Steve's Log

[S_Lusterino]

Names Steve Lusterino, love powerlifting and playin football, i just got back from taking three weeks off after my last training cycle, today was my first day back.

Warmup:
dynamic stretches on my quads, hams hips glutes and calves, same with a bit of static. never did static before i train so giving it a try...

BB Squats:
bar x a bunch
95x8x2 sets
135x5
185x5
225x5x2 sets
245x5
walked em all out and buried em' prob 2-3" below parallel except for the 245 those were right at 90, except for the last rep i buried that bad boy, for good measure

Legpress against avarage bands:
bandsx8
1ppsx8
2ppsx8
3ppsx8
4ppsx8
droped the bandsx8

Lying leg curls:
70x15
100x12
110x12,drop 80x10
100x11,drop 70x18, 30x15 each leg then 30x29 both legs.

Sissy squat:
bwx10
bwx10
bwx10

Standing Calves:
bwx25
bwx25
bwx25
bwx25

static stretches to my whole lower body as soo as i put the last weight down.

nice a quick little session back. felt good to have a little weight on my back and the banded legpresses are really fun. nothing felt heavy but i got crazy pumped after the squats, any questions feel free to ask!

[sandman24]

good stuff, dude

[S_Lusterino]

thanks sandy, i owe it all to those i look up to, or in ur case down to lol.

Warmups:
5 mins on the bike to break up the crazy soreness in my legs then db around the world's (front side rear raise complex)x8x3 sets, scarecrows, traction

BB Bench: comp grip small arch
barx a bunch
95x10x2 sets
135x5
185x5
195x5
205x5
215x5

Bottom start benches aka dead benches(did them in the nautlius machine)
1ppsx10
1.5ppsx10
1.5ppsx10

Seated Machine Military:
150x8x3sets

Flat db fly ss w/ side raises:
20,10x15lbsx3 sets

Rolling db extensions:
25'sx10x3 sets

V bar handle tricep extension:
60x15
70x15
90x11

Decline Situps:
x15,x10,x10,x15

little bullshit bench day, weights felt light got in got a nice pump and got out.

[S_Lusterino]

Todays Diet:

8 oz grilled chx 2 cups ww penne pasta 1 tablespoon olive oil (7:30)

2 scoops isolized protein 1 cup oats (10:20)

leftover stur fry roughly 10oz gr chx 5 oz rice 5 oz ww linguini it had a bunch of peppers onions mushrooms in it (12:45)
2 scoops isolized protein 1 cup oats 1 teaspoon natty pb(415)

1 scoop protein 8 oz grapejuice PWO (715)

7 oz gr chx 1 cup ww penne pasta 1 cup greenbeans 1/4 cup sliced almonds (830)

gotta get one more meal in me most likely either 8oz chopmeat burger no bun or 2 scoops protein and a handful of almonds

[S_Lusterino]

Had 400 grams of carbs In me from just my meals throughout the day (5 of em)before training today, had a feeling I was gonna pput on a show; dident dissapoint...here's how today played out

warmups:
None lol

deads:
135x6 3 sumo 3 conv
135x3 plus 80 lbs chain..used chain on every set after
225x3
225x3
275x3
315x3
345x3
375x1 could have easily hit a triple but wasent feeling it got very out of position prob due to not pulling in about a month. No prob ill hit that and 2 sets after next week

Bench: every set was triples and 2 second pause at chest/comp setup

Barx20
95x12
115x3
135x3
155x3
175x3
195x3
215x3
235x3
255x3PR
275x2.75PR
235x6PR


Cybex high row:
90x15
180x12
230x10
250x8

v bar pulldowns:
90x12
110x12
130x12

GHR ss w db curl
Bwx8/25x8
Bwx8/35x8
Bwx8/50x8

Decline situp ss w cable tricep extension
bw+45lb weight vestx12x3 sets/70x20x3 sets

Did 20 mins of static stretching in the shower when I got home, also did 5 horrrrrrrrrrrrrible rounds of contrast shower. I hate them!

[Eric Adolph]

Great session; lot of good full range volume, and PRs too boot!

[S_Lusterino]

Speed bench/accessary

Warmups:
db around the worlds
scarecrows
pushups in the rack
traction

Speed Bench:
barx10x2 sets
95x6
135x5
stripped the one plate off each side add chain(80 lb chain)x3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3

Standing strict military( no leg drive):
115x10
135x6
115x15

Seated Cable Rows:(stretch and flex reps)
100x15
150x12
170x12

Under Hand grip Pulldowns:
80x15
100x12
110x12

Facepulls:did these with a 1 second hold at contraction
80x20
100x20
120x20

Standing Db ss W/ Cable rope pushdowns:
35'sx15,70x12
40'sx15,80x12
45'sx8,90x12

Decently happy w the workout, kinda jus took it easy on the weights with the acc shit, but looking back my back must be getting stronger b/c the 170 was a joke and that used to be a hard ten, my rear delts have gotten stronmger i can tell bc of the weights i used on the sets of 20 and how easy every rep was....jumped up 15lbs heavier with the speed work this week and still felt very explosive, all sets were donw with my comp grip and setup, i havent had a chance to post much lately, i was in a car accident.

questions/comments/corcerns, let me know!

[S_Lusterino]

4th of july squats w the team!

Warm ups:
Mobility work: dynamic static traction
Barx10x2 sets
105x5
145x5
235x1
255x1
285x1
315x1
335x1
365x1...

close stance pauses:(no belt)
135x8
175x8...knee started to bother me, called it there


high decline situps w 10lb behind my head:
10
10
10

Felt good w the squats first time having over 350 on my back in far too long. Knee was bothering me a bit so I decided to call it w the acc work.

[sandman24]

squats looked good yesterday, man. you're getting it!

[S_Lusterino]

Good ol' stevie divebomb!

[S_Lusterino]

ME BENCH

Warmups:
Db around the worlds
Dynamic
Static
Traction


2 Board Bench:(comp setup, pinkys on pinky line)
Barxa bunchx2 sets
95x5
135x3(added boards)
185x3
225x3(added wrist wraps)
255x3
285x3
300x1
315x0
315x1

"Chaos Bench":
25's each sidex8
50's each sidex5
50's and 25's each sidex5x3 sets

Db row aganist doubled mini:(max speed reps)
50x12
60x10
90x8

Neutral grip pulldowns:(stretch and flex reps)
100x20x3 sets

Decline situps:
X20
X15
X12
X12

Everyone in my pl crew had a great day today, it was a great atmosphere to be around. I dident hit a PR on my 2 board like I planned so i hammered the accessary to make up for it. The chaos bench is literally the most redic. Movement I've ever done.

[CHASE TRUSNOVEC]

the board bench still looks good regardless homeboy...liking it!!

[S_Lusterino]

Yeah ill take 315x1 I don't care if I. Hit prs on those as long as I can hit a pr on my full range, doing what I can to get that done BW is up to 237!

[sandman24]

there are pr's before this training cycle that are irrelevant. nothing counts until now.

[S_Lusterino]

Speed work:

[S_Lusterino]

warmups:
Dynamic
Static
Tkes

Squats:(parallel box)
Barx10x2 sets
Add 200 lbs chain/add belt
X2 repsx2 sets
105x1
145x1
175x1
205x1x5 sets

Comp stance pause squats
135x3
185x1
225x3
255x3
285x3
305x2

GHR:
Bw+monster mini x13 repsx3 sets

Extensions:(1.5 reps)
70x10
90x10
110x10


Sled drags:
45lbsx3 trips of 200 feet. Alternated bt back peddle, side shuffle (both ways), long stride walks



Another great day with the crew. Just hammering my weak points for the next couple sessionsn can't wait for some pr's!

[Eric Adolph]

Pretty sure that pause squat is a PR?

[S_Lusterino]

lol you know me too well...it is actually, we also had a misload on the 285 set it was only 280 we dident hve a 5 on one side lol

[S_Lusterino]

Warmups:
traction
dynamics
statics
db around the worlds
scarecrows

Speed Bench:
barx10x2 sets
95x5
chain(80lbs)x3
135+chainx1
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
185+chainx3
200+chainx3

Military:
125x10
145x6
125x10

CSR:
45x8
45+1 chain(25lbs)x8
45+2x8
45+3x8
45+4x8
strip on chain add one 25 (45+25+3 chain)x8
strip one more chain add another 25 (45+50+2 chain)x8
strip one more chain add another 25 (45+75+1 chain)x8

Facepulls:
90x20
110x20
140x20

Cybex Dip Machine:
100x15
125x15
100x20

[CHASE TRUSNOVEC]

nice speed benching bud

[S_Lusterino]

Thanks man. When u gonna come out to the nat again we miss you ou!t here

[sandman24]

funny thing about that miss load, you miss loaded it! good stuff, dude. keep putting in the work.

[Coke]

Great crew you all have to train with, props on the stellar efforts.

[S_Lusterino]

thanks coke....i guess its an offical log now that i have you commenting lol

ME BENCH ME DEADS:

Warmups:
static
dynamic
traction


Deads:
135x6-3 sumo 3 conv
135+100lb chainx6-3,3
225+chainx3 sumo
275+chainx3 sumo
315+chainx3 sumo
350+chainx3 sumo
385+chainx3 sumo

Bench:all sets to a 1 board
135x3
185x3
225x3
255x3
275x3 might be a pr not sure

Pendalay row:
135x12
155x10
185x6
205x6

band pushdowns:(light or orange band)
100 total reps

deeff ready to pull 405+chains for reps, had some in the tank 500+plus pull with happen here very shortly....

[S_Lusterino]

Acc day

WG lat pulldowns aganist monstar mini:
60x15
80x12
80x12
80x10,drop band hit ten more reps

CG cybex standing row machine:
1platex20
2platesx20
2platesx20

Sholder work:
Side delt db raise-20x10,25x10,25x10
Single arm rear delt fly on pecdec-60x10,80x10,80x10
Plate front raises-25x15x3 sets

Shrugs:cybex shurg machine? not sure what to call it
2ppsx20x3 sets

Straight bar curls:
75x15x3 sets


i had no football practice today so i figured it would be a good day to get some extra work in. ended up having a pretty good day.

[sandman24]

stop thinking about where numbers will be and take any pr you can get. good work on the extra assistance day.

[Coke]

Good stuff man, nice and varied lifts.

[S_Lusterino]

Thanks fellas....

Warmups:
Dynamix
Statix
Traction

Squats:
Barx10
105x5
145x5
235x5
245x5
260x5
275x5
290x5
300x5

Front squats:
Barx8
95x8
135x8..wasent feeling it. Stoped here after basically a warmup, Bothered hip flexors...

Ghr:
Lightbandx10,drop to bw 10
Lightbandx6,drop to bw 6
Bwx10

Romain chair:
50 reps


Just going through the motions. Hitting what I needa hit. Helping my crew great ready for the augest meet. Basically handled 2 people tonight during the workout...can't wait for them to kill it in augest! My turn will come soon enough, still have more work to do

[S_Lusterino]

Speed bench/ upper accessary

Warmups: traction.....db around the worlds......and static pec

Bench:all sets aganst short minis (red band)
Barx5x2 sets
95x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

Standing military:
135x7
135x7
135x7

cable row:
150x20x3 sets

Unilateral underhand pulldowns:stretch and fqueese reps 2 sec hold at chest
130x15x3 sets

Db rear delts:
20x12x3 sets

Cross hammers:
35x15
40x15
45x12

v bar pushdowns:
90x15
130x15
160x15
Hadda train at a different gym then I'm used to. Sholders were killling me on the standing militarys. Might take them out for a week and add in something else. Completly diff animal with the bands insted of chains. Gotta pick the brain of the fellas and figure out what I can put in sholder wise. Need to do more ab work also.

[Chris Rodgers]

How wide is your grip on military press? I use a narrow grip and it doesn't hurt my shoulders like wide grip :strong:

[S_Lusterino]

In the past I used to use my bench grip but over the last year or so I've been much closer. Still feels like a blowtorch is on my joints during it.

[Eric Adolph]

Gotta pick the brain of the fellas and figure out what I can put in sholder wise.

Just skip 'em :)



Need to do more ab work also.

That can't hurt!

[Coke]

We could all use more ab work, training is solid just the same bro.

[sandman24]

Just skip 'em :)




That can't hurt!


yup. x2

[S_Lusterino]

Speed deads

Warmup:
Mobility
Dynamic
Foam roll

conv dead aganst doubled short miniband:
135x3
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

Ez curl bar underhand bb rows
+50x15
+100x12
+150x12
+150+short minix12

Cg pulldowns:
120x20
120x20
120x20

Decline situps:
Bwx50 reps don't remember the sets. Maybe 3? 50 total reps

Never really had a speed deadlift only day. Was cool got to hang with the whole team and spot throughout the night. I'm pissed bc I just got a slingshot I can use and I ran out of time to use it!....no problem I have a suprise for Monday night squats!

[S_Lusterino]

Squats

Warmups

Bb squats: all sets walked out
Barx6
95x6
135x6
185x6
225x6
240x6
255x7...oooopppsss
270x6
285x6
300x6

Seated goodmorning with ssb
+50x8x3 sets

Spread eagle situps
Bwx15x3 sets

First session with my new tk knee sleeves. Knees felt awesome!...xthe 300 might have been a p not too sure lol,had a tough game Saturday still feeling beat the fuck up today. Gonna start to work some cardio back in wanna get near 220. Prob hold 225~ for a while and get back in some gear. Gotta get good work in this week bc I'm. Pretty sure I can only train twice next week.

[S_Lusterino]

Speed bench/Upper acc.

Warmups:
Empty bar bb upright rows
Empty bar bb military
Db around the worlds
Traction
Dynamics
Statics
Pushups in the rack

speed bench aganst short minis (red bands):
Barx5x2 sets
95x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

cybex low rox:
1ppsxwarmup
2ppsx8
3ppsx8x2 sets
2ppsx15

inverted bw row: used spud inc strap
Bwx8
+15lb chainx8
+25lb chainx8

face pulls:
Stackx15x3 sets, short 30 sec breaks

cg 4 board:(thumbs legnth from smooth)
135x3
225x3
275x3
315x3
335x3

straight bar cable pushdowns ss w machine ez curls:
80x25|40x15
80x25|30x15
80x25|30x15
80x25|20x15
80x25|20x11

20 minutes cardio

my speed bench work is unacceptable. Bar moved too slow gotta keep this weight for a while. Seems like I'm better with chains,probably due to the fact I get more of a deload with the chains at my chest and that's where I'm weak. I did a bit of an extended warmup tonite bc I was just in the mood. Both benches were being used to I just waited...Thought I was going to have a shitty workout after the bench work but the 4 board moved fast considering how fried my tris were. Gonna do two vertical pulls on friday ,so I figured id do 2 horizontal tonight. My arms were literally numb they were so pumpe after the second set of that ss lol haven't been that pumped in years...bw 230

[Coke]

Glad you are liking the knee sleeves, something I may be giving a try as well.

You staying in the 220-230 window would be a good deal, that's solid weight.

[S_Lusterino]

Well I'm gonna do my next meet at 220. So I needa start to reign in the bw a bit. I honestly reccomend those tk knee sleeves to anyone! My knees felt 1,000% better

[S_Lusterino]

ME bench


full range:
Barx10
95x6
135x6
185x3
225x3
275x3-slingshot *pr*
300x1-slingshot *pr*
325x1-slingshot *pr*
345x1-slingshot *pr*
275x8-slingshot *pr*

Wide grip Pulldowns aganst miniband:
100x9
120x9
120x10,drop bandx15

Cg v bar pulldown:
80x20
100x15
120x15

Miniband pull apartsx3 sets ss w 30 seconds laying on the foam roller training my archx3 sets

decline situps ss w band tricep extensions
+45x10,lightbandx25
+45x10,lightbandx20
+45x19,lightbandx14

Had a solid day. 345 is the heaviest I've felt fullrange in months. My sholders are beat up! Dident get a chance to do cardio gotta make up for it tomorrow

[Coke]

Solid day indeed man, looking impressive!

[S_Lusterino]

Yeah. Its alright....have a lot of work untill november, thanks terry

[S_Lusterino]

ME lower "test" day

Warmups:
Static
Dynamic
Traction
Etc etc

comp stance squat:. raw
Barx10x1 set
105x4x1 set
145x1
195x1
235x1
270x1
300x1
325x3 *pr*
345x3*pr*
270x11*backdown set *pr*

Bb sumo sldl:
135x10
225x10
315x10

Single leg extension:
30lbsx10x3 sets per leg

Standing single leg hamstring curl:
25lbsx15x3

Ab coaster:
+40lbsx10x3 sets


The full range pr's are finally coming. My leg seems to be completly healed,pretty excitied about that. Had the most violent football game I've ever played in on sunday. I got cliped in my back and thought I broke a rib. Had a touch of blood in my urine today but was fine while squatting so it seems to be fine....the sldls killllleeedddd lol

[sandman24]

you also had a backdown set of 315x2 miss 3 on the bench. squats looked great last night. sometimes it still works when you're beat up!

[Coke]

Great day with the new squat PRs!

[Eric Adolph]

Great squatting again!!

[S_Lusterino]

ME skwatzzzzz

Warmups:
Dynamic
Traction
Static
Blah blah blah

Squats:
Barx10
Add size 37 briefs
145x5. A mile high
235x5 3/4 of a mile high
Add avg bands ~150lbs of tension
Barx3
235x3
285x3,the first set that I actually got close to depth lol
325x3
355x1
375x1


Ghr:
10 repsx3 sets

Single leg legpress:
+50x11,11
+80x11,11
+100x11,11

Extensions:
60x25
60x25

Decline abs:
100 reps

Stretched like crazy when I got home. Felt good to be back in gear!

[sandman24]

360 not 355

[Eric Adolph]

360 not 355

Again ?!? Lol

[S_Lusterino]

DE BENCH

Warmups:
Db around the worlds
Scare crows
Dynamics statics
Lightly foam rolled

SPEED BENCH: aganst. Short minis
All sets w pvc pipe under my back to train my arch
Barx7
85x3
135x3x3 close grip (pinky just inside ring)
135x3x3 mid grip. (Ring finger on pinky line)
135x3x4 wide comp grip (index on pinky line)

CG 4 BOARD AGANST SHORT MINIS:
135X5
185X5
205X5
225X5
250X5

Mid grip cable pushdowns:
120x12
140x12
Stackx12

CSR:
1patex15
2platesx12
2plates plus one short minix8
2 plates plus 2 short minix6, drop to one 1 mini, drop to 2 plates, drop to 1 plat
e

Single arm pushdown ss w db curlx3 rounds

Ab coaster+40lbsx10x5 sets (short rest)

Then foam rolled back lasts hips groin calves quads it band for about 10 solid minutes

20 mins eliptical

[Coke]

Good job for both days Steve.

[S_Lusterino]

Thanks terry

CARDIO+EXTRA WORK::

Standing calf raises:x15repsx4 sets

Neck harness:+10lbsx15x3

4 way neck machine: (did both sides and foward, so 3 side)+20x15x3 sets did left side front then right as one set

Cardio:
15 mins eliptical
15 mins bike

[sandman24]

how was the speed on the bench? better explosiveness? and fix that squat! i'll have your video tonight...hopefully

[S_Lusterino]

Yeah it felt much better

[S_Lusterino]

ME bench

Warmups:
As usual

Barx10
95x5
135x3
Add slingshot
225x3
Add shirt
Add 3 board
275x1
315x1 touch
345x1
375x1
405x1 2 board
425x1 2 board

Neutral grip pullup
X10x10x8

Cable row
50x10+monster mini doubled
100x10+monster mini doubled
100x4+2 monster mini doubled, drop both bandsx15

Single arm db press
50x15x2 sets

First time in the shirt in tooo long. Easing back into it!

[Coke]

Nice work in the shirt guy.

[S_Lusterino]

yeah 500 should happen we shall see

[S_Lusterino]

SQ/DL DAY

Warmups:
Ballistic* new shit
Dynamic
Static
Light rolling
Calf stretching* new shit

SQUATS: used 60lb "big daddy" bar/complete comp setup, straight weight
BARX5
ADD SIZE 37 INZER BRIEFS
150X3
Add belt
260x1
350x1
440x2 wanted to try and bang out two reps without ressting at the top, almost fell so did 1 then racked then did 1
490x1
Add extremly light inzer gripper wrap
540x1 brief/knee wrap PR stance was too wide

DL:
ADD single ply INZER HANDCORE/straps down
225x1
315x1
405x1
495x1hands were too close couldent get my chest through as fast as id like -strap down *PR
525x1 belt was too tight/hadda roundback to get down to the bar and chest came through too slow
-strap downPR

GHR:
Bwx10x3 sets

Reverse hyper: have for a count at the top
+60x10x2 sets

Roman chair (knee raises):
x20x3 sets

All and all a satisfing day, was supposed to hit a moderate single for both, 540 is 5lbs off my all time strap down pr in my levithian and 30 lbs below my alltime fullgear meet pr, gotta love. How easy it felt. Been trying out a bit of a more straight foward foot placment, I love itThe deads were ok but I need to pull more frequently I felt out of my groove but it was the first time in the hardcore. 525 is 20lbs off my alltime meet pr, and today was straps down. The reverse hyper killlled me, taking a third set next week couldent handle 3 this week lol

[S_Lusterino]

speed bench/ high volume upper accessary

Warmups

Speed bench aganst short minis (red bands)
Barx5
95x3
150x3x10 sets; 3 thrumb from smooth,3 ring finger on pinky line,4 comp grip

Flat bench:comp setup ring finger on pinky line
225x15

CSR
1PLATEX15
2PLATESX12
2 AND A 25X10
3PLATESX8,DROP TO ONE PLATEX22

Cable row each arm was connected to its own cable did both at same time
50x10 each arm
80x10
120x4,drop to 70x15

Ezcurl ss w rolling db extension
60x15,40x10
70x15,40x10
30+some resistance tube, was hardx15,40x10
20lbsx100 reps(why? Bc I'm an idiot),40x16

Side delt/front delt ss
15 someone was using the 20's so I held each rep @ the top for a countx10,20x20
25x10,25x20
25x10,25x20

Standing calf raises
X12 repsx3 sets randomly inbetwen my arm/sholder supersets


Had a sweet day, trained at one of my buddies (big steve) gym near his crib. Used some weird machines. Got a good pump, the benches they have there are horrible, but luckly they had a texas power bar although the weights were literally the dumbest things I've ever seen. Was feeling it today, banged through all that in 87 minutes, my boy and I just went back to back on the speed work so my rest breaks were prob about 10 seconds lol, how long does it take to do 3 reps and then get setup?

[Coke]

Doing very well man, training is ace.

[sandman24]

440x2 wanted to try and bang out two reps without ressting at the top, almost fell so did 1 then racked then did 1

that was actually the 350 set



540x1 brief/knee wrap
this was 530



525x1
this was 515

you're doing really well, bro, but you keep the worst log i've ever seen.

[S_Lusterino]

The 525* was tens not 5s most of the numberical and typos are just that typos I'm trying to put from my phone. Shits horrible. Onnce 8I get my comp back it'll be easier

[sandman24]

what's 495+20? 515. just sayin.

[S_Lusterino]

Bench:
Warmups
Bullshit sets

135x3+130chain
185x3+130chain
Add shirt
225x1 3board
255x1 3 board
300x1 2 board
325x1 2 board
350x1 2 board
370x1 2 board

Single arm db press(only holding one db)
65x10 each

SHUT IT DOWN

Had numbness in my arm from my pinky up to the longhead of my tri, had me a bit nervous not gonna lie, seems to be better now, its fine tho I hit a ton of acc work on tues. The goal for this day was 500 w acc resistance and I hit that so I can't complain

[Coke]

Ample amount of heavy pressing bro.

[S_Lusterino]

Warmups
Usual dynamic static, rolling work

Squats
Barx5x2 sets
150x3
Add breifs
Add ~150lbs chain
240x1
330x1
Add suit
420x1
470x1
500x1

GHR
Bwx10repsx3sets

Leg extensions
100x8
140x8
170x8
200x8


Rolled/stretched

Stretched again in the shower when I got home focusing on hip flexors and forcing each stretch did them 30 secs each way: quads hip flexors hams glutes calves back

Had a decent day considering My car broke down and I was contorting my body for literally 5 hours to get one stupid hose off and replaced and in the corse of that I missed meals. Also ended up putting one of my training partners who is a 308's levithain on. My old suits don't fit at all. Gonna have to figure that out. Still having a bit of trouble on the unrack but seems to get better each week.

[Steve Acquaro]

Sick squatting tonite big daddy!

[Coke]

Still on point despite the hurdles, nice squats.

[S_Lusterino]

Speed bench

Warmups

10 sets with 100lbs chain and 110 lbs bar weight 3 reps each set


Quick workout hadda go to my moms for dinner (porterhouse/sweet potatoes!)
Gotta start posting more

[S_Lusterino]

been too long since i got on here. had a knee injury thats had me mentallty sidelined for the past month or so( hurt it in football)


ME BENCH

warmups:
statics
dynamics
db aroudn the worlds
sholder horn
traction


FULL RANGE SLINGSHOT:
135x10
185x5
add slingshot
225x4
275x1
315x1
335x1
355x1*pr*

Single arm db aganst light band:
45x10
50x10
hated the setup[ with the bands, decent movement just needa dial the setup in, eneded up dropping the band 60x19 (double arm)

Super setted in with the single arm db was pullups
1 rest 30 seconds
2 rest 30
3 rest 30
4 rest 30
5 rest 30
6 rest 30

Standing Strict SSB military press: (yes u read that right)
+20x10
+60x6
+60x6, drop to +20x9

Light band press downs 100 reps ss w mini band pull aparts 100 reps


decent day, i exploded my shirt last week so i gotta figure out a shirt since i dont have one and everyone we train with is 275 or up or 181 or down, probably never do those light band single arm db again idk i just couldent get them set up right, give the ssb militarys a try u might like em:strong::strong::strong::strong::strong::strong:

[Coke]

Pressing sets are ace, glad to see you resume things in here after the knee injury.

[S_Lusterino]

:hello:De upper

Normal warmups

Bench:
Barx25 cgx2 sets
Bar+50chainx8
Bar+110chainx5
140+110x3reps,7sets (2close 3 mid 2 wide)

170+110x3
200+110x3*pr*

Incline cg:
135x8
225x4
135x8

Wg pulldowns:
80x20
100x20
100x17

Fatbar curls:(85lb bar)
X8x3 sets


Good workout, yes it was a pr on the triple but only bc I've never used that chain weight before(except for speed work), been doing a ton of pullups so wanted to put some high rep work/blood into my back with the pulldowns, the weight is light but I deff felt it. The 140 is a bit heavy for de work the cg could have been faster. Still basically training two days a week untill I can afford to go to the doctor and get my knee looked at. As of this moment ive decided to bench only for the meet in mid nov.

[S_Lusterino]

:ninja::tuttut::omg::evillaugh::indian::clown::boring::outnumber::tuttut:

ME upper

Warmups:
usual shit

Floor press:
135x10
225x3x2 sets
275x3 *pr*
305x1 *pr*:omg:

Dead bench:
135x5x2 sets (cg,normal)
185x5x2 sets both grips
205x5x1 set cg
225x5 normal grip

Tricep death:
225-4boardx5,drop to 3 boardx5, drop to 2 boardx4
185-4boardx5,3boardx5,2boardx5,1boardx5

Cg overhand pulldowns:
80x20
90x20
80x20

WG machine row
90x20
90x20
90x20

stanging machine ez curl ss w ez curl attachment tricep extensions- 3 sets 25 reps extensions 15 curls

Ab tower
150x10x3 sets

nice to hit a pr on the foloorpress the 275 is a pr ive only ever singled that. love the dead benches! they are hard as hell! my suual shit keeping the reps high on back next week its back to pullups. stlong chance my triceps will fall off from the tricep death, ill let you knows know if they do lol

[Coke]

Good deal with those sessions.

[S_Lusterino]

Me bench

Warmups

Barx10
95x10
135x8
225x3 added slingshot
315x2 add 3 board
405x1*pr*
315x6 at 2 board,x1 at 1 board,x1 to chest*****prs everywhere!


Stoped there got to the gym late plan on doin all my accessary tomorrow.