View Full Version : Mitch's New Journey

musicman001

06-26-2010, 09:00 PM

Hey Everyone! I've recently started to train as a powerlifter (again) thanks to my mom and all her *interesting* friends. I took a hiatus from PLing because I felt I was a fat@ss and I wanted to be fit and strong not fat and strong. So I recently lost 60# and have since resumed my PLing. Of course losing that much weight some strength went, but that's what I'm working on. Here is where I'll log my workouts for every and anyone to see, comment on, critique, etc. Thanks!

JUNE 8, 2010

DE Upper:

Bench Press:Reps

45 x 10

95 x 15

105 x 12

115 x 10

125 x 10

135 x 8

Incline DB Press

30 x 12

35 x 12

40 x 12

Bent Over Row

40 x 20

Elbows Out

40 x 20

Elbows Back

Tates

20 x 20

20 x 20

20 x 20

Lat Pulldown

100 x 15

105 x 15

110 x 10

(RUSH Cables)

Facepulls

40 x 10

50 x 10

45 x 10

(RUSH Cables)

Overhead Press: Seated DB

25 x 15

30 x 15

35 x 12

Preacher Curls

45 x 10

55 x 10

60 x 10

I'll finish adding up to today later....now time for bed

musicman001

06-27-2010, 08:13 PM

Time to catch up with my workouts.....

Floor Press

45 x 15

95 x 10

135 x 3

145 x 3

155 x 3

165 x 2

175 x 0 (halfway up)

Bench Press

135 x 10 (showing form for critique, first heavy bench workout)

JM Press

65 x 12

75 x 12

85 x 12

Standing Chest Press

45 x 12

45 x 20

45 x 12

Rev PecDec

40 x 8

50 x 8

50 x 8

Shrugs

135 x 20

185 x 15

225 x 20 (straps)

Seated Row

110 x 8

120 x 8

130 x 8

Lat Pulldown

120 x 8

130 x 8

140 x 8

musicman001

06-27-2010, 08:17 PM

Box Squats

45 x 10

95 x 5

135 x 5

155 x 5

165 x 5

165 x 5

175 x 5

175 x 5

175 x 5

Deadlift

145 x 5

145 x 5

165 x 3

165 x 5

Good Mornings

95 x 5

115 x 5

125 x 5

135 x 5

GHR

Body x 15

Body x 10

Body x 10

Leg Lift: Roman Chair

Body x 15

8 x 15

8 x 15

Obliques: Side Raises

45 x 15

50 x 15

55 x 15

musicman001

06-27-2010, 08:22 PM

Bench Press

45 x 10

95 x 10

135 x 3

155 x 3 (2 board here down)

170 x 1

185 x 1

205 x 1

220 x 1

230 x 0

225 x 0

Dumbbell Press

40 x 15

45 x 12

50 x 12

Barbell Single Arm Row

(Stradled Bar: Weight on one end)

45 x 10

60 x 10

70 x 8

Tates

25 x 12

30 x 10

30 x 10

Lat Pulldown

120 x 10

130 x 10

140 x 8

Facepulls

(DynaBody Cables)

80 x 10

90 x 10

100 x 10

Rope Curls

60 x 15

70 x 15

80 x 15

musicman001

06-27-2010, 08:28 PM

Box Squats (On Foam)

45 x 10

95 x 10

135 x 2

135 x 2

145 x 2

145 x 2

155 x 2

155 x 2

165 x 2

165 x 2

175 x 2

175 x 2

Deadlift (Speed)

185 x 1

185 x 1

185 x 1

205 x 1

205 x 1

205 x 1

Good Mornings

95 x 8

115 x 8

135 x 8

Leg Lifts (Roman Chair)

12 x 20

12 x 15

12 x 10

Obliques (Side Raises)

50 x 20

55 x 20

60 x 15

GHR

Body x 15

Body x 12

Body x 12

musicman001

06-27-2010, 08:36 PM

Bench Press

95 x 10

115 x 10

115 x 3 Narrow Grip

115 x 3 Narrow

115 x 3 Narrow

115 x 3 Mid

115 x 3 Mid

115 x 3 Mid

115 x 3 Wide

115 x 3 Wide

115 x 3 Wide

JM Press

75 x 12

85 x 10

95 x 8

T-Bar Rows

55 x 10 Wide

55 x 10 Mid

55 x 10 Narrow

65 x 10 Wide

65 x 10 Mid

65 x 10 Narrow

Incline Barbell Press

65 x 15

85 x 15

85 x 15

HS Iso High Row

45 x 15

55 x 15

65 x 15

Lateral Raises

15 x 15

15 x 15

10 x 15

Standing Cable Curls

(Arms out, curl towards head)

20 x 15

25 x 15

25 x 8

musicman001

06-27-2010, 08:40 PM

Rev Bands Bench

45 x 10 no bands

95 x 5 no bands

135 x 1 no bands

185 x 3 lights here down

205 x 1

225 x 1

250 x 0 (mom got me here)

205 x 3 (working sets)

205 x 3

205 x 3

Rolling DBs

25 x 12

30 x 12

35 x 10

DB Press

50 x 8

55 x 8

60 x 8

Lat Pulldowns

120 x 12

130 x 10

140 x 8

Bell Rows

55 x 10

60 x 8

60 x 8

Rope Curls

60 x 15

70 x 15

80 x 15

Drew92

06-27-2010, 08:45 PM

Welcome to wannabebig Mitch! What are your stats?

musicman001

06-27-2010, 08:49 PM

Finally up to today! Glad I didn't have any more workouts than that to type up....after transferring them to my new phone and then this....typing is so repetitive

Squat

45 x 10

95 x 10

135 x 10

155 x 10

155 x 6

155 x 5

(Working on form....losing count.....tired)

Deadlift

135 x 5

155 x 5

175 x 5

195 x 5

205 x 5

Good Mornings

95 x 8

115 x 8

135 x 8

Calf Raises

210 x 10

255 x 10

285 x 10

Decline Situps

15 x 15

20 x 15

25 x 15

Obliques (Side Raises)

50 x 20

60 x 15

This was like DE/ME day combined since mom and I missed our ME Lower earlier in the week due to packing and such......Its tiring watching people pack up all your stuff for 10-12 hrs

Off Road

06-27-2010, 09:00 PM

Good job starting a journal. Good luck on your power lifting journey.

musicman001

06-28-2010, 10:39 AM

Welcome to wannabebig Mitch! What are your stats?

Thanks. I'm 24 yrs old, weigh 147-150

I've only competed once a little over a year ago. I was 181 and did raw DL only for 375#

musicman001

06-28-2010, 10:48 AM

Good job starting a journal. Good luck on your power lifting journey.

Thanks a lot! I'm looking forward to seeing how quickly I progress!

musicman001

06-28-2010, 08:00 PM

Today mom and I went to the gym for some cardio....though apparently it was the wrong time of day...

Treadmill

30 mins - 5 min warmup

23 min run

2-3 min cooldown

2.5ish miles

15 mins in the sauna

then came home and pulled weeds for like an hour...which was a workout in itself

musicman001

06-28-2010, 08:28 PM

http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/M_contest_pic.jpg

Week 1 Picture - 1/10/10 - 202.5#

http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/DSCN0929.jpg

Week 12 Picture - 4/4/10 - 160.4#

http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/DSCN1368.jpg

Week 24 Picture - 6/28/10 - 148#

http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/DSCN1370.jpg

Week 24 Picture - Pose Picture - 6/28/10 - 148#

Drew92

06-30-2010, 07:50 AM

Nice job on the cut!

musicman001

06-30-2010, 09:05 AM

Nice job on the cut!

Thanks! It was a lot of hard work, but so worth it in the end!

musicman001

07-02-2010, 03:57 PM

Okay, so, in the new house now. No furniture for another week.....but we'll make do.... Gotta get back into a gym routine now....along with finding a new job (oy!) But here's ME Upper for today at a new gym, Express Fitness 24/7....

Band Press

Bar x 10 (No Bands)

50 x 10 (Mini Band Here Down)

100 x 3

120 x 3

140 x 3

160 x 3

170 x 1

180 x 0

Incline BB Press

85 x 8

95 x 8

105 x 8

115 x 8

Rolling DB

25 x 15

30 x 15

35 x 15

Lat Pulldown

Atlantis Belt Pulley......More resistance than DynaBody cables

120 x 12

130 x 10

130 x 8

Seated Row

Same Atlantis Machine

105 x 12

120 x 10

135 x 8

Rope Curls

Same Atlantis Machine

60 x 15

70 x 15

80 x 7 (Arms were dead, form went to hell)

musicman001

07-04-2010, 03:58 PM

So, until I get a job and we get all moved in, the workout schedule is gonna be kinda jumbled up....in fact I think this may be my first real "ME" Lower day..... My volume wasnt really as high as I'd like just yet....but I was pushing a little higher weight for fewer reps....It was still exhausting

Pin Pause Squats

Bar x 10 - no pause

95 x 5 - no pause

135 x 3 - pin at 13

155 x 3

175 x 3

195 x 2

225 x 1 - came forward on the way up

245 x 1 - pin at 12

Deadlift

135 x 5

185 x 3

205 x 3

225 x 3

250 x 3

Back Extensions

10 x 15

25 x 15

25 x 15

GHR

BW x 15

BW x 15

BW x 12

Leg Lifts

12.5 x 20

12.5 x 15

12.5 x 12

Oblique Raises

50 x 20

55 x 15

65 x 12

Drew92

07-04-2010, 04:04 PM

Nice efforts today.

musicman001

07-04-2010, 05:23 PM

Nice efforts today.

Thanks!

musicman001

07-06-2010, 04:04 PM

Wooo! I'm feeling it today! My arms feel like they're about to fall off right now. Did a lot of volume for a DE day today, but tried a few grips to alleviate some strain on my shoulders. My right shoulder has been a little sore lately, feels like it might be inflamed from overuse...but I alternated ice/heat today a few times and took an anti inflammatory...i need to rest it........

Cardio 7/5/10

42 mins on treadmill

5 min warmup

20 min run

15 min incline speed walk

2ish min cooldown

3+ miles

DE Upper 7/6/10

Speed Bench

Warmup Bar x 10

Warmup 95 x 8 - Wide Grip Thumbs Over

95 x 3 - reverse grip didn't feel so good

95 x 3 - wide grip thumbs over for the rest

115 x 3

115 x 3

115 x 3

120 x 3

120 x 3

120 x 3

Dumbbell Row

45 x 20

50 x 20

Dumbbell Press

done with neutral/hammer type grip

45 x 15

50 x 15

50 x 8

Tricep Rope Pulldown

55 x 12

60 x 12

70 x 12

Hammer Strength Iso High Row

45 x 15

55 x 15

65 x 15

Facepulls

60 x 15

75 x 15

85 x 12

Shrugs

squat rack was taken so these were done on smith machine...ugh

185 x 20

205 x 20 - wraps

225 x 20 - wraps

Barbell Curls

premade curl bar all done with outer grip

50 x 15

60 x 10

70 x 4.5

musicman001

07-08-2010, 05:02 PM

Good workout today! Think I got my first true PR today....(I'm sure I've PR'ed before this due to just getting back into heavy lifting recently). I also just got Animal M-Stak in the mail today and I'm looking forward to trying it out over the next month, so we'll see what happens...

Rack Pulls

Pin as low as it goes - bar just below my knees

135 x 5

185 x 3

225 x 3

255 x 3

275 x 3

305 x 2

335 x 2

365 x 1 - PR...dont know by how much...but last time I tried a 365# rack pull....it was before my first PL meet and I weighed 181ish.......now I'm at 143.5#

405 x 0 - gave up on it

385 x 1 - another PR!!!

Stiff - Legged Deadlift

135 x 5

155 x 5

165 x 5

175 x 5

185 x 5

BM Super Seated Leg Press/Hack

50 x 12

70 x 12

100 x 12 - could've gone heavier, but first time using this machine

Decline Situps - Steep

Atlantis Decline Situp Bench

12.5 x 20

17.5 x 15

25 x 12

Oblique/Side Raises

55 x 15

60 x 15

65 x 15

musicman001

07-30-2010, 02:20 PM

Alright so it's been a few weeks since Ive logged anything in here, so Ive got some catching up to do. I got a job and have been trying to work out a schedule with mom for working out. I'll have to see what my off days are since so far they change every week. I did an ME workout that i didnt log because my Gymbuddy app crashed for about a week...but here's everything after that one...

DE Lower 7/11/10

Box Squat

Bar x 10 (box with plate)

95 x 5

135 x 2 x 2

145 x 2 x 2

155 x 2 x 2

165 x 2 x 2

175 x 2 x 2

Speed Deads

135 x 5 warmup

185 x 1 x 2

205 x 1 x 2

215 x 1 x 2

Good Mornings

95 x 8

115 x 8

135 x 8

Leg Extensions

80 x 10

90 x 10

110 x 10

Leg Lift

12.5 x 20

17.5 x 12

17.5 x 12

Calf Raise

240 x 15

280 x 15

300 x 15

musicman001

07-30-2010, 02:24 PM

DB Chest Press

40 x 15

45 x 15

50 x 12

DB Rows

40 x 20

45 x 20

Tates

22.5 x 20

25 x 15

Incline DB Press

32.5 x 20

35 x 15

Facepulls

60 x 15

75 x 15

Lat Pulldown

105 x 12

115 x 12

DB Shrugs

50 x 25

60 x 20

Gotta get to work...Ill finish posting when I get home....

musicman001

08-05-2010, 07:44 PM

Box Squats

Bar x 10 (Box w/ plate)

95 x 5

95 x 5 (box no plate)

140 x 2 x 2 (speed here down)

150 x 2 x 2

160 x 2 x 2

170 x 2 x 2

180 x 2 (not so speedy)

Speed Deads

135 x 5

185 x 1

205 x 1

215 x 1

225 x 1

225 x 1

235 x 1

GHR

BW x 15

BW x 15

BW x 12

musicman001

08-05-2010, 07:47 PM

Floor Press

Bar x 10

95 x 5

135 x 3

145 x 3

155 x 2

165 x 1

175 x 0

Rolling DBs

25 x 15

30 x 15

37.5 x 15

Lat Pulldown

120 x 15

130 x 12

140 x 10

Seated Row

105 x 15

120 x 10

135 x 8

Preacher Curls

45 x 15

65 x 10

70 x 7

musicman001

08-05-2010, 07:53 PM

Band Squats

Bar x 10 (Doubled Micros)

65 x 5

95 x 3

135 x 3

155 x 3

175 x 3

190 x 2

205 x 2

215 x 1

Good Mornings

95 x 5

115 x 5

135 x 5

145 x 5

155 x 5

Hammer Strength Iso High Row

65 x 15

75 x 12

85 x 10

GHR

BW x 15

BW x 15

Micro mini around the neck x 7

Oblique Raises

60 x 15

65 x 15

75 x 10

Decline Situps

20 x 15

25 x 15

27.5 x 15

musicman001

08-05-2010, 08:07 PM

Bench Press w/ 3 Board

Bar x 10 (no board)

95 x 8

135 x 3

Add Board

135 x 3

155 x 3

175 x 3

205 x 2

215 x 2

225 x 0

225 x 1

235 x 0

Incline BB Press

85 x 8

95 x 8

105 x 8

115 x 8

JM Press

75 x 10

85 x 10

90 x 10

BB Row

75 x 10

85 x 10

95 x 10

105 x 10

Pull Ups

BW x 8

BW x 6

BW x 5.5

Preacher Curls

55 x 12

65 x 5.5

65 x 4.5 (inner grip - pull ups killed biceps)

musicman001

08-05-2010, 08:14 PM

Deadlift

135 x 5

185 x 1

205 x 1

215 x 1

225 x 1

235 x 1

245 x 1

255 x 1

Box Squats

Bar x 5

95 x 5

<Speed>

150 x 2 x 2

165 x 2 x 2

175 x 2 x 2

185 x 2 x 2 (PR!!)

GHR

BW x 15

BW x 15

BW + 10 x 12

BB Shrugs

135 x 30

225 x 15

245 x 15 (Pulled Trap on about 14th rep like an idiot)

musicman001

08-05-2010, 08:21 PM

Speed Bench

Bar x 10

<Add Doubled micros>

Bar x 10

75 x 3

95 x 3 Wide

95 x 3 Mid

95 x 3 Close

105 x 3 Wide

105 x 3 Mid

105 x 3 Close

115 x 3 Wide

115 x 3 Mid

115 x 3 Close

DB Press

45 x 15

50 x 15

50 x 10

Tates

25 x 15

30 x 12

30 x 12

DB Row

<Elbows Out>

45 x 20

<Elbows Back>

55 x 20

Facepulls

75 x 15

80 x 15

85 x 15

Lat Pulldown

120 x 15

130 x 10

130 x 7

Barbell Curl

50 x 15

60 x 8.5

60 x 7.5 <inner grip>

musicman001

08-05-2010, 08:27 PM

Ok Finally caught back up

Deadlift

135 x 5

185 x 3

225 x 1

255 x 1

275 x 1

300 x 1

325 x 1

350 x 1 <Gym PR!!

375 x 1 <Gym and meet PR!! I pulled 375 in a meet at 181#....Currently I weigh 142.5!!!!

Box Zercher

Bar x 5

95 x 5

115 x 5

125 x 5

135 x 5

145 x 5

GHR

BW x 15

BW x 15

BW + 10 x 3

BW + 5 x 8

Leg Lifts

10 x 20

10 x 15

12.5 x 12

Oblique Raises

60 x 15

60 x 15

65 x 15

musicman001

08-13-2010, 12:32 PM

Floor Press

bar x 12

95 x 5

135 x 3

145 x 3

155 x 2

165 x 1

175 x 1 <PR!

Could've gone heavier but didn't have mom there to spot me

Incline Press

90 x 10

100 x 8

110 x 8

120 x 8

Rolling DBs

30 x 15

35 x 12

37.5 x 12

Lat Pulldown

120 x 15

130 x 12

140 x 10

Seated Row

105 x 12

120 x 12

135 x 8

Barbell Curls

50 x 15

60 x 10

70 x 4

musicman001

08-13-2010, 12:38 PM

Speed Bench

bar x 10 - W

bar x 10 - C

95 x 5 - W

95 x 3 - W

95 x 3 - M

95 x 3 - C

105 x 3 - W

105 x 3 - M

105 x 3 - C

115 x 3 - W

115 x 3 - M

115 x 3 - C

DB Press

45 x 15

50 x 15

50 x 10

Tates

25 x 15

30 x 12

32.5 x 12

DB Row

45 x 20 - Elbows Out

55 x 20 - Elbows Back

Facepulls

75 x 15

80 x 15

85 x 15

Lat Pulldown

120 x 15

130 x 6.....Apparently I was toast on these because I couldnt handle any more

Preacher Curls

55 x 15

65 x 12

75 x 6 - Last 2 reps assisted <PR!

musicman001

08-13-2010, 12:46 PM

Band Squats

bar x 10

bar x 5 < add doubled minis

95 x 3

115 x 3

135 x 3

150 x 3

165 x 3

175 x 3

180 x 3

Stiff Legged Deadlift - Sumo

155 x 5

165 x 5

175 x 5

185 x 5

195 x 5

GHR

mini band around neck x 11

10 x 9 + bw x 3 = 12

5 x 6 + bw x 6 = 12

T-bar Row

60 x 10 - W

60 x 10 - M

60 x 10 - C

70 x 8 - W

70 x 7 - M

70 x 8 - C

Decline Situps

20 x 15

25 x 15

30 x 12

Oblique Raises

60 x 15

65 x 15

75 x 10

musicman001

08-13-2010, 12:50 PM

Band Press

bar x 10

bar x 5 < add doubled minis

65 x 3

95 x 3

115 x 3

135 x 2

155 x 1 - partially assisted

135 x 2 <working sets

135 x 2

135 x 2

Hammer Strength Iso Lateral Wide Chest

70 x 10

90 x 8

100 x 6

Hammer Strength Iso High Row

75 x 10

90 x 8

100 x 8

Rolling DBs

35 x 12

37.5 x 10

40 x 10

Lat Pulldown

120 x 15

130 x 10

140 x 7

Preacher Curls

65 x 15

75 x 8

80 x 4

Drew92

08-13-2010, 01:44 PM

Nice works man. Making some nice progress!

musicman001

08-15-2010, 11:18 AM

Nice works man. Making some nice progress!

Thanks! Yea I'm finally catching up to my mom lol...

musicman001

08-15-2010, 11:28 AM

Box Squats - Speed

Bar x 8

95 x 5

155 x 2

155 x 2

170 x 2

170 x 2

180 x 2

180 x 2

190 x 2 < not super speedy, but good form and PR

190 x 2 < ditto

Deadlift - Speed

135 x 5

185 x 1

210 x 1

225 x 1

240 x 1

250 x 1 < add belt

260 x 1

265 x 1

GHR

10 x 15

8 x 8 + bw x 7 =15

bw x 11

Leg Lifts

12.5 x 20

12.5 x 12

10 x 12

Oblique Raises

60 x 15

65 x 15

75 x 15

Good workout considering I was by myself

musicman001

08-19-2010, 01:00 PM

Speed Bench

bar x 10

95 x 5

100 x 3 - C

100 x 3 - M

100 x 3 - W

110 x 3 - C

110 x 3 - M

110 x 3 - W

120 x 3 - C

120 x 3 - M

120 x 3 - W

Bench

135 x 5

145 x 5

145 x 5

155 x 5

155 x 5

Barbell Single Arm Row

45 x 12

60 x 8 < too big of a jump because I haven't done this in a while

50 x 10

Tates

25 x 15

30 x 12

32.5 x 12

Rev Fly

12.5 x 12

15 x 10

15 x 12

Hammer Strength Iso Lateral Row

45 x 12

55 x 12

60 x 10

Incline Seated Dumbbell Curls

25 x 8

22.5 x 10

22.5 x 10

musicman001

08-19-2010, 01:09 PM

Squat

bar x 10

95 x 5

135 x 3

185 x 2

225 x 1 < Everything here up is a PR!, first time attempting heavy squats. Add knee sleeves here

245 x 1

265 x 1

285 x 1 < knee wraps here down...first time with wraps

305 x 1 < didnt quite hit on depth

305 x 1 < good

Monster Mini Band Hip Abduction

Band x 15 x 3

GHR

BW x 15

8 x 9 + BW x 4 = 13

5 x 5 + BW x 4 = 9

Back Extensions

10 x 15

25 x 15

25 x 12

Decline Situps

20 x 15

25 x 15

30 x 15

Oblique Raises

65 x 15

70 x 15 < gym finally got 70s...been doing 60/65/75 until today

75 x 12

Drew92

08-19-2010, 05:23 PM

Damn man your squat puts mine to shame, lol. Nothing like a little 80lbs PR, lol.

lil' power

08-19-2010, 06:58 PM

good work son! We can still wrap the knees tighter...:evillaugh:

musicman001

10-08-2010, 02:26 PM

It's been a hot minute since I've been on here and logged my stuff ..... I just cant seem to keep up with it on here but I'll try to catch it up...

8-26-10

ME Lower

Box Squats

bar x 10

95 x 5

135 x 5

165 x 5

185 x 5

205 x 5

215 x 5

Rack Pull

Just below knees

135 x 5

225 x 3

255 x 3

275 x 3

305 x 3

335 x 2

365 x 1

GHR

Bw x 15

Bw x 15

Bw x 10

Decline sit-up

22.5 x 15

27.5 x 15

32.5 x 15

Side raises

65 x 15

70 x 15

75 x 15

musicman001

10-08-2010, 02:37 PM

Bench Press

Bar x 10

95 x 5

135 x 5

145 x 5

155 x 5

165 x 3

175 x 2

Dumbbell Row

60 x 8 elbows out

70 x 8 elbows back

Skull Crushers

50 x 15

60 x 10

60 x 10

Hammer Strength Iso Wide Chest Press

90 x 10

100 x 8

105 x 6

Rear Delt Band Pull

Monster mini x 15

MM x 15

MM x 15

Lateral Raises

15 x 12

15 x 10

15 x 10

Overhead Dumbbell Press

25 x 15

30 x 15

35 x 8

Preacher Curls

65 x 12 inner grip

75 x 8 outer grip

85 x 3

musicman001

10-08-2010, 02:45 PM

Was a while in between workouts here... Lots of stuff with sisters bat mitzvah and long work schedule....

Pin Pause Squats

Bar x 5

95 x 5

135 x 3

165 x 3

185 x 2

205 x 2

225 x 1

245 x 1

275 x 0

Good Mornings

95 x 5

115 x 5

135 x 5

145 x 5

155 x 5

Rack Picks (hold for 10 secs)

365

405

425

GHR

Bw x 15

Bw x 10

5 x 7 (bw x 3)

Side Raises

65 x 15

70 x 15

75 x 12

Leg Lifts

12.5 x 20

12.5 x 12

12.5 x 10

musicman001

10-08-2010, 02:50 PM

Floor Press

Bar x 10

95 x 5

135 x 3

155 x 2

165 x 2

175 x 2 <PR!

185 x 1

195 x 0

155 x 3 x 3

Dumbbell Row

60 x 8 elbows out

70 x 10 elbows back

Incline Press

95 x 10

105 x 8

115 x 8

Tates

25 x 15

30 x 12

30 x 12

Lat Pulldown

120 x 12

130 x 10

140 x 8

Preacher Curls

60 x 15

70 x 10

80 x 2.5

musicman001

10-08-2010, 02:56 PM

Speed Bench

Bar x 10

Bar x 5 < double micros

85 x 3 Close

85 x 3 Mid

85 x 3 Wide

90 x 3 C

90 x 3 M

90 x 3 W

95 x 3 C

95 x 3 M

95 x 3 W

Overhead Barbell Press

65 x 10

75 x 10

75 x 10

Dumbbell Row

50 x 15 elbows out

60 x 15 elbows back

Skull Crushers

50 x 15

50 x 15

50 x 12

Standing Barbell Curls

50 x 15

60 x 10

70 x 5.5

musicman001

10-08-2010, 03:00 PM

Squat

Bar x 10

95 x 5

135 x 5

155 x 5

165 x 5

175 x 5

185 x 5

Deficit Deadlift (standing on 2" plates)

135 x 3

185 x 3

225 x 3

255 x 2

275 x 1

300 x 1

315 x 1

335 x 1

GHR

8 x 10

8 x 10

8 x 10

Side Raises

65 x 15

70 x 15

Decline Sit-ups

25 x 15

30 x 15

35 x 12

musicman001

10-08-2010, 03:08 PM

Band Press

Bar x 10

Bar x 5 <doubled minis

65 x 3

95 x 3

115 x 3

135 x 1.5

155 x 0

140 x .75

Hammer Strength Lateral Wide Chest

90 x 12

100 x 10

105 x 8

Rolling DB

35 x 15

37.5 x 10

40 x 10

Hammer Strength Iso High Row

90 x 10

95 x 10

100 x 8

Preacher Curls

60 x 15

70 x 10

80 x 5

musicman001

10-08-2010, 03:11 PM

Bench Press

Bar x 10

95 x 5

135 x 3

155 x 3

165 x 3

175 x 2

185 x 2 2nd rep assisted

195 x 0

JM Press

75 x 8

75 x 8

65 x 10

Incline Press

90 x 10

100 x 10

110 x 10

Preacher Curls

70 x 12

75 x 8

80 x 4.5

musicman001

10-08-2010, 03:17 PM

Squat....1st time in monolift

60# bar x 8

130 x 5

150 x 3

200 x 2

240 x 1

260 x 1

290 x 1

320 x 1 <15# PR!!

350 x 0

Zerchers with front harness

Wide stance

95 x 5

115 x 10

135 x 10

Deadlift just checking form

95 x 5

135 x 5

musicman001

10-08-2010, 03:27 PM

Speed Bench

Bar x 10

Bar x 5 doubled micros

95 x 3 Close

95 x 3 Mid

95 x 3 Wide

100 x 3 C

100 x 3 M

100 x 3 W

105 x 3 C

105 x 3 M

105 x 3 W

Dumbbell Press

50 x 15

50 x 12

42.5 x 18

Dumbbell Row

50 x 15

60 x 15

Tates

22.5 x 20

27.5 x 15

30 x 15

Facepulls

75 x 15

80 x 15

85 x 15

Preacher Curls

60 x 15

65 x 12

70 x 5

musicman001

10-08-2010, 03:39 PM

Box Squats

Bar x 10

Bar x 3 doubled minis

65 x 2

65 x 2

75 x 2

75 x 2

90 x 2

95 x 2

105 x 2

115 x 2

Speed Deads

185 x 3

205 x 1

215 x 1

225 x 1

235 x 1

235 x 1

245 x 1

GHR

Bw x 15 x 3

Side Raises

65 x 15

70 x 15

75 x 15

Decline sit-ups

25 x 15

30 x 15

musicman001

10-08-2010, 03:46 PM

Bench Press

Bar x 10

95 x 5

135 x 3

155 x 2

175 x 1

185 x 1

195 x 1

200 x 0

165 x 3

165 x 3

165 x 3

Dumbbell Press

60 x 8

65 x 5

70 x 5

Rolling DB

37.5 x 10

40 x 10

42.5 x 10

Facepulls

95 x 10

110 x 10

120 x 10

Seated Row

110 x 10

120 x 10

135 x 8

Dumbbell Curls

30 x 10

35 x 5

Barbell Curls

60 x 8

70 x 6

musicman001

10-08-2010, 03:52 PM

Pin Pause Squats

Bar x 10

95 x 5 pin 13

135 x 3 pin 12

165 x 3

185 x 2

205 x 2

225 x 2

245 x 0

245 x 1

275 x 1 pin 11

295 x 0

Good Mornings

95 x 5

115 x 5

135 x 5

145 x 5

155 x 5

Rack Picks

365

405

Leg Lifts

12.5 x 15

12.5 x 12

12.5 x 10

musicman001

10-08-2010, 04:02 PM

Speed Bench

Bar x 12

95 x 5

105 x 3 C

105 x 3 M

105 x 3 W

115 x 3 C

115 x 3 M

115 x 3 W

120 x 3 C

120 x 3 M

120 x 3 W

Facepulls

80 x 15

90 x 15

100 x 10

Lat Pulldown

120 x 12

130 x 10

130 x 8

Tates

22.5 x 20

27.5 x 15

30 x 15

Preacher Curls

65 x 12

70 x 10

75 x 5.5

musicman001

10-08-2010, 04:08 PM

Box Squats

Bar x 10

Bar x 5 doubled minis

75 x 2

75 x 2

90 x 2

90 x 2

100 x 2

100 x 2

115 x 2

115 x 2

Speed Deads

185 x 3

205 x 1

220 x 1

225 x 1

235 x 1

240 x 1

245 x 1

GHR

Bw x 15

5 x 15

8 x 9 (bw x 6)

Side Raises

65 x 15

70 x 15

75 x 15

Decline Sit-ups

25 x 15

30 x 15

35 x 15

musicman001

10-08-2010, 04:16 PM

Band Press

Bar x 10

Bar x 10 doubled micros

75 x 5

135 x 1

155 x 1

170 x 1

185 x 0

175 x .5 would've gotten it up if I tried before the 185

DB Floor Press

42.5 x 8

50 x 8

60 x 8

Incline Tates

27.5 x 12

30 x 12

32.5 x 12

Kickbacks

17.5 x 10

22.5 x 10

27.5 x 10

27.5 x 10

Band Tricep Pushdowns

Light band x 100

Band Pull Aparts

Mini band x 20 x 4

Preacher Curls

65 x 12

75 x 10

80 x 4.5

Leg Lifts

12.5 x 15

12.5 x 12

17.5 x 10

musicman001

10-10-2010, 03:43 PM

Deadlift < think this is gonna be my warmup routine for the meet on Oct 23 in Enterprise

185 x 5

225 x 3

265 x 2

295 x 1

325 x 1

350 x 1 < Opener

380 x 1 < 2nd lift......5# PR!

Squat 5 x 5

Bar x 10

135 x 5

185 x 5

205 x 5

220 x 5

225 x 5

Romanians

185 x 15 x 3

GHR

8 x 10 (bw x 5)

8 x 8 (bw x 7)

5 x 7 (bw x 3)

Side Raises

65 x 15

70 x 15

75 x 15

Decline Situps

25 x 15

30 x 15

35 x 15

Lying Leg Curls w/5# ankle weights

200 reps

musicman001

10-12-2010, 08:23 PM

Speed Bench

Bar x 10 comp grip

Bar x 10 close grip

Bar x 5 < add doubled micros

65 x 5

95 x 3 x 3 comp grip

95 x 3 x 3 mid grip

95 x 3 x 3 close grip

Close Grip Bench

120 x 8

DB Rows

60 x 10 < supposed to be 8 but lost count

65 x 8

70 x 8

Lat Pulldown

120 x 10

125 x 10

130 x 10

Inverted Row

Locked bar on smith machine pin 2 for comp and mid...pin 3 for close grip

15 x 3 (5 comp + 5 mid + 5 close)

Band Facepulls

Two doubled micros

15 x 1

20 x 2

Decline situps

27.5 x 20

32.5 x 15

37.5 x 10

Preacher Curls

65 x 12

75 x 6.5

75 x 4.5 close grip (held the .5 for about 10 secs before I realized it wasn't going all the way up)

Drew92

10-12-2010, 08:52 PM

Nice lifting man!

musicman001

10-15-2010, 01:16 PM

Nice lifting man!

Thanks!

musicman001

10-15-2010, 01:32 PM

Speed Box Squats w/ Foam

Bar x10

Bar x 5 < add doubled minis

95 x 2 x 4

105 x 2 x 2

115 x 2 x 2

120 x 2

125 x 2

Speed Deadlift w/ band looped over bar and stepped on

135 x 3 w/ mini over bar

185 x 1

195 x 1

205 x 1

205 x 1 < switch mini to monster mini

205 x 1

215 x 1 x 3

220 x 1 x 2

GHR

8 x 12 x 2

8 x 8 (5 x 4)

Good Morning Walking Lunges

Bar x 16 (8 per leg)

Bar x 10

Leg Extension

70 x 12

80 x 12

95 x 12

musicman001

10-15-2010, 01:41 PM

Bench Press - working pause press up to 2nd lift for Oct 23 meet

Bar x 20 < 10 comp grip, 10 close grip

95 x 5

135 x 2 pause press

155 x 1 pause press

175 x 1 pause press Opener

190 x 1 pause press 2nd lift

DB Floor Press < close grip with micro mini around back

42.5 x 8

50 x 8

60 x 8

DB Skull Crushers

22.5 x 12

25 x 12

27.5 x 12

Tates

27.5 x 12

30 x 12

32.5 x 12

Mini Band Pull Apart superset with incline lateral raise with 5#

20 reps x 3

Light Band Tricep Pushdown

100 reps

Incline Seated DB Curls

22.5 x 12

25 x 8

27.5 x 8

Decline Situps

27.5 x 15

32.5 x 15

37.5 x 15

Drew92

10-16-2010, 08:11 PM

Are you doing a full meet? What are your goals for each lift?

musicman001

10-17-2010, 09:31 AM

Are you doing a full meet? What are your goals for each lift?

Yes it's going to be my first full meet.

Mens open @ 148#

Lift goals are

350#

200#

405#

musicman001

10-24-2010, 11:37 AM

Alright so I had my first full power meet yesterday! Was fun but went really fast!

Here's how I did....

Age 24

Weight 138

Squat 325

Bench 190

Deadlift 405

Total first full power 920

I think my next meet is gonna be in February so it's time to hit the gym and pump up those numbers!!!!

musicman001

11-06-2010, 10:57 AM

Didn't post this weeks work, but here is yesterdays.

Gym Buddy Set Report on Nov 6, 2010

1 Workouts and All Exercises

Between Nov 5, 2010 and Nov 6, 2010

11/5/10 *Bench Press in ME Upper

***1:59:03 PM *bar x 10 *

***2:01:25 PM *95 x 10 *

***2:05:02 PM *135 x 5 *

***2:08:36 PM *135 x 5 *

***2:10:54 PM *145 x 5 *

***2:13:22 PM *145 x 5 *

***2:16:27 PM *155 x 5 *

11/5/10 *Incline Press in ME Upper

***2:21:31 PM *95 x 10 *

***2:25:11 PM *105 x 10 *

***2:27:15 PM *115 x 10 *

11/5/10 *DB Skull Crushers in ME Upper

***2:28:40 PM *22.5 x 12 *

***2:30:39 PM *25 x 12 *

***2:32:54 PM *27.5 x 11 *

11/5/10 *Tates in ME Upper

***2:35:07 PM *27.5 x 12 *

***2:37:08 PM *30 x 12 *

***2:37:11 PM *32.5 x 12 *

11/5/10 *Preacher Curls in ME Upper

***2:43:20 PM *65 x 12 *

***2:47:38 PM *75 x 10 *

***2:50:40 PM *85 x 5 *

11/5/10 *Side Raises in ME Upper

***2:54:33 PM *65 x 15 *

***2:57:11 PM *75 x 15 *

Drew92

11-07-2010, 06:34 PM

Nice job at your meet.

musicman001

03-07-2011, 07:03 AM

:hello:Alright.....so I haven't been keeping up with my journal on here at all the last few months...but thats about to change!

Just got back from the SPF Ironman in Knoxville. It was a fantastic meet! I don't think Ive been to a meet where everyone did so well. My mom hit her *PRO* total in her first geared meet! Pretty rediculous! I also met some nice people and awesome lifters.

Ive been training hard on bench since my last meet in October, but not so much on squat and deadlift.....(been having some hip issues, but they're almost resolved due to rest, ice, and stretching) So I ended up competing in bench only over the weekend.

Weighed in at 145.6 and ended up hitting all three of my lifts! I had much more in me, but Ill put it toward my next meet. Opened with 205, 220 second, and closed with 230......well up from 190 four months ago!

fJrFLGCYo0U

musicman001

03-10-2011, 05:42 PM

I finally got a chance to get back into the gym after the Ironman last weekend. I also finally got some squats in after about a four month layoff.....Freakin OUCH!....its been 45 mins and my legs are jello!

Ive decided my next competition is going to be SPF Nationals in June, and it is going to be full powerlifting.

My goals for the meet are 350+ squat, 250+ bench, 450+ deadlift......I think those are attainable, so Im gonna keep hitting the gym hard!

3/10/11 Max Effort Lower

Squat

45 x 10 - Thanks to Jack for the power pants........felt pretty comfortable doing these after a long bout of stretching

95 x 8

135 x 6 (supposed to be 5...)

155 x 5

175 x 5

185 x 5

200 x 5

Deadlift

135 x 5 - All Sumo

185 x 5

225 x 5

245 x 5

265 x 5

295 x 5

Low Barbell Row

115 x 10

125 x 10

135 x 10

Cable Pull Through

105 x 12

120 x 12

125 x 12

GHR

12 x 15

12 x 12

12 x 10

Dumbbell Obliques

65 x 15

75 x 15

85 x 15 with lifting strap

Weighted Decline Situps

with bench at top decline.....5th pin on Atlantis bench

40 x 20

42.5 x 20

Kneeling Cable Crunches

95 x 20

110 x 20

120 x 20

Donnajo

03-10-2011, 06:06 PM

Good workout and nice to see you are going to do full power at nationals. I will be up there to cheer you and Angie on. It is in Gatlinburg so you and the family should come check out Ian's restaurant. I have connections with the chef.:)

musicman001

03-10-2011, 08:40 PM

Thanks Donna! Im looking forward to it. :thumbup:

musicman001

03-11-2011, 11:31 AM

Hit up some cardio this morning...

Low/Med intensity treadmill 7.0 incline at 3.5-4.0 mph for about 32 mins

followed by hanging leg lifts

1 x BW x 30

1 x BW x 20

and then on the elliptical incline 6, resistance 7 for 15 mins while waiting for mom to finish up........

trying to keep heart rate b/w 120 - 145 or so

musicman001

03-12-2011, 09:21 PM

ME Bench 3/12/11

First bench day since ironman, and boy was I looking forward to it! We decided to finally give the Sling Shot a go, and I think we'll be using it a lot more often now as a great alternative training tool!

Bench Press

45 x 10

95 x 5

135 x 3

Add Sling Shot Here

155 x 3

185 x 3

205 x 3

225 x 3

245 x 3

265 x 1+ 35# PR (with sling shot assistance)

JM Press

85 x 10

95 x 10

105 x 10 5# PR

Decline Press

155 x 8 10# PR

155 x 8

155 x 8

Tates

27.5 x 12

32.5 x 12

37.5 x 12 5# and 2 rep PR

Skull Crushers

70 x 10

80 x 10

80 x 10

Barbell Curls

70 x 10

80 x 9

90 x 4.........I was beat by now...good thing this was my last work of the day

http://www.youtube.com/watch?v=QONgfNPJg60

musicman001

03-13-2011, 08:24 PM

DE Lower

3/13/11

Did some speed squats for the first time in a while today....a little concerned about my hips, but power pants gave me enough support and confidence that I felt pretty good.

Speed Squat

On 10" box + 2 plates

45 x 10

45 x 5 - add doubled mini bands

95 x 5

3 x 115 x 2

4 x 125 x 2

3 x 135 x 2

Speed DL

Conventional stance

135 x 3

2 x 185 x 1 - add monster mini over bar

2 x 205 x 1

2 x 225 x 1

GHR

2 x 12 x 15

12 x 12

Kneeling Cable Crunches

95 x 20

110 x 20

120 x 20

Cable Obliques

80 x 20

85 x 20

musicman001

03-15-2011, 07:52 PM

Speed Bench

45 x 10

45 x 5 - add doubled mini bands

3 x 95 x 3 close grip

3 x 105 x 3 mid grip

3 x 115 x 3 wide/comp grip

Close Grip Bench

165 x 8

Dumbbell Rows

80 x 8

85 x 8

90 x 8 - chalk

T-Bar Rows

70 x 10 close grip

70 x 10 mid grip

70 x 10 wide grip

85 x 8 close grip

85 x 8 mid grip

85 x 8 wide grip

Lat Pulldown

125 x 10

135 x 10

145 x 7

Shrugs

135 x 25

185 x 16 chalk....grip failed me

225 x 20 straps

275 x 10 straps

Dumbbell Curls

35 x 10

37.5 x 7

37.5 x 8

Barbell Curls

70 x 8 inner grip

80 x 4 outer grip......my arms were burned the heck out

musicman001

03-18-2011, 10:12 AM

Well this was a fun and exhausting workout! First time working under a cambered bar, and first time doing combined good morning/squat.

Good Morning Squat

70# Cambered Bar

70 x 5

120 x 5

160 x 5

210 x 3 - belt on for first two reps, took off halfway through third rep because it was pinching the crap out of my hip, then got back under the bar hanging in strap and finished the squat

230 x 3 - no belt

250 x 3 - belt back on, up higher

270 x 2

300 x 1

320 x 0 - got the good morning and sat back on the box, but didn't have the energy to stand it back up

GHR

BW + 12 x 15

BW x 15

BW x 15

Reverse Hyper

105 x 12 - with long strap

140 x 12 - short strap

165 x 10 - short strap

Kettlebell Oblique Raises

70 x 15

70 x 15

musicman001

03-18-2011, 10:34 AM

Video of Good Morning Squats @ HOOville

5RDttGmJ0rQ

musicman001

03-19-2011, 09:31 PM

Got under some heavy weight on the bench today thanks to the help of some reverse bands! Ive been having so much fun working out lately!

Reverse Bands Bench

45 x 10

95 x 5

135 x 3

Add Old Green Bands

225 x 3

275 x 3

315 x 3

335 x 1

Add Old Purple Bands

365 x 3

405 x 1 with a little assistance

Tricep Pushdowns

Plate loaded with mini band attached from top to handle

50 x 10

50 x 10

50 x 10

Skull Crushers

65 x 10

75 x 10

85 x 10

Kettlebell Tricep Extension

25 x 12

35 x 10

Barbell Curls

75 x 10

85 x 10

95 x 10 5# + 6 rep PR!

Kettlebell Bicep Curl

killing time waiting for mom

15 x 21

X7pFTQPbxP4

musicman001

03-21-2011, 05:51 PM

Speed Squat

45 x 10 on 10" box + 2 plates

95 x 5

Add doubled mini bands

45 x 5

95 x 5 on 10" box + 1 plate

3 x 120 x 2

4 x 135 x 2

3 x 140 x 2

Speed Deadlift

Sumo

135 x 5

Add mini band over bar

2 x 185 x 1

2 x 205 x 1

2 x 225 x 1

2 x 235 x 1

GHR

BW + 12 x 15

BW + 12 x 15

BW + 12 x 12

Kneeling Cable Crunches

95 x 20

110 x 20

125 x 20

Louie Abs

80 x 20

85 x 20

90 x 20

musicman001

03-23-2011, 09:11 AM

DE Upper 3-22-11

Speed Bench

45 x 10

-Add Doubled Minis

45 x 5

3 x 95 x 3 Close Grip

3 x 105 x 3 Mid Grip

3 x 115 x 3 Wide/Comp Grip

Raw Bench

170 x 8 Close Grip

Dumbbell Rows

80 x 8

85 x 8

90 x 8

T-Bar Rows

70 x 10 Close

70 x 10 Mid

70 x 10 Wide

85 x 10 Close

85 x 8 Mid

85 x 10 Wide

Lat Pulldown

125 x 10

135 x 10

145 x 8

Overhead Press

27.5 x 15

32.5 x 15

37.5 x 15

Dumbbell Curls

35 x 10

37.5 x 10

37.5 x 7

Barbell Curls

70 x 8 Wide

70 x 5.5 Close

40 x 21

musicman001

03-25-2011, 12:05 PM

ME Lower @ HOOville 3/24/11

Working with chains for the first time.....Ive had a lot of firsts lately and I like it....

Squat with chains

2 x 60 x 5

110 x 5

150 x 3

200 x 3

-add 1 set of chains...3 links on ground

200 x 3

240 x 3

-add another set of chains

240 x 2

290 x 1

310 x 0

Bulgarians

3 x 60 x 20 - 10 per leg

Reverse Hyper

short strap

105 x 10

140 x 10

190 x 10

Kettlebell Swing

with mini band

35 x 12

45 x 12

45 x 12

Kettlebell Obliques

2 x 70 x 15

musicman001

03-25-2011, 12:12 PM

ME Upper 3-25-11

Since I have to work tomorrow and will have no time to get to the gym, I hit it up this morning....pretty quick turnaround from last nights work...but still felt good!

Floor Press

45 x 10

95 x 8

135 x 5

155 x 3

175 x 3

195 x 1 PR

205 x 1 PR

215 x 0

JM Press

85 x 10

95 x 10

105 x 10

Skull Crushers

70 x 10

80 x 10

90 x 10 PR + no spotter

Tricep Kickbacks

22.5 x 10

27.5 x 10

30 x 10 PR

Iron Cross

2 x 10 x 12

10 x 10

Preacher Curls

70 x 12 - outer grip

80 x 10 - inner

90 x 5 - inner

Barbell Curls

to exhaustion

50 x 21

40 x 21

30 x 21

lil' power

03-25-2011, 12:31 PM

also think you need to work in those 100 rep band pressdowns in there...good work

musicman001

03-25-2011, 12:34 PM

also think you need to work in those 100 rep band pressdowns in there...good work

thanks mom.....i didnt have bands with me, but i can put those back in

musicman001

03-28-2011, 07:07 PM

DE Lower 3-27-11

Speed Squat

On 10" box + 2 plates

45 x 10

95 x 5

-Add choked light bands over quarters

95 x 2

4 x 145 x 2

3 x 155 x 2

3 x 165 x 2

Stiff Legged Deadlift

2 x 135 x 20

145 x 20

GHR

12 x 15

2 x 12 x 12

Kneeling Cable Crunches

95 x 20

110 x 20

125 x 20

Louie Abs

85 x 20

90 x 15

musicman001

03-30-2011, 11:10 AM

ME Upper 3-29-11

Switching workouts around a little this week, so mom can spot me on the heavy days. Since she's going to Ohio this weekend I can do DE by myself.

Bench Press w/ Bands

45 x 10

-Add doubled minis

45 x 5

95 x 3

135 x 3

155 x 2

175 x 1

185 x 1 with assistance

185 x .5 - focused on keeping arms in and pushing into the bench...bar came up much higher and faster than last set, but almost lost it on my face....

JM Press

85 x 10

95 x 10

105 x 10

Skull Crushers

70 x 10

80 x 10

90 x 10

Tricep Kickbacks

27.5 x 10

30 x 10

32.5 x 10

DB Overhead Press

32.5 x 15

37.5 x 15

40 x 15

DB Curls

35 x 10

37.5 x 10

40 x 6

BB Curls - 21s

60 x 21 - inner grip

50 x 21 - outer

40 x 21

musicman001

04-03-2011, 06:53 PM

ME Lower 3-31-11

Deadlift

conventional

135 x 5

185 x 5

225 x 3

275 x 2

315 x 2

365 x 1

405 x 0 - 3 attempts

Bulgarians

with DBs

40 x 20

40 x 20

45 x 20

Cable Pull Through

115 x 15

130 x 15

140 x 15

Side Raises

70 x 15

80 x 15

90 x 12

musicman001

04-03-2011, 07:16 PM

Weekend Training without mom.....who was up in Cincy training with a bunch of other strong women.....So I had to push myself....and I think I accomplished just that.

DE Upper 4-2-11

Speed Bench

45 x 10

-add doubled minis

45 x 5

3 x 95 x 3 Close

3 x 105 x 3 Mid

3 x 115 x 3 Wide

DB Row

85 x 8

90 x 8

95 x 8 PR!

Barbell Row

Low Row

115 x 12

135 x 10

145 x 10

Lat Pulldown

125 x 10

135 x 10

145 x 10

DB Overhead Press

35 x 15

37.5 x 15

40 x 15

DB Curls

35 x 10

37.5 x 6

Barbell Curls

50 x 21 Inner grip

40 x 21 Outer grip

DE Lower 4-3-11

Speed Squat

-10" box + 1 plate

45 x 10

-add double minis

45 x 5

95 x 5

3 x 125 x 2

3 x 135 x 2

3 x 145 x 2

Speed Deadlift

setup in the rack with mini bands choked over bar hooked to rack at one end and looped over 90# DBs at other end....in the video at end of post

2 x 135 x 3 conventional

2 x 185 x 1 sumo

2 x 205 x 1 conv.

2 x 225 x 1 sumo

240 x 1 conv

240 x 1 sumo....so much faster sumo than conventional....know what to work on

GHR

3 x BW x 15 choked mini around neck

Kneeling Cable Cruches

100 x 20

115 x 20

130 x 20 PR

Louie Abs

85 x 20

90 x 15

95 x 12

mKH1OQTi7wU

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