355 in me.

3-Board Press w/ Reverse light bands
315lbs x 5 sets x 3 reps

Supersets of Chest Supported Rows & Chain Tricep Extensions
CSR's:
+45lbs x 10
+90lbs x 6
+115lbs x 8
+125lbs x 3 sets x 8 reps

Chain Tricep Extensions
EZ curl bar w/ 2.5lbs plate & 55lbs chain per side
x8
x7
x5
x5

Rope Face Pulls
60lbs x 3 sets 12 reps

stretch, rotator cuff work & band pull aparts

Pud
05-07-2010, 05:24 PM
First time in both briefs & suit in a while.

Barbell Free Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
225lbs x 5 (belt & wrist wraps on)
315lbs x 3 (briefs & suit on)
405lbs x 3 sets x 3 reps
-Had a little trouble hitting depth on the first set or 2, taking it down faster helped on the 3rd.

Pin 3 rack deadlifts, bar was about 1-1.5 inches below bottom of knee
135lbs x 10
225lbs x 6
315lbs x 1
405lbs x 1
495lbs x 1
545lbs x 1
565lbs x 1 - PR for pin height???
585lbs x 0 - no gas left, don't think I moved it

Standing Ab Pulldowns on cable w/ rope grip
90lbs x 10
100lbs x 10
100lbs x 12
100lbs x 10

Standing abs on GHR
Green band x 30

sled drags
sled + 3 plates and a couple 5's
x 3 70 yard trips forward & 3 trips backward

stretch & reverse hypers

Pud
05-11-2010, 05:54 PM
Speed Box squats to low box (maybe 12" box?)
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 4 sets x 2 reps -1 min RIs
-Speed weight felt fairly good for going to a box this low, also widened stance a little bit.

Leg Press
+180lbs x 10
+360lbs x 6
+450lbs x 6
+540lbs x 2 sets x 8 reps
+450lbs x 10

Hyper Extensions
BW x 8
+25lbs x 8
+50lbs x 6
+65lbs x 3 sets x 10 reps

Kneeling Ab Pulldowns
150lbs x 12
170lbs x 2 sets x 15 reps

Cybex Ab Machine
#10 x 12
#10 x 15

stretch & reverse hyper

Pud
05-13-2010, 04:40 PM
Well, we did declines today... First time I've done them in maybe... 2 years? Warmups felt awkward and heavy, but much better once I got to 230.

Decline Bench
50lbs x 2 sets x 10-15 reps
140lbs x 6
190lbs x 3 (wrist wraps on)
210lbs x 3
230lbs x 3 (belt on)
250lbs x 1
270lbs x 1
280lbs x 1
290lbs x 1
300lbs x 1
310lbs x 0, barely missed this, so close. Probably could've gotten it if I went to it from 270-290.

Chest Supported Rows
+45lbs x 10
+90lbs x 8
+115lbs x 4 sets x reps

Lying Tricep Extensions
12kg Kettlebell x 10
12kg Kettlebell x 12
16kg Kettlebell x 10
16kg Kettlebell x 11, missed 12th

Rope Face Pulls
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Pud
05-14-2010, 05:07 PM
First day in any sort of real gear today.

Barbell Box Squats
55lbs x 2 sets x 10 reps
145lbs x 6
235lbs x 3 (belt & wrist wraps on)
325lbs x 3 (single ply briefs on)
375lbs x 2
415lbs x 2 (Metal Ace Pro suit on) - Free squats from here on
475lbs x 1
505lbs x 1
555lbs x 1 "gear whore" PR
595lbs x 1 "gear whore" PR
-If I had though about it, I would have put the 2.5's on for 600.

Conventional Deadlifts from floor
135lbs x 10
225lbs x 3 (belt on)
added light bands to pull against
225lbs x 3
315lbs x 3 sets x 3 reps
365lbs x 3 sets x 3 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps

Sled Drags
Sled + 3 plates for 4 75 yard trips

stretch & reverse hypers

Pud
05-16-2010, 06:08 PM
Standing Barbell Military Press
45lbs x 2 sets x 10-12 reps
95lbs x 8
115lbs x 6
135lbs x 3 (wrist wraps on)
155lbs x 3 (belt on)
185lbs x 2 - PR harder than I thought it'd be, wanted 3, but felt pretty lightheaded during the 2nd rep so called it
145lbs x 8
145lbs x 6

Pullups
BW x 3 sets x 8 reps

Neutral Grip DB Presses w/ mini band around back
55lbs x 8
75lbs x 2 sets x 8 reps
75lbs x 9, missed 10th

HS Rear Delt Rows
+140lbs x 8
+180lbs x 8
+230lbs x 3 sets x 8 reps

DB Hammer Curls
30lbs x 6 reps per arm
45lbs x 8 reps per arm
45lbs x 6 reps per arm

stretch, rotator cuff work & band pull aparts

bojackson
05-18-2010, 07:02 AM
good work. when you competing again?

Pud
05-20-2010, 05:09 PM
good work. when you competing again?

Thanks. Right now I'm thinking probably around October. I need some time to save up money for gear (summer job) and get some training time in it. For now, I'll probably just get a decent pair of double ply briefs to throw under the Metal Ace Pro I'm using for now, as well as a bench shirt.

____________________________________________

Didn't make it to Lexen today.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
255lbs x 4
255lbs x 5 - got a lift off & spotter here
255lbs x 4

Close Grip 4-Board Press
275lbs x 3
285lbs x 3
295lbs x 2, missed 3rd

Neutral Grip T-Bar Rows
+45lbs x 10
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

DB Tricep Extensions
30lbs x 2 sets x 12 reps
30lbs x 2 sets x 10 reps

Rope Face Pulls
90lbs x 15
100lbs x 3 sets x 12 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

BW was 212

Pud
05-25-2010, 04:06 PM
Been sick since Friday last week, still have a bit of a cough and congestion, but well enough to train.

Front Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 3 sets x 5 reps

Pull Throughs
150lbs x 12
170lbs x 3 sets x 12 reps

Declined Situps
+25lbs x 8
+55lbs x 6
+75lbs x 3 sets x 8 reps

HS Standing Machine Shrugs
+180lbs x 12
+230lbs x 12
+230lbs x 2 sets x 15 reps

stretch & grip work

Pud
05-27-2010, 04:43 PM
Reverse Band Bench w/ Green band (average)
50lbs x 4 sets x 10-15 reps
added bands
140lbs x 6
230lbs x 3 (wrist wraps on)
280lbs x 3 (belt on)
320lbs x 1
350lbs x 1
370lbs x 1 - Maybe PR with Lexen's band setup??
320lbs x 3
320lbs x 4

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

Kettle Bell Tricep Extensions
12kg's x 10
16kg's x 3 sets x 10 reps

Seated Rope Face Pulls
60lbs x 12
70lbs x 12
80lbs x 2 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Pud
05-28-2010, 05:09 PM
Barbell Box squats Against Blue (Strong) Bands starting with 4 pads on box
60lbs x 5
150lbs x 5
200lbs x 5 (belt & wrist wraps on)
240lbs x 3 (briefs on)
290lbs x 4 sets x 2 reps
went to 5 pads
330lbs x 1
went to 6 pads
380lbs x 1
420lbs x 1

Conventional deadlifts on Jumpstretch band platform against monster mini bands
-These had crazy amounts of band tension
135lbs x 4 singles
185lbs x 4 singles

Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps

Sled Drags
sled + 2 plates x 2 75 yard trips forwards & 2 75 yard trips backwards

stretch & reverse hyper

Pud
05-30-2010, 02:08 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps

Pullups
BW x 10
BW x 8
BW x 7
-Need to get back to being able to do 3x10

Standing Military Press on squat machine
+90lbs x 8
+140lbs x 2 sets x 10 reps
+140lbs x 8, rest 10 sec, +2 reps

HS Rear Delt Rows
+140lbs x 8
+180lbs x 10
+200lbs x 3 sets x 10 reps

seated DB Hammer Curls
45lbs x 2 sets x 6 reps per arm
40lbs x 8 reps per arm

stretch, rotator cuff work, band pull aparts & reverse hyper

Pud
06-03-2010, 04:53 PM
Felt kinda off today on bench.

Flat Barbell Bench
45lbs x 3 sets x 12-15 reps
135lbs x 6
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 1
275lbs x 1
Added 3 board
295lbs x 1, - got off groove a little
305lbs x 1 - good, fairly quick
315lbs x 1 - ass came off bench a little, got out of groove... Might be a PR to 3-board, not sure, may have done it one or two other times

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 8
+125lbs x 3 sets x 8 reps

Neutral Grip DB Presses with mini band around back
65lbs x 8
80lbs x 8
80lbs x 6

Seated Rope Face Pulls
70lbs x 12
80lbs x 3 sets x 12 reps

Kettlebell Tricep Extensions
16kg x 3 sets x 10 reps

rotator cuff work, band pull aparts & reverse hyper

Pud
06-04-2010, 05:31 PM
Almost died today.

Barbell Free Squats
60lbs x 8
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 3 (briefs on )
380lbs x 2
420lbs x 1
470lbs x 1 (Metal Ace Pro Suit on)
510lbs x 1
560lbs x 0 - Got buried, don't know what happen... Not sure if I blacked out for a split second, or if I was just tired, the heat got to me and didn't stay tight. I've done ~40lbs more than this, and 510 went up easy.
-My original plan was to go to 5 plates (510) and do 2 or 3 doubles, but I got talked into going heavier.

Conventional Deadlifts
135lbs x 8
225lbs x 3 (belt on)
315lbs x 3
365lbs x 2
405lbs x 1
455lbs x 1
495lbs x 3 - rep PR, but each rep was progressively uglier

Standing Ab Pulldowns
90lbs x 4 sets x 12 reps

Sled Drags
Sled + ~125lbs of weight for 4 x 75 yard trips

stretch & reverse hyper

Pud
06-07-2010, 04:39 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps - wrist wraps on
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps - min RIs

Pullups
BW x 5
BW + 30lbs x 3 sets x 5 reps

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 6 reps

Neutral Grip Cable Rows
3 or 4 sets of 10

stretch, rotator cuff work & band pull aparts, reverse hyper

Pud
06-08-2010, 07:21 PM
Hips felt a little tight today, haven't done speed box squats for a few weeks.

Speed Box Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 6 sets x 2 reps - 1 min RIs

Hyper Extensions
BW x 10
+25lbs x 10
+50lbs x 8
+60lbs x 2 sets x 8 reps
+60lbs x 10

Kneeling Ab Pulldowns
150lbs x 12
170lbs x 2 sets x 15 reps
190lbs x 12

Cybex Ab Machine
#10 x 2 sets x 12 reps

Farmer Walks
75lbs DBs x 3 round trips

stretch & reverse hyper

Pud
06-10-2010, 07:45 PM
Didn't make it to Lexen today.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)
245lbs x 2 sets x 6 reps
245lbs x 4, +1 with light spot
-Working on moving my grip out a bit, definitely feel weaker with a wider grip.

1-arm DB Rows
70lbs x 8
85lbs x 10
85lbs x 2 sets x 8 reps

Incline DB Press
65lbs x 6
75lbs x 2 sets x 8 reps
75lbs x 7

Rope Face Pulls
90lbs x 3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Pud
06-11-2010, 05:39 PM
Took things somewhat easy today in gear after last week.

Barbell Free Squats
60lbs x 8
150lbs x 6
240lbs x 3 (belt & wrist wraps on)
330lbs x 2
380lbs x 1 (briefs on)
420lbs x 1
470lbs x 3 sets x 2 reps (metal ace pro suit on)
added reverse light bands
510lbs x 2
560lbs x 2
-Both the 510 and 560 with the reverse bands were a lot easier than the 470 sets. Speed wise they were real quick.

Reverse Hyper
+140lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 10
100lbs x 2 sets x 8 reps

stretch & grip work on plate tree

Pud
06-13-2010, 03:05 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 3 reps
Wide Grip
165lbs x 2 sets x 3 reps - 1 min RIs

Pullups
BW x 3 sets x 8 reps
BW x 7, rest 30 sec, + 2 more reps...
-Kinda pissed, wanted 4 sets of 8

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 6
+200lbs x 3 sets x 6 reps

Neutral Grip Cable Rows
120lbs x 10
140lbs x 4 sets x 10 reps

Barbell Curls
85lbs x 2 sets x 6 reps

HS Preacher Curls
+70lbs x 8
+70lbs x 6

stretch, rotator cuff work & band pull aparts

Pud
06-15-2010, 07:20 PM
Speed Box Squats to low box
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps (single ply briefs on)

Leg Press
+180lbs x 8
+360lbs x 6
+450lbs x 10
+540lbs x 8
+590lbs x 2 sets x 8 reps

Glute Ham Raise
BW x 3 sets x 10 reps
BW x 8

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 10 reps

stretch & reverse hypers

Pud
06-17-2010, 05:22 PM
Didn't make it to Lexen today... Car's in the shop til tomorrow and I didn't feel like dodging traffic on the freeway on the bike, so I went to the local gym.

Floor Presses
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
265lbs x 1
290lbs x 1 - PR
300lbs x 1 - PR - relatively smooth, and stayed in my groove for the most part, but it was really slow, just kept thinking keep it moving.

1-arm DB Rows
70lbs x 6
95lbs x 3 sets x 8 reps

Incline DB Presses
70lbs x 6
85lbs x 3 sets x 6 reps (wrist wraps on)

Rope Face Pulls
90lbs x 10
100lbs x 3 sets x 10 reps

DB Tricep Extensions
35lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Pud
06-18-2010, 05:54 PM
Barbell Free squats
60lbs x 8
150lbs x 6
260lbs x 2 (belt & wrist wraps on)
350lbs x 2 (briefs on)
400lbs x 1
490lbs x 1 (Metal Ace Pro suit on)
530lbs x 1
put on reverse monster minis
615lbs x 1 - "BS PR" for what it's worth (haven't done these with gear before)
-Rack was a little too high on this and I had trouble taking it out. Tried once and had to move my feet up, and even then it barely cleared and I had trouble stabilizing it before starting the squat. Even with the reverse monsters, this felt harder than the 595 straight weight I did ~4 weeks ago.
490 & 530 felt "decent" though. Anxious to get a couple paychecks in so I can get some real briefs to throw under this suit, I think my briefs are loose enough I might get ~20lbs out of them, I should probably take them to the fabled "Pong" to be altered.

Speed Deadlifts
135lbs x 6
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps

Declined Situps with heavy sandbag
4 sets x 10 reps

stretch & reverse hyper

Pud
06-20-2010, 10:12 AM
Changing assistance days for the next 4-6 weeks to be a little more rep/volume oriented.

Flat Barbell Bench warmups
45lbs x 20
135lbs x 6
185lbs x 3 (wrist wraps on)
Barbell Static Holds (have someone help handoff & rack it)
315lbs x 4 sec (belt on)
365lbs x 6 sec
405lbs x 8 sec
455lbs x 10 sec
Flat Bench
225lbs x 9, failed 10th

DB Lateral Raises
25lbs x 3 sets x 10 reps
20lbs x 10 reps

DB Flat Bench
65lbs x 5
65lbs x 15

Close Grip Bench
135lbs x 6
185lbs x 8 (wrist wraps on)
195lbs x 6
205lbs x 5
195lbs x 6

Seated Military Press
95lbs x 5
95lbs x 15

Tricep Pushdowns with Light Band
100 reps total

stretch, rotator cuff work & band pull aparts

Pud
06-24-2010, 05:04 PM
Pretty ****ty bench day today... I've been sick on and off all week. Didn't train Tuesday, felt almost normal yesterday until last night. Today, even warming up with the bar didn't feel right/felt heavy. Depending how I feel tomorrow, I might not train.

Flat Bench
50lbs x 15
50lbs x 15
140lbs x 6
190lbs x 3 (wrist wraps on)
230lbs x 3 (belt on)
250lbs x 2 (and wow, a double here felt hard)
280lbs x 1 (again, normally I can triple this, 1 was a struggle today)
4-board
320lbs x 1, slow and ugly

Pullups
BW x 8
BW x 4 sets x 6 reps

Incline DB Press
60lbs x 5
75lbs x 4 sets x 6 reps (wrist wraps on)

350lbs tire flips (1st time tire flipping)
2 runs of 12 flips

Rope Face Pulls
70lbs x 12
80lbs x 12
80lbs x 12

Kettlebell Tricep Extensions
34lbs x 2 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Pud
06-28-2010, 05:32 PM
Felt better today than last week for sure.

Flat Barbell Bench warmups
45lbs x 2 sets x 15 reps
135lbs x 6
185lbs x 3 (wrist wraps on)
Static Bench Holds (have help unracking & reracking)
315lbs x 4 sec
365lbs x 6 sec
405lbs x 8 sec
455lbs x 10 sec
Flat Bench
225lbs x 11, failed 12th - rep PR

Standing Lateral Raises
25lbs x 3 sets x 10 reps
25lbs x 8

Flat DB Bench
70lbs x 5
70lbs x 15

Close Grip Bench
warmups
185lbs x 8
195lbs x 6
205lbs x 6
215lbs x 6

Seated Military Press
95lbs x 5
105lbs x 14, failed 15th

Tricep Band Pushdowns with light band
100 reps total

stretch, rotator cuff work & band pull aparts

Pud
06-29-2010, 05:56 PM
Barbell Free Squats
45lbs x 2 sets x 10-12 reps
135lbs x 8
225lbs x 5 (belt & wrist wraps on)
275lbs x 5
315lbs x 5
345lbs x 5
315lbs x 5

Barbell Pause squat, 3 sec pause in hole
225lbs x 3 sets x 8 reps (wrist wraps on, no belt)

Zercher Squats
135lbs x 3 sets x 10 reps

Leg Press against doubled mini bands
3 plates x 6
4 plates x 6
4 plates & 25's x 6
5 plates x 6

Lying Hamstring Curls
100lbs x 10
110lbs x 2 sets x 10 reps


Hyper Extensions
BW x 10
+25lbs x 2 sets x 10 reps

stretch

Pud
07-01-2010, 05:18 PM
Flat Bench
50lbs x 15
140lbs x 6
150lbs x 3
230lbs x 3 (belt & wrist wraps on)
3-boards
260lbs x 3
280lbs x 3 sets x 3 reps

Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps

Incline DB Presses
75lbs x 8
75lbs x 10
75lbs x 8

Rope Face Pulls
70lbs x 4 sets x 10-15 reps

rotator cuff work & band pull aparts

Pud
07-02-2010, 05:57 PM
Barbell Box Squats to ~14" box
50lbs x 3 sets x 10-12 reps
140lbs x 6
230lbs x 5 (belt on)
280lbs x 3
320lbs x 3 (briefs on, these are so loose, I noticed they rode up on my leg a bit after one of my sets)
370lbs x 3 sets x 3 reps
410lbs x 2

Pin 3 Rack Deadlifts, bar around mid shin
135lbs x 8
225lbs x 5 (belt on)
315lbs x 3
365lbs x 2
405lbs x 1
455lbs x 1
495lbs x 3 sets x 2 reps
585lbs x 0, moved it a few inches and lost it somewhere around the bottom of my knee

Pull Throughs
3 sets x 12 reps, forget what weight I used

Standing Ab Pulldowns
100lbs x 3 sets x 12 reps

Sled Drags
2 trips forward & 2 trips backwards for ~70-75 yards

stretch, hypers, & reverse hypers

Pud
07-04-2010, 11:22 AM
Flat Bench warmups
45lbs x 2 sets x 15 reps
135lbs x 6
185lbs x 3
Barbell Bench Static Hold (have someone help lift off)
315lbs x 4 sec (belt & wrist wraps on)
365lbs x 6 sec
405lbs x 8 sec
455lbs x 10 sec
Flat Bench
225lbs x 11, failed 12th

DB Lateral Raises
25lbs x 2 sets x 10 reps
20lbs x 2 sets x 10 reps

DB Flat Presses
70lbs x 5
70lbs x 13

Close grip Bench
warmups
195lbs x 8 (wrist wraps on)
205lbs x 6
215lbs x 5
205lbs x 6

Seated Military Press
105lbs x 5
105lbs x 13

Light Band Tricep Pushdowns
100 reps total

Pud
07-13-2010, 06:27 PM
Barbell Free Squats
45lbs x 3 sets x 8-15 reps
135lbs x 8
225lbs x 5 (belt on)
275lbs x 5
315lbs x 5
345lbs x 5
315lbs x 5


Barbell Squats, 3 sec pause in hole
225lbs x 2 sets x 8 reps
225lbs x 7

Cybex Leg Press
4 plates x 6
5 plates x 6
5 plates & 25's x 6
6 plates x 8

Prone Leg Curls
110lbs x 3 sets x 10 reps

Hyper Extensions
BW x 10
+25lbs x 2 sets x 10 reps

stretch & grip work

Pud
07-15-2010, 05:53 PM
Well, today was interesting... First day in a bench shirt.

Flat Barbell Bench
45lbs x 3 sets x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
Added Reverse Light Bands (no deload at the top really)
225lbs x 3
275lbs x 3 (wrist wraps on)
225lbs x 3 sets x 3 reps - Training partner noticed something in my setup, so I worked on it a little here before going back up
275lbs x 2
315lbs x 1
345lbs x 1 - 10lbs PR I think, almost got stuck

3-Board Press w/ Reverse Light Bands
365lbs x 1 (Inzer Denim Shirt on)
405lbs x 0 - Burke told me to put my index on the rings, too wide for now, took it and it was way too shaky, held it for about 5 seconds and racked it
405lbs x 0 - Brought my grip back to pinkies on rings, much better... I was able to keep it controlled fine on the way down to the boards, but I only got it 1-2 inches off the boards.

DB Neutral Grip Presses
60lbs x 6
80lbs x 2 sets x 8 reps
80lbs x 7

Skull Crushers
bar(25lbs?) + 50lbs x 3 sets of 5-8 reps

Tricep Pushdowns
60lbs x 10
70lbs x 10
60lbs x 8
40lbs x 20

Lat Pulldowns with plate loaded climbing rope (hard to describe)
+90lbs x 2 sets of 6 per side

Chest Supported Rows
+90lbs x 6
+115lbs x 6
+115lbs x 2 sets x 8 reps

stretch, rotator cuff work & band pull aparts

On my setup, Ryan noticed my overall setup's pretty good, but sometimes after I'm given the bar, I let my shoulders come forward instead of keeping my shoulder blades back, which makes my arch a lot less useful, and more difficult to use my lats as well.

Not sure which Inzer denim I used, don't know if it was single or double ply... It was definitely at least a size or two too big for me, I had to put the sleeves on inside out to have even a little tightness in them. Going to order a bench shirt in the next week or so, right now I'm leaning towards a double ply Rage X a little larger than the fittings say I need.

Pud
07-16-2010, 05:56 PM
Put my briefs on early today... I can still make past parallel in them with just the bar... Time to get them altered. Probably going to order some Predators anyway though.

Barbell Free Squats
60lbs x 3 sets x 8-12 reps (briefs on)
150lbs x 6
150lbs x 3
240lbs x 3
330lbs x 3
380lbs x 1 (wrist wraps on)
420lbs x 1
470lbs x 1 (Metal Ace Pro suit on)
510lbs x 1
560lbs x 1 - Sittings back too far, had trouble getting to parallel
560lbs x 1 - A little better
420lbs x 1 - Widened stance to get used to it a bit, was able to make depth with this weight, which I haven't done before in this suit.

Conventional Deadlifts off floor
225lbs x 3
315lbs x 1
405lbs x 1
-Everyone's hands were torn up, and tired from the squat bar, so we pussed out and called it quits here.

Declined Situps w/ Sandbag
3 sets x 10 reps

stretch & reverse hypers

Pud
07-18-2010, 02:48 PM
Barbell Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 8

Ultra Wide Grip Bench (index ~1" outside rings)
135lbs x 4 sets x 10 reps

Incline Bench
165lbs x 9

Decline Bench
185lbs x 5
225lbs x 7

DB Tricep Extensions
35lbs x 10
30lbs x 2 sets x 10 reps

Barbell Upright Rows
65lbs x 8
75lbs x 3 sets x 8 reps

Lying Rotator cuff external rotations
3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Pud
07-20-2010, 06:40 PM
Good Mornings
45lbs x 10
135lbs x 8
185lbs x 8
225lbs x 8

Barbell Free Squats
225lbs x 10 (belt on)
315lbs x 3 sets x 8 reps (knee wraps on)


Stiff Leg Deadlift off 3-4" platform
135lbs x 8
225lbs x 2 sets x 8 reps (belt on)

Hip Adductor/Abductor
2 sets of 10 on each

Leg Extensions
65lbs x 15
50lbs x 15

Leg Curls
100lbs??(forget) x 2 sets x 15 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 10
110lbs x 2 sets x 10 reps

stretch & grip work

Pud
07-22-2010, 05:07 PM
Decent day today...

Flat Barbell Bench warmups
45lbs x 2 sets x 12-15 reps
135lbs x 6
185lbs x 3

3-Board Presses
225lbs x 3 (belt & wrist wraps on)
275lbs x 2 sets x 3 reps
295lbs x 2
315lbs x 1 - This flew up pretty quick... About as fast as 225, and felt pretty much as light; definitely the best it has ever felt
335lbs x 0 - Pretty sure I missed this one on technique somehow, I think I either let my shoulders come forward after the hand off, brought it down too high, or both.

Chest Supported Rows
+45lbs x 8
+90lbs x 8
+115lbs x 4 sets x 8 reps

Neutral Grip DB Presses
65lbs x 6
75lbs x 4 sets x 8 reps

Rope Pulley Downdowns
~90lbs x 2 sets x 8 reps per side

Tricep Pushdowns
70lbs x 3 sets x 10-12 reps

Seated Rope Face Pulls
70lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Pud
07-23-2010, 05:19 PM
Mostly worked on moving my stance out today with moderate weight. Felt pretty weird for the first 3 sets or so, but I got a little more used to it after that.

Barbell Free Squats
60lbs x 3 sets x 8-12 reps
150lbs x 6
240lbs x 3 (belt on)
330lbs x 3 (briefs on)
420lbs x 5 sets x 2 reps (wrist wraps on)

Rack Deadlifts (didn't take note of pin level, bar was right at the middle of my knee)
245lbs x 3
335lbs x 1
425lbs x 1
515lbs x 1
585lbs x 1 - PR on any rack deadlift I think?
-I could feel the bar wanting to slip out of my left hand, but was able to hold on long enough to finish it and set it down.

Decline Situps with light sandbag
x20
3 set x 15 reps

stretch

Too damn hot to do any sled dragging lately.

Pud
07-25-2010, 03:17 PM
Barbell Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 9, failed 10th

Ultra Wide Grip Bench (index ~1" outside rings)
95lbs x 4 sets x 12 reps

Incline Bench
165lbs x 5
165lbs x 10, failed 11th

Decline Bench
225lbs x 3
225lbs x 8

DB Tricep Extensions
35lbs x 10
35lbs x 9
30lbs x 10

Barbell Upright Rows
75lbs x 8
85lbs x 2 sets x 8 reps
95lbs x 8

Lying Rotator cuff external rotations
3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Pud
07-26-2010, 07:43 PM
Good Mornings (no belt)
45lbs x 10
135lbs x 8
185lbs x 8
225lbs x 8

Barbell Free Squats
225lbs x 3 (belt on) - Safety pins in rack were too high, stopped and adjusted
225lbs x 10
315lbs x 3 sets x 8 reps (knee wraps on)

Stiff Leg Deadlifts off 3-4" platform
135lbs x 8
225lbs x 2 sets x 8 reps (belt on)

Hip Abductor/Adductor
3 sets x 20 reps on each

Leg Extensions
50lbs x 2 sets x 15 reps

Leg Curls
85lbs x 2 sets x 15 reps

Standing Ab Pulldowns
100lbs x 3 sets x 12 reps

stretch & reverse hypers

Pud
07-29-2010, 05:50 PM
Some more shirt work today... The shirt I used might be a little big, but it was workable, and gave much more support than the shirt I tried a couple weeks ago. Put on another shirt, but the chest was way too small, so I didn't try benching with it.

Flat Bench warmups
45lbs x 2 sets x 12-15 reps
135lbs x 6
185lbs x 3
225lbs x 3 (belt & wrist wraps on)

3-Boards
275lbs x 3 (Inzer denim on)
315lbs x 1 - both were fast & easy

2-Boards
335lbs x 0, got it about 4 inches off the boards and couldn't finish it

3-Boards
335lbs x 1 -pretty smooth
365lbs x 0 - same as 335 to 2 boards
-Also working on moving my grip out... Normally I bench with pinkes on rings, or even in inch or so in from that. Today I moved to middle finger on rings.
-I'm also in the habit of letting my head come up which I need to break, did it on the 2-boards, and the 365 3-board.

Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 3 sets x 6 reps

Neutral Grip DB Presses
60lbs x 6
80lbs x 4 sets x 8 reps

Rope Pulley Pulldowns
~90lbs x 3 sets x 8 reps per side

Tricep Pushdowns
70lbs x 3 sets x 12 reps

seated Rope Face Pulls
80lbs x 10
80lbs x 10
70lbs x 12

stretch, rotator cuff work & band pull aparts

Pud
07-30-2010, 06:11 PM
Felt pretty much used to using a wider stance already today.

Barbell Free Squats with Reverse Light bands (middle of bands hung over part of the monolift, each end around the bar)
145lbs x 6 (briefs on)
235lbs x 6
325lbs x 3 (belt on)
415lbs x 2 (wrist wraps on)
505lbs x 1
595lbs x 1
645lbs x 2 sets x 1 rep (Metal Ace Pro suit on) - Technically a PR w/ reverse lights, but don't really do these often, and haven't gone even relatively heavy on them yet)
-Had someone call depth on the last 2, first one they said was maybe 1-1.5 inches high, 2nd one was good. Speed seemed ok on these, but unracking it/getting used to the weight at the top's maybe the more challenging part.

Conventional Deadlifts off floor
225lbs x 3 (belt on)
315lbs x 1
405lbs x 1
Speed deadlifts
225lbs x 2 sets x 3 reps
-Decided not to go to heavy today, probably going to try for a PR off the floor next week.

Declined Situps w/ Small sandbag
x20
3 sets x 15 reps

stretch, reverse hyper & hyper extensions to stretch back

Pud
08-01-2010, 12:29 PM
Barbell Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 9, failed 10th

Ultra Wide Grip Bench (index ~1-2" outside rings)
95lbs x 4 sets x 12 reps

Incline Bench
165lbs x 5 (wrist wraps on)
165lbs x 13

Decline Bench
225lbs x 3 (wrist wraps on)
225lbs x 9, failed 10th (almost got it)

Front Delt Plate Raises
45lbs plate x 12 reps
45lbs plate x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Pud
08-05-2010, 05:05 PM
Still getting used to a shirt more... Last week after I benched, Dan found another denim in the back room. It's a double ply Inzer and fits a little better than what I tried last week.

Flat Bench warmups
45lbs x 3 sets x 15 reps
135lbs x 6
165lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)

3-Board Press
275lbs x 3 (shirt on)
315lbs x 1
345lbs x 1 - BS PR
2-Board
345lbs x 1 - BS PR
1-Board
345lbs x 1 - BS PR
-Might try and touch 335-365lbs next week
-Groove wasn't too hard to find/stay in for the most part, just need to work on getting it down faster.

Pullups
BW x 8
BW x 3 sets x 6 reps

DB Neutral Grip Presses
65lbs x 6
85lbs x 2 sets x 6 reps (wrist wraps on)
85lbs x 8 reps - maybe rep PR???

Chest Supported Rows
+90lbs x 6
+115lbs x 3 sets x 8 reps

Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps
16kg kettlebells x 9 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

Pud
08-06-2010, 05:07 PM
Took it a little easy today, most of the other guys were deloading, and I was feeling a little sluggish myself.

Barbell Free Squats
45lbs x 3 sets x 8-12 reps
145lbs x 6 (briefs on)
235lbs x 3 (belt on)
325lbs x 3
375lbs x 4 sets x 3 reps - fairly short RIs

Deadlifts against mini bands
135lbs x 6
225lbs x 2 sets x 3 reps
315lbs x 2 sets x 2 reps

Hyper Extensions
25lbs x 8
60lbs DB x 2 sets x 6 reps

Decline Situps w/ heavy sandbag
3 sets x 10 reps

stretch & reverse hypers

Pud
08-08-2010, 01:52 PM
Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 9, failed 10th

ultra wide grip bench
115lbs x 4 sets x 10 reps

Incline Bench
165lbs x 5 (wrist wraps on)
185lbs x 9

Decline Bench
225lbs x 3 (belt & wrist wraps on)
225lbs x 8

DB Tricep Extensions
35lbs x 10
30lbs x 2 sets x 10 reps

Front Delt Plate Raises
45lbs x 4 sets x 8 reps

Lying external rotations
3 sets x 15 reps

stretch, rotator cuff work & band pull aparts

Pud
08-10-2010, 07:25 PM
Predator briefs came in the mail today... I hope they're supposed to be cut really high... I haven't tried them on yet (might need help anyway), but just holding it up to myself, the top of them is almost to my chest. Hopefully I'll give em a try Friday.

Good Mornings
45lbs x 2 sets x 12 reps
135lbs x 8
185lbs x 8
225lbs x 8

Barbell Free Squats
225lbs x 10 (belt on)
315lbs x 3 sets x 8 reps (knee wraps on)

Stiff Leg Deadlifts on 3-4" platform
135lbs x 8
225lbs x 2 sets x 8 reps (belt on)

Hip Adductor & Abductor
2 sets of 20 on each

Leg Extensions
55lbs x 2 sets x 15 reps

Leg Curls
85lbs x 2 sets x 15 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

stretch, grip work & reverse hypers

Got a new camera last week, ****-loads better than my old one. Tested it out on squats today. I'll probably take it to Lexen Friday and take some video if we do anything worth shooting.

Pud
08-12-2010, 05:33 PM
A little more shirt work today. I'll probably try and get it altered & patched up a bit soon. It's got about a 1.5" tear in the right shoulder on the first layer, and the inside layer of the left sleeve is detached from part of the sleeve collar. Besides that, I might have the sleeves themselves taken in a little bit as they're a bit big too, so I'll probably be going raw for the next 3-4 weeks.

Flat Bench Warmups
45lbs x 2 sets x 15 reps
135lbs x 6
185lbs x 3
225lbs x 3 (belt & wrist wraps on)

3-Board Press
275lbs x 3 (Inzer Denim shirt on)
315lbs x 1

2-Board
345lbs x 1

1-Board
345lbs x 1

No Board, touched chest
345lbs x 1 - "Gear Whore" PR

Pullups
BW x 8
BW x 6
BW x 6
BW x 8 - last couple reps were somewhat iffy on this set

DB Neutral Grip Press
60lbs x 6
75lbs x 3 sets x 10 reps

Chest Supported Rows
+90lbs x 6
+115lbs x 3 sets x 8 reps

Tricep Cable Pushdowns
80lbs x 12
80lbs x 2 sets x 10 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

"Gear Whore" and it's affiliated properties are copyright of PeteTheGreek.

Pud
08-13-2010, 05:24 PM
Well, Burke decided our group was going to do squats with fully hanging chains today... Not the best way to break in my brand new Predators, but oh well. Besides that, I hate hanging chain squats.

Barbell Box Squats w/ large hanging chains
55lbs x 3-4 sets of 8-12 reps
(165lbs) bar + 110lbs of chains x 6
(275lbs) bar + 220lbs of chains x 3 (belt on)
(385lbs) bar + 330lbs of chains x 2 (wrist wraps on)
(475lbs) bar + 330lbs of chains + 90lbs of plates x 2 (Predator briefs on)
(475lbs) bar + 330lbs of chains + 90lbs of plates x 2
(525lbs) bar + 330lbs of chains + 140lbs of plates x 1 - fairly ugly

Pin 3 Rack Deadlifts against doubled(?) mini bands
135lbs x 3
225lbs x 3 (belt on)
315lbs x 1
405lbs x 1
465lbs x 0 - Got it off the pins fine, when the bands took over, I ripped about a quarter size callous open and it was bleeding; worst callus tore I've had yet, it'll take a while to heal... My fault for pulling something like 4-5 weeks in a row.

Sled Drags
Sled + 100lbs x ~ 8 70 yard trips

stretch & reverse hyper

Got a lot of video today, but it'll take me forever to get it formatted & edited, so I might not have it up til Sunday night.

Pud
08-15-2010, 01:09 PM
Close Grip Bench
45lbs x 2 sets x 15 reps
95lbs x 10
135lbs x 6
185lbs x 6
225lbs x 2 (belt & wrist wraps on)
225lbs x 9, failed 10th

Ultra Wide Grip Bench
115lbs x 4 sets x 10 reps

Incline Bench
165lbs x 5 (wrist wraps on)
185lbs x 10, failed 11th - rep PR

Decline Bench
225lbs x 3 (belt & wrist wraps on)
225lbs x 9, close miss on 10th

DB Tricep Extensions
35lbs x 10
30lbs x 2 sets x 10 reps

Plate Front Raises
45lbs x 4 sets x 8 reps

external rotations
3 sets x 15 reps

11 mins incline treadmill walking

stretch, rotator cuff work & band pull aparts

Pud
08-17-2010, 06:49 PM
Dragging ass all day today, gotta get to bed earlier.

Good Mornings
45lbs x 2 sets x 8-12 reps
135lbs x 8
185lbs x 8
225lbs x 8

Barbell Free Squats
225lbs x 10 (belt on)
315lbs x 3 sets x 8 reps (knee wraps on)

Stiff Leg Deadlifts off 3-4" platform
135lbs x 8
225lbs x 2 sets x 8 reps (belt on)

Hips Adductor/Abductor
2 sets of 20 each

Leg Extensions
55lbs x 2 sets x 15 reps

Leg Curls
85lbs x 2 sets x 15 reps

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 10 reps

stretch & reverse hypers

Pud
08-19-2010, 05:53 PM
Went to the local gym today, all the equipment at Lexen's moved to the hotel for a meet tomorrow, unfortunately I didn't find out til after I had made the trip there.

Average Reverse Band Bench (rack's fairly high, so these took quite a bit off. At lockout it felt like they took very little off though)
225lbs x 8
275lbs x 3
315lbs x 3 (belt & wrist wraps on)
365lbs x 2 sets x 3 reps
385lbs x 2 sets x 3 reps
405lbs x 2 sets x 1 rep
315lbs x 10
225lbs x 20

Pullups
BW x 8
BW x 7
BW x 4 -wtf

Neutral Grip DB Presses
65lbs x 6
85lbs x 3 sets x 8 reps wrist wraps on)

T-Bar lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 8 (straps)
+135lbs x 8
+135lbs x 2 sets x 6 reps

Tricep Cable Pushdowns
70lbs x 12
80lbs x 10
80lbs x 8

stretch, rotator cuff work, band pull aparts & reverse hypers

Might squat at Lexen @ 8:30 am Saturday since I can't tomorrow.

Pud
08-21-2010, 11:38 AM
Squatted this morning since there was a meet going on yesterday and all the equipment was gone. First time using both the Predators and the Ace suit together.

Reverse monster mini band Squats
265lbs x 6
355lbs x 3 (belt & wrist wraps on)
465lbs x 2
555lbs x 2 (Predator briefs on)
645lbs x 1 (BS PR)
645lbs x 1 (Metal Ace Pro suit on)
695lbs x 1 (PR) - depth caller said it was either right at parallel or a little high.
555lbs x 2
605lbs x 2

-Not sure if the bands were hung a little differently than I've used them before. Best I've done on these before was 615 in my single ply briefs and the Ace suit, I did more than that with just Predators today. 695 felt heavy as f$&#.

Hyper Extensions with Safety Squat bar (75lbs?)
3 sets x 8 reps

Decline Situps
small sandbag x 3 sets x 15 reps

Sled Drags
Sled + 125lbs x 4 ~70 yd trips

stretch

PeteTheGreek
08-21-2010, 11:47 AM
The bands were new so they deload a bit more

Pud
08-29-2010, 01:52 PM
Speed work felt decent today, haven't done it for a while.

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps

Pullups
BW x 4 sets x 6 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 8
115lbs x 4
135lbs x 3 sets x 8 reps (wrist wraps on)

1-arm DB Rows
70lbs x 6
90lbs x 3 sets x 8 reps

Tricep Band Pushdowns
Light & Mini x 20
Light & Mini x 15
Light & Mini x 12
Light x 10

stretch, rotator cuff work & band pull aparts

Pud
08-31-2010, 05:56 PM
Speed Deadlifts
135lbs x 10
185lbs x 6
225lbs x 3 (belt on)
275lbs x 4 sets x 3 reps - 1 min RIs

Cybex Leg Press
+180lbs x 8
+360lbs x 8
+450lbs x 8
+540lbs x 3 sets x 8 reps

Hyper Extensions
BW x 8
+25lbs x 8
+70lbs DB x 10
+70lbs DB x 2 sets x 8 reps

Hip Adductor/Abductor
2 sets x 20 reps on each

DB Hammer curls
45lbs x 8 reps per arm
45lbs x 6 reps per arm

Cybex Ab Machine
#10 x 12
#12 x 10

Standing Ab Pulldowns
100lbs x 7 - Right lat cramped/tightened up
90lbs x 2 sets x 12 reps
100lbs x 2 sets x 10 reps

stretch, reverse hypers & grip work

Pud
09-02-2010, 05:37 PM
Benching was a bit of a disaster today after my week off... Shirted up and decided to try to touch and go for a PR... Should've just stayed around mid 200's raw, or 315-350 shirted for board work.

Flat Bench Warmups
45lbs x 2 sets x 15 reps
135lbs x 6
175lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)
255lbs x 1
285lbs x 1

3-Board (2 ply Inzer Denim on)
315lbs x 2 - good/easy

1-Board
335lbs x 1 - A little messy

No Board
355lbs x 0 - Bandy took my sleeves and chest plate down to see if I could get a little more out of the shirt, no way it was going to touch
355lbs x 0 - Touched, but lost it, brought it too far back too early, and out of gas too

Chest Supported Rows w/ wood block under feet
+90lbs x 8
+115lbs x 3 sets x 10 reps

Flat DB Bench
60lbs x 6
75lbs x 10
75lbs x 2 sets x 8 reps

Rope Face Pulls
60lbs x 15
60lbs x 2 sets x 12 reps

Tricep Pushdowns
70lbs x 15
70lbs x 12
80lbs x 10

stretch, shoulder health BS, etc

Right shoulder's been a little funky for the past week or two. It's around my rear delt, just to the right of my trap... Not really painful, just some discomfort, sort of feels bruised, but a bruise would've gone away by now.

Pud
09-03-2010, 05:55 PM
Pretty decent session overall today. Called my numbers fairly well and made them.

Barbell Box Squats Against Double Blue Bands (Strong Bands) - Rough estimate based on how weight felt ~400lbs tension at top, ~200lbs off box
45lbs x 3 sets x 8 - 12 reps
Added 1st Blue Band
45lbs x 6
135lbs x 6 (belt & wrist wraps on)
Predator Briefs on
185lbs x 3
225lbs x 3
Added 2nd Blue Band
45lbs x 3
135lbs x 2 - Ugly, wasn't staying tight enough
185lbs x 1
225lbs x 1
275lbs x 1 - BS PR (never done 2 blues before)

Pin 3 Rack Deadlifts
245lbs x 3
335lbs x 1
425lbs x 1
475lbs x 1
535lbs x 1
575lbs x 1 - PR??? I think my pin 3 PR was 565, *might* have been 585, but I'd have to check

Decline Situps
80lbs Sandbag x 3 sets x 12 reps

Pull Throughs
90lbs x 2 sets x 10 reps
90lbs x 12

Sled Drags
Sled + 145lbs of weight x 4 ~75 yd trips

stretch & reverse hypers

Got lots of video of the squats & deadlift, it'll take me a while to edit.

Pud
09-06-2010, 02:24 PM
Sunday:

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 6
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

Pullups
BW x 2 sets x 8 reps
BW x 6

Neutral Grip Pullups
BW x 2 sets x 4 reps

Standing Barbell Military Press
45lbs x 8
95lbs x 6
115lbs x 4
145lbs x 4 sets x 6 reps (wrist wraps on)

Hammer Strength Rows
+180lbs x 10
+230lbs x 3 sets x 8 reps

Band Tricep Pushdowns
Light & Mini x 20, 15, 12, 10

10 mins elliptical

stretch, rotator cuff work & band pull aparts

Pud
09-07-2010, 06:48 PM
Probably going for a PR deadlift off the floor Friday, so just did a few speed reps to get a feel for pulling off the floor again.

Speed Deadlifts
135lbs x 8
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 3
315lbs x 4 sets x 1 rep

Cybex Leg Presses against mini bands
+180lbs x 8
+360lbs x 8
+450lbs x 8
+500lbs x 8
+500lbs x 10

Hyper Extensions
BW x 8
+25lbs x 8
+60lbs x 4 sets x 10 reps

Seated DB Curls
40lbs x 10 reps per arm
40lbs x 2 sets x 8 reps per arm

Standing Ab Pulldowns
90lbs x 10
110lbs x 8
100lbs x 2 sets x 10 reps

Standing Barbell Curls
75lbs x 8
75lbs x 10

stretch, hex DB static holds & reverse hypers

Pud
09-09-2010, 06:52 PM
Other shirt's getting altered, so I used one Tim's loaned me. It's very loose... After our work sets, I decided to see what I could touch with it...

Bench Press against monster mini bands (decent amount of tension)
45lbs x 8
135lbs x 5
185lbs x 1

Shirt on
3-Board
225lbs x 1 - was off, not used to band tension yet
185lbs x 3
205lbs x 3
215lbs x 3
225lbs x 3
245lbs x 3
2-Board
275lbs x 0 - Got it ~4 inches off boards, couldn't move it after that

Straight weight
275lbs x 1 - Was very easy to touch with just 275 in this shirt

Chest Supported Rows
+90lbs x 8
+135lbs x 8
+135lbs x 2 sets x 6 reps

Flat DB Bench
60lbs x 6
80lbs x 3 sets x 8 reps

Rope Face Pulls
90lbs x 10
100lbs x 2 sets x 12 reps

Skull Crushers
70lbs x 3 sets x 8 reps

stretch, rotator cuff work & band pull aparts

Pud
09-10-2010, 05:24 PM
Squats went "ok" today. Did more weight than I've done in my briefs unless I count the 645 reverse monster squats, but I was pitching forward some in the hole and they might have been a little high. Deadlifts were ****. I knew when I took 475 warming up, I probably shouldn't have tried for a PR, but did anyway.

Barbell Free Squats (bar's actually 58lbs, but I'm going to say 60 for math simplicity)
150lbs x 6
(260lbs) 150lbs bar weight + 110lbs of hanging chains x 3 - Predator briefs on
(370lbs) 150lbs bar weight + 220lbs of hanging chains x 2
(480lbs) 150lbs bar weight + 330lbs of hanging chains x 2
(530lbs) 200lbs bar weight + 330lbs of hanging chains x 1 (shaky)
(550lbs) 330lbs bar weight + 220lbs of hanging chains x 2 sets x 1 rep - BS PR, a little high

Conventional Deadlifts off floor
135lbs x 6
225lbs x 3 (belt on)
315lbs x 1
405lbs x 1
475lbs x 1 (felt slow/heavier than it should have)
540lbs x 0 - only got it a few inches off ground, felt like I started pulling out of position too

decline situps w/ small sandbag
3 sets x 15 reps

Sled Drags
sled + 100lbs x 4 ~150 yard trips

stretch & reverse hyper

Got video, it'll take me a while to get it up probably.

Pud
09-12-2010, 02:41 PM
Friday's video:
http://www.youtube.com/watch?v=wytE45E25nw

Looks like I might be taking an unplanned deload this week if I don't get better in a day or two, felt a little weird yesterday, and woke up with a sore throat and body aches today... I'll blame my deadlifting Friday on that.

Pud
09-18-2010, 03:23 PM
Still half sick; aches, sore throat, and congestion are gone, but I've still got a fairly nasty persistent cough.

Barbell Low Box Squats
45lbs x 3 sets x 8-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3
275lbs x 3 (single ply briefs on)
315lbs x 6 sets x 3 reps
-Hips were pretty tight, couldn't get my normal wide stance til I put my briefs on at 275

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
245lbs x 2 sets x 10 reps
245lbs x 12

Cybex Ab Machine
#10 x 12
#11 x 12

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

stretch

Pud
09-19-2010, 08:44 AM
Surprisingly had a fairly decent bench day after being sick all week and staying up all night last night coughing.

First day I've tried the shirt since it was altered, I think it may work well after all.

Pin Press Lockouts ~4-6" top ROM
135lbs x 8
225lbs x 6 (wrist wraps on)
275lbs x 6 (belt on)
315lbs x 3
365lbs x 3

Full Range Bench
135lbs x 6
225lbs x 3 (belt & wrist wraps on)
Inzer 2-ply Denim on
275lbs x 3 (about 1-2" from touching)
295lbs x 2 (2nd rep touched)
315lbs x 1 (touch)
335lbs x 1 (touch)
-315 will probably be a good opener for the October meet. I was able to get my belly up and touch with much lighter weight today than I have before, lightest I've touched with before was 345.

Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 10 reps

Flat DB Presses
60lbs x 6
80lbs x 2 sets x 8 reps (wrist wraps on)

Standing Rope Face Pulls
50lbs x 2 sets x 15 reps

Lying Kettlebell Tricep Extensions
16kg x 10
16kg x 2 sets x 8 reps

rotator cuff work & band pull aparts

Pud
09-21-2010, 06:13 PM
Front Squats
45lbs x 2 sets x 8-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 7 (belt on)
225lbs x 2 sets x 6 reps

Glute Ham Raises
BW x 2 sets x 10 reps
BW x 2 sets x 8 reps

Hip Adductor
#8 x 12
#10 x 12
#12 x 12

Hyper Extensions
70lbs DB x 2 sets x 8 reps

Hammer Strength Shrugs
+180lbs x 8
+270lbs x 3 sets x 12 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

HS Preacher Curls
+45lbs x 8
+70lbs x 2 sets x 8 reps

stretch

Pud
09-23-2010, 06:15 PM
Speed Bench
45lbs x 2 sets x 12-15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps

Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps

Standing Barbell Military Press
45lbs x 8
95lbs x 6
115lbs x 4
135lbs x 3
155lbs x 3 sets x 5 reps (wrist wraps on)

HS Rear Delt Rows
+140lbs x 8
+180lbs x 3 sets x 10 reps

Band Tricep Pushdowns
Light & Mini x 20, 15, 12, 10

stretch, rotator cuff work, band pull aparts & reverse hyper

Pud
09-24-2010, 06:25 PM
Pretty good session today.

Reverse Light Band Squats
255lbs x 6
345lbs x 5 (belt on)
435lbs x 3 (wrist wraps on)
525lbs x 1 (Predator briefs on?)
575lbs x 1
615lbs x 1
665lbs x 1 (Metal Ace Pro suit on)
705lbs x 0 (technical /equipment issues)
705lbs x 1 - PR, best PR was 695 on these before... It's debatable what this bar weighs, some people say 65lbs, some say 58, etc. I counted it as 55lbs today.

Pin 4 Rack Deadlifts
225lbs x 3 (belt on)
315lbs x 1
405lbs x 1
515lbs x 1
585lbs x 1 - PR for pin 4. Went up pretty quick, but I called it here. Felt like I'd rip a callous if I went higher, and I've been worn down/sick etc lately.

Pull Throughs
70lbs x 10
90lbs x 2 sets x 10 reps

Decline Situps
small sandbag x 3 sets x 15 reps

stretch & reverse hypers

Got video, not sure when I'll get it up, have a fairly busy weekend.

PeteTheGreek
09-24-2010, 07:14 PM
What did Tim do?

Pud
09-24-2010, 08:20 PM
What did Tim do?

He took it pretty easy today. I think he just did 405 for a triple, then 495 for a single on squats, then played around with 315 deadlifting. He didn't get there til around 4:30. He's planning on getting there at 3:30 next week and going heavy.

Pud
09-26-2010, 08:23 AM
Flat Barbell Bench
45lbs x 2 sets x 12-15 reps
135lbs x 6
135lbs + 40lbs of chains x 3 (wrist wraps on)
135lbs + 80lbs of chains x 3 (belt on)
135lbs + 120lbs of chains x 3
185lbs + 120lbs of chains x 1
225lbs + 120lbs of chains x 1 (Inzer Double Denim on)
245lbs + 120lbs of chains x 1
275lbs + 120lbs of chains x 1
4-Board Press
225lbs + 120lbs of chains x 3
275lbs + 120lbs of chains x 3 sets x 3 reps

Chest Supported Rows
+90lbs x 8
+135lbs x 8
+135lbs x 2 sets x 6 reps

Incline DB Presses
60lbs x 6
75lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 7

Standing Rope Face Pulls
60lbs x 3 sets x 12 reps

Pud
09-28-2010, 10:13 AM
Vid from Friday:
http://www.youtube.com/watch?v=6JrkSEpoX8A

Pud
09-28-2010, 07:10 PM
Tuesday are possibly the most boring workouts known to man.

Hyper Extensions
BW x 2 sets x 8-12 reps
+25lbs x 8
+50lbs x 8
+75lbs x 4 sets x 8 reps

Hip Adductor
4 sets x 12 reps

HS Standing Shrugs
+180lbs x 10
+270lbs x 8
+320lbs x 3 sets x 10 reps

Standing Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 8 reps

Standing Hammer Curls
40lbs x 3 sets x 10 reps per arm

stretch & reverse hypers

Pud
09-30-2010, 08:06 PM
Speed work felt fairly decent today.

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps

Pullups
BW x 2 sets x 8 reps
BW x 7
BW x 6

Standing Barbell Military Press
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 3 (wrist wraps on)
165lbs x 3 sets x 3 reps

HS Rear Delt Rows
+140lbs x 8
+200lbs x 3 sets x 8 reps

Band Tricep Pushdowns
Light & Mini x 20, 15, 12, 10, 10

stretch, rotator cuff work & band pull aparts

Pud
10-01-2010, 05:37 PM
Not a great day. The weight itself's not really a problem, but I'm having trouble keeping my posture in the hole a bit, which is causing me to be about 1 inch high. I think my straps were a little too tight, which didn't help either.

Barbell Reverse Monster Mini Band Squats
145lbs x 6 (Predator Briefs on)
255lbs x 6 (belt on)
345lbs x 1 (wrist wraps on)
435lbs x 1
525lbs x 1 (Metal Ace Pro suit on)
575lbs x 1
615lbs x 1
665lbs x 1

Conventional Deadlifts off floor
315lbs x 3 (belt on)
405lbs x 1
475lbs x 1
-Just went to around an opener today.

Decline Situps
80lbs Sandbag x 2 sets x 10 reps
80lbs Sandbag x 12 reps

Pull Throughs
80lbs x 2 sets x 12 reps

Sled Drags
sled + 100lbs x 1 trip forwards

stretch & reverse hyper

Got video again, have it up sometime tomorrow or Sunday.

Pud
10-03-2010, 08:59 AM
Flat Barbell Bench
45lbs x 2 sets x 12-15 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
Inzer 2-ply Denim on
275lbs x 2 no touch
295lbs x 1 touch
335lbs x 1
345lbs x 1? - was slow for sure, not sure if spotter touched a little
3-Board Presses
315lbs x 3
335lbs x 3
345lbs x 3

Chest Supported Rows
+90lbs x 10
+135lbs x 4 sets x 6 reps

Incline DB Presses
60lbs x 6
80lbs x 6 (wrist wraps on)
80lbs x 2 sets x 8 reps

Standing Rope Face Pulls
60lbs x 3 sets x 12 reps

rotator cuff work & band pull aparts

Pud
10-08-2010, 05:12 PM
I thought we were going to go reverse mini bands today, but we just went to around openers/2nd attempts. It was probably a good thing since I've been half sick this week, somehow my bronchitis from 3 weeks ago is back.

Barbell Back Squats
65lbs x 3 sets x 8-12 reps
155lbs x 2 sets x 6 reps
245lbs x 5 (briefs & belt on)
335lbs x 3 (suit & wrist wraps on)
425lbs x 1
515lbs x 1
555lbs x 1
-515 and 555 felt not so great. 595 with single ply briefs the first time I used a suit felt better.

Hyper Extensions
BW x 3 sets x 10-12 reps

Got video, I'll work on getting both last weeks and this weeks up tomorrow.

PeteTheGreek
10-09-2010, 09:38 AM
Why were you squatting on ME Bench day? Secondly, why did CV allow you to live after you were caught rifling through his equipment closet?

Pud
10-09-2010, 12:02 PM
Why were you squatting on ME Bench day? Secondly, why did CV allow you to live after you were caught rifling through his equipment closet?

1) Oops, typo.
2) I guess he may have accepted my totally far fetched story that I was looking for a pair of wrist wraps I lost last Friday and thought someone may have thrown them in there.

Pud
10-10-2010, 02:23 PM
Suspended Chain Lockouts top ~3" ROM
45lbs x 2 sets x 10 reps
135lbs x 6
225lbs x 6 (wrist wraps on)
315lbs x 3 (belt on)
405lbs x 2
425lbs x 1

Flat Barbell Bench
45lbs x 10
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
275lbs x 2, maybe slight spot on 2nd rep
265lbs x 3

Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 8 reps

rotator cuff work & band pull aparts

Lat pulldowns
+90lbs x 12
+140lbs x 2 sets x 8 reps

Pud
10-12-2010, 05:32 PM
Low Box Speed Squats
45lbs x 15 reps (single ply briefs on)
135lbs x 6
135lbs x 3
185lbs x 3
245lbs x 6 sets x 3 reps (belt on) - 1 min RIs

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 8
225lbs x 8
275lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps

Hip Adductor/Abductor
3 sets of 15 reps each

Standing Hammer Curls
35lbs DBs x 3 sets x 10 reps per arm

15 min stationary bike

stretch & reverse hyper

Pud
10-14-2010, 06:11 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Pullups
BW x 4 sets x 6 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 8
115lbs x 4
135lbs x 2 sets x 10 reps (wrist wraps on)
135lbs x 7

1-arm DB Rows
70lbs x 6
85lbs x 3 sets x 8 reps

Tricep Cable Pushdowns against mini band
30lbs x 15
40lbs x 8
30lbs x 10

15 mins elliptical

stretch, rotator cuff work, band pull aparts & hyper extensions

Pud
10-15-2010, 04:57 PM
Just went to around 50lbs under our openers today.

Barbell Free Squats
60lbs x 8
150lbs x 6
240lbs x 3 (belt on)
330lbs x 2 (Predator briefs on)
420lbs x 1 (suit on straps down)
470lbs x 1 (straps up)
470lbs x 1 (straps down)
-Still ~1 inch high, not staying upright enough. Hard to correct after doing it so long.

Pull Throughs
80lbs x 12
90lbs x 2 sets x 12 reps

Decline Situps
Small sandbag x 20
Small sandbag x 2 sets x 15 reps

Sled Drags
Sled + 95lbs x 2 ~140 yard trips

stretch

PeteTheGreek
10-15-2010, 05:57 PM
Move your stance in about a foot width, you'll be able to break easier

Pud
10-16-2010, 04:27 PM
Move your stance in about a foot width, you'll be able to break easier

Oh god, oh god, what am I going to do, what am I going to do!?

Pud
10-17-2010, 02:21 PM
Just doing some light stuff now til the meet.

DB Neutral Grip Presses
50lbs x 12
65lbs x 3 sets x 12 reps

T-Bar Neutral Grip Rows
+45lbs x 10
+90lbs x 3 sets x 12 reps

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 3 sets x 8 reps

Rope Face Pulls
90lbs x 4 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Pud
10-21-2010, 06:15 PM
Last deload today.

Barbell Squats
45lbs x 2 sets x 12 reps
135lbs x 3 sets x 6 reps

Hyper Extensions
BW x 8
BW +25lbs x 3 sets x 8 reps

Incline DB Press
45lbs x 3 sets x 10 reps

Lat Pulldowns
120lbs x 2 sets x 10 reps

Standing Ab Pulldowns
90lbs x 3 sets x 8 reps

Hip Adductor/Abductor
2 sets x 15 reps each

DB Lateral Raises
25lbs x 2 sets x 8 reps

stretch, rotator cuff work, band pull aparts & reverse hypers

Pud
10-24-2010, 07:53 PM
Meet was bad, good, and ok.

Attempts were:
Squat:
515 miss
515 miss
515 good

Bench:
305 good
335 good
350 good

Deadlift:
480 good
520 good
540 miss

Squat was all kinds of %&*#ed up, never had a worse squat day in my life.
1st attempt knee buckled apparently (didn't feel it come in at all) and I ended up dumping the bar falling backwards. 2nd attempt, I also missed, I got close to depth, and the suit just gave out. I have tons of trouble making depth with the straps up on it as it locks up hard, then I keep trying to break parallel to the point the suit just gives. On my 3rd attempt, Pete had me ditch the suit and just go briefs only with a singlet and it was fine.

Someone took video, but it probably won't be up for 2-4 weeks after he compiles/edits video of all the Lexen lifters.

Pud
11-02-2010, 06:32 PM
Back to training...

Speed Box Squats with 1-2 sec pause on box
45lbs x 3 sets x 8-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 6 sets x 2 reps (belt on)

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 3 sets x 12 reps

Cybex Leg Press
+180lbs x 10
+360lbs x 3 sets x 12 reps

Kneeling Ab Pulldowns
150lbs x 12
170lbs x 12

Standing Ab Pulldowns
100lbs x 2 sets x 10 reps

Seated DB Hammer Curls
40lbs x 2 sets x 10 reps per arm

HS Machine Shrugs
+180lbs x 12
+270lbs x 2 sets x 12 reps

stretch

Weight's been up oddly. Heaviest I've ever been, was 220lbs last night, 219 after my workout tonight. I ate less than normal after the meet, and didn't lift so I thought I'd have lost weight.

Pud
11-04-2010, 06:13 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps

Pullups
BW x 4 sets x 6 reps

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 6 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 12
+140lbs x 3 sets x 12 reps

stretch & reverse hypers

Pud
11-07-2010, 09:52 AM
Flat Barbell Bench
45lbs x 5 sets x bleh
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3 sets x 5 reps
3-board press
275lbs x 2 sets x 3 reps - worn out from reps

Chest Support Rows
+45lbs x 8
+90lbs x 8
+125lbs x 3 sets x 8 reps

Bamboo bar bench with hanging kettle bells
bar + 2x 16kg kettlebells x 8 reps
bar + 2x 24kg kettlebells x 5ish reps

Rope Face Pulls
60lbs x 3 sets x 15 reps

Tricep Cable Pushdowns against miniband
30lbs + band x 12
40lbs + band x 2 sets x 10 reps
40lbs + band x 8

rotator cuff work & band pull aparts

Pud
11-09-2010, 05:42 PM
Speed Box Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 6 sets x 2 reps (belt on) - 1 min RIs

Glute Ham Raises
BW x 4 sets x 10 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 12 reps

Hip Adductor/Abductor
2 sets x 20 reps each

Seated DB Hammer Curls
45lbs x 2 sets x 8 reps per arm
45lbs x 6 reps per arm

Lying Leg Curls
100lbs x 12
110lbs x 2 sets x 12 reps

stretch, hypers & reverse hypers

Pud
11-11-2010, 06:31 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
Close Grip
155lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

Neutral Grip Pullups
BW x 8
BW x 3 sets x 6 reps

Seated DB Military Press
55lbs x 8
70lbs x 3 sets x 8 reps (wrist wraps on)

HS Rear Delt Rows
+90lbs x 8
+140lbs x 8
+180lbs x 3 sets x 12 reps

Cable tricep Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

Pud
11-12-2010, 08:01 PM
First day back to moderate squats/deadlifts

Giant Camber Hatfield bar box squats to air pad thing
75lbs x 10
165lbs x 6
255lbs x 5 (belt on)
305lbs x 2 sets x 5 reps
345lbs x 3 (single ply briefs on)
395lbs x 2 sets x 3 reps

Conventional Deadlifts
135lbs x 8
135lbs x 3
225lbs x 3 (belt on)
315lbs x 3
365lbs x 1
405lbs x 3 sets x 3 reps
-felt heavy today

Decline Situps
small sandbag x 3 sets x 15 reps

Ab Wheel
3 sets x 12 reps

stretch & reverse hypers

Pud
11-15-2010, 06:06 PM
Didn't make it Lexen yesterday

Reverse Average Band Bench Press (in lower of the 2 racks)
225lbs x 8
225lb x 6
275lbs x 3 (wrist wraps on)
315lbs x 3 (belt on)
365lbs x 3 sets x 3 reps -might be most volume I've handled this weight for in this rack
315lbs x 2 sets x 6 reps

Neutral Grip T-Bar Lever Rows
+45lbs x 8
+90lbs x 6
+135lbs x 6
+145lbs x 2 sets x 6 reps

Neutral Grip DB Presses
65lbs x 6
80lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
90lbs x 4 sets x 12 reps

Band Tricep Pushdowns
Light + Mini x 20, 12, 12
Light x 12, 12

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Pud
11-18-2010, 06:19 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
Close Grip
165lbs x 3 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 3 sets x 2 reps
Wide Grip
165lbs x 3 sets x 2 reps

Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 7 reps

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 2 sets x 10 reps
+140lbs x 8

HS Rear Delt Rows
+140lbs x 10
+180lbs x 2 sets x 12 reps

Dips
BW x 2 sets x 10 reps

15 mins elliptical

stretch, rotator cuff work & band pull aparts

Pud
11-19-2010, 05:26 PM
Lots of volume today

Barbell Box Squats against Strong Bands
65lbs x 10
added bands
65lbs + bands x 8
155lbs + bands x 6
205lbs + bands x 3 (belt & wrist wraps on)
245lbs + bands x 12 sets x 2 reps

Hyper Extensions
BW x 8
+25lbs x 10
+45lbs x 3 sets x 10 reps

Declined Situps w/ large sandbag (~70-80lbs)
12 reps
2 sets of 10 reps

stretch

School's done til after New Year, so I'm going to try to hit Lexen on Tuesdays too for deadlifts & accessory work for the next 5 weeks.

Pud
11-21-2010, 08:44 AM
Hanging Chain Lockouts (~4" ROM)
45lbs x 2 sets x 10 reps
135lbs x 2 sets x 10 reps
225lbs x 6 (wrist wraps on)
315lbs x 5 (belt on)
405lbs x 3
425lbs x 1
455lbs x 1 -PR???

4-Board Presses
225lbs x 3
275lbs x 3
315lbs x 1, missed 2nd, bar rolled. 1st was quick
335lbs x 0 - no gas left

Chest Supported Rows
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 8 reps

Neutral Grip DB Presses
65lbs x 6
80lbs x 3 sets x 8 reps - felt light today, might try 90's next week

Standing Rope Face Pulls
60lbs x 3 sets x 12 reps

Tricep Cable Pushdowns against mini band
40lbs + band x 12
40lbs + band x 2 sets x 10 reps

rotator cuff work & band pull aparts

Pud
11-23-2010, 04:34 PM
Somewhat of a deadlift deload for today, not sure if we're planning on a deload squat day Friday. I haven't really squatted heavy since the meet.

Conventional Deadlift off floor
135lbs x 8
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3 sets x 5 reps

Stiff Leg Deadlifts off ~3" platform
225lbs x 3 sets x 8 reps

supersetted with DB shrugs
85lbs x 3 sets x 12-15 reps

Kneeling Ab Pulldowns
90lbs x 12
110lbs x 12
100lbs x 12

Suspended Chain Good Mornings With Giant Cambered Hatfield Bar (most chains on the floor at bottom, off at the top)

75lbs bar + ???lbs(guessing 200lbs) of chain x 3 sets x 8 reps

stretch

Sled Drags
sled + ~150lbs of weight x 70 yd backward, 70 yd forward, 70 yd backward, 70 yd forward (no rest)

Pud
11-27-2010, 05:06 PM
Yesterday, 11/26/10

Barbell Squat against Strong and Light bands
60lbs x 8 (Predator Briefs on)
Added Strong bands
60lbs x 8
Added Light bands
60lbs x 8
150lbs x 6
240lbs x 2 (wrist wraps & belt on)
290lbs x 6 sets x 2 reps
297.5lbs x 2 - some idiot miss loaded the weight
290lbs x 2

Decline Situps
Heavy Sandbag (80lbs?) x 3 sets x 12 reps

stretch

PeteTheGreek
11-28-2010, 08:59 AM
Now you've pissed me off. I will be up nights dreaming of ways to fukc you guys up. Next week we're doing two blues and a green then sled dragging while wearing the powerpohl, for starters.

Pud
11-28-2010, 09:20 AM
Now you've pissed me off. I will be up nights dreaming of ways to fukc you guys up. Next week we're doing two blues and a green then sled dragging while wearing the powerpohl, for starters.

Why? My "sandbagging?" My bench has been coming along, my squat & deadlift are another story...

_____________________________________________________

Pretty good day today. First day back in a shirt in 2+ months. Took 1.5 hours just to bench.

Suspended Locksout (~4 inch ROM)
45lbs x 10
135lbs x 6
225lbs x 6 (belt & wrist wraps on)
315lbs x 3

Flat Barbell Bench
45lbs x 12
135lbs x 6
225lbs x 3
275lbs x 2 (shirt on) - no touch
315lbs x 1 - touch
335lbs x 1
355lbs x 1 - PR
365lbs x 1 - PR

4-board Press
315lbs x 3
335lbs x 3
365lbs x 2 sets x 3 reps - PR
405lbs x 1 - PR
420lbs x 1 - PR
455lbs x 1 - PR

Chest Supported Rows
+45lbs x 10
+90lbs x 6
+135lbs x 6
+145lbs x 2 sets x 6 reps

Tricep Cable Pushdowns
3 sets x 12 reps

Standing Rope Face Pulls
3 sets x 15 reps

rotator cuff work & band pull aparts

PeteTheGreek
11-28-2010, 09:51 AM
297.5lbs x 2 - some idiot miss loaded the weight


I'm gonna enjoy this

Pud
11-30-2010, 04:44 PM
Conventional Deadlifts off ~4" platform
135lbs x 6
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 5 sets x 3 reps

Stiff Leg Deadlifts off platform
225lbs x 2 sets x 12 reps (straps)

Hyper Extension with Hatfield Bar backwards (makes it harder)
75lbs bar x 8
75lbs bar x 5 with pause at top

Kneeling Ab Pulldowns
90lbs x 12
110lbs x 2 sets x 12 reps

DB Hammer Curls
45lbs x 8 reps per arm
45lbs x 6 reps per arm

stretch

Pud
12-02-2010, 02:48 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
Close grip
175lbs x 3 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 3 sets x 2 reps
Wide Grip
175lbs x 3 sets x 2 reps - ~1-1.5 min RIs

Pullups
BW x 4 sets x 6 reps

Standing Military Press on squat machine
+90lbs x 8
+140lbs x 6 (wrist wraps on)
+180lbs x 2 sets x 8 reps
+180lbs x 6, failed 7th

Neutral Grip Cable Rows
140lbs x 10
160lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Weighed myself at 221lbs after workout. I'm officially a fatass. I'm going to piss Pete off now and start dieting to make 181's.

Pud
12-03-2010, 05:14 PM
Hanging Chain Stability Squats to parallel box (chains don't touch the ground)
65lbs bar x 2 sets x 8-12 reps
65lbs bar weight + 120lbs of chain x 5
65lbs bar weight + 240lbs of chain x 3 (belt & wrist wraps on)
65lbs bar weight + 360lbs of chain x 3 (Predator briefs on)
155lbs bar weight + 360lbs of chain x 3 sets x 2 reps

Glute Ham Raises
BW x 2 sets x 10 reps
BW x 6 (foot pad too far back)
BW x 8

Decline Situps with light sandbag (~40-50lbs)
sandbag x 20, 15, 15

Ab Wheel
3 sets x 10 reps

stretch & reverse hyper

PeteTheGreek
12-03-2010, 05:41 PM
chains are 55 each

Pud
12-03-2010, 06:29 PM
chains are 55 each

McLovin said they reweighed them and they're 60 each.

Pud
12-05-2010, 09:57 AM
Not the sanest thing today.

Fat Cambered Bar(55lbs?) bench against doubled light bands (lots of band tension)
55lbs x 4 sets x 8-15 reps
145lbs x 6
195lbs x 5 (belt & wrist wraps on)
Added Bands
55lbs bar weight + Bands x 2
105lbs bar weight + bands x 3
125lbs bar weight + bands x 3 (3rd was a grinder)
145lbs bar weight + bands x 2 sets x 1 rep
145lbs bar weight + bands x 2, light spot on 2nd

Chest Support Rows against monster mini band
+45lbs x 8
+90lbs x 4 sets x 8 reps

DB Neutral Grip Presses
65lbs x 6
85lbs x 2 sets x 8 reps (wrist wraps on)

Standing Rope Face Pulls
60lbs x 15
60lbs x 2 sets x 12 reps

Kettle Bell Tricep Extensions
16kg kettle bells x 2 sets x 10 reps
16kg kettle bells x 8 reps

rotator cuff work & band pull aparts

Pud
12-07-2010, 04:34 PM
Conventional Deadlifts off 4" platform
135lbs x 10
135lbs x 6
225lbs x 5 (belt on)
315lbs x 3
385lbs x 5 sets x 3 reps - fairly short RIs

Stiff Leg Deadlifts off platform
225lbs x 3 sets x 12 reps

Barbell Shrugs
225lbs x 3 sets x 12 reps (straps)

DB Hammer Curls
33lbs x 6 reps per arm
45lbs x 2 sets x 8 reps per arm

Kneeling Ab Pulldowns
100lbs x 3 sets x 12 reps

stretch & reverse hyper

Pud
12-09-2010, 03:31 PM
Speed Bench
45lbs x 2 sets 20 reps
95lbs x 8
135lbs x 2
Close Grip
165lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 3 reps
Wide Grip
165lbs x 2 sets x 3 reps

Pullups
BW x 3 sets x 8 reps - going back up at this BW

Standing Barbell Military Press - haven't done these for a while
45lbs x 12
95lbs x 8
115lbs x 5
135lbs x 10 (wrist wraps on)
135lbs x 9
135lbs x 7

Inverted Rows
BW x 2 sets x 10 reps - still don't like these

Tricep Band Pushdowns
Light & Mini x 20
Light & Mini x 15
Light x 2 sets x 15 reps

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Pud
12-10-2010, 04:50 PM
Squatting today felt a little better than the last few weeks. Trying to take the weight down faster

Barbell Box Squats against Strong Bands
65lbs bar x 3 sets x 8-12 reps
Added Bands
65lbs + bands x 6
155lbs + bands x 5
245lbs + bands x 3 (belt & wrist wraps on)
295lbs + bands x 3 (Predator briefs on)
335lbs + bands x 3 (3 pads on box to here)
385lbs + bands x 2 sets x 2 reps (4 pads on box here & after)
425lbs + bands x 1

Glute Ham Raises
BW x 3 sets x 10 reps
BW x 8 reps

Decline Situps
Light Sandbag x 3 sets x 15 reps

Sled Drags
Sled + ~100lbs x 2 ~140 yd trips

stretch

Pud
12-12-2010, 09:07 AM
Barbell Bench Warmups
45lbs x 3 sets x 15 reps
135lbs x 6

Reverse Average Band Bench (doesn't deload a ton in this rack, maybe ~70-90lbs off the bottom, and not much at all mid way and up)
225lbs x 5 (belt & wrist wraps on)
225lb x 3
275lbs x 3
315lbs x 3
365lbs x 1 - light spot, realized bands were uneven
365lbs x 0 - came off chest quick, lost about mid way
365lbs x 1 (Inzen Denim shirt on)
405lbs x 1
425lbs x 1
445lbs x 1 - let my elbows out too early on press

Chest Supported Rows against miniband
+45lbs x 8
+90lbs x 6
+115lbs x 3 sets x 6 reps

DB Neutral Grip Presses
65lbs x 6
85lbs x 3 sets x 8 reps (wrist wraps on)

Standing Rope Face Pulls
3 sets x 15 reps

Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps

rotator cuff work & band pull aparts

Pud
12-14-2010, 04:40 PM
Low Box Squats to air pad with giant cambered hatfield bar
75lbs x 2 sets x 8-10 reps
165lbs x 6
205lbs x 5
255lbs x 2 sets x 5 reps (belt on)
305lbs x 5
345lbs x 2 sets x 5 reps

Good Morning with giant cambered hatfield bar
305lbs x 5 (belt on)
345lbs x 2 sets x 5 reps

Pull Throughs
90lbs x 2 sets x 10 reps

Kneeling Ab Pulldowns
100lbs x 12
110lbs x 12
110lbs x 2 sets x 10 reps

Pud
12-17-2010, 05:11 PM
Wasn't feeling the best today, but squats went pretty well anyway.

Hanging Chain Stability Squats to parallel Box
55lbs x 12
55lbs bar weight + 120lbs of chain x 6
55lbs bar weight + 240lbs of chain x 3 (belt on)
55lbs bar weight + 360lbs of chain x 3 (Predator Briefs & wrist wraps on)
95lbs bar weight + 360lbs of chain x 3
145lbs bar weight + 360lbs of chain x 3 sets x 3 reps - first time doing triples here, and they were easier than the doubles I've done, form felt good.

Speed Deadlifts
135lbs x 6
315lbs x 6 sets x 1 rep

Glute Ham Raises
BW x 4 sets x 10 reps

stretch

Pud
12-19-2010, 09:09 AM
Reverse Average Band Bench Press
45lbs x 2 sets x 12-15 reps
Added reverse bands
135lbs x 8
135lbs x 6
225lbs x 5
225lbs x 3 (wrist wraps on)
315lbs x 3 (belt on)
405lbs x 2 (Inzer Denim Shirt on) - Felt bad, wasn't mentally ready for the weight
405lbs x 1 - a lot better
455lbs x 1 - PR
495lbs x 0 - only got it ~3-4 inches off my chest and lost it

4-Boards
495lbs x 2
495lbs x 3 - a little better
545lbs x 0 - just took it out and held it for ~ 3 seconds, was pretty shaky/uncomfortable, before today I haven't had anything over 455 in my hands

Chest Supported Rows
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

Kettlebell Tricep Extensions
16kg Kettlebells x 3 sets x 10 reps (wrist wraps on)

Standing Rope Face Pulls
3 sets x 15 reps

rotator cuff work & band pull aparts

Going to train til Thursday next week, then maybe take a week off and/or deload

Pud
12-23-2010, 05:08 PM
Barbell Box Squats to parallel box (3 pads & 1 plywood board on box)
65lbs bar x 2 sets x 8 reps (Predator briefs on)
155lbs x 8
245lbs x 5
335lbs x 2 (wrist wraps on)
425lbs x 2
475lbs x 2 (1980's Single Ply Inzer Z-suit on, probably get nothing out of this over double ply briefs)
515lbs x 2
565lbs x 1 - PR (in "briefs only"?)

Pin 5 Rack Deadlifts (bar starts around the top of my knee)
135lbs x 10
225lbs x 5 (belt on)
315lbs x 3
405lbs x 1
495lbs x 1
585lbs x 1
635lbs x 1 - PR
675lbs x 1 - PR - still had more in me

Glute Ham Raises
BW x 2 sets x 10 reps
BW x 8

Declined Situps
Heavy (80lbs?) Sandbag x 12, 10, 10 reps

-Haven't pulled heavy for quite a while. Those rack pulls aren't really a good indicator of where I am. I can lock out a lot, but I'm weakest ~2-3 inches off the floor til the bottom of my knees. I'm going to see where I am off the floor in the next ~3 weeks or so. It's at least good knowing I have no problem holding onto 675lbs, held it at the top for a few seconds.

I think the job I've been interning at on and off helps my grip strength quite a bit. I'm in manufacturing/quality control of our production units before they ship out, so I'm tightening bolts/screws, etc down all day. I notice when I'm not working there, my grip's weaker if I don't train it, and I won't be working there the next 6 months or so with my school schedule. After that, I graduate and don't know if I'll be back there or somewhere else.

If my budget allows, I'm going to try to order an Inzer T-Rex suit. We'll see... I might order it in the next week or two, or may have to wait until around April.

Pud
12-28-2010, 04:54 PM
Decent day today. First time trying to pull conventional with briefs. They're loose enough now I can get down to the bar with them. Also tried to pull sumo after.

Reverse Average Band Deadlifts (these bands are old/stretched and don't deload a whole lot)
Conventional:
245lbs x 5
335lbs x 3 (belt on)
425lbs x 2 (Predator Briefs on)
475lbs x 1 or 2
515lbs x 1
565lbs x 1
605lbs x 1 - PR

Sumo
335lbs x 5 - good
425lbs x 4 - ok
515lbs x 2 - form started to break down here
-First time trying to pull sumo in probably ~3 years. Felt ok at lighter weight, but when it got heavier, it was harder to lock out than conventional for me. Probably my hips shooting up too high at the start of the pull.

Glute Ham Raises
BW x 10
BW x 6 - nothing left after pulls

Pull Throughs
90lbs x 12
100lbs x 2 sets x 10 reps

Kneeling Ab Rope Pulldowns
100lbs x 12
110lbs x 2 sets x 10 reps

stretch

Going to cool the heavy dealifts for a couple weeks, then go for a straight weight PR off the floor.

Pud
12-30-2010, 05:31 PM
Today was a little busy, had something like a 11 people squatting so we broke it into 2 groups and just had one group finish before the next. We were going heavy so we didn't use 2 monolifts.

Barbell Free Squats
65lbs bar x 2 sets x 8-12 reps
155lbs x 6 (single ply briefs on)
245lbs x 5 (belt on)
335lbs x 2 (single ply briefs off, Predator briefs & wrist wraps on)
425lbs x 1
515lbs x 1 (Metal Ace Pro suit on)
605lbs x 1 - A little high, but free weight PR
Added Reverse Average Bands
695lbs x 1 - Done 705 with light bands before, but they were doubled, I think these helped less.
Added High Box (Box with 5 or 6 pads)
785lbs x 1 - BS PR: Most weight I've had on my back

Decline Situps
Heavy Sandbag (~80lbs) x 3 sets x 12 reps

stretch

Pud
01-02-2011, 01:47 PM
First time back to benching for a while and it showed... I hope it's the time off or my CNS being fried from the heavy deadlifts and squatting lately rather than being a shirt/gear whore lately.

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185bs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 4 sets x 3 reps - these were fairly difficult, usually it's not a problem to get 5-6 reps

T-Bar Rows
+45lbs x 10
+90lbs x 8
+115lbs x 4 sets x 8 reps

DB Neutral Grip Presses
55lbs x 10
80lbs x 3 sets x 8 reps (wrist wraps on)

Rope Face Pulls
80 or 90lbs x 3 sets x 12 reps

Band Tricep Pushdowns
Light & Mini x 15, 12, 10
Light x 12, 12

stretch, rotator cuff work & band pull aparts

Pud
01-03-2011, 05:07 PM
RAW Squats
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 8 (belt on)
275lbs x 3
315lbs x 3 sets x 8 reps

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
245lbs x 3 sets x 10 reps

Standing Ab Pulldowns
100lbs x 10
110lbs x 8
100lbs x 2 sets x 10 reps

Hip Abductor/Adductor
2 sets x 20 reps each

stretch

Pud
01-07-2011, 06:20 PM
Giant Camber Hatfield bar parallel box squats with reverse mini bands (deloads around 30lbs)
Predator Briefs on
165lbs x 6
255lbs x 5 (belt on)
305lbs x 5
345lbs x 5
395lbs x 3
435lbs x 6? sets x 3 reps

Glute Ham Raises
BW x 10
BW x 8
BW x 10

Decline Situps x 4 sets x 15 reps

stretch

Pud
01-09-2011, 09:06 AM
Hanging Chain bench (~10% of chains on floor at lockout, ~50% on floor at chest)
45lbs bar weight x 4 sets x 12-15 reps
45lbs bar weight + 80lbs of chain x 8 reps
45lbs bar weight + 160lbs of chain x 8 reps (wrist wraps on)
45lbs bar weight + 200lbs of chain x 5 reps (belt on)
45lbs bar weight + 240lbs of chain x 3 reps
95lbs bar weight + 240lbs of chain x 1 - ugly
95lbs bar weight + 240lbs of chain x 2 - good first yep, ugly 2nd
115lbs bar weight + 240lbs of chain x 1
135lbs bar weight + 240lbs of chain x 0
Added 3 Board
135lbs bar weight + 240lbs of chain x 0
135lbs bar weight +160lbs of chain x 6

Chest Supported Rows
+90lbs x 10
+115lbs x 6
+135lbs x 3 sets x 8 reps

DB Neutral Grip Presses
60lbs x 10
75lbs x 3 sets x 8 reps (wrist wraps on)

Standing Rope Face Pulls
3 sets x 15 reps

rotator cuff work & band pull aparts

Pud
01-12-2011, 09:51 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
145lbs x 3 sets x 3 reps
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps

Pullups
BW x 2 sets x 8 reps
BW x 7
BW x 4

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
145lbs x 2 sets x 6 reps
145lbs x 5

1-arm DB Rows
75lbs x 6
90lbs x 3 sets x 8 reps

Band Tricep Pushdowns
Light & Mini x 15, 12, 10

DB Hammer curls
40lbs x 2 sets x 8 rep per arm

HS Preacher Curl
+45lbs x 8
+70lbs x 8
+70lbs x 6

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Pud
01-14-2011, 05:34 PM
Barbell Parallel Box Squats w/ hanging chains (touching the ground)
60lbs bar x 8
150lbs x 6
150lbs bar weight + 120lbs of chain x 3 (Predator briefs, belt & wrist wraps on)
240lbs bar weight + 120lbs of chain x 3
330lbs bar weight + 120lbs of chain x 3
380lbs bar weight + 120lbs of chain x 2
420lbs bar weight + 120lbs of chain x 2 sets x 2 reps

Speed Deadlifts
225lbs x 3 (belt on)
275lbs x 4 sets x 3 reps

Glute Ham Raises
BW x 4 sets x 10 reps -felt strong on these tonight

Decline Situps
Heavy ~80lbs sandbag x 2 sets x 10 reps
" " x 1 set x 8 reps

stretch

Class is canceled Tuesday next week, so I'm going to try to make it in and pull a deadlift PR off the floor if I'm feeling good.

Pud
01-16-2011, 06:25 PM
Didn't make it to Lexen today. Been working on adjusting my bench setup to get my feet under me more and take more advantage of my arch.

Flat Bench Warmups
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
3-Board Presses
225lbs x 3 (belt on)
275lbs x 3
295lbs x 3
315lbs x 2 - rep PR, 1st flew up, 2nd was a grinder
295lbs x 2, missed 3rd, got loose
295lbs x 4 - rep PR

2, 3, 4 board marathon set
225lbs x 5 on 2 board
225lbs x 5 on 3 board
225lbs x 3 on 4 board

T-Bar Rows
+90lbs x 8
+115lbs x 8
+115lbs x 2 sets x 10 reps

Flat DB Bench with mini band around back
70lbs x 10
70lbs x 6 - band twisted more
no band
70lbs x 8

Rope Face Pulls
90lbs x 3 sets x 12 reps

DB Tricep Extensions
30lbs x 10
35lbs x 8
30lbs x 10

12 mins incline treadmill

stretch, rotator cuff work & band pull aparts

Pud
01-18-2011, 09:28 PM
Went for a deadlift PR off the floor today.

Conventional Deadlifts off floor
135lbs x 6
135lbs x 3
225lbs x 5 (belt on)
315lbs x 3
405lbs x 1 (predator briefs on)
495lbs x 1
545lbs x 1 - PR
565lbs x 0 - I got it up, but hitched a little or the bar went down and back up and had trouble locking my shoulders back. Could probably get it fresh going from 495.

Stiff leg deadlifts
225lbs x 2 sets x 12 reps

Kneeling Ab Pulldowns
90lbs x 12
100lbs x 12
110lbs x 12
100lbs x 12

stretch

Got video, probably won't get it up for a while.

Pud
01-21-2011, 05:39 PM
Barbell Free Squats against Blue (Strong) Bands (~190lbs tension at top, maybe ~50% of that at bottom)
65lbs bar x 8
65lbs bar + bands x 6
155lbs bar weight + bands x 3 (belt on)
265lbs bar weight + bands x 3 (wrist wraps on)
355lbs bar weight + bands x 2 sets x 2 reps (Predator briefs on)
405lbs bar weight + bands x 2 sets x 2 reps

Glute Ham Raises
BW x 10
BW x 8
BW x 10

Decline Situps
Small (~40lbs) Sandbag + monster miniband x 3 sets x 10 reps
-hold bag in formarms, each end of miniband in my hands

Barbell Shrugs
225lbs x 15 (straps)
315lbs x 3 sets x 12 reps

stretch

Pud
01-25-2011, 02:19 PM
Yesterday's workout:

"Raw" Barbell Free Squats
45lbs x 2 sets x 8-12 reps
135lbs x 8
135lbs x 3
185lbs x 3
225lbs x 5 (belt & wrist wraps on)
275lbs x 3
335lbs x 3 sets x 8 reps (knee wraps on) - rep PR

Barbell Romanian Deadlifts
135lbs x 8
225lbs x 8
275lbs x 2 sets x 8 reps
275lbs x 12

Standing Ab Pulldowns
100lbs x 10
110lbs x 3 sets x 10 reps

Hip Adductor/Abductor
2 sets x 20 reps each

Standing DB Hammer Curls
45lbs x 2 sets x 8 reps per arm

stretch

Pud
01-30-2011, 08:50 AM
Thursday's workout:

Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

Pullups
BW x 2 sets x 8 reps
BW x 5
BW x 4 -wtf

Standing Barbell Military Press
45lbs x 2 sets x 10-12 reps
95lbs x 8
115lbs x 4
145lbs x 2 sets x 6 reps (wrist wraps on)
145lbs x 4 - wtf again

HS Rear Delt Rows
+180lbs x 3 sets x 12 reps

Band Tricep Pushdowns
5-6 sets of 10-20 reps

15 mins elliptical, stretch, etc

Today's:

Flat Barbell Bench Against Bands
45lbs x 3 sets x 10-15 reps
Added doubled light bands
-not warmed up enough yet...
Added doubled orange bands (monster-minis?)
45lbs + bands x 6 (wrist wraps on)
95lbs + bands x 3
115lbs + bands x 3 (belt on)
Switched to doubled lights again
45lbs + bands x 4
95lbs + bands x 2
115lbs + bands x 1
135lbs + bands x 1
4-board Presses
135lbs + bands x 2
115lbs + bands x 3
115lbs + bands x 4
115lbs + bands x 3

Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 10 reps

DB Neutral Grip Presses
60lbs DB's x 7
75lbs DB's x 10
75lbs DB's x 8
75lbs DB's x 7

Standing Rope Face Pulls
60lbs x 12
70lbs x 2 sets x 12 reps

Kettlebell Tricep Extensions
16kg kettlebells x 10
16kg kettlebells x 8
16kg kettlebells x 8

Pud
02-02-2011, 04:48 PM
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 3 sets x 3 reps
Wide Grip
165lbs x 3 sets x 3 reps

Pullups
BW x 3 sets x 8 reps

Standing Barbell Military Press
45lbs x 12
95lbs x 6
115lbs x 4
145lbs x 2 sets x 8 reps (wrist wraps on)
145lbs x 6

HS Rear Delt Rows
+180lbs x 6
+230lbs x 3 sets x 8 reps

Cable Tricep Pushdowns
80lbs x 12
80lbs x 8
70lbs x 12

Barbell Curls
85lbs x 8
85lbs x 6

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Pud
02-04-2011, 06:09 PM
Weaker than normal today, bad diet and sleep.

Raw Free Squats
55lbs bar x 8
145lbs x 6
235lbs x 3 (belt on)
325lbs x 3 (wrist wraps on)
375lbs x 4 sets x 3 reps

Conventional Deadlifts off floor
225lbs x 3 (belt on)
315lbs x 2
405lbs x 1
495lbs x 2 -felt heavy

Chain Suspended Good Morning with Giant Cambered Bar
75lbs bar x 6
165lbs x 5
255lbs x 5 (belt on)
255lbs x 2 sets x 5 reps (took belt off)


Decline Situps
80lbs sandbag x 4 sets x 10 reps

Barbell Shrugs
135lbs x 8
225lbs x 12 (straps)
315lbs x 3 sets x 10 reps

stretch

Pud
02-05-2011, 07:08 PM
Deadlifting vid from a couple weeks ago:
http://www.youtube.com/watch?v=ceCxSBf_n9o

Pud
02-06-2011, 09:14 AM
Barbell Bench with hanging chains
45lbs bar weight + 40lbs of chain x 8
45lbs bar weight + 80lbs of chain x 6
45lbs bar weight + 120lbs of chain x 5
45lbs bar weight + 160bs of chain x 3 (wrist wraps on)
45lbs bar weight + 200lbs of chain x 3 (belt on)
45lbs bar weight + 240lbs of chain x 2
95lbs bar weight + 240lbs of chain x 3
115lbs bar weight + 240lbs of chain x 2
135lbs bar weight + 240lbs of chain x 1
165lbs bar weight + 240lbs of chain x 1
135lbs bar weight + 280lbs of chain x 1
155lbs bar weight + 280lbs of chain x 0
155lbs bar weight + 280lbs of chain x 0, a little closer, but still come to a halt about half way up.
-Have an issue with my left side being stronger, and my right arm flares out. Adjustment my grip to compensate on the 2nd 155lbs and it helped a little.

Chest Supported Rows against choked monster mini band
+45 x 8
+90lbs x 3 sets x 8 reps

Pin Lockout Presses ~2-3" ROM
225lbs x 5
315lbs x 3 (wrist wraps on)
405lbs x 3
455lbs x 3
495lbs x 1

Lying Cable Tricep Extensions with Rope
60lbs x 12
60lbs x 8
60lbs x 8

Kettlebell Tricep Extensions on floor (pause with them on floor each rep)
16kg's x 10
16kg's x 2 sets x 8 reps

Lat Pulldowns
+70-110lbs x 4 sets x 10 reps

Underhand pulldowns
+90-110lbs x 2 sets x 10 reps

Pud
02-10-2011, 09:36 PM
Yesterday:
Speed Bench
45lbs x 2 sets x 15-20 reps
95lbs x 10
135lbs x 2
Close Grip
175lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 2 sets x 2 reps
Wide Grip
175lbs x 2 sets x 2 reps

Pullups
BW + 25lbs x 3 sets x 5 reps
BW +25lbs x 4 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 6
135lbs x 3 (wrist wraps on)
155lbs x 2 sets x 6 reps
155lbs x 4

Standing Rope Face Pulls
100lbs x 3 sets x 12 reps

Miniband Tricep pushdowns
3 sets of 10-20 with light & mini
2 sets of 12 with light

seated DB hammer curls
40lbs x 10 reps per arm

10 mins incline treadmill walking

stretch, rotator cuff work & band pull aparts

Pud
02-13-2011, 03:32 PM
2-11-2011 ME Squat/Deadlift
Barbell Free Squats RAW
150lbs x 8
240lbs x 6 (belt & wrist wraps on)
330lbs x 2 sets x 3 reps
380lbs x 2 sets x 3 reps
420lbs x 2 reps - rep PR??
-first time squatting relatively heavy RAW in a while, going raw next couple weeks too, not sure if I'll try to hit a single PR or not, PR's 460.

Pin 3 Rack Deadlifts
225lbs x 5
315lbs x 3
405lbs x 3
455lbs x 3
495lbs x 3
545lbs x 3 - rep PR???
565lbs x 2 - rep PR

Pull Throughs
90lbs x 10
110lbs x 3 sets x 10 reps

Kneeling Ab Pulldowns
90lbs x 8
110lbs x 3 sets x 10 reps

Ab Wheel
2 sets x 10 reps

stretch

Today, 2/13/2011 ME Bench
Flat Barbell Bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3 sets x 1 rep - waiting for training partner
275lbs x 1 - shirt on, no touch
315lbs x 1 - no touch
335lbs x 1 - ~1 in away
355lbs x 1 - touch
375lbs x 1 - touch, PR
380lbs x 1- touch, PR - banged the upright on the right side, but kept it moving and didn't drag it up.

T-Bar lever Rows
+90lbs x 8
+135lbs x 3 sets x 8 reps

Incline DB Press
65lbs x 6
80lbs x 2 sets x 8 reps - wrist wraps on
80lbs x 7 reps

Rope Face Pulls
#10 x 12 reps
#8 x 2 sets x 15 reps

Kettlebell Tricep Extensions
16kg/35lb kettlebells x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Felt fairly strong today, especially considering drinking last night. Got video of bench.

Bench vid:
http://www.youtube.com/watch?v=0HDaIGX8DJo

Pud
02-14-2011, 05:25 PM
Barbell Front Squats
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (belt on)
225lbs x 6
245lbs x 3 sets x 6 reps

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 10
225lbs x 8
275lbs x 3 sets x 12 reps

Glute Ham Raises
BW x 3 sets x 10 reps

Hip Abductor/Adductor
2 sets x 20 reps each

Standing Ab Pulldowns
100lbs x 10
110lbs x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
315lbs x 3 sets x 10 reps

stretch

Pud
02-18-2011, 05:31 PM
Giant Cambered Hatfield/Safety Squat Bar ~parallel Box Squats (Raw)
75lbs bar x 7
165lbs bar weight x 5
255lbs bar weight x 4 (belt on)
255lbs bar weight + 40lbs of chain x 2
255lbs bar weight + 80lbs of chain x 2
255lbs bar weight + 120lbs of chain x 2
255lbs bar weight + 160lbs of chain x 2
255lbs bar weight + 200lbs of chain x 2
255lbs bar weight + 240lbs of chain x 3 sets x 2 reps

Pin 2 Rack Deadlifts against doubled light band (lots of tension)
135lbs x 6 (no band)
added band
45lbs bar x 3 + bands
135lbs + bands x 2
225lbs + bands x 1
275lbs + bands x 1 - called it here, another attempt probably would've opened a callous/bled as this one pealed a layer off in a few spots

Glute Ham Raises
BW x 3 sets x 10 reps

Declined Situps
small sandbag + holding monster mini in hands x 12, 10, 10 reps

stretch

Pud
02-20-2011, 10:01 AM
Flat Barbell Bench
45lbs x 3 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on) - felt a little off
275lbs x 2, (shirt on) no touch
315lbs x 1 - no touch ~1" away
385lbs x 1 - PR, a little messy, 380 last week was cleaner
405lbs x 0 - didn't groove it/bring it down right
Added Reverse Blue (strong bands) deload ~80-120lbs off bottom, ~0-20lbs at lockout
405lbs x 2
455lbs x 1 - PR?
485lbs x 1 - PR?
-I've done up to 495 to a 4-board with reverse greens I think, but these blues are really worn out and probably give about the same.

Chest Supported Rows
+90lbs x 10
+135lbs x 10
+135lbs x 2 sets x 8 reps

DB Neutral Grip Presses
65lbs x 6
80lbs x 2 sets x 8 reps
80lbs x 7

Pud
02-21-2011, 05:22 PM
Speed Box Squats
45lbs x 3 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (single ply briefs & belt on)
275lbs x 6 sets x 3 reps - ~1-1.5 min RIs

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 6
225lbs x 6
275lbs x 6
315lbs x 3 sets x 8 reps - heaviest I've gone on these?

Hip Adductor/Abductor
2 sets x 20 reps each

Standing Ab Pulldowns
100lbs x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 12
315lbs x 3 sets x 12 reps

stretch & reverse hyper

Pud
02-26-2011, 01:50 PM
Wednesday:
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps

Pullups
BW x 10
BW x 8
BW x 7

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 8
+160lbs x 2 sets x 8 reps

___________________________________________

Friday:
Barbell Free Squats (Raw) - not sure if bar is 45 or 55lbs
45lbs x 8
135lbs x 6
225lbs x 3 (belt & wrist wraps on)
315lbs x 3
365lbs x 3 sets x 3 reps
Reps til "failure"
225lbs x 26 reps - may have had a few left, but stopped there

Glute Ham Raises
BW x 2 sets x 10 reps
BW x 8

Decline Situps
~40lbs sandbag x 4 sets x 15 reps

stretch

Pud
02-27-2011, 02:47 PM
Trained up north today.

Flat Barbell Warmups
45lbs x 2 sets x 15-20 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)

3-Board Press
225lbs x 5 (belt on)
275lbs x 3
300lbs x 2
325lbs x 1, missed 2nd -3 board PR??
335lbs x 1 -3 board PR??
345lbs x 1 - 3-board PR
315lbs x 1, missed 2nd
315lbs x 2, missed 3rd

T-Bar Lever Rows
+90lbs x 8
+115lbs x 8
+135lbs x 3 sets x 8 reps

Incline DB Presses
65lbs x 6
80lbs x 10 reps (wrist wraps on)
80lbs x 8
80lbs x 7

Rope Face Pulls
90lbs x 12
100lbs x 2 sets x 10 reps

Kettlebell Tricep Extensions
16kg kettlebells x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Stronghold
02-27-2011, 11:24 PM
On speed bench, do you alternate grips or do you do three sets straight through with each grip?