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Eric Adolph
12-06-2011, 10:12 PM
12/3/2011: SSA Long Island Championships

My first meet since the 2004 APF Senior Nationals. Didn't even think about lifting until the day before, and realized I didn't want to pass up the chance to lift with my boys Chris Taylor, Chris Rodgers, and Ben Jackson.

Weighed in the day of the meet at 147 = 148 lbs/MultiPly Division

Squats:

1) 505 for a small, 4 lbs, meet PR and hit it literally like an empty bar. Didn't feel as deep as I like to go, so adjusted for the next two.

2) 530, sunk to good depth and stood right up. Originally was planning on stopping there, but it was so easy decided to take one more.

3) 560, got a tad forward in the hole, but managed to adjust and keep my positioning pretty good and grinded it out nice and clean ... 59 lbs meet PR


Bench Press:

1) 295; felt decent
2) 315; not so easy (16 lbs under my meet PR)
3) Pass - wasn't worth wasting the energy trying to squeeze out 5-10 more lbs since it wouldn't have been a PR anyway.

Deadlift:
1) 485; easy
2) 525 for a 2 lbs meet PR and also a 1400 lbs Total. Solid but not as fast as usual.
3) Pass - didn't feel like taking another, Lol

Squats went about as expected; 560 was harder than I would have liked, but I used a shitty pair of knee wraps and barely tightened the straps on my suit. Also only did one week of my band training before the meet, and I was weak in the area where more band training will help.

For bench, besides two shirt workouts with the guys, I trained by myself every workout and raw. So was hoping to just hit 315, and that's what happened. Also used a new shirt that I never tried before that I touched 185 in while warming.

Was exhausted by dealdift time, and I had also pulled a max effort reverse band dealdift 3 days prior to the meet. Wanted to hit a small PR with some left in the tank, and that's what I did. Luckily that gave me 1400 for my first elite total and I didn't have to take another :)

Was great to share the platform with a bunch of my old friends, and some new ones! Here a video of all my lifts except my 315 bench:


http://www.youtube.com/watch?v=uNBjcPydO-g

And here's the 315 bench:


http://www.youtube.com/watch?v=1WZdkdnD5Ws

For those of you for the Tri-State area, we are planning to have an APF Push-Pull meet at the end of March. More details will be available soon, but start training for it now! :)

Eric Adolph
12-06-2011, 10:38 PM
Two days after the meet actually felt pretty decent, so back to normal training right away:

12/5/11 (Monday: Speed Bench


Speed Bench Press-
[+ 2 Doubled MiniBands]
5@095x3, (close)
5@105x3 (med)
5@115x3 (comp)

Overhead Press Machine- (Palms Out)
135, 185, 235x5
275x8

Tri Pushdowns- (M-Bar; Wide Grip)
060, 080, 100, 120, 140x10
(UnderHand)
30, 50, 70x20
90x15

Eric Adolph
12-06-2011, 10:46 PM
14.5 (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185, 225, 255x5
285x8

Sumo Deadlifts- + Loose Belt Only
135x8; 225x1
20+ @ 315x1

Seated Cables Rows-
80, 110, 140x10
160, 180x8

Strict Lat Pulldowns- (O-hand)
70, 100, 130x10
150x8

Ab Machine-
70x20; 90x12; 110x8

I had done a lot of volume box squat work up until the last two months or so before the meet last weekend. Then I switched to mainly concentrating on my free squat with gear. This helped my squat tremendously, but my DL suffered. I had pulled 565 in training at one point pretty easily, and I might have been able to grind out 545 at the meet if I took my third attempt. Going to have to find a balance of doing both. Going to attempt to do this by box squatting with a close/med stance on Tuesdays (followed by a heavy DL or speed pulls) and doing the geared heavy squat work on Saturday. The backup option is to box squat after my geared squats on Saturday, but I am usually too shot by that point and would rather bang out a bunch of other assistance work instead.

ehubbard
12-07-2011, 07:30 AM
Congrats on the meet! Hopefully I'll get out to train with you and CT soon.

Eric Adolph
12-10-2011, 03:50 PM
Congrats on the meet! Hopefully I'll get out to train with you and CT soon.

Thanks man! Hope you can make it out soon!!

Eric Adolph
12-10-2011, 03:55 PM
12/9/2011 (Friday): Max Effort Bench

Floor Press- (Comp Grip)
135, 185, 205x3
225, 245x3
260x1

Pause Bench Press- (Comp Grip / Flat Back)
135, 165, 185x5
205, 215x5
135x23 (Med Grip / Touch-and-Go)

Standing Strict Ovehead DB Press-
25s x 10
45s x 8
50s x 9

Tri Pushdowns- (Rope)
20, 40, 60, 80, 100x10
(Straight Bar, Med Grip)
30, 50, 70, 90x15

Felt like crap; 260 on the floor press was much harder than the 275 I did a few weeks ago. Oh well, at least I got some volume in after.

Eric Adolph
12-10-2011, 05:33 PM
12/10/2011 (Saturday): Speed Squat

Speed Box Squats- + Titan Briefs
[+ GreenBand]
{~15" Box}
5@240x2
{~14.5" Box}
5@240x2
{~14" Box}
5@240x2
260x1
280x1
300x1

Seated Cable Rows- (Wide V-Handle)
70, 100, 130, 160x8

Glute-Ham Raises-
1x12
1x10 + MiniBand
1x08 + MiniBand + 5 lbs
1x08

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x10 + 25 lbs
1x08 + 35 lbs

Kettlebelle Swings- (Squat Position)
{Alternating Arms on Each Rep}
1x10
1x36

Nice easy workout on what is normally geared-squat day. Hardly do speed squats anymore, but I should probably do this once every third Saturday or something. Don't have that normal "snap" that I used to.

Coke
12-11-2011, 01:02 PM
Awesome job at your meet Eric, great lifting!!

Eric Adolph
12-12-2011, 12:47 PM
Awesome job at your meet Eric, great lifting!!

Thanks man; much appreciated!!

Eric Adolph
12-12-2011, 12:53 PM
12/12/2011 (Monday): Speed Bench

Speed Bench Press-
[+ 2 Doubled MiniBands]
5@095x3, (close)
5@105x3 (med)
4@115x3 (comp)
125, 135x3 (comp)

Standing Strict Overhead Press- (Close Grip)
45x10; 95x8
115, 135x1
150x5
135x7

Tri Pushdowns- (M-Bar; Wide Grip)
060, 080, 100, 120x10
140x8
(Close Grip)
30, 50, 70, 100x15

Felt much better than last week - but last week was two days after a meet, Lol. Was able to bang out all my speed sets real fast with good speed, and really didn't get too fatigued. Took a little extra time before the last set and did 135 with pretty good speed too.

Eric Adolph
12-13-2011, 02:26 PM
12/13/2011 (Tuesda): Max Effort SQ/DL Day

Reverse Conventional PinkBand Deadlift- + Belt Only
135x8
225, 315x3
405, 455, 475, 500x1

Box Squat- (Close Stance) + Belt Only
[~12" Box]
135, 185, 225x5
255x1
285x5

Strict Lat Pulldowns- (Overhand)
Light Wamrups
150x12

Ab Machine-
Light Wamrups
100x13

DL continues to blow; did 500x3 straight weight not that long ago, so a grinding 500 with a ReverseBand is pretty sad. At least box squats feel a bit better than last week; still around 30 lbs under what I normally work up to, but if I can get a bit closer at least my Sumo pull should start getting back to where it was, and that's much more important.

Chris Rodgers
12-13-2011, 02:42 PM
I was about to ask why you stopped at 500 until I read the bottom. Do you plan on keeping Saturdays as your speed day or will you work up every few weeks on that day?

Also, I like how you start your close grip sets a little lighter on speed day and then work up on the wider sets. I've been noticing a huge difference in my speed vs. bands with my close to wide grip. The amount of extra ROM on my close grip really adds a lot of band tension.

Eric Adolph
12-13-2011, 06:51 PM
I am thinking Sat will be something close 2 weeks gear work, and 1 week speed work. The squats today are more like DL work, and I don't think it will effect heavy gear squats on Saturday.

I've always done speed work by adding weight as I move my grip out. Even without bands I def have more snap as I go wider, even if I can't handle much more max weight. So I try to use weights with each grip that keep the speed the same.

You gonna try anything different this cycle?

Chris Rodgers
12-13-2011, 07:45 PM
You gonna try anything different this cycle?

Well I already added speed work in, which I hadn't done in a long time. I am also kinda getting the urge to put gear on...

Eric Adolph
12-14-2011, 06:13 AM
Gear, I like that idea! Train for one gear meet before you go back to school every Saturday, and go back to raw for a cycle once you start!

Eric Adolph
12-15-2011, 03:43 PM
12/15/2011: Max Effort Bench

Dumbbell Bench Press-
30s, 50s, 60s x 10
75s x 8
90s x 5
75s x 12

Floor Press- (Comp Grip)
135, 185, 205x5
225x6

Tri Pushdowns- (Straight Bar / Med Grip)
50, 70, 90, 110, 130x10
(Rope)
20x20
40x15
60x10
80x8

Not much to say about that, Lol

Eric Adolph
12-17-2011, 05:14 PM
12/17/2011: Medium Squat Workout

Squats- + Briefs and Belt
150, 200, 240, 290x3
330, 380, 420x1
445x1

http://www.youtube.com/watch?v=YuMdLQxlzI4&feature=youtu.be

Hammer Rows-
135, 185x10
205, 225x8
245x10
255x8

Glute-Ham Raises-
2x15
1x10 + MiniBand
1x8 + MiniBand + 5 lbs
1x10 + MiniBand

Shoulder Horn-
15s, 25s, 35s, 40s x 8

Decline Situps- (+ weight behind head]
1x15 + 10 lbs
1x10 + 25 lbs
1x08 + 35 lbs

Kettlebelle Swings- (Squat Position)
{Alternating Arms on Each Rep}
1x10
1x40

Pretty good workout. Highest I went last cycle with just briefs was 430. The 445 today would have been pretty smooth if I didn't lean forward in the hole at the last minute. Next week will probably go full gear with bands.

Coke
12-18-2011, 02:07 AM
Awesome seeing you with the 445 squats PR, spotter is a beast in the vid.

Eric Adolph
12-19-2011, 02:30 PM
Awesome seeing you with the 445 squats PR, spotter is a beast in the vid.

Thanks man! ..... Spotter is big Chris Taylor - the only reason I went that heavy with one guy spotting, Lol.
_____________________________________________________________________________________________

12/19/2011 (Monday): Speed Bench Workout

Speed Bench Press-
[+ 2 Doubled MiniBands]
5@095x3, (close)
5@105x3 (med)
4@115x3 (comp)
125, 135x3 (comp)
{No Bands; Med Grip}
150x20

Tri Pushdowns- (M-Bar, Wide Grip)
[+ MiniBand Behind Back]
30, 50, 70, 90, 100x10

1-Arm MiniBand Pushdowns-
5x20 per arm

My banged up lat was feel all funky during the speed work, and my left side was not moving nearly as fast as my right on the first 10 or so sets. Felt a decent amount better on the last bunch, at least. Then just pounded out some volume tris. Hopefully will get to do some shirt benching on Friday!

Eric Adolph
12-20-2011, 01:09 PM
12/20/2011 (Tuesday): Max Effort SQ / Speed DL

~14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185, 225, 255x5
285x1
300x6

Speed Sumo Deadlifts- + Loose Belt Only
17@340x1
365, 385x1
2@405x1

Seated Cables Rows-
80, 110, 140x10
160, 170x8

Ab Machine-
70x20; 90x15; 100x12

1-Arm Rear Delt Flies-
50, 90, 130x5
150x8

Box Depth:

http://img440.imageshack.us/img440/3682/14boxsq.jpg (http://imageshack.us/photo/my-images/440/14boxsq.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

Great workout; the 300x6 was pretty solid; could have ground out another rep. 315 for a solid 5 next time should put me not too far back from where I was when I was doing a lot of these. Did all of the speed deads in less than 15 minutes and they were flying. Was shot for assistance work, but got a enough in.

Eric Adolph
12-22-2011, 02:21 PM
12/22/2011 (Thursday): Max Effort Bench

Paused Bench Press- (Comp Grip / Flat-Back)
135, 165, 185, 205x5
225x5
225x4

Floor Press- (Comp Grip)
135, 185, 205x5
225x1
235x4 (miss 5)

Tri Pushdowns- (M-Bar, Wide Grip)
60, 80, 100, 120, 140x10
{Reverse Grip}
30, 50, 70, 90, 110x15

Decent workout; good long pauses on all of the bench sets. Actually pretty close to my PR is 225x7, although that was probably done as a secondary movement. So bottom-end seems pretty good, but really need to work on my mid-range to get that back to where it used to be. Looking froward to doing some shirt work and board work on Monday!!

Eric Adolph
12-24-2011, 03:50 PM
12/24/2011 (Saturday): Speed SQ / Max Effort Deadlift

Safety Squat Bar Speed Box Squats- + Titan Briefs & Belt
[+ EliteFTS BlackBand]
{~15" Box}
5@210x2
{~14.5" Box}
5@210x2
{~14" Box}
5@210x2
230x1
240x1

3"+ Deficient Conventional Deadlifts- + Belt Only
135x8
225, 315, 365, 405x1
430x1

Glute-Ham Raises-
1x12
1x10 + MiniBand
1x10 + MiniBand + 5 lbs
1x12 + MiniBand

Seated Cable Rows- (Wider V-Handle)
70, 100 ,130, 150, 170x8

Decline Situps- (+ weight behind head)
1x15 + 25 lbs

Pretty pathetic deadlift. I guess pulling only bands and reverse bands for months when pulling conventional will cause the bottom-end to suck. Oh well, I only need the lockout to transfer over to my sumo :) Wanted to do a bunch more assistance work, but realized they were closing the gym early as I was about to start abs!

CHASE TRUSNOVEC
12-26-2011, 10:33 PM
awesome work dude...i dont see how your deadlift was pathetic...it was a 3inch deficit...sounds like that would be a good thing to do on a ME day...God Bless big homey!!!

Eric Adolph
12-27-2011, 05:16 AM
12/26/2011 (Monday): Shirt Bench Press

3-Board Press- + Inzer Phenom
135, 185, 225x5 (raw)
225, 275x3 (add shirt)
315, 345, 365x1

4-Board Press- + Inzer Phenom
2@405x1 {with a little assistance}

Standing Strict Overhead Press- (Med Grip)
045x10
095x8
115, 135x1
150x5
135x7

Tri Pushdowns- (M-Bar, Wide Grip)
50, 70, 90x15
110 ,130, 150x10
{Close Grip}
30, 50, 70, 90, 110x15

Strict Lat Pulldowns-
80, 110, 140x8

Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x10 + 25 lbs
1x06 + 35 lbs

Good training session; one of the few shirt workouts I manage to get in. Went with higher boards just to try and get used to handling heavier weights again. 365 was a nice smooth press with a good pause and I think had 380-ish in me. 405 on the 4-boards was mainly just an overload, and just had some help stabilizing it so I wouldn't kill myself. Hoping to get another shirt workout in Friday night with lower boards; hopefully a solid 350 off two boards. Though some SQ/DL assistance in at the end since I'm not doing my normal Tuesday SQ/DL workout, but I was still shot from Saturday and couldn't must up much.


http://www.youtube.com/watch?v=j_JDpAlGsG0

Coke
12-27-2011, 08:17 PM
Impressive board presses Eric!!

CHASE TRUSNOVEC
12-31-2011, 11:46 AM
awesome work eric...i like how you use the assisstance...i think its a really smart way to train that powerlifters dont use enough!! when the heck are you coming down on friday nights!!??

Eric Adolph
12-31-2011, 06:47 PM
awesome work eric...i like how you use the assisstance...i think its a really smart way to train that powerlifters dont use enough!! when the heck are you coming down on friday nights!!??

Thanks buddy! Friday's are tough because I work until around 7pm. However, I will soon be taking some half days every few weeks to to get some Friday workouts in. Are you guys going to stick with only coming down Friday's, or might you come both Fri and Sat at some point? And, what meet ya got planned next?
_______________________________-

12/31/2011 (Saturday): Speed SQ + Medium SQ

Safety Squat Bar Speed Box Squats- + Titan Briefs & Belt
[+ BlueBands]
{~14.5" Box}
6@220x2
{~14.0" Box}
5@220x2

Squats- + Metal Briefs and Belt
[+ BlueBands]
150x3
240, 290, 330x1
370x1

Glute-Ham Raises-
1x15 + MiniBand
1x12 + MiniBand

Decline Situps- (+ weight behind head)
1x11 + 30 lbs
1x06 + 35 lbs

Plate-Loaded Lat Pulldowns-
135, 185, 225x10

Awesome workout! Wasn't sure if anyone else was coming down so I started my speed workout and got about 2/3rds though. Then switched to my "Medium Squat" workout - which is called that because I use medium gear and thus medium weights, Lol. I was able to squat with my meet stance without my groin bothering me at all, so that was nice. Form felt excellent and I buried the 370 and was still able to stay in good enough position on the ascent to grind it out - a few more lbs than I was able to do with GreenBands and the same gear not that long ago. Gym was closing early, so ran through some assistance work very fast. Looks like Monday I'll get to do some shirt bench work, then Tuesday it's raw box squats and sumo deads :)

Eric Adolph
01-02-2012, 08:46 PM
1/2/2012 (Monday): Shirt Bench Day

Bench Press- + Inzer Phenom
[+ Doubled MiniBand]
135, 165, 195, 225x3
240, 255, 265x1

4-Board Press- (Med Grip)
135, 185, 225, 245x5
265x3
225x10

Used the same pair of Iron Woody bands that I used the last time I did this; which seem to be closer to a Monster Mini from JumpStrech/Elite. Hit 15 lbs more this go-around. Was able to touch every rep on all sets; the Phenom is extremely adjustable - easily touched 135, but had a rough time touching the 265. Really need to work on pressing from touching in a low position, so hopefully I will find a way to get more shirt workouts in - was nice having the last two Mondays off from work, Lol. My upper-end boards are pathetic - I've done 365 on a 4-board when I got to train upper-end every week !

Eric Adolph
01-03-2012, 04:23 PM
1/3/2012 (Tuesday): Max Effort SQ / Speed DL

~14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185, 225, 265x5
295x1
315x5

Speed Sumo Deadlifts- + Belt Only
15@365x1
390, 415x1

Seated Cables Rows-
80, 110, 140x10
160, 180x8

Ab Machine-
70x20; 90x12
110x6 + 100x8 + 90x6

Shoulder Horn-
15s, 25s, 35s x 8
40s x 10

Pretty good workout considering I hit a super-grinding deep band squat on Saturday. Raw box work, is getting back to where it should be. Hopefully that helps by DL more than it felt like when doing the speed deads today! Saturday I'll probably take a weight full gear and play with tightening the straps up on my suit. Then, next Tuesday work on my 12" raw box squat and some kinda conventional deadlift,

Eric Adolph
01-07-2012, 03:49 PM
1/6/2011 (Friday): Raw Bench

Bench Press- (Comp Grip)
135x8
185, 205, 225, 240, 250x1
{Felt like garbage and hurt my lat, so stopped there}

Floor Press- (Med Grip)
135, 185, 205x5
225x1
235x2
235x5
2@225x5

Rolling DB Extensions- (on bench) SuperSet Tri Pushdowns (M-Bar, Wide Grip)
30s x 15 ....................................................................... 40x10
30s x 15 ....................................................................... 50x10
30s x 15 ....................................................................... 60x10
30s x 15 ....................................................................... 70x10
30s x 20 ....................................................................... 80x10

Blah workout, but at least my tris were fried.

Eric Adolph
01-07-2012, 08:22 PM
1/7/2011 (Saturday): Geared Squat Workout

Squats- + Belt, Metal Briefs, & Inzer Canvas Suit; Straps Down
150x8
240x3
330, 420, 460, 490x1
520x1

Glute-Ham Raises-
1x12
1x10 + MiniBand
1x10 + MiniBand + 10 lbs

Chested-Supported Row Machine-
135, 185, 225, 245, 265x10

Strict Lat Pulldowns- (Under-hand)
70, 100, 120, 140x8

Decline Situps- (+ weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x08 + 35 lbs

1-Arm Kettlebelle Swings- (Alternating Arms)
1x10
1x40

Great workout. 520 was 10 lbs over what I hit with straps down/no wraps before I squatted 560 last meet; except this was much easier. Felt like I would have done at least 550. Assistance work also felt strong, and got a lot of it in.

Coke
01-09-2012, 01:47 PM
Exceptional day with the squats!!

Eric Adolph
01-09-2012, 04:59 PM
1/9/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ EliteFTS Doubled MiniBands]
5@095x3 (close grip)
5@105x3 (med grip)
3@115x3 (comp grip)
{Add SlingShot}
135, 155x3
185, 205x1
3@225x1

Standing Strict Overhead Press- (Close Grip)
045x10
095x8
115, 135x1
155x5
135x9

Tri Pushdowns- (Straight Bar; Med Grip)
60, 80, 100, 120x10
(Rope)
20, 40x15
60x20

Pretty good workout. Got a couple of new pair of Minis to replace my almost 10-year old pairs, Lol. In the rack, the bands were picking up a set of 50 lbs DBs, so for all grips except comp grip, so the top-end tension for these should be at least 100 lbs. All of the raw sets were easy, and I was about done, someone I know came into the school gym with a SlingShot. Took a couple of triples with it, and then worked up to bunch if singles with 225 (about my raw ax with a Mini) which felt pretty smooth; could have went 245-255ish. Did some standing OHs after that, which went better than they have lately. Tris were fried for assistance after that, so just did what I could manage.

Eric Adolph
01-10-2012, 02:03 PM
Conventional Deadlift- + Belt Only
135x8
225, 315, 365x1
390x10

Box Squat- (Close Stance) + Belt Only
[~12" Box]
135, 185, 225x5
255, 275x1
295x5

Bent-Over Row Machine-
1, 2, 3plates x 10
couple of lower rep sets
5 plates and 2 10s x 10

Ab Machine-
70, 90x10
110x8 + 100x8

Good workout; did some reps on the DL to change it up. The 390x10 wasn't too hard, just tiring. Best is 410x10, should be right around that. Box squat is still catching up to where it was, but this was the best I did since the meet at this height; and only 20 lbs under the 315x5 I did on the 14" last week. Core is feeling strong. Supposed to hit speed squats on Sat, but we'll see what happens......

legosinmyegos
01-10-2012, 02:22 PM
Subbed.

I assume you train at worlds, right?

Eric Adolph
01-10-2012, 07:05 PM
Subbed.

I assume you train at worlds, right?

Saturdays and days I have off from work I train at All-Natural Gym. During the work week I train at my work/school gym.

legosinmyegos
01-10-2012, 07:50 PM
Saturdays and days I have off from work I train at All-Natural Gym. During the work week I train at my work/school gym.

Ah, I heard good things about natural's too. You guys are holding a meet in march if I recall. I might make that my first meet.

I have been meaning to check out naturals and worlds for a while, I just wish they were a little closer to me.

Nice deadlifting by the way, high rep deadlifts are brutal.

Eric Adolph
01-12-2012, 07:42 PM
Ah, I heard good things about natural's too. You guys are holding a meet in march if I recall. I might make that my first meet.

I have been meaning to check out naturals and worlds for a while, I just wish they were a little closer to me.

Nice deadlifting by the way, high rep deadlifts are brutal.

AN is awesome, you should def come down, and do the meet as well ! ... I usually only pull singles, so the 1 reps was extra brutal! Lol
_____________________________

1/12/2012 (Thursday): Max Effort Bench

Floor Press- (Comp Grip)
135, 185, 205x3
225x1
{Add SlingShot}
225, 245, 265, 285x1
3@300x1

http://www.youtube.com/watch?v=IuGAiDcs-ds

Paused Bench Press- (Comp Grip / Flat-back)
135, 16, 185x5
{Add Slingshot}
205, 225x5
245x6

Standing Strict Overhead DB Press-
25s, 40s x 8
55s x 9

Tri Pushdowns- (M-Bar; Reverse Grip)
60, 80, 100, 120x10
(Close Grip)
30, 50, 70x15
90x20

Good workout; tris are shot from the last 3 bench sessions!

Eric Adolph
01-14-2012, 03:07 PM
1/14/2012 (Saturday): Speed SQ

Speed Box Squats- + Titan Briefs & Belt
[+ 3 sets of Chains; ~+120]
{~14.5" Box}
5@240x2
{~14.0" Box}
5@240x2
{13.75" Box}
5@240x2
270, 300x1

Glute-Ham Raises-
1x12
1x10 + MiniBand
1x10 + MiniBand + 10 lbs
1x10 + MiniBand + 5 lbs + 3 w/o weight

Seated Cabled Rows- (Wider V Handle)
70, 100, 130x10
150, 170x8

Decline Situps- (+ weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x07 + 35 lbs

Strict Lat Pulldowns- (Wide / Neutral Grip)
70, 100, 130x8
140x6

Good workout; we just got some chains at the gym, so of course had to use them today. First time in over5 years; felt interesting, Lol. Most of the sets felt great when I took my time setting up and didn't let the chains throw me out of position. Felt like I could have hit another 50 or so lbs for a single, but just wanted to stick with speed/volume for the day.

legosinmyegos
01-14-2012, 07:54 PM
AN is awesome, you should def come down, and do the meet as well ! ... I usually only pull singles, so the 1 reps was extra brutal! Lol


I wanna check it out before school starts up again, whens a good time at naturals to lift ?

Nice floor presses too, didn't look like the slingshot helped too much though, haha.

Eric Adolph
01-18-2012, 06:02 PM
I wanna check it out before school starts up again, whens a good time at naturals to lift ?

Nice floor presses too, didn't look like the slingshot helped too much though, haha.

Saturday at 10:30am a bunch of us squat and pull; Monday night another group squats, and Friday night a bunch of guys bench. You can get a free week, so check it out each time!

Got about 25 lbs from the SS; doesn't really do much at the bottom, but helps in the transition a bit.
___________

Went to AC, so skipped speed bench this week, and pushed this workout back a day.

~14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185, 225, 255x5
285, 315x1
330x3

Speed Sumo Deadlifts- + Belt Only
13@385x1
410, 435x1

Lat Pulldowns-
70, 110, 150, 170x8
190x12

Ab Machine-
70x20; 90x15; 110x8

Shoulder Horn-
15s, 25s, 35s, 45s x 8

Decent workout. Was hoping 330x3 would be a bit easier, but at least I hit what I wanted. Last cycle I hit 340x2, so hopefully next time off this box height it will be 345x2, Lol. Deads felt much better than last workout, and so did assistance. I'll prolly do some BS bench work on Friday and hopefully work up to a PR Squat single in briefs on Saturday.

Eric Adolph
01-20-2012, 03:24 PM
1/20/2012 (Friday): Max Effort Bench

Bench Press- (Comp Grip)
135, 160, 185, 205x3
225x1
{Add SlingShot}
225, 245, 265x1
280, 290, 300x1
275x6

http://www.youtube.com/watch?v=ttYwwWUyaig&feature=youtu.be

Incline DB Press
40s, 55s x 10
70s, 80s x 8

Rolling DB Extensions- (on bench)
20s, 30s, 40s, 50s x 10
55s x 12

Tri Pushdowns- (Rope)
30x20
50, 70x15

Good workout; tris were frigging destroyed after this. The 300 bench with the SS was surprisingly easy; would be nice if I didn't heave to waste half my energy getting the bar out of the rack, which is way too high and far behind me!

Eric Adolph
01-23-2012, 02:39 PM
1/21/2012 (Saturday): Speed and/or Geared Squat - Had to skip
___

1/23/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ Doubled MiniBand]
5@120x3 (close grip)
5@130x3 (med grip)
5@140x3 (comp grip)
{Add SlingShot; Med Grip}
140, 160, 185x1
205, 225, 240x1

http://www.youtube.com/watch?v=8P03e9td1a0


Standing Strict DB Overhead Press-
25s, 40s x 10
55s x 11

Tri Pushdowns- (M-Bar; Wide Grip)
40, 60, 80x15
100, 120, 130x10

Good session; blew through the speed triples and was pretty shot after. Still had really good speed on the singles with the SlingShot after. Only 240 slowed down slightly and was still pretty easy. Pounded out some assistance until my tris were done.

Eric Adolph
01-24-2012, 08:40 PM
1/14/2012 (Tuesday): Max Effort SQ / DL

Conventional Deadlift- + Belt Only
135x8
225, 315, 405x1
410x8

Box Squat- (Close Stance) + Belt Only
[~12" Box]
135, 185, 225x3
250, 275, 300x3

Seated Cable Rows-
70, 100, 130,160x8
180x10

Ab Machine-
70x20
90x15
110x8 + 100x5 + 90x5

Mixed workout today. Deads felt pretty good; 410x8 is only 2 reps off my all-time best and I can't say I went all out on the 8 today. Not bad since the 410x8 was during a cycle I was really concentrating on conventional. Squats, on the other hand, were horrible. 2 weeks ago I did 295x5 pretty solid off this box. Was planning on at least 310x3 today, but all of the warmups felt so bad I was going to stop after the set with 275. Knocked out the triple with 300 anyway since at least it technically was more weight then last time. I guess I had too much rest this week from not Squatting on Saturday for the first time in months!

CHASE TRUSNOVEC
01-24-2012, 09:51 PM
great training eric!!!

Coke
01-26-2012, 12:38 PM
You are an all around amazing lifter man, make no mistake!

Eric Adolph
01-27-2012, 03:33 PM
Thanks Chase and Coke!!
_____

1/27/2012 (Friday): Max Effort Bench Press

Bench Press- (Comp Grip)
135, 165, 185, 210x3
235x1
{Add SlingShot}
235, 265, 290x1
295, 300, 305x1
275x6

http://www.youtube.com/watch?v=dWKAgsn9ung

Decline Bench Press- (Med grip)
155, 185x10
205x8

Tri Pushdown- (Straight Bar; Med Grip)
50, 70, 90, 110, 130x10

Pretty good workout; was planning on doing floor presses, but the rack was in use so I just did regular full range benches like last week. Went 5 lbs heavier for a single, which felt relatively smooth, and did 275x6 much easier than last week, where I barley squeaked out the 6th. Ran through some decline really quick just to fry the tris more, and finished them with some push downs. Thinking about doing a meet on 2/11 if I have a decent squat workout tomorrow, so next week I'll have to get in my shirt finally. You'd think 320 in a Phenom should be fairly easy if I can do 305 in a SlingShot; we'll see! Lol

Eric Adolph
01-30-2012, 07:58 AM
Squats- + Metal Briefs, Inzer Canvas Suit (straps up), & Belt
150x8
240x5
330x1
420x1
470x1
510x1
2 @ 540x1

Video of 510, and the 2 540s:

http://www.youtube.com/watch?v=Jy4LNvlGjVU&feature=youtu.be

Glue-Ham Raises-
1x15
1x10 + MiniBand
1x10 + MiniBand + 10 lbs
1x08 + MiniBand + 10 lbs (+ a bunch with just band at end)

Seated Chested Supported Machine Rows-
135, 185x10
225, 245x8
265x10

Decline Situps- (+ weigh behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x07 + 35 lbbs

Lat Pulldown/Apart Machine-
135, 185, 205x8
235x10

OK workout. Apparently straps up on my suit doesn't do much except make the weight feel lighter at up the rack. 520 straps down was much easier than 540 with them up today, and I even tightened them up much more than usual. My positioning also seemed a bit off; getting bent-over in the hole a bit. I think this is from not having knee wraps on; let's hope so. Also need to do more band/chains stuff to get rid of that mid-range sticking point. Used to suck out of the bottom and get stronger as I got higher; not so much anymore.

ehubbard
01-30-2012, 01:53 PM
Eric - Do you know if there is a printable version of the meet app laying around somewhere. WPC site doesnt have the app up. Thanks!

legosinmyegos
01-30-2012, 03:01 PM
haha, I squatted in that monolift when I checked out the gym on saturday.

I walked the lifts out anyway though because it felt so "wrong".

Eric Adolph
01-30-2012, 07:52 PM
Eric - Do you know if there is a printable version of the meet app laying around somewhere. WPC site doesnt have the app up. Thanks!

What's your email; I think I have the Word doc that I can forward to you.

Eric Adolph
01-30-2012, 07:55 PM
Were you there with a guy that was benching? Pretty sure that must have been you I saw as I was leaving! What did you think of the place?

Eric Adolph
01-30-2012, 07:56 PM
1/30/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ EliteFTS Doubled MonsterMiniband]
5@095x3 (close grip)
5@105x2 (med grip)
3@115x3 (comp grip)
125, 135x3 (comp grip)
155, 175x1 (med grip)
{Add SlingShot}
190x1
3@205x1


http://www.youtube.com/watch?v=0FHpZjs09vo&feature=youtu.be

Standing Strict Overhead Press- (Close Grip)
45x10
95x8
115, 135, 150x1
160x4

Incline Tate Extensions-
[+ MiniBand Behind Back]
15s x 20
25s x 15
35s x 10

1-Arm MiniBand Pushdowns-
3x20

Tri Puhdowns- (M-Bar; Reverse Grip)
30, 50, 70x15
100x12

Good session; first time using this pair of bands and they were perfect - the extra tensions kicks-in more in the mid-range; where I would normally gets stuck on a heavy bench. Was tempted to go heavier then the top singles with 205; but hopefully I will be shirt-benching on Friday and wanted to save it for then.

CHASE TRUSNOVEC
01-30-2012, 10:54 PM
yeah i woulda been tempted to if it moved as fast as that one did!!! great training eric!!

ehubbard
01-31-2012, 09:40 AM
ehubbs@hotmail.com

Thanks!

Eric Adolph
01-31-2012, 04:14 PM
ehubbs@hotmail.com

Thanks!

Just sent it; let me know that it came though. Thanks!

Eric Adolph
01-31-2012, 04:15 PM
yeah i woulda been tempted to if it moved as fast as that one did!!! great training eric!!

Thanks Chase! - Might be seeing you Friday night!
____________

1/31/2012 (Tuesday): Max Effort SQ/DL

14.5 (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185, 225x3
255, 285x3
315, 335x1
350x2

Sumo Deadlifts- + Titan Briefs & Titan Suit & Belt
135x8
225x1
315x1
405x1
455x1
500x1 (+ Straps up and tightened belt)

T-Bar Row Machine-
45, 90, 135, 245x8

Ab Machine-
70x20
90x15
110x9 + 100x10

Pretty good session. Last raw box squat cycle I ended at 340x2 off this box, so was happy to get 350 for a double today. DLs started out feeling really good up to 315 raw; then 405 and 455 with my gear on didn't feel so great. Went straps up and tightened my belt up for 500 and it was easy enough that I am sure I could have at least pulled a meet PR (530). So, not bad considering I have been sucking at the DL ever since I pulled 535 raw a few months ago. If I have a good bench workout on Friday, I'll most likely end up competing the week after.

legosinmyegos
02-03-2012, 11:39 AM
Were you there with a guy that was benching? Pretty sure that must have been you I saw as I was leaving! What did you think of the place?

ya, haha, that was me.

it seemed like a great gym for the most part. the only problem is that I am kinda far away :(

CHASE TRUSNOVEC
02-05-2012, 06:20 PM
dude i heard talk that maybe your competing at iron asylum? training is looking good homey...hope to see you there!! God Bless!!

Eric Adolph
02-06-2012, 06:36 AM
dude i heard talk that maybe your competing at iron asylum? training is looking good homey...hope to see you there!! God Bless!!

Def will be up there either way. I want to do one meet before the SPF Pro/Am in August, and this looks like the only one I might get to, so may as well give a run at pushing my numbers up a bit!
____

2/3/2012: Shirt Bench

Bench Press- (Comp Grip) + Inzer Phenom
135, 185x1
{Add Shirt}
225x1 (2-Board)
255x1 (1-Board)
285x1 (1-Board)
305x1
315x1
{Switch to tighter Phenom}
275x1 (2-Board)
295x1 (1-Board)
315x1

First go around I worked up to 315 just as slow and crappy as it was last meet. The shirt was super lose up through the 305 and I was getting no pop. Had to jacked it down for 315 and all it did was through me out of position. Switch to a tighter shirt, and it felt much better the second go around. Hopefully I can at least hit 320 at this meet this week; and 335 for a PR if I am really lucky! Lol

Eric Adolph
02-13-2012, 08:08 AM
2/11/2012: SSA Candy Azz Classic

Bodyweight: 146.8

Squat:
530
565 (5 lbs PR)
585 (25 lbs PR)

Bench Press:
300
320 (5 lbs over last meet; 11 under all-time meet PR)
Pass

Deadlift:
500
530 (5 lbs PR)
Pass

Total: 1435 (35 lbs PR)

Video of all attempts:

http://www.youtube.com/watch?v=d3S3Aj49RMA&feature=youtu.be

Weighed 152 at the beginning of the week, so only had to cut 3.5 lbs to make weight. Was able to eat normally the whole week, including on the drive up to the meet on Friday; just drank tons of water the whole week and ended up at just over 146 lbs. So, felt nice and fresh for lifting!

Squats went about as I expected; hit an easy 530 to open, and a strong 565 for a 5 lbs PR on my second. Ahead of time planned either 585 or 600 for my third. Was 50-50 on whether I could squeeze out the 600, so just took the 585 to pad my total. Luckily I got a nice tight knee wrap from Chase, because you can see in the vid, I needed every bit of help I could get grinding it out, Lol. Looks like I leaned forward a bit at the last second at the bottom;so lucky I even came up with that. Very happy with this since I had only gone over 500 in training twice since the Dec 3rd meet, and the most was 540. Now have to do a lot of work on getting mid-range and lockout back to where it used to be.

I got a tighter Phenom for this meet, and benched a whopping 5 lbs more - and it was harder than the 315 last time with the really lose one. I did a fairly easy paused 305 with just a SlingShot in training, so obviously this sucks. At least I grinded the 320 out and didn't get stuck with 300. Rarely getting to train with the team on bench day is def holding my bench way back.

Was a bit disappointed in my pull; def thought I could pull 530 easier than I did. Last meet I thought 525 was hard because I hadn't been doing my raw box work - but right before this meet I hit a PR on that after doing it the whole cycle. So, back to the drawing board. Obviously fixing up my form would help, but I have pulled 565 with shitty form in training.

Next meet will hopefully be the PowerStation Pro/Am in August. Lot's more time to train!!

Brian Hopper
02-13-2012, 10:00 AM
Awesome job hitting PR's across the board!!!

ehubbard
02-13-2012, 02:20 PM
Nice PRs!

Eric Adolph
02-14-2012, 06:38 AM
Thanks Brian and Eric!!!
_____________

2/13/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ Doubled MiniBand]
5@115x3 (close grip)
5@125x3 (med grip)
5@135x3 (comp grip)
{Add SlingShot - Med Grip}
135, 160, 185, 205x1
3@225x1

Rolling DB Extensions- (on bench)
20s, 25s x 20
35s x 15
45s, 55s x 10
60s x 10 + 25s x 10

Tri Pushdowns- (Straight Bar; Med Grip)
40, 60x15
80, 100, 120x10

Shoulder Press Machine-
135, 185, 225x5
275x4

Not bad for two days after a meet; luckily my week starts with speed bench, Lol. The speed sets were nice and explosive; only the bunch of the singles at the end with 225 felt a little off, but not bad. Then just pounded tris.

Barbaccio
02-14-2012, 07:33 AM
I'm beginning to believe you do EVERYTHING topless. LOL. Nice to see you on Saturday dude! Been a LONG time since I've seen the "Ghostly Legend of Iron Island Barbell!" LOL

Eric Adolph
02-14-2012, 04:51 PM
I'm beginning to believe you do EVERYTHING topless. LOL. Nice to see you on Saturday dude! Been a LONG time since I've seen the "Ghostly Legend of Iron Island Barbell!" LOL

It was nice to see you too ... been so long, I was surprised you even remembered who I was ...... guess the ghostly look is hard to forget, Lol. What meet you got lined up next?
_________

2/14/2012 (Tuesday): Max Effort SQ/DL

Conventional Deadlift- + Belt Only
135x8
225, 315, 405x1
420x8

12" (4 Blocks) Box Squat- Close Stance / + Belt Only
135, 185x5
225x1
225x15

Seated Cabe Rows-
70, 100, 130, 150x8
170x12

Ab Machine-
70x20
90x15
110x7 + 100x10

Really good training session considering I did a meet 3 days ago! Picked up my conventional cycle from where I left off a couple of weeks before the meet; was hoping for 420x7 since the previous time was 405x8 - so was more than happy to grind out 420x8. Box squats were also

Eric Adolph
02-17-2012, 08:06 PM
2/17/2012 (Friday): Max Effort Bench Press

Bench Press- (Med Grip)
135x8
185, 205, 225x5
240x4 (miss 5)
{Add SlingShot}
260x5
275x4 (miss 5)

DB Bench Press- (palms facing)
25s, 45s x 15
60s x 12
75s x 10

Tri Pushdowns- (Straight Bar; Med Grip)
[+ MiniBand Behind Back]
40, 60, 80, 100x10
120x8

Incline Tate Extensions-
20s, 30s, 40s x 10
50s x 7

Pretty good workout considering my tris were still pretty damn sore from Monday's workout. Usually I can grind out things really good; but ended up barley missing the 5th rep each of my top sets. Would have been more than I hit all last cycle; so that's a good start to things.

Eric Adolph
02-18-2012, 06:33 PM
2/18/2012 (Saturday): "Speed" Squat

Box Squat- + Titan Briefs & Belt
{Weight + (Chain Weight) x Reps}

[~14.5: Box]
150 + (000), 200 + (000), 240 + (000) x 5
240 + (040), 240 + (080), 240 + (120) x 5

[~14.25: Box]
260 + (120) x 5

[~14" Box]
260 + (120) x 5
290 + (120) x 5

Glute-Ham Raises-
1x15
1x12 + MiniBand
1x12 + MiniBand + 5 lbs
1x12 + MiniBand + 10 lbs
1x15 + MiniBand

Lat Pulldowns- (Under-Hand)
60, 80, 100x10
120, 140x8

Decline Situps- (+weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x06 + 35 lbs

Chest-Supported T-Bar Row-
45x10
90x15

Great workout; decided to hit lots of sets of 5 with normal rest instead of tons of doubles with short rest. Really need to work on mid-range explosion this cycle, so figured this was a good way to start. Most of the sets had great speed, and even the heaviest set of the lower box moved really good. Prolly will do something similar next week, but with a light band and chains.

CHASE TRUSNOVEC
02-18-2012, 09:46 PM
congrats on your meet my brotha!!! keep up the great work into the next meet!!!

Eric Adolph
02-22-2012, 08:21 AM
congrats on your meet my brotha!!! keep up the great work into the next meet!!!

Thanks Chase!! Couldn't have done it without your help!!

_____

2/20/2012 (Monday): Speed Bench Press --> Skipped

2/21/2012 (Tuesday): Max Effort SQ / Speed DL

Speed Sumo Deadlift- + Belt Only
135x8; 225x3; 225x1
{Reps @ Weight + (Chain Weight) x Reps}
1@225 + (040) x 3
1@225 + (080) x 3
5@225 + (120) x 3
1@250 + (120) x 3
2@275 + (120) x 3
[No Chains]
3@300x3 (close stance) + 3@300x3 (med stance) + 3@300x3 (wide stance)

Safety Squat Bar Box Squats- Close Stance / + Belt Only
160, 185, 210x3
230x1
3@250x5

Standing Strict Overhead Press- (Close Grip)
45x8; 95x5; 115x1
130, 140, 150x5

Hammer Rows-
135, 185x10
225, 250, 275x8

Situps on Glue-Ham Machine- (+weight behind head)
1x15 + 00 lbs
1x12 + 10 lbs
1x10 + 20 lbs

Shoulder Horn-
15s, 25s, 35s x 10

This workout kicked my ass. The deads were pretty easy, so probably should have done a few more sets with the 275 and chains. At least I got a lot of total sets in. The Safety Squat Bar kicked my ass really bad; with a straight bar my sets of 5 are usually around 315 off this box. Did some overheads since I didn't get to bench yestarday, and then pounded out some good assistance work. Wish I could do workouts like this more often, but I usually don't get to train at our PLing gym during the week!

sandman24
02-22-2012, 04:56 PM
nice volume dude.

S_Lusterino
02-22-2012, 11:15 PM
What goes on here?

Eric Adolph
02-25-2012, 07:18 AM
What goes on here?

Workout logging and discussion :)
_________________--

2/24/2012 (Friday): Max Effort Bench

2-Board Press- (Med Grip)
135, 185, 205, 225x5
245, 255x3
{Add SlingShot}
255, 285, 300x3
{Add Metal Pro Shirt}
300, 315, 335x3

Triceps: Over 10 sets of 10-20 reps on various push-down variations with short rest.

Made it out to All-Natural to train with the team for this workout! I have not done heavy raw board work in over 5 years, and based on the fact I have done 315 off a 2-board and barley tripled 255 in this workout, I am guessing the is why my bench (raw and shirted) has sucked lately. Hopefully I can get workouts like in at least every third week!

Eric Adolph
02-25-2012, 11:49 PM
2/25/2012 (Saturday): "Speed" SQ

Box Squat-+ Titan Briefs & Belt
{Weight + (Chain Weight) x Reps}


[~14.5: Box]
150 + (000), 200 + (000), 240 + (000) x 3
240 + (040), 240 + (080), 240 + (120) x 3
270 + (120) x 3

[~14.25: Box]
270 + (120) x 3
300 + (120) x 3

[~14" Box]
300 + (120) x 3
320 + (120) x 3

Video of Last Set:


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


Glute-Ham Raises-
1x15
1x15 + 10 lbs
1x12 + 20 lbs
1x10 + 25 lbs
1x15

Lat Pulldowns- (V-Bar)
60, 90, 110x10
140, 150x8

Decline Situps- (+weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x08 + 35 lbs

Chest-Supported T-Bar Row-
45x10
90, 115x15

Decent workout; the solid 290x5 I hit last week I think was better than the grinding 320x3 I hit today, but still got a lot of good work in and really hammered the transition, which is the whole point of this 3-week cycle. Hopefully I can manage 350 with the chains for a single next week!

S_Lusterino
02-26-2012, 03:03 AM
Looking good bro! Wish I coulda been there....

Coke
02-26-2012, 06:01 AM
What a rare specimen, moving amazing weight - also, you appear to have no bodyfat.

CHASE TRUSNOVEC
02-26-2012, 12:18 PM
nasty last set dude!!! way to move that weight homey!!!

Eric Adolph
02-28-2012, 04:47 PM
Thanks guys!! That last set of chain squats was a bitch; barely made the first rep but figured I'd try a second since we had enough spotters - grinded that up too, so figured might as well try for the third!
___________

2/27/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ Doubled MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
5@145x3 (comp grip)
{Add SlingShot}
165, 185, 205x1
2@225x1

Strict Standing Overhead Press- (Close Grip)
45x12, 95x5
115, 135x1
140, 150, 160x3

Incline Tate Extensions-
20s x 20
30s x 15
40s x 12
50s x 10

sandman24
02-28-2012, 06:00 PM
wow. after that first rep I didn't expect two more. do you ever not grind?!

CHASE TRUSNOVEC
02-28-2012, 09:09 PM
bench is looking good broski!

Eric Adolph
03-01-2012, 07:00 PM
@Sandy - After the first rep, I did not except more either, LOL.
@Chase - Thansl; but perhaps "better" as opposed to "good" haha

______

2/28/2012 (Tuesday): Max Effort SQ/DL

Conventional Deadlift- +Belt Only
135x8
225, 315, 405x1
435x6

12" (4 Blocks) Box Squat- Close Stance / + Belt Only
135, 185x5
225x1
245x12

Seated Cable Rows-
90, 120x10
150, 180, 190x8

Shoulder Horn-
15s, 30s, 40s x 10

Ab Machine-
70x20
90x15
110x8 + 100x10

Good workout; especially I was feeling a bit shot. My belt was also fitting a bit too loose, but got what I was shooting for on raw deads anyway. Low box squats felt solid; just couldn't breather after rep 8, so the reps of the reps were sloppy but strong. Assistance work felt stronger than usual too; back and core strength must be going up :)

CHASE TRUSNOVEC
03-03-2012, 12:05 PM
great pulling...whats your pr conventional?

Eric Adolph
03-03-2012, 06:26 PM
great pulling...whats your pr conventional?

Thanks!! I have pulled 525 raw conventional like a year and half ago. And not that long ago I had 535 almost locked out but dropped it at the top - using a slightly bent regular bar with no knurling. Here's the 525:


http://www.youtube.com/watch?v=GjGyRM5YJw4

Eric Adolph
03-03-2012, 06:27 PM
3/2/2012: Max Effort Bench Press

2-Board Press- (Comp Grip)
135, 185, 225x1
245, 265, 275x1

{Add SlingShot}
295, 315, 325x1

1-Board Press- + Metal Pro Shirt
315x1
330x1

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


Raw stuff felt better this week; need to get my 2-board closer to my all-time PR of 315! 325 with the SlingShot was a little ugly because my left shoulder slid about 3 inches went to press it. Shirted 1-Board was a bit dissapointing; hopefully that will pickup quicker if I can continue to get down to bench with the team on Fridays!

sandman24
03-04-2012, 12:33 PM
bench is coming along man.

Eric Adolph
03-05-2012, 11:08 AM
3/5/2012 (Saturday): "Speed" Squat


Box Squat- + Titan Briefs & Belt
{Weight + (Chain Weight) x Reps}


[~14.5: Box]
150 + (000), 200 + (000), 240 + (000) x 1
240 + (040), 240 + (080), 240 + (120) x 1
290 + (120) x 1

[~14.25: Box]
290 + (120) x 1
320 + (120) x 1

[~14" Box]
320 + (120) x 1
340 + (120) x 2

Video of Last Set:

http://www.youtube.com/watch?v=2aA0PA39Er4

Glute-Ham Raises-
1x15
1x15 + 10 lbs
1x08 + 25 lbs
1x12 + 25 lbs
1x10 + 25 lbs + 1x10 + 00 lbs

Hammer Rows-
135,185x10
225, 245, 265x8

Lat Pulldowns- (Straight Bar; Wide Grip)
080x12
110x8
140x6

Decline Situps- (+weight behind head)
1x15 + 10 lbs
1x10 + 25 lbs
1x07 + 35 lbs

Awesome workout. Last week I barley tripled 320 with 3 sets of chains, and the first rep was so hard that I wasn't sure I could go too much heavier for a single. Today that weight felt easy; I should have taken more than a 20 lbs jump to 340, but decided it'd be my last set and I'd just do more than 1 if the first wasn't a max grinder. First rep was even easier than expected and the second was slow but strong. Hopefully this 3-week cycle of box squats with chains bumped up my mid-range strength and explosion without messing up my bottom end. Plan it to take a briefs-only free squat next week to find out!

Eric Adolph
03-06-2012, 09:00 AM
Speed Bench Press-
[+ Doubled MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
5@145x3 (comp grip)
145, 165, 185x1 (med grip)
{Add SlingShot}
185, 205x1, 220x1 (med grip)
3@230x1 (med grip)

Strict Standing Overhead Press- (Close Grip)
45x12
95, 115x1
135x5
155x3
165x1
175x1 (complete max effort)

Incline Tate Extensions-
15s, 25s, 35s x 12
40s x 10
45s x 8

Tri Pushdowns- (Straight Bar; Med Grip)
50, 70, 90, 110, 130x10

Eric Adolph
03-06-2012, 04:49 PM
3/6/2012 (Tuesday): Max Effort SQ / Speed DL

~14 (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185x5
225, 245x1
265x12

Speed Sumo Deadlifts- +Belt Only
[+ Quaded MiniBand; ~ +200]
5@135x1
5@185x1
5@235x1
275x1
5@315x1
[No Bands]
315x1
315x3
350x3

Last Band Set:

http://www.youtube.com/watch?v=XiOV__p_dpo&feature=youtu.be

Lat Pulldowns-
80, 130, 170, 190x8

Shoulder Horn-
20s, 35s x 10
40s x 11

Ab Machine-
70x20
90x15
110x7 + 100x10

Solid training session. Last cycle I started this box with 285x8 - when I get to 8s this time I should be able to beat that easy. Just need to try and get a bit wider with my stance, as it's not much wider than my close stance that I used for the 12" box. Did a ton of speed deads with bands working my technique a bit. Trying to not round over as much at the start, and to adjust the hips back and down a tad instead of trying to dip them when I go to pull. Seemed good with the light weights today, at least!

sandman24
03-06-2012, 06:48 PM
looks like your hips started out in a better position but you came forward a bit off the floor. ass came up first then back. looks like that to me anyway.

CHASE TRUSNOVEC
03-06-2012, 09:18 PM
personally i liked the form dude!!!

Eric Adolph
03-11-2012, 12:40 PM
Thanks for the thoughts on the DL guys! It did feel a bit forward while doing them - might need to work on leaning back a bit quicker. My hips always shoot up first, but I think was was mitigating it a little bit. I'll try to tweak it slightly next time a go a little heavier to get a better idea of how it is going to look when I go to a real weight!

_____

3/9/2012 (Friday): Max Effort Bench Press

2-Board Press- (Comp Grip)
135, 185, 225, 255x1
285x1 (* bar spun out of position right off the board and needed a tap to get it back in place)
285x1 (* clean)

Descending Board Press- +Metal Pro Shirt
275x3 (2-Board)
295x3 (1-Board)
315x1 (1/2-Board)
330x1 (1/2-Board)

4-Board Press- (Med Grip)
225x11
245x8
265x4
275x4

Pretty good session; was hoping 285 on the 2-board would be easier, but I have a nasty sticking point about 1/2 an inch off the board. Might drop to 1-Board next week with chains and try and work on explosion though that spot. Hopefully a solid full-range 330 after that.

CHASE TRUSNOVEC
03-11-2012, 11:33 PM
are you gonna try that super tight shirt next time?????

Eric Adolph
03-12-2012, 09:05 AM
You want me to die do you can get a lot of YouTube hits?! Lol

Eric Adolph
03-12-2012, 09:06 AM
Video of above bench workout:


http://www.youtube.com/watch?v=l3OFSL2DmBw

Eric Adolph
03-12-2012, 09:25 AM
3/10/2012 (Saturday): Gear Squat Workout

Squat- + Metal Briefs & Belt
150x8
200x3
250, 300, 340, 390, 430x1
455x1 (PR)


http://www.youtube.com/watch?v=wCNh-gpHdTc


Glute-Ham Raises-
1x15
1x12 + 10 lbs
1x10 + 25 lbs
1x08 + 30 lbs
1x10 + 25 lbs + 1x10 (no weight)

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x10 + 25 lbs
1x09 + 35 lbs

Chest-Supported Rows-
1, 2, 3 plates x 10

First free squat workout since the meet, after doing 3 weeks of box squats with chains. Form felt pretty good; just need to try and stay more upright the last two inches - depth looked solid to me, though. Weight felt a little heavier than I would have hoped, but I'll take a 10 lbs PR any day! Next week I'll add my suit and do free squats with chains to continue to work on my mid-range.

sandman24
03-12-2012, 10:59 AM
solid squat, man. looked strong. that bench shirt fits perfectly. I don't know how I fit in that at 148 haha

Eric Adolph
03-12-2012, 01:02 PM
solid squat, man. looked strong.
Thanks! Hopefully I can push that up to a solid 475 before August; 600 in full gear shouldn't too feel too heavy then!



that bench shirt fits perfectly. I don't know how I fit in that at 148 haha

Apparently I am a much more jacked 148 than you were!! ;)

Brian Hopper
03-12-2012, 06:35 PM
Good job on the PR!!!

CHASE TRUSNOVEC
03-12-2012, 10:52 PM
congrats on the pr big homey!!!

Eric Adolph
03-13-2012, 06:52 AM
Thanks Brian and Chase!!
____

3/12/2012: "Speed" Bench Press

Speed Bench Press- (Comp Grip Only)
135, 145, 155x3
165, 175, 185x3
195, 205, 215x3
225x3
{Add SlingShot}
245, 265, 285x3

Standing Strict Overhead Press- (Close Grip)
45x8; 95x1
105, 115, 125x5
125x5 (Med Grip)

Rolling DB Extensions- (on bench)
25s, 35s x 15
45s, 55s, 60s x 10

Tri Pushdowns- (Rope)
30, 40, 50, 60, 70x10

Good session; since I haven't went heavy full-range raw in a while I decided to do some heavier speed work with no bands. All the sets through 185 moved like normal speed work, and even the upper sets through 225 moved pretty good. Had to do the triples with the SlingShot a bit slower on purpose, because I kept clipping the uprights when I tried to jam it up; but the 285 triple was still pretty solid. Did a deload on the OHP stuff and then hammered tris.

sandman24
03-13-2012, 07:39 PM
"speed" work, huh? 330 on friday. get it.

Eric Adolph
03-14-2012, 03:35 PM
"speed" work, huh? 330 on friday. get it.

"Speed" = there is speed some speed involved, just not the normally fast kind, Lol

____

3/13/2012 (Tuesday): Max Effort SQ/DL

Conventional Deadlift- +Belt Only
135x8
225, 315, 405x1
455x4

Dimel Deadlifts-
225, 275x10
315x15

~12 (4 Blocks) Box Squat- (Close Stance) +Belt Only
135, 185x5
225, 245x1
260x8

Seated Cable Row- (Narrow V-Handle)
80, 120, 150x10
180x8
200x10

Ab Machine-
70x20
90x15
110x8
100x12

1-Arm Rear Delt Machine Flies-
170x10

OK workout; was a bit pissed about deads. I think I grabbed the bar too wide and it was making the lockout a bitch. Probably could have squeezed out the 5 I wanted but didn't want to make it that much of an ugly max effort. Next conventional workout I'll tighten up my belt and start using my dealdift slippers, and doing 3s. Hopefully an easy 465x3 week one. Hit Dimel Deads for the first time ever after that since my lockout was feeling crappy. Today my entire back feels it! 260x8 on the low box squats felt pretty solid, and form felt good for such a low position. Could have grinded out a couple of more, but wanted to save myself for Satrday's geared Squat workout.

Eric Adolph
03-15-2012, 09:01 AM
3/15/2012 (Thursday): Cookie Day

http://sphotos.xx.fbcdn.net/hphotos-ash4/422890_10100114609763100_18914149_41126210_1176115214_n.jpg

CHASE TRUSNOVEC
03-17-2012, 12:28 AM
cookies!!!!!!! i love cookies...you bake eric???

Eric Adolph
03-18-2012, 10:51 AM
cookies!!!!!!! i love cookies...you bake eric???

I tried to bake cup cakes once ... they imploded, Lol. These were catered cookies, haha
______

3/16/2012 (Friday): Max Effort Bench

1-Board Press- (Comp Grip)
[+ 130 lbs of Chains]
45, 95, 135x3
165x2
185xM
175x1
{+ Metal Pro Shirt}
185x1 (2-Board)
225x1 (1-Board)
245x1
265xM

Tried to do some straight weight at this point, but was not in any condition for that!

Incline DB Press-
40s x 10
60s x 8
80s x 7

1-Arm Tri Pushdowns-
40, 50, 60, 70, 80x10

Rough workout! Didn't think the chains would make THAT much of a difference, but they really kicked my ass!

Coke
03-18-2012, 07:21 PM
Rough workout! Didn't think the chains would make THAT much of a difference, but they really kicked my ass!

No joke, chains are killer - good job throughout.

Eric Adolph
03-19-2012, 06:52 AM
No joke, chains are killer - good job throughout.

I def. need to get some revenge against them next time, Lol
__________

Video from bench workout:


http://www.youtube.com/watch?v=EYi-wYQF0bU

Eric Adolph
03-19-2012, 06:31 PM
3/17/2012: Geared Squat Workout

Squat- + Inzer Canvas Suit, Metal Briefs, & Belt
150x8
240x3
330x1
420x1
420 + 090 lbs of Chain x 1
420 + 160 lbs of Chain x 1 (+ Inzer Gripper Knee Wraps)
470 + 160 lbs of Chain x 1 (+ Inzer Gripper Knee Wraps)


http://www.youtube.com/watch?v=u7h-JGpd5Fc
(Realized it was 160 chain; not 150)

Glute-Ham Raise-
1x15
1x12 + 10 lbs
1x10 + 25 lbs
1x08 + 30 lbs
1x10 + 25 lbs (+) 1x5 (no extra weight)

Hammer Chest-Supported Rows-
135, 185x10
225, 250x8
275x10

- (+weight behind head)
1x15 + 10 lbs
1x8 + 25 lbs
1x5 + 37.5 lbs

[u]Lat Pulldowns- (Underhand)
70, 100, 130x10

Made up for the previous night's shitty bench workout! Wanted to get back in my gear while still focusing on working my mid-range, so did a bunch of straight weight sets and then started adding chains. Smashed 420 with the 160 lbs of chains, and then decided to go up in weight instead of adding more chains, so it wouldn't be too easy at the bottom and heavy as hell at the top. Ended up as one brutal rep from bottom to top, as you can see in the video, Lol. That really beat the shit out of me; had trouble doing the top-set on each piece of assistance work, barley got out of bed on Sunday, and my head still hurts today, Lol.

CHASE TRUSNOVEC
03-19-2012, 08:04 PM
nasty rep homeboy but looking awesome and strong as always!!!!!!

sandman24
03-20-2012, 04:42 AM
wow man. what a grinder. chains are helping you for sure.

Barbaccio
03-20-2012, 06:13 AM
Your knees scare the living sh1t out of me. Good grind on the squat though!

Eric Adolph
03-20-2012, 09:01 PM
Your knees scare the living sh1t out of me. Good grind on the squat though!

My right knee has a tendency to lean inpretty bad .... I think it's actually from my hips being offset (one higher than the other. I actually hardly notice it when I squat. At the meet last month I managed to do a real good job of forcing it out.... on this squat, not so much, LOL.

____________

3/19/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ Doubled MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
5@145x3 (comp grip)
{Add SlingShot / Med Grip}
165, 185, 205x3

Strict Standing Overhead Press- (Close Grip)
45x8
95, 115x1
135, 145, 155x5

Incline Tate Extensions-
20s, 30s x 15
40s x 12
50s x 10

Tri Pushdowns- (M-Bar; Wide Grip)
50, 70, 90, 110, 130x10

Solid workout. My speed sets felt extra snap at the top for the first time in a while. I'll probably go to a Monster Mini with a little less weight next week and see if I can explode through that just as good. Really wanted to concentrate on exerting maximum force, so just took a few triples with the SlingShot instead of going to heavier singles like I usually end up doing. Hammered assistance work really good and my tris were shot after.

Eric Adolph
03-21-2012, 10:51 AM
3/20/2012: Max Effort SQ / Speed DL

Speed Sumo Deadlift- + belt Only
135x8
3@225x1
6@315x1

~14" (5 Blocks) Box Squat- (Med Stance) +Belt Only
135, 185x5
225, 255, 275x1
285x10

"Speed" Sumo Deadlift- + Titan Suit & Titan Briefs & Belt
135x8
225, 315, 405, 455x1 (straps down)
3@505x1 (straps up)
5@405x3 (straps down)

Lat Pulldowns- (O-Hand; Wide)
70, 110, 150, 180x8
195x10

Ab Machine-
70x20
90x15
110x9
100x10

Was supposed to start with squats, but someone was using the rack, so I started pulling. After a bunch of sets with 315, they stopped, so I figured I better grab the rack while I could. I think this actually helped because I felt much less tight when warming up on the box squats! 285x10 felt great, only the last rep got a little ugly. Starting to feel a bit more comfortable with my medium stance raw - usually squatting with anything wider then my conventional DL stance feels weird or hurts. This stance is not too much wider, but my form feels much better and I think it will translate better to my geared squat. I looked back in my log and last cycle I did 285x8 and 300x6 two weeks after that. So, looking for 300x8 next time I'm on this height box. Deads were ok, but 505 should feel easier. I tried it with 3 slightly different stance, and they all felt about the same. Kind of baffled how I was pulling in the mid 500s over the summer, and now everything is stronger (raw squats, geared squats, back/hamsrtring assistance work), yet my pull is significantly lower, Grrrrrrr! - Meet at All Natural this week, so no squatting. Actually happy about that because even though I feel great I think a few things need a bit of extra recover time!

CHASE TRUSNOVEC
03-22-2012, 09:19 PM
good squatting brotha...go get that pr!!

Eric Adolph
03-27-2012, 07:56 PM
good squatting brotha...go get that pr!!

Thanks Chase! See you Friday?
_____

3/23/2012 (Friday): Max Effort Bench Press

1-Board Press- (Comp Grip)
135, 185, 225x3
245, 265x1

Bench Press- + Metal Pro Shirt
265, 295, 315x1
330x1
300x3

Decent enough workout. Haven't done a regular 1-Board in forever, but my all-time PR is 290, so hopefully I can bump this up to 275 soon. Did some full range shirt work after and hit 10 lbs more than I hit last meet relatively smooth. Can't complain about that! Would have done some lockout stuff after, but we had to start setting up for Blue Collar Barbell meet at All Natural Gym the next morning.

Eric Adolph
03-28-2012, 04:19 PM
Video of bench workout above:


http://www.youtube.com/watch?v=VcpxPzKhU50&feature=youtu.be

sandman24
03-28-2012, 09:43 PM
330 looked sick! great comeback from the week before, dude. may have been good for 340...

Eric Adolph
03-29-2012, 09:41 AM
330 looked sick! great comeback from the week before, dude. may have been good for 340...

Thanks man; slowly but surely it should come together!!
______

3/24/2012 (Saturday): Skipped Geared SQ - Had our Blue Collar Barbell APF New York State meet at All Natural Gym
______

3/26/2012 (Monday): Skipped Speed BP - Went to Atlantic City instead!
______

3/27/2012 (Tuesday): Max Effort SQ/DL


Conventional Deadlifts- + Belt Only
[+ 80 lbs of Chain]
135, 225, 315, 365x1
405, 410x3
425x2

http://www.youtube.com/watch?v=6mvHZFgpUwg&feature=youtu.be

~12 (4 Blocks) Box Squat- (Close Stance) +Belt Only
135, 185, 225x1
225, 255, 275x1
3@275x3

Seated Cable Rows- (Wider V-Handle)
70, 100, 130, 150, 170x8

Lat Pulldowns- (Overhand / Strict)
70, 100x10
130x10

Situps on Glut-Ham Machine- (+ weight behind head)
1x15 + 00 lbs
1x12 + 10 lbs
1x10 + 20 lbs
1x10 + 30 lbs

Strict Standing Ovehead Axle Press-
80x8
130x5
150x3
170x2
130x11

Tough workout!! Was scheduled to work up to 465x3 straight weight, but since I got to train at All Natural I figured I might as well use some chains. Went with 80 lbs of chains so I could keep the weight decently heavy through the whole range-of-motion. All of the chains were off the floor a few inches before lockout, so that was even more fun, Lol. I did 405x3, but it didn't video tape for some reason do I decided to do another set even though I was gonna stop there. Made it 410 and tripled it slightly easier, so I went to 425. Second rep there was even harder than the 3rd rep on the previous two sets. Tried to squat afterwards, but instead of getting the planned 8 with 275, I could barley muster 2 sets of 3; ouch. Have a lot of assistance work, and jumped in with Sandy and Anthony at the end to do some over-head work with the axle. I missed my regular overhead work the day before, so that worked out good.

sandman24
03-30-2012, 10:02 PM
good random day to get down there man. deadlifts look strong as hell.

Eric Adolph
03-31-2012, 09:23 PM
good random day to get down there man. deadlifts look strong as hell.

Glad we both made it; hopefully not too long until we can do it again!

_____

3/30/2012 (Friday): Max Effort Bench Press

1-Board Press- (Med Grip)
135, 185, 225x3
250, 270x1
{Add SlingShot}
295x1
315xM

3-Board Press- + Metal Pro Shirt
315x3
345, 370x1
385xM (soooo close; had 383.50 in me, Lol)

4-Board Press- (Med Grip)
185, 225x10
255x4

Tri Pushdowns- ( ^ Bar)
60, 80, 100, 120, 140x10

Good workout since I was pretty shot from Tuesday's deadlift training! Hit some 1-Board presses raw for the second week in a row, and went 5 lbs heavier; didn't have anything left on it, though. Then did some mid-range board work with the shirt to feel something in my hands and work the upper-end. Hit a solid 370 to beat what I've hit lately, and then came realllllly close on 385. Broke it off the boards a few inches, but couldn't quite finish it without a minor tap to the bar. Did some 4-boards after, but was shot and couldn't really so much. Next week looking to hit a solid 260 full-range raw bench and 350 shirted 2-board.

Eric Adolph
04-02-2012, 08:45 PM
Video from above bench workout:


http://www.youtube.com/watch?v=7RWd2jMcbeE

Eric Adolph
04-03-2012, 05:53 AM
3/31/2012 (Saturday): Speed SQ Workout

Safety Squat Bar Box Squats- + Titan Briefs& Belt
[+GreenBand]
~14.5" Box
5@220x2

~14.25" Box
5@220x2

~14.00" Box
5@220x2
250, 275, 300x1

http://www.youtube.com/watch?v=6whCcpZmWSs


Bent-Over Barbell Rows- (Bench Grip)
135, 185x8
225, 255x5
285x8

Glute-Ham Raises-
1x15
1x12 + 10 lbs
1x8 + 25 lbs
1x6 + 30 lbs + 1x6 (bodyweight)

Lat Pulldown/Apart Cybex Machine-
135, 185x10
225x12

Decline Situps- (+weigh behind head)
1x15 + 10 lbs
1x8 + 25 lbs
1x6 + 35 lbs

Great workout. Was supposed to do a free squat with my canvas on with straps down and no wraps. But, it was just me and one other guy training, so I scraped that idea. Decided to hit some SSB speed work instead, with bands. Killed all of the sets much easier than the last time I did these. Took a few singles after, with the last one almost break me, Lol. Speed seems to coming back, and back feels like it is getting stronger. Pounded the assistance work after to be sure the keeps up!

Eric Adolph
04-03-2012, 03:22 PM
4/2/2012 (Monday): Speed Bench Press Day

Speed Bench Press-
[+ Doubled MonsterMiniBand]
5@095x3 (close grip)
5@105x3 (med grip)
5@115x3 (comp grip)
[Med Grip Singles]
135, 155, 175x1
{Add SlingShot}
190, 200, 210x1

http://www.youtube.com/watch?v=p5euUscTtI0

Standing Strict Overhead Press- (Close Grip)
45x12
95, 115, 135x1
150, 160, 170x1
180x1 -- PR

Rolling DB Extensions-
25s, 40s x 15
50s, 60s x 12

Awesome training session. All my speed triples had great speed, and the singles I took were all really easy too. Then did some overhead pressing and somehow managed to hit a PR, even though my tris were pretty shot and I was using a bar that was bent and kept rolling in my hands. Hit some high rep extensions and then had to go. Maybe I will actually have a shot at benching 350-ish this year!

Eric Adolph
04-04-2012, 05:59 AM
4/3/2012 (Tuesday): Max Effort SQ/Speed DL Workout

~14" (5 Blocks) Box Squat- (Med Stance) +Belt Only
135, 185, 225x1
255, 285x1
300x8 -- PR

Speed Sumo Deadlifts- +Belt Only
[+ Quaded MiniBand]
3@135x1
3@185x1
3@225x1
3@275x1
3@315x1
2@340x1

Lat Pulldowns-
95, 135, 175x8
200x10

Shoulder Horn-
20s, 30s x 10
45s x 9

Ab Machine-
70x20
90x15
100x12

Another great training session; especially since my lower back and hips still feel pretty torn up from this past Saturday and last Tuesday. I really didn't want to push it today and I pretty much managed to stick with the plan. Hit my goal of 300x8 on the box squats, and really didn't have to put a maximal effort into any of the reps. Pulled with some good band tension after and all of those felt solid too. Banged out some basic assistance, and now will heal up for Friday and Saturday. Feel like I am getting stronger all-around and leaner as well.

Coke
04-04-2012, 11:45 AM
Feel like I am getting stronger all-around and leaner as well.

This is obvious man, making it happen, doing great!!

Eric Adolph
04-06-2012, 10:42 PM
This is obvious man, making it happen, doing great!!

Thanks man; feel great too!
_____

4/6/2012 (Friday): Max Effort Bench Workout

Bench Press- (Comp Grip / Flat-Back)
135, 160, 185, 205x1
225, 240, 250, 260x1
225x7 (miss 8)

Floor Press- (Med Grip)
[+ 80 lbs of Chain]
45, 95, 135, 165x5
185x4 (miss 5)

3-Board Press- (Close Grip / Flat-Back)
135, 165, 195x8
225x7 (miss 8)

http://www.youtube.com/watch?v=XYPMaRlFB0k

Tri Pushdowns- (M-Bar; Med Grip)
60, 80, 100, 120, 140x10
{Reverse Grip}
60, 80, 100x15

Forgot my bench shirt!!! So, did variety of things raw trying to hit each part of my ROM. Also went flat-back on everything to give my back a break. Felt relatively strong, and got some good volume in. My raw #s are still decently off what they used to be on the bench, but I think my training the last two months has slowly but surely been pushing both my raw and shirted strength up a bit. Next week I'll probably hit a raw 3-board and a shirted 2-Board. If I can get close to 315 on the 3Board and 355-365 on th3 shirted 2-Board,it will be a very good sign!

CHASE TRUSNOVEC
04-10-2012, 09:14 PM
awesome bench work all around dude...everything looked solid! GOD BLESS HOMEY!!

Eric Adolph
04-10-2012, 09:26 PM
4/7/2012 (Saturday): Speed Squat

Speed Box Squat- + Titan Briefs & Belt
[+ EliteFTS BlackBand; Doubled Around Mono + 2 Boards; ~ +200]

{~14.50" Box}
5@200x2

{~14.25" Box}
5@200x2

{~14.00" Box}
4@200x2
** Un-racked the 5th set here and must have rounded it out of the mono a bit too much because something seized up in my back; felt like I got stabbed - almost fell down. Manged to hold the weight, but could not even lean forward to re-rack it. Took a few minutes to even be able to stand up. Stretched it out for like an hour but it still hurt like hell all over. Was able to do some assistance, as long as I kept my back arched.


http://www.youtube.com/watch?v=6K4fhW0FdWw&feature=youtu.be

Seated Cable Rows- (W-Bar)
80, 100, 120, 140, 160x8
160x10

Glute-Ham Raises-
1x8
1x8 + 10 lbs
1x8 + 20 lbs
1x8 + 30 lbs
1x10 + 25 lbs + 10 (bodyweight only)

Hammer Hi-Row-
135, 185, 225, 255, 275x8

Situps on Glute-Ham Machine- (+ weight behind head)
1x8 + 00 lbs
1x8 + 15 lbs
1x8 + 25 lbs
1x8 + 35 lbs

1-Arm Rear Delt Fly machine-
70, 100, 130x8

sandman24
04-11-2012, 04:21 AM
rest up, man. hopefully it doesn't take long to come back from that. lot of tension on those bands lol

Eric Adolph
04-12-2012, 09:49 AM
rest up, man. hopefully it doesn't take long to come back from that. lot of tension on those bands lol

Remind me to tighten my belt next time, LOL.
____

4/9/2012 (Monday): Speed Bench = Skipped

4/10/2012 (Tuesday): Max Effort SQ/DL

Sumo Deadlift- + Inzer Canvas Suit, Metal Briefs, & Belt
[+ 40 lbs of Chain]
135, 225x1
2@315x1
315x1 (add briefs)
315x1 (add suit, straps down)
365x1
405x1 (straps up)
455x1
505x1
530x1

http://www.youtube.com/watch?v=Dz9WqU7cIS4

Dimel Deadlifts- + Belt Only
135, 225, 275x15
325x15 (well, 14.99; was so shot I couldn't actually straight my legs completely out, Lol)

Ab Machine-
200x20
2@190x20

Pause Squat- (Close Stance) + Belt Only
135, 185, 225x1
225x10

Chest Supported T-Bar Rows- (Overhand)
70, 160x5
160x12

After Saturday's back incident I had no clue what I would be able to do today. It was supposed to be heavy conventional today, but I was not even going to attempt that. Back even felt a little awkward pulling sumo at first, but after a few singles with 315 and the chains I felt good. The plan was to pull 500 with the chains; but it was easier than expected so I went to what my meet PR is, 530. Had to grind it out, but that still had to be at least 545 right off the floor since the chains are draped over the bar. Besides fixing up my form, I need to find a tighter gear setup because I pulled my canvas off in 10 seconds. After that, I gave some Dimel deads a shot to try and get some kind of conventional work in. It sucked getting the bar off the floor, but the exercise itself didn't seem to bother anything. They beat the shit out of me, so I took a break to do abs before squats, haha. Didn't think it would be a great idea to sit on a box, so hit up some pause squats for the first time in forever. Went pretty good considering I was half-dead by that point; all reps pretty much ass-to the floor with solid pauses. I'll pull speed sumo next week and then see if I can hit some kinda conventional the week after.

Coke
04-12-2012, 11:29 AM
Super deads Eric, major props!

lennyspero
04-12-2012, 12:26 PM
Awesome job. Expecially after a off week

Eric Adolph
04-16-2012, 06:36 AM
Thanks guys; hopefully the pull will keep creeping up!
____

4/13/2012 (Friday): Max Effort Bench Workout

3-Board Press- (Comp Grip)
135, 185, 225, 255, 275x3
290x1
305xM

2-Board Press- +Metal Pro Shirt
275, 300x3
325x1
350xM

Tri Pushdowns- (^ Bar)
60, 80, 100, 120, 140x10
{Rope}
40, 60x15
80x20

DB Press- (Palms Facing; Paused)
50s x 12

Crappy day. Did some 3-Board work for raw max effort for the first time in forever, and it's even farther off my all-time PRs than my 1- and 2-Boards are. 290 was easy, but I couldn't even break 305 off the boards. Then everything on the 2-Board with the shirt just felt heavy. I hit 345 last meet cycle so I had to give 350 a run, but it stalled a few inches off the boards and I needed a touch of help to keep it going. Just did some volume assistance work in the last 15 mins I had. Might repeat this whole workout next time, but with the Phenom shirt for the 2-Board.

CHASE TRUSNOVEC
04-16-2012, 09:07 AM
that was an awesome pull eric!!!! seriously dude!!!

Eric Adolph
04-17-2012, 06:32 AM
that was an awesome pull eric!!!! seriously dude!!!

Thanks Chase; surprised myself a bit too! Lol. We gonna see you soon down at AN?
____________


4/14/2012 (Saturday): Geared Squat Workout

Squats- + Inzer Canvas Suit (straps down), & Metal Briefs, & Belt
150x8
240, 330, 420x1
470, 510x1
530xM

Lat Pulldowns-
80, 100, 120, 140x10

Bent-Over Barbell Rows- (Bench Grip)
135, 185, 225x5
250, 275, 300x5

Glute-Ham Raises-
1x8
1x8 + 10 lbs
1x8 + 20 lbs
1x6 + 30 lbs (+ 1x5 + 10 lbs) + (1; BW)

Decline Situps- (+ weight behind head)
1x15 (+ 00 lbs)
1x10 (+ 25 lbs)
1x08 (+ 35 lbs)

Shoulder Horn-
15s, 25s, 35s x 8
45s x 6

Friday night's crap bench workout kinda spilled into Saturday morning, Lol. Maybe I was a little lighter than usual cause it felt like my gear fit extra lose and I was even able to clip my belt pretty easily myself. I meant to move it in a notch but forgot; oops! It ended up scrwing me, as I got a little forward squeezing the 530 into the hole and couldn't quite get back into position after I pushed it about half-way. Oh well, should be able to get it pretty solid next time if I don't do anything dumb.

sandman24
04-17-2012, 07:02 AM
well at least deadlifts went well last week. you'll bounce back in everything else. still plenty of time. plus the 510 was awesome.

CHASE TRUSNOVEC
04-17-2012, 09:30 PM
love your attitude dude....i think the first full power meet i did i forgot to clip my belt on the last set lol......money is tight right now, i want to come but its tought financially...soon i would defintley like to get down there for sure

Eric Adolph
04-18-2012, 08:58 AM
love your attitude dude....i think the first full power meet i did i forgot to clip my belt on the last set lol......money is tight right now, i want to come but its tought financially...soon i would defintley like to get down there for sure

Same thing happened to Peter C at an APF Nationals! Lol ... At least you got it out of the way at your first meet, rather than on a PR attempt at a big meet later on ;)

Do you usually get a day pass when you come down, or have you ever been a member? Recently they started $15/month for new members; much better than a $10 day pass!
______________________

4/16/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ EliteFTS Doubled MonsterMiniband]
5@110x3 (close grip)
5@120x3 (med grip)
3@130x3 (comp grip)

{Med Grip Singles)
145, 165x1

{Add SlingShot}
190, 205, 215x1

Standing Strict Overhead Press- (Close Grip)
45x10
95, 115x1
135, 145, 155

Incline Tate Extensions-
15s, 25s x 15
35s, 45s x 12

Tri Pushdowns- (M-Bar; Close Grip)
40, 60, 80x20
100x15

Ok session - My work gym has one normal bar, and it went from bent to un-evenly bent. This didn't make my right-pec feel to good by the time I was done with my speed triples. Felt better with the SlingShot on, but 215 still didn't feel too good -- good thing I didn't try and give it a good pause or I may have had a problem, Lol. Got some good volume in after, at least. Glad Friday's plan was nothing below a 2-Board! :)

Eric Adolph
04-19-2012, 07:14 AM
4/17/2012 (Tuesday): Max Effort SQ/Speed DL

~14" (5 Blocks) Box Squat- (Med Stance) +Belt Only
135, 185, 225x1
255, 285, 315x1
315x5

Speed Sumo Deadlifts- +Titan Briefs & Belt
135x8; 225x1
15@315x1
2@365x1
2@405x1

Seated Cable Rows- (Overhand, Close Grip)
80, 110, 140x10
170, 200x8

Ab Machine-
070x20
090x15
110x08

Salvaged this to being an ok workout from an almost disaster. I had to squat with a bar that was shorter, thicker, and had a ton of smooth right where it sits on my back. When I did my last warm-up with 315, it felt so crap I thought I would be lucky to get 3 on the work-set instead of the planned 6. At least I managed to get 5, even though that blows. Hit a ton of speed deads after; worked a lot on my setup which felt really good - now just have to try it with a deadlift bar, where this is more slack to pull out of the bar. Was feeling shot, and a bit beat up, so just did some basic assistance.

CHASE TRUSNOVEC
04-20-2012, 11:18 PM
solid work brotha all around....we usually get a day pass...yeah i think i saw shawna posted that...definitely something to think about for sure

Eric Adolph
04-22-2012, 01:36 PM
solid work brotha all around....we usually get a day pass...yeah i think i saw shawna posted that...definitely something to think about for sure

Like Nike would say, Just Do It ;)
_____________

4/20/2012 (Friday): Max Effort Bench

3-Board Press- (Comp Grip)
135, 185, 225x5
250x3
275, 295x1
300xM
{Add SlingShot}
315, 335, 345x1

2-Board Press- +Inzer Phenom Shirt
275x3
315, 335, 350x1

http://www.youtube.com/watch?v=Y1VKUTO3C94

Re-did the same workout I did last time, since I sucked. Had a rough week though, and thought it might end up going worse, Lol. Went pretty good overall tough. Last week I hit an easy 290 3-Board and missed 305, this week I hit 295 pretty strong, but missed 300, Lol. Did a few more singles with the SlingShot just to get some more volume in at the spot since right off at the 3-Board seems to be my overall weak point. For the 2-Boards, I went back to the Inzer Phenom that I used last meet, instead of the Metal shirt I've been using in training. Seems to work better, despite how bad I benched in the meet with it. Hit 350 pretty solid, which I missed last week. I'll still alternate which shirt I use in training, just to the crappier one makes me work harder, and I don't wear out the better one, Lol.

sandman24
04-22-2012, 06:27 PM
knew you'd bounce back. 350 was a smoke show!

Coke
04-22-2012, 09:06 PM
Wow dude, huge day on the bench.

Eric Adolph
04-23-2012, 09:03 PM
knew you'd bounce back. 350 was a smoke show!

Thanks man! More like a "smooth show", but I'll take it, LOL.

Let's do some damage with band stuff this week!

Eric Adolph
04-23-2012, 09:32 PM
Wow dude, huge day on the bench.

Thanks Coke! Felt good to push through on a day I didn't feel near 100%!!
_________________

4/21/2012 (Saturday): Speed SQ Worlout

Safety Squat Bar Box Squats- + Titan Briefs& Belt
[+GreenBand]
~14.5" Box
5@225x2

~14.25" Box
5@225x2

~14.00" Box
5@225x2
245, 265, 285x1

{+Metal Briefs}
285, 305, 320, 330x1

{Back to Titan Briefs}
240x5

http://www.youtube.com/watch?v=i_-v9XZ70R4

Glute-Ham Raises-
1x8 + 00 lbs
1x8 + 10 lbs
1x8 + 20 lbs
1x8 + 25 lbs (+ a bunch with 10 lbs and then just bodyweight)

Seated Cables Rows- (Wider V-Handle)
090x15
120x12
150x10
170x10

Cybex Lat Pulldown{/u]- (Neutral Grip)
135, 185, 225x10

[u]Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x10 + 25 lbs
1x05 + 37.5 lbs (+ 8 @ 10 lbs)

1-Arm Rear Delt Machine Flies-
80, 110, 140, 150x8

Pretty good workout. Hit most doubles pretty solid and the singles weren't too bad. I hit a massive grinder 300 the last time I did this, and if would have tried 305 this time It would have been even worse if I managed to make it. Wanted to over-load more so I put on my tighter briefs and I banged out a few more singles. Then did a down set with the loser gear just to finish things off. Pounded out some assistance and that was that. Hopefully some free squats in the suit next week!

Eric Adolph
04-24-2012, 11:37 AM
4/23/2012 (Monday): Volume Bench Press Workout

Bench Press- (Med Grip)
135, 165, 185, 205, 225x5
{Add SlingShot}
225x1
250x9 (miss 10; hit rack near top)
250x10

Strict Standing Overhead Press- (Close Grip)
45x8
45, 95, 115, 135x1
145, 155, 165x3

Incline Tate Extensions-
20s, 25s, 30s x 15
40s x 12

Was kinda pissed at my raw bench at first, but then realized I haven't gone med grip in a long while so hopefully it's 3 reps being my comp grip, Lol. Did a couple of sets of 10 with the SlingShot to pound the tris some more, and then some solid triples on overheads. This took a lot longer then expected, so just banged out one high rep tri movement and got the hell out of there to go watch the Rangers in Game 6 !

Coke
04-24-2012, 12:31 PM
Rugged and raw SSB squats with bands, make no mistake - very nice with the pressing sets as well.

CHASE TRUSNOVEC
04-24-2012, 09:01 PM
tenacious squatting eric!!

sandman24
04-25-2012, 04:39 AM
when in doubt just use tighter gear! strong stuff, dude.

Eric Adolph
04-25-2012, 02:25 PM
Thanks guys; he SSB and bench pressing in general are usually two things that kick my ass pretty good, Lol
_____

4/25/2012 (Tuesday): Max Effort SQ/DL Workout

Conventional Deadlift- +Belt Only
[+ Quaded MiniBand and Slight Deficit]
3@135x3
3@185x3
3@225x3
255, 285, 315x1
335x1

Sumo Deadlift Block Pulls- + Inzer Canvas Suit (straps down), Metal Briefs, & Belt
[+ ~4" Block Under Plates]
315x3 (raw)
315x1 (briefs)
405x1
405x1 (suit)
455x1
505x1
530x1
555xM
555x1

Pause Squats- (Close Stance)
150, 200, 220x1
240x10

Chested Supported Hammer Rows-
135, 185x10
205, 225x8
245x10

Plate-Loaded Ab Machine-
00x10
25x10
50x10
75x15

Was a slow day at work so I managed to get out early and make it too All Natural Gym! Started some things off with some conventional pulls with quaded miniBands on the Jump Stretch platform;a bunch of speed triples, follow by some heavy singles. 315 felt pretty rough, so was happy with making 335 pretty smooth. Even the small deficit using the platform makes this much more difficult, since my forms sucks even worse than normal. Wanted to play around with my canvas some more with my sumo, so decided to pull with the plates on ~4" blocks. This was a very awkward movement; was a pain to find the right starting position, and very hard to get initial drive off the blocks. I slammed 455, and thought I'd be good for close to 600, but then I barley made 505. Tried 530 anyway it felt pretty easy, and then I missed 555 without moving it very far. Took it again and managed to grind it out. The suit seems to work better straps up, so hopefully I can hit 575ish when I try it like that. I'll also probably knock it down to a 3" mat too. Finished up with 240x10 on close stance pause squats; 15 lbs more than a few weeks ago, and had a few left in the tank. Next week will just be a box squat and speed sumos to take it easy; but hopefully heavy squats this Sat!

Coke
04-26-2012, 11:21 AM
Good work with the pulling bro!

Eric Adolph
04-28-2012, 08:07 AM
Good work with the pulling bro!

Thanks Coke! Hopefully working in these sumo black pulls will help my form and mid-range strength!

___________

4/27/2012 (Friday): Max Effort Bench Workout

2-Board Press- (Comp Grip)
[+ Doubled MiniBands]
135, 185, 205x3
220x1

{Add SlingShot}
245, 260x1
275xM

1-Board Press- +Inzer Phenom Shirt
225, 250x3
270, 280x1

4-Board Press- (Med Grip / Flat-Back]
135x15
225x11
245x6 (or 7)

First time using bands and boards in forever! I did a ton of grinding this workout - the heaviest triple of each exercise was a grinder, the 275 I missed I only got a slight tap on and the rest of it was massive grinder, and the 280 on the 1-Board was a max grinder. Hopefully this will mean less grinding when the bands on not on the bar next week, Lol. Finished off with some high-rep some boards to kill the tris.

sandman24
04-28-2012, 08:12 PM
looked great last night, dude. august feels like it's a year away lol

Eric Adolph
05-01-2012, 08:04 AM
Video from Last Bench Workout:


http://www.youtube.com/watch?v=t0G2mXBl3sk&feature=youtu.be

__________

4/28/2012 (Saturday): Geared Squat Workout

Horrendous day. Every rep I did was out of position and high. Stopped at an ugly 510 before I killed myself and just did come light cleans, front squats, and rotator work. Being we usually only have two-three people on this day lately, I'm just going to his speed work for the foreseeable future and hope it eventually has some type of carryover.

CHASE TRUSNOVEC
05-01-2012, 09:11 PM
great shirt work big homey!!!

Eric Adolph
05-02-2012, 07:37 AM
great shirt work big homey!!!

Thanks Chase! Shirt stuff finally seems to be coming around!!
_____

5/1/2012 (Monday): Volume Bench Workout

Bench Press- (Med Grip)
135, 165, 195, 215x5
230x5

{Add SlingShot}
225, 250x1
265x8

Strict Standing Overhead Press{/u]- (Close Grip)
45x12
95, 115, 135, 155, 165x1
175xM

[u]Rolling DB Extensions- (on bench)http://www.wannabebig.com/forums/newreply.php?p=2556575&noquote=1
25s, 35s, 45s x 15
55s x 10
65s x 8

Pretty good session; 230x5 is literally half my best amount of reps with that weight/grip, but it was easier than last week's 225x5, so I'll take it, Lol. 265x8 with the SlingShot was pretty solid too; mainly had to stop because I was using a bent bar that was rolling in my hands. Overheads sucked, but my shoulder feels banged up; must remember to skip them next week!

sandman24
05-03-2012, 08:29 AM
who needs to strict press anyway! good extra work, man.

Eric Adolph
05-04-2012, 11:22 PM
5/2/2012 (Tuesday): Max Effort SQ/Speed DL

14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135x5
185, 225, 255, 285, 315x1
330x3
330x2

Speed Sumo Deadlifts- + Titan Briefs & Belt
15@335x1
365, 395x1
3@425x1

Seated Cable Rows-
70, 100, 130, 160x8
180x10

Ab Machine-
70x20
90x15
100x12
110x8

Squats didn't feel heavy, but for felt like crap. Was aiming for 330x4, but only got 3 do to good-morning the 3rd rep, and when I took it again it was even worse. Deads felt pretty good; hopefully form is starting to come around. Felt a bit shot so just did a couple of things for assistance

Eric Adolph
05-07-2012, 07:00 PM
5/5/2012 (Friday): Max Effort Bench Workout

1-Board Press- (Comp Grip)
[+ 130 lbs of Chain]
45, 95, 135, 155x3
170x2 -- PR double
185x1 -- PR single
190xM

{Add SlingShot}
205x3
225x1

{Add Inzer Phenom Shirt}
185x3 (rep 1 on 2-board; rep 2 on 1-board; rep 3 to chest)
205x3 (reps 1&2 on 1-board; rep 3 to chest)
230x1 (1-board)
255x1 (1-board) - PR

http://www.youtube.com/watch?v=pJ91g9icIY0&feature=youtu.be

Tris: bunch of sets of 20s on various pushdown movements

Solid training session; hit some decent numbers and also got a lot of volume in. Feels like I am getting used to pushing further through heavier accommodating resistance before it can really kick in; as opposed to the last time we did this and it caught me just a few inches off the boards. This time I was able to get passed that spot much easier, even on the PRs, and do my grinding where my leverages and strength are better. Hit some strong raw PRs, then got some extra work in with the SlingShot for the first time with this setup. Moved onto some work in the shirt; made the few couple of sets harder by pulling out the boards during the triples and forcing the weight to touch. Didn't tweak the shirt at all and still hit a PR, although it was a real grinder.
__________

5/5/2012 (Saturday): Geared SQ Workout ... Skipped; Too Much Work to Do

Chris Rodgers
05-07-2012, 07:12 PM
Nice to see you get more than 5 lbs out of your shirt for once lol. Is that $15 per month deal still goin on at all Sauced gym?

Eric Adolph
05-07-2012, 08:39 PM
Nice to see you get more than 5 lbs out of your shirt for once lol. Is that $15 per month deal still goin on at all Sauced gym?

Too bad its cause my raw bench is down and not because my shirt bench is up, Lmfao.

Yup, deal is on!

CHASE TRUSNOVEC
05-08-2012, 09:02 PM
nice pr's all around big E!!!

Eric Adolph
05-09-2012, 09:43 AM
nice pr's all around big E!!!

Thanks Chase! Bench strength seems to be coming back slowly but surely!!
______

5/7/2012 (Monday): Volume Bench Workout

Bench Press- (Med Grip)
[+ Doubled MiniBand]
45, 95, 135x5
165, 185x5

{Add SlingShot}
225x1
225x8 (miss 9 at top)
225x8

Incline DB Press-
40s, 60s, 70s x 8
75s x 9

Incline Tate Extensions-
20s, 25s x 20
35s, 40s, 45s x 10

Pretty good session; third volume workout (instead of speed) in a row, and the first with bands. Usually bands take about 50 lbs off what I bench, so I wanted to hit what would be about the equivalent of 235x5 straight weight; so 185x5 worked out perfect. The last few times I worked up singles in the SlingShot after speed work, 225-240 felt crappy, so felt great to hit to sets of 8. I was fried after this, but still manged some decent weight on the incline, and then just burned out with the Tates.

Eric Adolph
05-12-2012, 08:14 AM
5/8/2012 (Tuesday): Max Effort SQ/DL

Conventional Deadlifts- + Belt Only
[+ Doubled MiniBand]
{Sets @ Weight + (Chain Weight) x Reps
3@135 + (050) x 3
3@135 + (090) x 3
3@135 + (120) x 3
185 + (120) x 1
205 + (120) x 1
225 + (120) x 1
245 + (120) x 1
(Last Set Video):

http://www.youtube.com/watch?v=zVVZMvLVGoo&feature=youtu.be


Tried some geared sumo block pulls here but my gear was fitting all screwed up since the gym was really humid. Stopped after 405.

Pause Squats- (Close Stance) + Belt Only
150, 200, 220, 240x1
255x8

Chest Supposed Rows-
45, 70x10
90x8
115x12+

Ab Machine-
3x20

Was real annoyed I screwed around with my gear for like an hour and basically got nothing done. Good thing I had done conventional stuff beforehand. Just did some quick assistance.

Eric Adolph
05-12-2012, 06:15 PM
5/11/20120 (Friday): Max Effort Bench

3-Board Press- (Comp Grip)
[+ EliteFTS Short MiniBand]
135, 165, 185x5
205, 225x3
250x1

{Add SlingShot}-
275, 300x1

2-Board Press- + Inzer Phenom Shirt
[+ EliteFTS Short MiniBand]
225, 225x3
285, 315x1

Tri Pushdowns- (M-Bar; Wide Grip)
60, 80, 100, 120,140x10
{Reverse Grip}
60, 80, 100x20

First time using the short minis; and they felt real good - good bottom-end tension and a good enough loading pattern to make most of the ROM feel pretty equal. I think I did pretty good on everything; even if the bands were 40 lbs at the bottom, each lift would have been more at the bottom than I have done straight weight lately - both raw and shirted. Nothing was a complete max effort either - heavy straight weight next week so figured I'd leave something in the tank! Video soon.

Eric Adolph
05-14-2012, 11:24 PM
Video from above bench workout:


http://www.youtube.com/watch?v=hfy4aEichfc&feature=youtu.be

Coke
05-15-2012, 09:31 AM
Quite the workhorse Eric, stellar lifting indeed!!

Eric Adolph
05-15-2012, 08:05 PM
Quite the workhorse Eric, stellar lifting indeed!!

Thanks man; pounding the volume seems to have my bench coming around!!
____

5/12/2012 (Saturday): Speed SQ Workout

Safety Squat Bar Box Squats- + Titan Briefs & Belt
[+GreenBand]
~14.5" Box
5@230x2

~14.25" Box
6@230x2

~14.00" Box
5@230x2
255, 275, 290x1
310x1 -- PR

http://www.youtube.com/watch?v=J90RbRLplPA

Safety Squat Bar Seated Good Mornings-
{Hands Outside}
60, 110, 130, 150, 160x5

{Hands Inside}
110, 120, 130, 150, 170, 200x1 (not near a max, just testing hand position)

Glute-Ham Raises-
1x10
1x8 + 10 lbs
1x8 + MiniBand
1x6 + 2 MiniBands

Lat Pulldowns- (Overhand)
70, 100, 120, 140x8
150x10

1-Arm Rear Delt Machine Flies-
70, 100, 130, 160x10

Decline Situps- (+ weight behind head)
1x8 + 10 lbs
1x8 + 25 lbs
1x7 + 35 lbs

Hammer Chest-Supported Rows-
[+ 2 Doubled MiniBands]
45, 95, 115x8
135x10

Much better session than I expected! Last time I did the SSB with Green Bands, I had a lot of trouble with 285 and didn't even try 305 for a PR. This time 290 was so easy that I took 310, and that wasn't much harder. Pretty should I could have at least tied my PR done with my competition briefs (330). Decided to leave some in the tank, though. Played with some seated GMs; which really tore up my abs! The next day I could tell it really hit mu upper-back good too. The only thing that sucked was GHRs, but after all those Squats and GMs, I guess my hams were just shot. Still got some good other assistance work in, though. We had elite Highland Games athlete, Kerry Overfelt, lift with us the night before and got to see him do some insane lifting. He is big on doing rows with bands, which seemed like a great idea, so I immediately stole it, Lol - Doubled some mini-bands behind a row machine, and around it's handles. Was getting good tension right from the initial pull, and ended up using about 150 lbs less than usual. Will work with different variations of this week; you really have to explode to get through the last few inches of the ROM - very cool.

http://www.bluecollarbarbell.com

Eric Adolph
05-16-2012, 08:26 PM
5/14/2012 (Monday): Speed and/or Volume Bench Press: Skipped

5/16/2012 (Wednesday): Max Effort SQ / Speed DL

~14" (5 Blocks) Box Squat- + Belt Only (Med Stance)
135, 185x3
225, 255, 285, 315, 335x1
350x2 (ties PR)

Speed Sumo Deadlifts- + Titan Briefs & Belt
12@355x1
390x1
2@425x1

Seated Cable Rows- (Overhand; Med Grip)
70, 100, 130x10
160x8
190x10

Ab Machine-
070x20
090x15
110x10

Had to move this workout from Tues to Wed, so didn't do much. I thought my PR double on this box was 345, do I hit 350 ... only to find out later on that it was just a tie. Guess I am doing another round of these heavy before I go back down; to bad, cause the second rep was ugly as hell!

Eric Adolph
05-19-2012, 06:40 PM
5/18/2012 (Friday): Max Effort Bench Workout


1-Board Press- (Comp Grip)
135, 185, 215x1
240, 260x1
275x1 -- PR

{Add SlingShot}
295x1
315x1-- PR

Bench Press- + Inzer Phenom Shirt
275x3
300, 325x1

4-Board Press- (Med Grip)
225x10
245x5
265x6 (miss 7)

Ok day; was feeling a little out of it for some reason, so can't complain with hitting some PRs. Got the 275 1-board movig pretty good, but it floated back into a weird position - luckily I managed to grind it out. 315 with the SlingShot was nice and solid. Plan was to hit 335 full range in the shirt after that, which would be a PR, but I got all screwed up on the 325 - bench was in a weird position and I ended up kind of rolling to the right while pressing the weight - my left shoulder/scapula even came off the bench. That messed with me, and I was tired, so just cut it there and did some 4-board work.

S_Lusterino
05-19-2012, 06:59 PM
I see youuuu

CHASE TRUSNOVEC
05-20-2012, 05:37 PM
great pr's big E...keep'em comin

sandman24
05-20-2012, 07:00 PM
you were probably smart to shut it down, but you've definitely got a shirt pr in you.

Eric Adolph
05-20-2012, 09:04 PM
Thanks guys! No reason I shouldn't hit a shirt PR, all my lifts are up, and my shirt form feels much better than every. Looking at the vid, 300 was real fast and the 325 moved good and just had to waste energy keeping my body and the bar even - at a spot where the weight usually isn't hard. Also picked my head up a little early; need to weight to the shirt binds up more. Here's the video:


http://www.youtube.com/watch?v=HHemo8Kpdxk&feature=youtu.be

And don't forget to regular visit http://www.BlueCollarBarbell.com

Coke
05-21-2012, 05:18 PM
Wow man, very nice on the bench!

Eric Adolph
05-21-2012, 09:22 PM
5/19/2012 (Saturday): Medium-Gear Squat Workout

Safety Squat Bar Low Box Squat- +Metal Briefs & Belt
[~13.75" Box]
150, 200, 240x1
265, 290, 315x1
345, 365, 385x1
405x1


http://www.youtube.com/watch?v=Q2JulZL4dPk&feature=youtu.be

Power Cleans-
135, 145, 155, 165x1 (a bunch of singles at each weight)
175x5
2@175x1

Front Squats-
135, 155x1
175x5

DB Rows- (+ Mini Bands Doubled Around DB Rack)
30s x 8 + 1 Mini
45s x 8 + 1 Mini
45s x 8 + 2 Minis
60s x 10 + 2 Minis

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x10 + 25 lbs
1x08 + 35 lbs

Lat Pulldowns- (UnderHand)
120x10

Glute-Ham Raises-
1x15 + 15 lbs

Got some good work in on this day. Haven't done the SSB without bands any time lately, and also used a lower box than any of the 3 that use on my speed day - so not exactly sure how good the weight was. Hit some cleans and front squats to get some different kind of assistance work in - probably going to work that stuff in every 2-3 weeks or so. Was running out of time, so ran through the rest of the stuff real fast but got good work in on all the movements none-the-less.

Eric Adolph
05-22-2012, 09:11 PM
5/21/2012 (Monday): Volume Bench Press

Bench Press- (Med Grip)
135, 160, 185, 205x5
225x1
3@235x5

Rolling DB Extensions- (on bench)
25s, 35s, 45s, 55s, 60s x 10

Tri Pushdowns- (Straight Bar; Med Grip)
50, 70, 90, 110, 120x10

This was supposed to be a Speed workout, but my right pec felt a little tweaked when warming up, so decided to do some volume instead. 235 for 5 reps was the most I've done with my Med grip in a while, so I was real happy to be able to bang out 3 sets of it. Was pretty shot after do just hit a couple of tri movements. Full range raw seems to be getting stronger from all the raw board work I've been doing; much better bar acceleration as the bar goes up.

Eric Adolph
05-23-2012, 10:37 PM
5/22/2012 (Tuesday): Max Effort SQ/DL

Sumo Deadlift- + Inzer Canvas Suit, Metal Briefs, & Belt
[+ 120 lbs of Chain]
135, 225, 275, 315x1 (raw)
315x1 (+ Briefs)
315x1 (+ Suit, Straps Down)
365x1
415x1 (+ Straps Up)
455x1
470xM

http://www.youtube.com/watch?v=0QeAi-jSTfg&feature=youtu.be

Dimel Deadlifts-
135, 225, 285x10
335x15 -- PR

*Tried to do some pause squats at this point but my groin was so tight I could barely get down in a normal position even after doing a bunch of singles, so played it safe and moved on.

Plate-Loaded Chest-Supported Row-
45, 70x10
90, 115x8
135x10

Lat Pulldowns- (Overhand)
100, 130, 150x8

Hoist Ab Machine-
35, 70x10
95x9

First time using a lot of chains sumo; last time I only used 40 lbs and was able to grind out 530 with the chains. Using 120 lbs of chain really kicked my lockout's ass. Everything 365 and up I could really feel kick in at the knees all of a sudden. 455 was pretty strong, but I could feel I really had to strain the last three inches to finish it. I got 470 moving even better than expected, but it just died in the middle of my knees and I couldn't squeeze through it. Did some high-rep Dimels after, which really kicked my ass; upper back was fried after. Apparently my groin was too because I had to bail on my pause squats. Got a few more things in just to try and make up for it.

Coke
05-24-2012, 10:22 AM
Beastly stuff bro, ridiculous with those chains!

CHASE TRUSNOVEC
05-24-2012, 10:15 PM
great pullin eric...crazy lower back strength!!

Eric Adolph
05-25-2012, 08:19 PM
Thanks guys, hopefully those chains will have a decent carry-over to my regular pull !
____

5/25/20120 (Friday): Max Effort Bench Press

Floor Press- (Comp Grip)
135, 185, 210, 230, 250x3
260x1
280x1 -- PR

{Add SlingShot}
280, 295x1
310x1 -- PR

Paused Bench Press- (Comp Grip / Flat-Back)
135, 165, 185x5
2@205x8

Tri Pushdowns- (Rope)
30, 50x20
70x15

Seated Cable Rows- (Overhand / Med Grip)
[+ Doubled MiniBand]
60, 90x10
120, 140x8
160x6
130x12+

Ab Machine-
70x20
90x15
110x12

Knew I had a reallly busy day in front of me, so did this workout by myself at 7:30am. Hit some solid floor press PRs with nice long pauses at the bottom. Then did some good pause benching too. Going to condense Saturday's and Tuesdays workout into Monday (heavy SQ and DL), so also hit some upper back and abs today. Loving adding bands to rowing movements!

sandman24
05-26-2012, 04:56 PM
strong floor presses. tris are definitely getting stronger.

Eric Adolph
05-28-2012, 08:38 PM
strong floor presses. tris are definitely getting stronger.

Slowly but surely the bench is coming around!
_________

5/28/2012 (Monday): Geared SQ Workout
{Moved Saturday back 2 days to today; which will eliminate ME SQ/DL on Tues - but will do Speed Bench + general assistance then}

Squat- {+ Metal Ace Briefs & Belt}
145x8
195x3
285, 335, 385, 425x1
465x1 {+ Inzer Gripper Wraps}
505xM

Had Memorial Day off from work, so combined my Saturday and Tuesday workout into today (besides the fact that there was no time to DL or do assistance, Lol), so I could train with our Blue Collar Barbell (http://www.BlueCollarBarbell.com) guys! This was my first time doing a heavy free squat with any kind of gear in a while, so I had no idea what to expect. Also, Sandy came though with a pair of Ace briefs for me, that he used when he was a weight class or two lighter. Fit about the same as my other briefs, but were thicker and better material so went with those for the session. Original plan was to hopefully try 485 for a briefs/wraps PR, but 425 felt so good without wraps that I went heavier than planned on the first set with wraps. That felt about the same so went for an all-or-nothing attempt at 505. Put it to good depth and actually got it moving better than expected. Unfortunately I didn't lead with my head enough and got pretty forward with it and couldn't recover. Kind of annoying since I have been doing a lot of SSB work; but pleased with how things went overall, especially considering the lack of real squat training since my last meet.

Squat video soon; for now check out http://www.BlueCollarBarbell.com

Coke
05-29-2012, 07:23 PM
Totally impressive squat day.

Eric Adolph
05-29-2012, 09:06 PM
Totally impressive squat day.

Thanks man; here's the vid of the last few sets:


http://www.youtube.com/watch?v=K5bMhp8HALs&feature=youtu.be

Eric Adolph
05-31-2012, 06:18 AM
5/29/12 (Tuesday): Speed Bench Press + Speed DL


Speed Bench Press-
[+ EliteFTS Doubled MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
5@145x3 (comp grip)

Add SlingShot (All med grip and paused)
165x3
185x3
205x3

Conventional Deadlift- + Belt Only
135x8
225x1
15@315x1
2@345x1
375x1
2@405x1

1-Arm DB Rows-
[+1 Doubled MiniBand]
35s, 50s, 70s, 80s x 8

Steep Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x8 + 20 lbs
1x8 + 25 bs

Incline Tate Extensions-
20s, 30s, 40s x 10
50s x 9

Only squatted the previous day, and tried to do a bit of everything today. Speed bench was surprisingly fast even thought I went slightly heavier than usual. Overall explosion and tri strength is definitely coming back. Smashed all 15 sets and then did 3 easy paused triples with the SlingShot. This was a day closer than suual to ME bench, so left it there and just did some extensions at the end.

Hadn't planned on DLing, so I didn't have my Chuck's. Pulled in my regular sneakers which felt awkward as fell. 315 was still easy enough for light speed work, although the singles after didn't feel so great. Just wanted to get some work in, so whatever. Some mid-back and abs after, and I felt like I got enough accomplished.

Eric Adolph
06-02-2012, 03:55 PM
6/1/2012 (Friday): Max Effort Bench Press

2-Board Press- (Comp Grip)
[+ 130 lbs of Chain]
45, 95x5
135, 155x3
175x1
190xM

Add SlingShot
205, 225x1
230xM (needed like an ounce of help, so very close, but not quite)

Add Metal Pro Shirt
185, 210, 235, 250x1
260x1

Chaos Bench- (Med Grip / Flat Back)
[All weights hanging from bands]
145x10
145x12
165x8
165x <8 (not sure exactly, but I tried to go to fast and had to be stabilized on a few reps, Lol)

Rough day to say the least. Was thinking that, being 1 board higher, I should try to beat my 1-Board with chain PRs by a decent amount, but when warming up I realized I should hope to just beat it by 5 lbs. 175 felt solid, but missed 190 pretty bad even though I got it moving. Added the SlingShot and tied my 1-Board PR and some how missed a 5 lbs jump to beat it. Was going down to a1-Board when I added the shirt, but that felt all messed up so I just stuck with the 2-Board. Ended up grinding out 260 with the chains, which was at least 15 lbs more than my 1-Board PR with the same shirt (and 5 lbs over with my best shirt). Tried out some Chaos Benching after and that was really interesting. Much harder than I though it would be; besides working stabilization, it was also a great tri movement. So, at least I got a lot of work in; next week will be better.

Coke
06-02-2012, 07:33 PM
Fine day on the bench.

sandman24
06-03-2012, 08:05 AM
way to fight back. the 260 was awesome.

Eric Adolph
06-04-2012, 07:58 AM
Thanks guys; glad I was able to manage something decent by the end!!

_____

6/2/2012 (Saturday): Hybrid (Some Gear + Max Effort) Squat

Squat- +Metal Ace Breifs
[+ GreenBand - Outside Plates]
150, 200x3
240, 290x1
330, 380x1
400x1 -- PR

http://www.youtube.com/watch?v=hKbdzzw9_gI

Front Squats-
135, 150, 165x2
175, 185, 195x2
200x2

Power Cleans-
3@135x1
150x1
2@165x1
175x1
185x1

Chest-Supported Hammer Rows-
135, 185, 225, 255, 275x8

Glute-Ham Raise-
1x10
1x10 + MiniBand
1x8 + MinBand + 10 lbs
1x8 + MinBand + 15 lbs
1x12 + MinBand

Decline Situps- (+ weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x05 + 35 lbs (shot!)

Real good workout! Squatted heavy with Shawna and she noticed I was getting my knees out enough, and it made a big difference once I made that adjustment. Form felt awesome on every set, and I was able to hit great depth on every set without getting out of position. Still really need to work my mid-range and top; still slow compared to the the bottom. Next week perhaps will be more gear and a stronger band. Been playing around with front squats and power cleans for assistance; will see how that works out. The front squats felt much better this week - they are not really hard, just awkward. Then a bunch of my regular assistance and I was shot - core still hurts a few days after!

Coke
06-04-2012, 10:19 AM
Looking killer dude.

Eric Adolph
06-05-2012, 12:58 PM
Looking killer dude.

Thanks man, I felt great!

____

6/4/2012 (Monday): Speed Bench Press Workout

Speed Bench Press-
[+ Doubled Monster MiniBand]
5@105x3 (close grip)
5@115x3 (med grip)
5@125x3 (comp grip)

Add SlingShot
{Paused Speed Sets with Med Grip}
145x3
165x3
185x3
200x1

Rolling DB Extensions- (on bench)
25s, 35s, 45s, 50s, 60s x 10

Tri Pushdowns- (M-Bar; Under-Hand; Med Grip)
50, 70, 90, 110, 130x10

Took it easy but still got some good work in. All the speed sets moved real well, and I moved through them at a good pace. Usually I like to take a few heavier singles with and/or without the SlingShot but planning on a full range raw max on Friday, so kept it light today. Just hammered some high-rep tri work and bounced.

Eric Adolph
06-08-2012, 11:04 AM
6/5/2012 (Tuesday): Max Effort SQ/DL

Sumo Deadlift- + Inzer Canvas Suit, Metal Briefs, & Belt
[+ 80 lbs of Chains]
135, 225, 275, 315x3 (briefs)
375, 435, 475x1 (+ suit, straps up)

Pause Squats- (Close Stance)
150, 200, 220x1
2@240x1
260x7

Trained Tuesday night with a bunch of the guys so had limited time. Although I never used this amount of chains for geared sumos, this def. sucked compared to the previous workouts where I did 530+40-Chain and 455+120-Chain. Too bad since warmups had felt great. Was going to blow off the pause squats again since the wamr-ups felt like crap, but stuck it out so I could give myself more of an excuse to blow of assistance work. Wasn't too horrible since last time I did these I got 255x8.

Full deadlift training video: http://bluecollarbarbell.com/2012/06/07/team-deadlift-training-june-5-2012/

Coke
06-09-2012, 08:55 AM
Carry on man, luv seeing you go at it.

Eric Adolph
06-11-2012, 07:33 AM
6/8/2012 (Friday): Max Effort Bench Workout

Bench Press- (Comp Grip)
135, 185, 225x1
245, 265x1
270xM

{+SlingShot}
285, 300x1
310xM

3-Board Press- + Metal Pro Shirt
275, 315, 345x1
375xM
375x1 -- PR

Rough day, which at least ended on a positive note. 265 is the heaviest I have gone raw in a long time, especially wide my wide grip, which usually doesn't work well heavy because of my badly torn pec. However, I did 260 flat-back not that long ago, so just getting 265 will my full setup was a bit annoying. Tried for a full-range SlingShot PR after that, but also missed that in the mid-range. More 2-board work is in order. Ended with an overload, working a shirted 3-Board press. Missed 375 on the first shot; I think mainly because I was having a ton of trouble keeping my feet planted and squeezing them into the floor. Was going to cut it there, but luckily Sandy talked me into taking it again. I changed my foot position slightly, and also didn't tweak my shirt as much - was able to touch in a better spot and hit it clean. Lot more work to do!

CHASE TRUSNOVEC
06-11-2012, 08:50 PM
nice pr E!!! sandy told us about that!!! congrats homey!!! God Bless ya!!!

Eric Adolph
06-12-2012, 07:58 AM
nice pr E!!! sandy told us about that!!! congrats homey!!! God Bless ya!!!

Thanks Chase; felt good to stick through a rough session and make it out with a PR by the end!
_____

6/9/2012 (Saturday): Speed Squat

Safety Squat Bar Speed Box Squat- + Titan Briefs & Belt
[+ EliteFTS BlackBand]

~14.5" Box
5@200x2

~14.25" Box
5@200x2

~14.00" Box
5@200x2
225, 250x1
270xOoops (foot slipped on way down, didn't even try to push it)
270x1
280x1
Video of last set:

http://www.youtube.com/watch?v=i2B1XBeZrUs&feature=youtu.be

Front Squats-
45, 95, 135x3
155, 175, 185x3
195, 205x2

T-Bar Chest Supported Row-
45x8
45x8 + 50 lbs of chain
70x8 + 50 lbs of chain
90x8 + 50 lbs of chain
70x8 + 75 lbs of chain
45x10 + 100 lbs of chain

Glute-Ham Raises-
1x10
1x10 + MiniBand
1x08 + MiniBand + 10 lbs
1x08 + MiniBand + 15 lbs
1x15 + MiniBand

Shoulder Horn-
15s, 25s, 35s x 8
40s x 7

Lat Pulldowns- (Under-Hand)
120x15

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x08 + 25 lbs
1x06 + 35 lbs
1x12 + 25 lbs

Pretty good workout; the speed doubles move real good with the BlackBands and I got them all done really fast. Took a bunch of singles after, which got heavy pretty fast! Ended with a 280 and probably could have done a little more but decided to leave it there. That's 30 lbs under what I hit with a GreenBand with the same setup right; right where it should be around. Had a hell of time with front squats; right lat kept cramping bad after each set, and I even dropped two of them at the bottom Lol. Weight is not hard at all, just hard to hold, haha. Flew through the rest of the assistance work since I had limited time, but got a lot of good work in - especially on the rows with chains, those were friggin brutal!

Eric Adolph
06-13-2012, 07:47 AM
6/11/2012 (Monday): Volume Bench Press

Bench Press- (Med Grip)
[+ Doubled EliteFTS Monster-MiniBand]
45, 95, 115x5
135, 150x5
160x5
160x4

{Add SlingShot}
185x5
2@195x5

Incline DB Press-
40s x 8
65s x 8
80s x 9

Rolling DB Extensions (on bench) SuperSet Tri Pushdowns (Straight Bar, Med Grip)
30s x 10 -------------------------------- 40x10
30s x 10 -------------------------------- 50x10
30s x 10 -------------------------------- 60x10
35s x 12 -------------------------------- 70x12
40s x 12 -------------------------------- 80x10

Did a few weeks of speed in a row, so went back to volume today. Used band tension here since we did heavy full-range work with straight weight on our heavy day a few days before this training session. Band tension on this was about 160ish. Usually if I divide the band tension by 2, that's the amount of weight it takes off my bench. Next time I do straight weight with a med grip I'll be looking for 240x5, so this worked out perfect (160/2 = 80; 80+160 = 240). Did a few strong sets with the SlingShot; 195 wasn't hard on either set, and I've never went over 210 for a single, although it wasn't a max. Did some DB inclines to get some more bottom-end work in, and then high-rep supersets for tris to switch it up a bit (and get done faster, Lol). Good day overall!

http://www.BlueCollarBarbell.com

Eric Adolph
06-14-2012, 06:39 PM
6/12/2012 (Tuesday): Volume SQ/DL Workout

~14 (5 Blocks) Box Squat- (Med Stance / + Belt Only)
135x5
185, 225x1
235x18

Conventional Deadlift- + Belt Only
135, 185, 235x4
285, 335, 385x4
425x5

Lat Pulldowns- (Overhand / Strict)
70, 100, 130x10
150, 170x8

Ab Machine-
70x20
90x15
2@110x8

1-Arm Machine Rear Delt Flies-
170x10

Solid training session; I hadn't done the raw box squats in a while, nor heavy conventional DLS with straight weight, so I lightened the weight up on both and hit up some reps. I wasn't expecting so many reps with 235 on the box; and the set was easy. I thought I was on 17, and I couldn't breathe so I just racked it. If I knew it was 18 I would have sucked it up for 2 more reps, Lol. Deads also felt great; wanted to work-up to a semi-heavy set of 4. The 4th rep on the last set was easy so did a 5th; could have got 2 more with no problem, which is getting close to my best, so more than happy with that. Quick assistance and then started recovery for Fri/Sat :)

Coke
06-15-2012, 09:05 AM
Solid work indeed Eric, totally on top of things.

Eric Adolph
06-16-2012, 06:09 PM
Solid work indeed Eric, totally on top of things.

Thanks man, felt good to get some volume in!
____

6/15/2012 (Friday): Max Effort Bench Press Workout

2-Board Press- + Metal Pro Shirt
135, 185x1 (add shirt and board after here)
225, 275x1, 300x1
320, 340x1
360x1 -- PR
370xM (super close, need a 1 finger tap on one side, Lol)

3-Board Press- (Raw / Comp Grip)
225x5
250x3
275, 290x1
300x1 -- PR
310x1 -- PR

Tri Pushdowns- (Rope)
30, 40, 50x20
60, 70, 80x10

By far the best bench workout I can remember having. Usually I go raw max, Sling Shot max, and then lower the boards and go shirt to a max on a lower board. Decided to switch it this week to make it more of a test. This ended up working even better than expected. I used my older and loser shirt and hit an easy 10 lbs PR on a 2-Board, which was done with my better Inzer Phenom shirt. I had a horrendous setup on the 370 I took and ended up with no leg drive at all, but still almost ground it out. Moved onto a raw 3-Board after that; on which every 300 attempt I have tried since February, I haven't even moved the bar off the board. Hit 300 really easy, and hit 310 with a little room to spare. Only had 5 mins until the gym closed, so just did a bunch of high rep sets for tris real fast. Looks like our bench training template has been working out well, as everyone had a great bench night -to say the least - can't beat that! Video soon.

www.BlueCollarBarbell.com (http://www.BlueCollarBarbell.com)

sandman24
06-17-2012, 10:01 PM
that 370 was so close. wonder what you're gonna hit in the phenom now. you're closer to 400 than you think.

Coke
06-18-2012, 10:23 AM
Benching is quite impressive to say the least.

CHASE TRUSNOVEC
06-18-2012, 09:13 PM
wow pr's all over the place!!!! great work eric!!!

Eric Adolph
06-19-2012, 06:32 AM
Thanks for the bench props guys; hopefully I have turned the corner on the way to a solid PR!! Video:


http://www.youtube.com/watch?v=jeUOrVuTOWI&feature=youtu.be

Eric Adolph
06-19-2012, 08:13 PM
6/16/2012 (Saturday): Hybrid Squat Workout

Squats- +Ace Briefs & Belt
[+ EliteFTS BlackBand; ~ +160]
150x3
200, 240, 290, 330x1
355x1
375xM (barley)
375xM (not barley, Lol)

Squats to Chain- + Belt Only (Med Stance)
150x3
200, 240, 265x1
290, 305, 320x1
330x1
320x3 (+ self-wrap w/ Inzer Grippers)

http://www.youtube.com/watch?v=C323C_Mamcc

Glute-Ham Raises-
1x10
1x8 + MiniBand
1x8 + MiniBand + 10 lbs
1x8 + MiniBand + 15 lbs
1x8 + MiniBand + 17.5 lbs (+ 6-8 with just MiniBand)

Hammer Rows-
135, 185, 225x8
255, 280x8

Cybex Lat Pulldown/Apart-
115, 185x10
255x12

Decline Situps- (+weight behind head)
1x15 + 10 lbs
1x8 + 25 lbs
1x6 + 35 lbs


Pretty good session overall. Band squats went pretty good, but the last 2-3 inches I was rounding pretty bad instead of sinking down. Pretty sure it was because I was tentative with just the chains spotting and I didn't wanna lose my balance backwards. It would have been real nice to finish the 375 attempt, which would have been a PR over what I did with an older pair of similar bands (the Jump Stretch Blue ones). Hit some Med stance raw squats into chains after that to try and work my bottom-end, which sucks without any gear because of a groin tear. Would have liked to go a tad wider but I was already feeling some popping and shit on a few sets. Pounded back, hams, and abs after as usual.

S_Lusterino
06-20-2012, 05:25 AM
So I see what I've beeen misssinggggg...you comming this Friday?:thumbup:

Eric Adolph
06-20-2012, 09:49 PM
So I see what I've beeen misssinggggg...you comming this Friday?:thumbup:

Yup; see ya then!
__________

6/18/2012 (Monday): Volume Bench Press Workout

Bench Press- (Med Grip)
135x5
185, 205, 225x1
3@240x4

Paused Bench Press- (Comp Grip / Flat-Back)
135, 160, 185, 210x5
225x5

Incline Tate Extensions-
15s x 15
25s x 12
35s x 10
45s x 12

Tri Pushdowns- (M-Bar; Reverse Grip)
50, 70, 90, 110, 130x10

Felt a bit beat up, but managed to do ok. Last time I did this, I hit 3 sets of 5 with 235 real easy, so was hoping 240x5 wouldn't be so bad. I may have been able to squeak out a 5th rep on my best set, but didn't wanna try with no spotter. However, the flat back bench was surprisingly easy. I could have hit a 6th rep with 225 pretty easily, and I think my all-time PR from back in the day is like 7. So 25 lbs off my med grip touch-and-go PR, but a rep or two off my wide grip paused rep PR. Not exactly sure what to make of that. Lol.

Eric Adolph
06-23-2012, 06:49 AM
6/19/2012 (Tuesday): Volume SQ/DL

Olympic Squats-
135, 185, 205x1
225, 240, 255x3
270, 285, 300x3

Sumo Deadlifts- + Titan Briefs and Belt
135, 225, 275x4
325, 375, 425x4
445x4

http://www.youtube.com/watch?v=-DKydAk5ZdE

1-Arm DB Rows-
35x5
35x5 + Doubled MiniBand
35x8 + 2 Doubled MiniBands
45x8 + 2 Doubled MiniBands
55x8 + 2 Doubled MiniBands
70x12 + Doubled MiniBand

Shoulder Horn-
15s, 25s x 10
35s x 8
40s x 10

Ab Machine-
70x20
90x15
110x10

Got a lot got work in on this day. Even though I've been doing a lot of types of raw squats, but hand't done any Olympic style ones in a while. So, I started at 225 for triples and just took 15 lbs jumps up to a max triple. Definitely went better than expected! Wanted to do Speed Pulls with bands after, but I snapped one of the bands warming up. So, just did the same kind of volume on sumos that I hit with conventional last week. Felt decent, but I thought that top weight should have been a bit easier. Got some good volume in on on rows with bands after; those are a real bitch - back seems to be getting stronger from incorporating these consistently, though.

S_Lusterino
06-23-2012, 08:16 AM
Those squats were deeeeeeeeeeeeeeppppp, Db rows with doubled minis hmmmmm. Might just hafta give that a try!

S_Lusterino
06-23-2012, 08:21 AM
And I can't tell but did I spot a hook grip on those dls?

Eric Adolph
06-23-2012, 03:07 PM
Those squats were deeeeeeeeeeeeeeppppp, Db rows with doubled minis hmmmmm. Might just hafta give that a try!


Haha, yup; Olympic squats I just drop down to max depth with an extra narrow stance. Felt good considering how long its been since I've squatted with that variation!

Got those banded rows from Kerry, they are friggin awesome. Doubled the bands around the leg of the DB rack. Also try and use chains on the chest-supported row. You really have to pull with explosion to finish it. My regular rows are definitely up since doing a lof that stuff!

The deads were mixed grip; although I have pulled hook-grip conventional in the past.

CHASE TRUSNOVEC
06-23-2012, 09:32 PM
looking good as always homey...structured and moving!!!

Eric Adolph
06-27-2012, 06:47 AM
looking good as always homey...structured and moving!!!

Thanks Chase! Thing seems to be progressing well!!

____

6/21/2012 (Friday): Max Effort Bench

1-Board Press- + Metal Pro Shirt
135x3, 185x1
225, 275, 300, 320x1 (add shirt and boards for these)
340x1 -- PR
350x1 -- PR

3-Board Press- + Metal Pro Shirt
370x1
385xM

4-Board Press- (Med Grip / Raw)
225x10
250x5
275x5 -- PR

Another great bench session; both 340 and 350 felt relatively smooth, and I had a bit left in the tank. Hopefully I get a decent carry-over when I switch back the the Inzer Phenom. Tried a heavy overload on 3-Boards since things were going well, hit 5 lbs under my PR pretty easier and then dumped 385 was too low on the boards and it was over before it started, Lol. Had wanted to do a raw 2-board but I was a bit shot, so just did some 4-Board work and ended up with a small PR on that too. Video to come.

Coke
06-27-2012, 09:14 AM
Another great bench session

No joke, especially with you still having some left in the tank.

Eric Adolph
06-28-2012, 09:08 AM
6/23/2012 (Saturday): Max Effort Squat

Reverse Doubled MiniBand Squat- +Metal Ace Briefs & Belt
[Total Deload at top; 50-70 lbs at bottom]
150x5
200x3
240, 280, 330x1
390, 430, 475x1
515x1
525x1


http://www.youtube.com/watch?v=hnM61zv7kZ8&feature=youtu.be

Glute-Ham Raises-
1x10
1x8 + 10 lbs
1x8 + 20 lbs
1x8 + 25 lbs
1x8 + 30 lbs
1x8 + 35 lbs (+ 1x10 body-weight only)

Chest-Supported T-Bar Row-
45, 70, 90, 115, 135, 155x8

1-Arm Rear Delt Machine Flies-
70, 100, 130, 170x8

Decline Situps- (+ weight behind head)
1x10
1x10 + 10 lbs
1x08 + 25 lbs
1x08 + 20 lbs.

Solid workout, although I did a couple of less assistance movements that usual; but I felt like I needed to not kill myself on this day. This is the first time I did reverse band squats of any type and they went great. The bar was just out of the bands when un-racking the weight, and the bottom-end de-load was 50-70 (we measured 50, but it was with an older set of bands). On the heavier sets, the bottom-end help went away pretty fast and you really felt the weight jump on you in the mid-range, which is what I need. 515 felt rough, so I only went to 525. I had spotters for that one, so I was more aggressive with it actually went up decently easier than the previous one. Felt like I could have went 540-550, but wanted to leave some in the tank. Even though I did less assistance movements, I really pounded the ones I did and each went better than usual.

Eric Adolph
06-29-2012, 02:44 PM
6/25/2012 (Monday): Volume Bench Press Workout

Bench Press- (Med Grip)
135x5
185, 210, 230x1
3@245x4

{Add SlingShot
245x1
265x6 (miss 7)

Incline DB Press-
bunch of sets of to 85s x 8

Rolling DB Extensions-
30s, 40s, 50s, 60s x 10

Tri Pushdowns-
50, 70, 90, 110, 130x10

Pretty good session; 5 lbs heavier than last week's 3 sets of 4, but slightly harder. Overall med grip is up though; so hopefully raw comp grip is too, Lol. Incline DBs went well too, and then just pounded up some volume tris.

Eric Adolph
06-30-2012, 09:23 PM
6/26/2012 (Tuesday): Volume SQ/DL Workout

14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135x5
185, 205, 245x1
255x15

Front Squats-
45, 95, 115, 135, 155, 175x3
195, 215, 235x1

Conventional Deadlifts- + Belt Only
135, 185, 235x4
285, 335, 385x4
435x5

Lat Pulldowns-
70, 110, 150, 170, 180x8

Ab Machine-
070x20
090x15
110x8

Brutal workout; surprised I was able to do anything after the set of 15 on the box squats, Lol. Found a match better hand position (much closer) for front squats that was much more comfortable; so instead of working triples all of the way up I took some heavier singles. 235 was easy; would like to triple that next time. Was surprised 435x5 felt decent on conventionals after all the squat work. After all the compound movements, decided to just hit one lat movement and abs for assistance.

Eric Adolph
07-01-2012, 10:27 AM
Video from above Volume SQ/DL Workout:


http://www.youtube.com/watch?v=aNX_RufQdeU&feature=youtu.be

CHASE TRUSNOVEC
07-01-2012, 11:04 PM
congrats on your board press pr's homey!!!

Eric Adolph
07-02-2012, 09:08 AM
congrats on your board press pr's homey!!!

Thanks Chase; mid-range looks like it's moving along!
________

6/29/2012 (Friday): Max Effort Bench

1-Board Press- (Comp Grip)
[+ 100 lbs of Chain]
45, 95, 135, 165x3
185, 200, 210x1

{Add Sling Shot}
225x3
250, 260x1

{Add Metal Pro Shirt}
2-Board: 225x1
1-Board: 250x1
Full Range: 275xMiss (too hard to touch)

Tri Pushdowns- (Rope)
50, 60, 70, 80, 90, 100x10
( ^ Bar )
70, 100x20

Awesome training session; only had 3 of us around, but we all kicked some ass. Every time we have used chains on bench this year it has been 130 lbs; we decided to knock it down to 100 today, so I figured if you subtract 30 lbs of chain, if I added 15-20 lbs of bar weight that would be right around a PR. Did even better and hit 25 lbs more raw, and 35 lbs more with the SlingShot. But reps were pretty damn hard, but nice and clean. Mid-range strength really seems to be coming along. Only blunder I made was to try to touch my last resp with the chains; then never ends up well, but I guess I haven't learned my lesson yet. Touched 275 in a weird spot and couldn't muscles it back into the right position. Pretty sure it would have been a solid rep had I left the board in there, and that would have been 20 lbs over my best with 130 chain and my better shirt. Even had time to his 120 reps worth of tris after :) Video later.

Coke
07-02-2012, 10:55 AM
You guys kickin' ass indeed, doing outstanding work!

Eric Adolph
07-02-2012, 08:26 PM
Video of above bench training session:


http://www.youtube.com/watch?v=f6WTubAk9pc&feature=youtu.be

S_Lusterino
07-02-2012, 08:29 PM
"only three of us around"... i was there EVEN WHEN I GOT INTO A MAJOR CAR ACCIDENT 7 HOURS BEFORE HAND!....just messin bro nice work as per usual....i "CANT WAIT" for wednesday.

Eric Adolph
07-03-2012, 08:52 AM
"only three of us around"... i was there EVEN WHEN I GOT INTO A MAJOR CAR ACCIDENT 7 HOURS BEFORE HAND!....just messin bro nice work as per usual....i "CANT WAIT" for wednesday.

Tomorrow will be a lot of fun!!

Eric Adolph
07-09-2012, 08:33 PM
Trying to catch up on things; been insanely busy with work lately.....

6/30/2012 (Saturday): Speed SQ Workout

Safety Squat Bar Speed Box Squat- + Titan Briefs & Belt
[+ EliteFTS BlackBand]

~14.5" Box
5@205x2

~14.25" Box
5@205x2

~14.00" Box
5@205x2
225, 245, 265x1
285x1 -- PR
Video of last set:

http://www.youtube.com/watch?v=-vlzZgCqKYw&feature=youtu.be

Tried to pull sumo in gear at this point and it was beyond horrendous - then tried raw and it was even worse.

Chest-Supported T-Bar Rows with Chains and other assistance work; too long ago to remember!
___________________

7/2/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ EliteFTS MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
5@145x3 (comp grip)
165, 185x1 (med grip)

{Add SlingShot}
205, 225, 240x1 (Med Grip)

Then just did high-rep extensions and push-downs.
__________________

7/4/2012 (Wednesday): Geared SQ

Got to train with the whole crew for 4th of July morning workout, which was awesome; almost got killed which was bad! Haha.

Went full gear, straps up, but no wraps for Squats. Warmups felt ok until 475 which felt a bit slugish. Went to 515 which felt slow, but jumped to 545 for a non-wraps PR anyway. Hit depth then something weird happened and my right leg basically folded inwards; first at the hip/groin area, and then my knee caved in. Luckily we have awesome spotters and thye grabbed me immediately. Hip and lower back were quite sore the next day, but nothing real bad. Between this and how deads went a few days prior, I figure it is time to back off a bit.
_____________________________

7/6/2012 (Friday): Max Effort Bench Press

2-Board Press- (Comp Grip)
135, 185, 225x3
245, 265x3
280x1
290x1 -- PR

Add SlingShot
315x1
330x1 -- PR

Chaos Bench Press-
95x8
145x8
195xM (got too chaotic, Lol)
145x15

Then did banded DB rows and abs.

____

7/7/2012: Skipped SQ Workout to hopefully recover sooner than later!

S_Lusterino
07-09-2012, 09:20 PM
Lmao@ the got to chaotic!

Eric Adolph
07-10-2012, 08:57 AM
7/9/2012: Speed Bench Press

Speed Bench Press-
[+ EliteFTS Doubled MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
4@145x3 (comp grip)
1@155x3 (comp grip)
175, 195x1 (comp grip)

Add SlingShot
225x1 (med grip)
245x1 (med grip) -- PR

Rolling DB Extensions- (on bench)
30s, 40s, 50s, 60s, 65s x 10

Tri Pushdowns- (Rope)
30, 50, 70x10
{M-Bar, Close Grip}
70, 90x10
110x13

Pretty easy session; want to be relatively fresh for Friday since we will be going full-range with the shirt. 245 was technically a PR but that is just because I've never tried over 240, which I've done pretty easy several times. Wore the SlingShot under my elbows this this time, though, so I'd have to do more work at the top.

Coke
07-10-2012, 10:18 AM
Super update Eric, big new PRs!

Eric Adolph
07-11-2012, 07:09 AM
Super update Eric, big new PRs!

At least on the bench, Lol. Thanks!
_________

7/11/2012 (Tuesday): Volume DL

Conventional Deadlift- + Belt Only
135x10
225, 315, 405x5
445x5

Bent-Over Barbell Rows- (Bench Grip)
135, 185, 225x8
265x10

V-Bar Pulldowns- (Narrow Grip)
100, 140x10
170x12

Ab Machine-
070x20
090x15
110x10

1-Arm Rear Delt Machine Flies-
180x10

Good session to beat the shit out of my back; decided to take another day off from squats to give my hips extra rest. Conventional deads felt as explosive as they have been in a pretty long time, especially when my upper-back takes over at knees level. Had another rep left on the 445 set, but wanted to keep it at a comfortable 5. If I can pull one more week of 5s with a loose belt and in my Chuck's, I should have a shot at PR when I add in my DL slippers and tighten up the belt.

CHASE TRUSNOVEC
07-11-2012, 10:01 PM
seriously dude...great work on those pr's homeboy!!!

sandman24
07-13-2012, 06:03 AM
If I can pull one more week of 5s with a loose belt and in my Chuck's, I should have a shot at PR when I add in my DL slippers and tighten up the belt.

and a deadlift bar!

Eric Adolph
07-13-2012, 09:32 PM
and a deadlift bar!

My all-time Sumo and Conv PRs all done on a bench bar, Lol

Eric Adolph
07-13-2012, 09:54 PM
7/13/2012 (Friday): Bench Press Workout

Bench Press- (Comp Grip)
135, 165, 195x1
215, 235, 255x1
270x1 -- PR

{Add SlingShot}
275, 300x1
310x1 -- PR

{Add Metal Pro Shirt}
225x3, 275x3, 300x3
320x2 (miss 3)
335x1 -- PR

Solid session; can't beat full range PRs. My raw stuff felt like crap at first, and I really didn't think I had a chance at the 270. Good thing I took it because I hit it relatively solid considering it was a PR. The Sling Shot even better; I missed 310 the only ever time I even tried it, and today I crushed it. Then went full range in the shirt, and that went pretty good too. On the triples, every reps came down real far very easily and most of them I just pushed at that point instead of forcing the last few inches. Touched the thrird rep with 300 and hit that solid, and touched the third rep with 315 and missed it when it shot back into the transition. Touched the 335 and hit the same sticking point in the transition, but I was able grind it out. Ugly, but a PR. Need to work on forcing the weight straight down at a certain point when the shirt binds up, instead of just tucking and diagonalng it the rest of the the way at that point.

sandman24
07-15-2012, 10:50 AM
320x2 a pr? maybe you should start thinking about becoming a bench only guy!!! we'll figure out your squats and deadlifts. hips are still beat up.

S_Lusterino
07-15-2012, 04:28 PM
Repping over 315...yeahhhhh buddddyyyy

Eric Adolph
07-16-2012, 09:23 AM
320x2 a pr? maybe you should start thinking about becoming a bench only guy!!! we'll figure out your squats and deadlifts. hips are still beat up.

Based on PRs; bench only guy = good idea .... based on how my bench looks = not so much, Lol

Eric Adolph
07-16-2012, 09:25 AM
Repping over 315...yeahhhhh buddddyyyy

Unfortunately, I don't think two counts as "repping" Lol

Eric Adolph
07-17-2012, 02:23 PM
Video from above bench workout:


http://www.youtube.com/watch?v=icol3FwmdyQ&feature=youtu.be

Eric Adolph
07-18-2012, 05:46 AM
7/16/2012 (Monday): Volume Bench Press Workout

Bench Press- (Med Grip)
[+ Doubled EliteFTS MiniBand]
45, 95, 115x5
135, 155, 175x5
190x5 -- PR

{Add SlingShot}
190, 210x1
230x7

Incline DB Press-
35s, 50s, 65s xs8
80s x 11
80s x 10

Incline Tate Extensions-
30s, 35s, 40s, 45s x 10

Not a bad day considering all of the full range work we did on Max Effort day a few days prior. Warming up everything felt so good I thought I would hit a PR set of 5 easy with the bands, but I really had to grind it out. The SlingShot work was 1-rep short of a PR; decided to stop there instead of hitting another top set or two. Was actually more impressed with the inclines than anything else, Lol.

Coke
07-18-2012, 04:59 PM
Very nice with the constant PRs, can't beat that.

Eric Adolph
07-19-2012, 06:00 AM
Very nice with the constant PRs, can't beat that.

Thanks man; certainly can't complain!
__________

7/17/2012 (Tuesday): Speed/Gear Deadlift Workout

Sumo Deadlift- +Titan Suit, Titan Briefs, & Belt
135x5
225x1
5@315x3
405x1
455x1 (+ straps up)
2@505x1

Dumbbell Rows-
[+ Doubled Monster MiniBand]
35, 45, 55, 65x8
70x10

Ab Machine-
70x20
90x15
110x10

Last summer I pulled an easy 535 raw and 565 in gear; since then it had just tanked and I have no idea why. 505 wasn't a max, but it wasn't pretty and it should be like a speed rep. My upper back is much stronger, and I've been doing many more wide-stance squats. Extremely annoying.

Eric Adolph
07-21-2012, 04:02 PM
7/20/2012: Max Effort Bench Press Workout

2-Board Press- (Comp Grip)
[+ Doubled EliteFTS MiniBand]
135, 165, 195x3
225x1 -- PR

Add SlingShot
245x1
265x1 -- PR
275x1 -- PR (missed this last time)
280x1 -- PR

Went to add my shirt here, and realized I friggin' forgot it at home; arrrgh!! Did some extra SlingShot work on a board lower instead....

1-Board Press- (Comp Grip) - Add SlingShot
[+ Doubled EliteFTS MiniBand]
185, 205x5
225x6
247.5 x 3 (forgot to put a 2.5 on one side)
250x3

Good session, besides the fact I forgot my damn shirt somehow, and that's what I need work in the most. All of my 2-Board PRs were pretty smooth, but we haven't done that movement with bands in a while, so that should be the case. My best shirted 1-Board with a MiniBand is a grinding 280, so was happy with 250x3 in the SlingShot. Had no PRs, so have to go by that.

Eric Adolph
07-24-2012, 06:08 AM
___________
* Realized I forgot to post my SQ workout from last Saturday. I missed 420 + 50 lbs of chains with briefs/belt, and then came-back to hit it. Then did raw SSB squats for sets of 5 with minimal rest and adding a bit of weight each set.
___________

7/21/2012 (Saturday): Max Effort Squat Workout

Squats- +Inzer Canvas Suit (Straps Down), Ace Briefs, & Belt
150x10
240x3
330, 420, 470, 510x1
530x1 -- PR

Raw Squats- (Medium Stance)
150x5
200, 240, 265x1
290x1 (+ self-wrapped Inzer Grippers)
320x4; miss 5 (+ self-wrapped Inzer Grippers)

Glute-Ham Raise-
1x10
1x10 + 4.5" Block Under Back
1x10 + 10 lbs + 4.5" Block Under Back
1x08 + 10 lbs + 4.5" Block Under Back

Hammer Low-Row-
135, 185, 225, 255, 285x8

1-Arm Rear Delt Machine Flies-
100, 130x8
160x10

Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x08 + 25 lbs
1x08 + 35 lbs

Pretty decent day considering 545 almost killed me with straps up not that long ago. Scale said I was a bit light, but suit felt a bit tighter, not sure what's up with that. The 535 was one of the hardest squats I ever hit; will post video later.


http://www.youtube.com/watch?v=C9pr-wVZLOs&feature=youtu.be

S_Lusterino
07-24-2012, 07:40 PM
530 or 535?

Eric Adolph
07-25-2012, 07:41 AM
530 or 535?

530
____________

7/23/2012 (Monday): Volume Bench Workout

Bench Press- (Med Grip)
135, 165, 195, 225x5
250x3
225x7

{Add SlingShot}
255x7

Tri Pushdowns- (M-Bar, Wide Grip)
60, 80, 100, 120, 140x10

{M-Bar; Close Grip)
50, 70, 90x20

Rough day, was hoping to get 250 for at least one set of 4, but I barley got the triple. On each set of 7 probably could have ground out one more rep, but wasn't taking a chance with no one around. Felt pretty shot, so just hit a lot of pushdowns and that was that.

S_Lusterino
07-25-2012, 08:10 AM
What's ur rep pr with 225?

Coke
07-25-2012, 11:09 AM
Damn, amazing stuff!!

Eric Adolph
07-25-2012, 05:03 PM
What's ur rep pr with 225?

11 or 12 med grip

S_Lusterino
07-25-2012, 08:06 PM
I challange you Friday!