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Lencho
06-24-2007, 01:57 PM
I desperately want to hit a 1500 total. I've never competed and all of my lifts are "gym lifts", but still, it's just something that I want.

My routine currently looks like this:

Wednesday - ME Squat
Friday - ME Bench
Sunday - DE Squat
Tuesday - DE Bench

I'll post vids about once a week, too. Rip them to shreds, if you would. I'm somewhat of a form atheist. :p

Lencho
06-26-2007, 10:04 AM
Speed Bench w/green band
185 x 3 x 8 (various grips)

7th set - This is my first use of bands on DE bench. I tried the wrap-around approach. I'll anchor two bands to either side next time to see what the difference is.

1SkdOFbQSDY

JM Press
195 x 5
195 x 5
195 x 5
195 x 4

4th set - Don't really know why I stopped at four. I didn't get as deep on all of these reps as I perhaps should.

CzlUEui20bA

Rows
285 x 4 x 4

1st set:

wFl8nW5fj1Y

DB Hammer Curls
90's x 6 x 3

Rope Pushdowns
2 x 25

Stretching
I stretched.

Cirino83
06-26-2007, 10:14 AM
Welcome to the boards. You are a big dude with very nice strength...I'll def be following along with this journal.

Lencho
06-26-2007, 10:40 AM
Welcome to the boards. You are a big dude with very nice strength...I'll def be following along with this journal.

Thanks, man. I really appreciate it.

Chubrock
06-26-2007, 10:59 AM
Looks like you've got some great strength man. Should be a good journey.

Lencho
06-26-2007, 11:09 AM
Looks like you've got some great strength man. Should be a good journey.


I hope so!

Thanks for checking out my journal.

Stumprrp
06-26-2007, 04:41 PM
i think ive seen your other videos on youtube man, great stuff!

Lencho
06-26-2007, 06:17 PM
i think ive seen your other videos on youtube man, great stuff!

Thanks, Stump. I've checked out several of your vids, too. Crazy poundages for your age!

Lencho
06-27-2007, 02:18 PM
Suspended GM's
315 x 3
335 x 2
365 x 2
385 x 1
405 x 1
425 x 1

Last set:

1DQ41j7-uJE

Assisted GHR's
BW x 8 x 3

Pulldown Crunches
115 x 12 x 2

Good Mornings
225 x 10 x 3

Comments
I didn't set the pins low enough in the rack for the GM's. Kind of felt like a wasted day. ME Bench Friday.

Lencho
06-29-2007, 08:12 AM
Reverse Band CGBP
315 x 2
335 x 2
365 x 1:
zV00kl0MVKE

385 x 1:
wmxyTRQRcf4

390 x 0:
0Y32ZfmwxeM

Decline Skullcrushers
120 x 10
130 x 8
130 x 8

Pullups (sup. grip)
BW x 8 x 4

Incline DB Hammer Curls
40's x 8 x 3

Rope Pushdowns
1 x 30

Stretching


Comments
Well, I can't say how much the bands are going to benefit me over the long haul, but I do know that using them is fun! You can really see where the sticking point is, especially on the rep I failed on. Today was worthwhile, but more singles are going to be needed to make these WO's more challenging. Slowly but surely, I'll get there. I did the decline skulls with a straight bar today, just to see how it felt. Me likey. I hadn't done pullups in a while, and I surprised myself a little bit. I did the four sets in under four minutes. Overall great WO. :)

Chubrock
06-29-2007, 09:36 AM
How's you like the reverse bands on the CG?

Lencho
06-29-2007, 11:21 AM
How's you like the reverse bands on the CG?


First time doing reverse bands, so I'll have to say it was... interesting. One thing's for sure - I can clearly see the sticking point when watching the vids.

Thanks for the response.

Stumprrp
06-30-2007, 01:41 PM
i thought reverse bands were awesome bro, nice weight.

as for the gm's, try to use a little more hips then squatting it up, good weight though man.

Lencho
07-02-2007, 09:37 AM
i thought reverse bands were awesome bro, nice weight.

as for the gm's, try to use a little more hips then squatting it up, good weight though man.

Yeah, the GM's were ugly. "Squatting it up" is a pretty accurate description.

Actually, I think I'm going to ditch the GM's as an ME exercise for now. My lower back is not a weak point, so I'm going to stick them on DE day and work in the 4-6 rep range.

Thanks, Stump.

Lencho
07-02-2007, 09:37 AM
Box Squats (~10.5 in., blue bands)
225 x 8 x 3 (45 sec. rest)

Power Cleans
185 x 3 x 3

Comments
I did some reading about DE work on Saturday, and it was reiterated to me that the number one goal of dynamic effort is speed. I had been doing 245 lbs., but I dropped it to 225 and focused on exploding off of the box. I was short on time and had forgotten my chalk, so I did some semi-light power cleans just to work on form and got out of there.

Lencho
07-03-2007, 11:51 AM
Speed Bench w/doubled blue bands
185 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
155 x 3
155 x 3

7th set:

XyE171UrGWo

JM Press
200 x 4 x 4

Rows
295 x 3 x 4

3rd set:

HTutVJ5ZpgY

Alt. DB Curls
55's x 10,10 (R,L) x 2
Supersetted with:
Rope Pushdowns
50 x 25 x 2

Stretching

Comments
Last week I wrapped the green band around my body on DE bench; this week, I doubled a blue band on each side and anchored it with a DB. I like this way better. The third rep of the first set @ 185 lbs. was kind of a grind, so I dropped the weight. Speed is the key, and I wasn't getting much. By my sixth set, the bar was moving too slow again, so I dropped down to 155 lbs. for the last two sets. JM Press felt alright, but I'm going to shelf it for a few WO's. The rows felt great, but I think I'm getting to the point where form might be starting to break down a little too much, even for me. We'll see. I did 2 reps of BB curls with 135 lbs., but the elbow started acting up real quick-like, so I stopped and went with the DB's. Overall great WO.

Lencho
07-05-2007, 06:49 AM
Box Squats (~13.75")
365 x 1
385 x 1
395 x 1
405 x 1

3rd single:

EeAgjIPrbgc

Final single:

wMRyduA0YMc

Leg Curls
160 x 10
175 x 10
175 x 10

Olympic GM's
225 x 8 x 3
Supersetted with:
Decline Situps
+30 x 12 x 3

Comments
The suspended GM's didn't work out so well for me last week, so I went back to box squats. Only this time, I added a plate to my stack, which puts me at just under 14". And of course, I leaned forward a little too much. I worked out at the gym near my house today, and their seated calf machine doesn't have a wide seat like I'm used to, so I did some leg curls instead of the GGHR's.

Clifford Gillmore
07-06-2007, 05:57 AM
Awesome work in here! Your like a bigger stronger version of me lol, I look forward to keeping up with this journal. I've got to start posting vids like you for nearly every session.

For using the avg bands on the bench, why not try to use a comp bench and loop the band under the bench, so you have a band end on each end of the bar?

Lencho
07-06-2007, 09:33 AM
Reverse Band CGBP
365 x 1
375 x 1
385 x 1
390 x 0
365 x 1
375 x 1
385 x 1

Here's another failed 390 attempt. I fought this mother *****er like a prize marlin, but to no avail. :mad:


UaXyenyA420


Reverse Grip Pushdowns
70 x 12
90 x 10 x 3

BTN Pulldowns
190 x 12
205 x 10
205 x 10

Stretching

Incline DB Flyes
50 x 12
50 x 10

Comments
Decent workout. Even though I failed at 390 lbs. again, I still got in twice as many singles as last time. Also, on my second to last rep (375 lbs.), I noticed that the bar bar was sitting too far back on my fingers. I have a tendency to do this on CG, so I shifted my hands on the way down and ended up hitting it pretty easily. It was by far my best rep. Everything else felt great. :)

Lencho
07-06-2007, 09:44 AM
Awesome work in here! Your like a bigger stronger version of me lol, I look forward to keeping up with this journal. I've got to start posting vids like you for nearly every session.

For using the avg bands on the bench, why not try to use a comp bench and loop the band under the bench, so you have a band end on each end of the bar?


Thanks for the comments. :)

I'm not quite sure I'm following you on the band placement idea. I know what you mean about looping it under, but I DO have a band on each end of the bar. Could you explain a little more, please?

Stumprrp
07-06-2007, 01:17 PM
dude you were so close!!! next time try to get some leg drive so you get it up a little faster before the bands deload.

Keith
07-06-2007, 01:36 PM
You're a big and strong dude! Your vids are awesome too! I love how you post them every session; great idea to critique on your form. However, there's not a whole lot to critique on, your form is almost textbook.

Lencho
07-06-2007, 02:57 PM
dude you were so close!!! next time try to get some leg drive so you get it up a little faster before the bands deload.

Any tips on leg drive, Stump? I just started trying to bench with more of a PL style, and I'm having to figure it out as I go. Leg drive is something that you can read a lot about, but it's hard to get a feel for it.


You're a big and strong dude! Your vids are awesome too! I love how you post them every session; great idea to critique on your form. However, there's not a whole lot to critique on, your form is almost textbook.

Thanks, Keith. I appreciate the comments. :)

RedSpikeyThing
07-06-2007, 03:07 PM
crazy strength man! You may have missed the 390 because you did 385 right before it. Try going straight from 375 to 390 and see what happens.
BTW you're brave to be doing box squats on a stack of 45s....I'd definately knock them all over the place lol

Lencho
07-06-2007, 09:24 PM
crazy strength man! You may have missed the 390 because you did 385 right before it. Try going straight from 375 to 390 and see what happens.
BTW you're brave to be doing box squats on a stack of 45s....I'd definately knock them all over the place lol


Thanks, Red. :)

The 45's are the hard rubber kind, so I don't worry about any slippage. There's know way I would do them with regular iron plates.

Thanks for the idea on the progression, too.

Fuzzy
07-07-2007, 08:39 AM
Wow, so sticking to this journal.

I love the regular vids.

Lencho
07-11-2007, 12:09 PM
Wow, so sticking to this journal.

I love the regular vids.

Thanks, Fuzzy.


I just got back from Vegas, so it'll be Friday before I hit the gym again. :)

Lencho
07-13-2007, 08:27 AM
Box Squats (12" box, small bands)
225 x 2 x 10

Suspended Good Mornings
315 x 4 x 3

Sissy Squats
+25 x 10 x 2

Pulldown Crunches
115 x 12 x 3

Comments
This was the best I've felt doing the speed work. I was really focused on flying off the box. I got the GM's right this time; they felt great. The break seems to have done me just right.

Lencho
07-19-2007, 09:01 AM
Elevated Deadlifts (~1.5")
495 x 1
505 x 1
515 x 1
495 x 1

1st single:
O2lo0OBEaUw

2nd single:
zwLAWhu8PPM

3rd single:
36bJF18G-k8

GHR's (Assisted)
BW x 8 x 3

1st set:
REvIMCeLuhI


Hyperextensions
+45 x 10 x 2
Supersetted with:
Decline Situps
+30 x 12 x 2

Comments
It felt good to deadlift again. I had planned on doing six singles, but the I remembered the Heavy Singles program that has worked well for me in the past. It calls for no more than four heavy singles for the deadlift, so I decided to stop there. Besides, something was just telling me that I had done enough today. I almost got an unassisted GHR, but my butt was too high in the air, so I'm not going to count it. Almost there, though!

I plan on doing the elevated DL's again next week, then trying some reverse band pulls for a few weeks before going for the big pull.

EDIT: Also, I weighed myself today for the first time in a while - 261 lbs.

Cirino83
07-19-2007, 09:23 AM
damn strong dl's man. Are you standing on weights? Are'nt you worries about them slipping? very impressive pulls..you made it look effortless

Lencho
07-19-2007, 09:41 AM
damn strong dl's man. Are you standing on weights? Are'nt you worries about them slipping? very impressive pulls..you made it look effortless


Yeah, I'm standing on a couple of 45's. They are made of hard rubber, so I don't worry about slippage. I use a stack of them for box squats, too.


Thanks for the comments.

Lencho
07-20-2007, 07:51 AM
Low Incline Bench (~20 deg.)
295 x 1
305 x 1
310 x 1
310 x 1
295 x 1
300 x 1
300 x 1

6th single (300 x 1):
OjGP4u9dnyo


OH DB Extensions
120 x 8 x 3
Supersetted with:
Seated Lateral Raises
30's x 15 x 3

Pulldowns (sup. grip)
225 x 8 x 3

Rope Pushdowns
50 x 25 x 2

Comments:
I wanted an unimpeded, full ROM ME lift for the next few weeks, so I chose the low incline. I felt stronger on the last three singles than I did on the first four. I guess it took some adjustment. Also, the seat doesn't fold up any higher, so I find myself sliding down a bit. You can see in the vid how this causes me to let my butt come up some. I had been neglecting the delt work at home, so you'll see that in here from now on. Overall great WO.

RedSpikeyThing
07-20-2007, 03:50 PM
nice benching! That DL was sick man....incredible strength. How tall are you? You don't look like you weigh 261 at all

Lencho
07-20-2007, 03:58 PM
nice benching! That DL was sick man....incredible strength. How tall are you? You don't look like you weigh 261 at all


I am 6'4".


Thanks for the comments, Red. :)

bjohnso
07-20-2007, 04:10 PM
Daaaaamn, you JM press more than HB! You are incredibly strong, you look like you should be repping that 500lb DL!

Lencho
07-21-2007, 07:46 AM
Daaaaamn, you JM press more than HB! You are incredibly strong, you look like you should be repping that 500lb DL!

I hadn't done any deadlifting in a while, so I didn't quite push it as hard as I could've. Next week, maybe.

Thanks for the comments, but I'm not sure if I'm moving more weight than HB on anything. I'm close on a couple of lifts, but that dude is a beast!

bjohnso
07-21-2007, 11:16 AM
Yeah he is. I can see you giving him a run for his money in the thread-coolness aspect.

Lencho
07-23-2007, 07:02 AM
Speed Pulls
315 x 1 x 10 (30-45 sec. rest)

Good Mornings
275 x 5
315 x 5 x 3

Seated Leg Curls
240 x 8 x 2

Seated Calf Raises
90 x 20
135 x 15
135 x 15

Pulldown Crunches
120 x 12 x 2

Comments:
Decent WO today. I finally did some calf work. That's about it.

bjohnso
07-23-2007, 03:02 PM
Very nice sir.

Lencho
07-25-2007, 07:27 AM
Very nice sir.


Thank you, sir.

Lencho
07-25-2007, 07:27 AM
Speed Bench w/doubled blue bands
135 x 3 x 8 (regular grip)

CGBP
275 x 3
255 x 5
245 x 5

DB Shoulder Press
80's x 6
90's x 4

Chest Supported Rows
225 x 5
225 x 5
180 x 6

2nd set:
kePvD_83RYk


3rd set:
VNXq5IRMT8c

Scott Curls
70 x 12
85 x 12
85 x 10

3rd set:
s-Li7FoJn6Q


Comments
Speed bench felt okay. I think I'm going to go w/o bands next time. CGBP was tough. I thought I would get at least five in the first set, but no go. This was the first shoulder pressing I had done in a while; the 90's were damn hard. I was going to drop back down to the 80's for a third set, but some tool came along and set his towel and water on the seat so that he could do some EZ bar curls standing right behind it. I would've asked him to move, but my tri's were completely shot. I did chest-supported rows in place of bb rows this week. I like them okay, but that apparatus is not made for the tall. I took a vid of the Scott curls, too. I think you're supposed to try and keep your elbows pointed slightly more toward the ceiling than I do.

ME Deadlifts tomorrow.

bjohnso
07-25-2007, 07:32 AM
Nice numbers. DB presses and rows are looking beastly. Is there some reason you do the DB presses seated rather than standing?

Lencho
07-25-2007, 10:20 AM
Nice numbers. DB presses and rows are looking beastly. Is there some reason you do the DB presses seated rather than standing?


Probably just to use more weight. :D

I don't know, really. I like standing barbell presses, but for some reason standing with DB's never felt comfortable.

bjohnso
07-25-2007, 10:39 AM
Yeah, it's also a lot more difficult to get the dumbells up to your shoulders in a standing position.

Lencho
07-27-2007, 10:53 AM
Elevated Deadlift
495 x 1
515 x 1
535 x 1

3rd single:
q8R_zjcOmHM

GHR's (assisted)
BW x 8 x 3

Decline Situps
+30 x 12 x 3

Comments
As you can see, the 535 felt heavy. For some reason, I didn't feel quite as good as I did last week during this WO. I'm tired.

bjohnso
07-27-2007, 03:19 PM
You're pulling some big weight. Nice lift!

Lencho
07-27-2007, 03:30 PM
You're pulling some big weight. Nice lift!


I hope it's big enough. I entered this comp set for 8/10.

http://www.supershowexpo.com/titans.php

I've never competed before, and I'm sure there will be some monsters there. Still, I figured it would be fun. I'm going to give 605 a try.

bjohnso
07-27-2007, 05:26 PM
Good luck Lencho! The way you pulled that 495 in the earlier video, I believe you have 605 in you.

KevinStarke
07-27-2007, 06:39 PM
Strength is really impressive, good luck at the meet man.

Lencho
08-18-2009, 07:48 AM
2-board Press
335 x 2
345 x 2
350 x 2
355 x 1
365 x 1

Wide Neutral Grip Pulldowns w/Fat Bar
176 x 15
176 x 12
187 x 12
187 x 10

Rope Pushdowns
66 x 15
66 x 15
66 x 15
66 x 12

Allen Core Wheel
20/20 ("steps" forward/backward)
20/20
20/20

Shoulder Prehab
Plenty

Lencho
08-20-2009, 07:33 AM
Box Squats
335 x 2
365 x 2
add Preds
405 x 2
425 x 2
455 x 1
505 x 1

GHR's
BW x 10 x 4

GM's w/ Strong Band
Band x 15 x 3

Ab Strap Pulldowns
66 x 15 x 4

Clifford Gillmore
08-20-2009, 01:23 PM
Welcome back to WBB! I took a little hiatus myself :)

Lencho
08-22-2009, 11:00 AM
Bench Press
275 x 5 x 4

Rows
275 x 3 x 5

Standing DB Press
53 x 20
53 x 15 x 2

Hammer Grip Decline Skullcrushers
110 x 10 x 3

Face Pulls
66 x 15 x 3

Lencho
08-24-2009, 02:57 AM
Deadlift
365 x 1 x 10

Roman Chair Situps
25 x 15 x 2

Lencho
08-25-2009, 10:08 AM
2-Board Press w/shirt
335 x 2
355 x 2
375 x 1
390 x 1
to chest
365 x 1

Pulldowns w/Rotator Bar
187 x 12 x 4

DB Floor Press
83 x 10
93 x 10
103 x 10

Ab Pulldowns
88 x 15 x 3

Lencho
08-27-2009, 12:05 AM
Deficit Deadlift - 3.5"
425 x 3
475 x 2
505 x 1
515 x 1

Squats
275 x 8
295 x 8
315 x 10
315 x 10

GHR's
BW x 8 x 2

Lencho
08-28-2009, 11:54 PM
Bench Press
275 x 8
275 x 8
275 x 6
275 x 7

Rows
285 x 3 x 5

Incline DB Press - ~60 deg.
73 x 15 x 3

Rope Pushdowns
66 x 15 x 3

Prowler
Prowler x 50 yds.
Prowler + 50 lbs. x 50 yds. x 5
Prolwer x 50 yds.

Lencho
08-31-2009, 07:39 AM
3-Board Press
335 x 3
355 x 2
385 x 0
365 x 1
365 x 1
375 x 0

Pulldowns
187 x 12 x 3
187 x 10 x 1*

Rack Lockouts - #10
385 x 5
405 x 5
425 x 5
445 x 5

Lencho
09-01-2009, 11:10 PM
Box Squats - 13.5"
315 x 2
345 x 2
365 x 1
add suit (straps down)
405 x 2
425 x 2
455 x 1
475 x 1

Good Mornings - Cambered Bar
245 x 5 x 3

GHR's
BW x 10 x 3

Core Wheel Planks
45 lbs. x 45 sec. x 3

Lencho
09-04-2009, 07:47 AM
Speed Bench - var. grips
225 x 3 x 8

Singles
275 x 1
295 x 1
315 x 1
335 x 1

Pullups
BW x 10
BW x 8

Rows
290 x 3 x 4

DB Floor Press
103 x 12
113 x 10
113 x 10

Prowler
Prowler x 50 yds. x 1
Prowler +90 lbs. x 50 yds. x 4

Coke
09-04-2009, 08:13 AM
Got some fine efforts going on in here Lencho, props.

Lencho
09-04-2009, 10:12 AM
Got some fine efforts going on in here Lencho, props.


Thank you. I appreciate it.

Lencho
09-07-2009, 06:14 AM
1-Board Press w/shirt
335 x 2
355 x 1
355 x 1
365 x 1
375 x 1
385 x 1
375 x 0 (no board)

Pulldowns w/Fat Bar
187 x 10 x 4

OH DB Extensions
83 x 10
83 x 15
83 x 15

Prowler
50 lbs. x 50 yds. x 5

Lencho
09-08-2009, 10:59 PM
Deadlift
475 x 1
add suit:
525 x 1
525 x 1
545 x 1

Squats
275 x 6
315 x 6
335 x 6
365 x 6

GHR's
BW x 10
BW x 10
BW x 10 (wide)
BW x 10 (wide)

Core Wheel Planks
+45 lbs. x 1:00 x 2

Lencho
09-11-2009, 09:16 AM
Bench Press
275 x 10
275 x 10
275 x 8
275 x 6

Pulldowns - Rotator Bar
187 x 10 x 4

Standing DB Press
53 x 15 x 3

Rope Pushdowns
71 x 12 x 3

Coke
09-11-2009, 04:48 PM
Numbers are looking good overall man.

Lencho
09-14-2009, 02:31 PM
Numbers are looking good overall man.


Thanks.

Lencho
09-14-2009, 02:33 PM
3-Board Press w/shirt
365 x 2
385 x 2
405 x 1
405 x 1
385 x 2

Pullups - Wide Hammer Grip
BW x 10 x 2
BW x 8 x 2

5-Board CGBP
315 x 5
335 x 5
335 x 3
335 x 3

Bradford Press
115 x 12 x 3

Rope Pushdowns
44 x 20 x 2

Lencho
09-16-2009, 07:52 AM
Squats w/suit
455 x 2 (straps down)
475 x 1
505 x 1
535 x 1
555 x 1

Sumo SLDL
335 x 5 x 4

Lencho
09-17-2009, 10:27 PM
Bench Press
280 x 8
280 x 8
280 x 6
280 x 7

Rows
285 x 4 x 4

CGBP
225 x 8 x 3

Standing DB Press
53 x 15 x 3

Rope Pushdowns
66 x 15 x 2

Coke
09-18-2009, 08:34 AM
Very nice job for both days bro.

Lencho
09-21-2009, 07:54 AM
Bench Press w/shirt
3-board
335 x 2
2-board
365 x 1
touch
375 x 1
375 x 1
375 x 1

Pulldowns
198 x 10 x 4

DB Floor Press
113 x 8 x 3

Prowler
50 lbs. x 50 yds. x 4

Lencho
09-21-2009, 07:55 AM
Very nice job for both days bro.



Thanks.

Lencho
09-23-2009, 08:08 AM
Deadlift
495 x 1
515 x 1

Squats
225 x 8 x 2

GHR's
BW x 10 (narrow)
BW x 10 (wide)

Core Wheel Planks
+45 lbs. x 1 min. x 2

Lencho
09-25-2009, 08:00 AM
Bench Press
225 x 5 x 3

Low Cable Rows
3 x 10

Shoulder Prehab

Prowler
50 lbs. x 50 yds. x 1
140 lbs. x 30 x 4
50 lbs. x 50 yds. x 1

Lencho
09-28-2009, 08:35 AM
2-Board Press
335 x 2
365 x 0
350 x 1
350 x 1
335 x 2

One-Arm DB Rows
133 x 12
143 x 12 x 2

High Incline DB Press
93 x 8 x 3

5-Board CGBP
315 x 5 x 3

Prowler
50 lbs. x 50 yds. x 5

Lencho
09-30-2009, 07:20 AM
Box Squat - 15.5"
warmup:
Bar x 10 (OH Squat)
Bar x 8/Bar x 8 (GM's)
135 x 8
225 x 6
275 x 4
315 x 3
365 x 2
405 x 1
add briefs & box
425 x 3
445 x 2
475 x 1
510 x 1
525 x 1

GHR's - light band, triple looped
BW x 6 x 3

Core Wheel Planks
+45 lbs. x 60 sec. x 2

Coke
10-01-2009, 11:02 AM
Moving around big weights man!!

Lencho
10-01-2009, 02:49 PM
Thanks. I'm trying.

Lencho
10-02-2009, 07:39 AM
Bench Press
280 x 10
280 x 8
280 x 8
280 x 7

Pulldowns - var. grips
198 x 10 x 4

Standing DB Press
53 x 20 x 3

Rev. Grip Pushdowns
71 x 12 x 3

Lencho
10-07-2009, 07:36 AM
Box Squats ~15.5"
Pro Ace Squatter plus Centurion Boxer Briefs
455 x 1
505 x 0
remove suit, leave briefs on
495 x 1
515 x 1
535 x 1
545 x 1

GHR's
Light Band x 6 x 3

Core Wheel Planks
+45 lbs. x 70 sec. x 2

Lencho
10-09-2009, 08:16 AM
Bench Press w/shirt
3-board:
335 x 3
2-board:
350 x 2
365 x 1 x 2
1-board:
375 x 1
385 x 0
touch:
365 x 0

One Arm DB Rows
163 x 12 x 2

Prowler
180 lbs. x 30 yds. x 4

Lencho
10-12-2009, 07:29 AM
Bench Press
185 x 3 x 8 (var. grips)

Pullups
BW x 8 (close)
BW x 8 (normal)
BW x 8 (sup.)
BW x 6 (wide)

Standing DB Shoulder Press
58 x 15 x 3

OH DB Extensions
83 x 15 x 3

Shoulder Prehab

Coke
10-12-2009, 11:39 AM
In a nice stride with the training bro.

Lencho
10-13-2009, 07:35 AM
In a nice stride with the training bro.


Thanks, bro. Feeling good, just wish I could figure out the bench press.

Lencho
10-14-2009, 07:36 AM
Box Squats - 15.5" (w/ Preds)
475 x 1
495 x 1
515 x 1
555 x 1
475 x 2

GHR's w/band
Purple x 7 x 3

Lencho
10-16-2009, 07:41 AM
Bench w/shirt
335 x 3 no touch
355 x 2 no touch
365 x 1 no touch
375 x 1 no touch
385 x 1 touch

One-Arm DB Rows
173 x 8 x 3

Rope Pushdowns
3 x 15

Cuban Rotations
3 x 20

Coke
10-16-2009, 10:18 AM
Good job back-to-back dude.

Lencho
10-19-2009, 07:32 AM
Thanks.

Lencho
10-19-2009, 07:34 AM
DE Bench
195 x 3 x 8, var. grips

Pulldowns - Rotator Bar
198 x 10 x 3

Standing DB Shoulder Press
58 x 20 x 2
58 x 19

OH DB Extensions
83 x 15 x 3

Roman Chair Situps
1 x 15

Face Pulls
55 x 15 x 2

Lencho
10-21-2009, 07:52 AM
Deadlift
raw
475 x 1
w/ suit
525 x 1
575 x 1

GHR's
BW x 10 x 4 (var. widths)

Coke
10-21-2009, 09:28 AM
Impressive numbers with the deads, props

Lencho
10-21-2009, 10:35 AM
Impressive numbers with the deads, props


Thanks again. Felt pretty good. Meet is 2 1/2 weeks away, and I feel good about being able to pull over 600.

Lencho
10-23-2009, 08:27 AM
Bench Press
2-board
315 x 2
335 x 1
350 x 1 x 4
3-board
365 x 1
375 x 1
375 x 1

One-Arm DB Rows
183 x 12 x 2

Coke
10-23-2009, 08:51 AM
That's some damn good benching and db rows as well.

Lencho
10-27-2009, 10:48 PM
I appreciate that.

Lencho
10-27-2009, 10:52 PM
Squats
raw:
425 x 1
add Centurion boxer briefs:
475 x 1
515 x 1
add Super Centurion suit:
565 x 1
add knee wraps:
595 x 1


Note:
Open @ 606

Coke
10-28-2009, 10:27 AM
Huge squats, very nice Lencho.

Lencho
10-28-2009, 12:57 PM
Huge squats, very nice Lencho.



Thanks. Here's a vid:



b-mACEHZRDc

Lencho
11-11-2009, 08:02 AM
Squats
315 x 8 x 3

Sumo SLDL
335 x 8 x 2

Landmines
35 x 20 x 3

Preacher Cable Curls
55 x 10,9,8,7,6

Lencho
11-16-2009, 08:18 AM
Box Deadlift - 1" below knee
425 x 3
475 x 3
495 x 3
445 x 3

GHR's w/Purple Band
3 x 6

BB Lunges
115 x 10 x 2

Spud Abs
77 x 15 x 3

Coke
11-16-2009, 08:38 AM
Fine session(s) overall guy.

Lencho
11-18-2009, 07:43 AM
Fine session(s) overall guy.


Thanks, bro.

Lencho
11-18-2009, 11:01 AM
2-Board Press
315 x 3
325 x 3
320 x 3

Pullups
+25 x 6
+35 x 5
+35 x 5

Seated DB Shoulder Press
83 x 5
93 x 4
83 x 5

CGBP
225 x 6
245 x 5
245 x 4

Core Wheel Planks
+45 x 45 sec. x 2

Lateral Raises w/band
Mini x 15 x 2

Lencho
11-20-2009, 09:02 AM
Squats
315 x 10 x 3

GHR's - wide foot placement
BW x 10 x 3

Good Mornings
225 x 6
185 x 8

Barbell Calf Raises
315 x 15 x 3

Lencho
11-23-2009, 07:58 AM
Incline Bench Press
205 x 8 x 3

Bradford Press
95 x 20
95 x 15 x 2

Rope Pushdowns
55 x 20 x 2

Coke
11-23-2009, 05:51 PM
Nice flow going with the efforts man.

Lencho
11-25-2009, 07:34 AM
Nice flow going with the efforts man.



Thanks, bro.

Lencho
11-25-2009, 07:38 AM
Box Squats - 13.5"
335 x 3
365 x 3
385 x 3
405 x 3

GHR's w/band
Light x 7 x 3

Band Good Mornings
Strong x 15 x 3

Bent Knee Claf Raises
50 x 25 x 3

Spud Abs
66 x 15 x 3

Lencho
12-02-2009, 08:40 AM
3-Board Press
325 x 3
345 x 3
335 x 3

WG Pullups
+35 x 3 x 5

Standing Military Press
135 x 5
145 x 4
150 x 3

5-Board CGBP
315 x 5 x 3

Band Face Pulls
Light x 20 x 2

Band Pull-Aparts
Medium x 15 x 2

Lencho
12-02-2009, 10:12 AM
Dynamic Effort
Week 1 - bands, 50% raw for 9 triples w/ three grips; 4 board (leave the bands on!) for 3-5 sets of 5
Week 2 - bands, 50/55/60 raw for 9 triples w/ three grips; 5 board (leave the bands on!) for 3-5 sets of 5
Week 3 - straight weight for reps, work up to 5RM raw, closeish grip; 3-5 sets of 4 board, or drop it if you are tired/beat up
Week 4 - chains, same as week 1
Week 5 - chains, same as week 2
Week 6 - straight weight, work up to 5 RM with different grip than week 3
Week 7 - repeat

Max Effort
Week 1 - full range raw (bench v. bands, bench v. chains, reverse band)
Week 2 - partial range raw (2 board, 3 board, 4 board, floor press)
Week 3 - shirt work (1 board, 2 board, 3 board)

Coke
12-02-2009, 07:54 PM
Training is looking very good bro.

Lencho
12-04-2009, 07:50 AM
Training is looking very good bro.


Thanks, bro. I've been feeling pretty good lately.

Lencho
12-04-2009, 08:30 AM
Box Squats - 15.5"
275 x 2 x 8

Bulgarian Split-Squats
BW x 12 x 2

GHR's
BW x 12 x 2 (wide)
BW x 12 x 2 (narrow)

Coke
12-04-2009, 09:08 PM
Short and sweet day with the squats dude.

Andalite
12-06-2009, 01:38 PM
Hey sir,

I just thought I'd drop by, subscribe and say hi :)

Lencho
12-07-2009, 09:49 AM
Short and sweet day with the squats dude.

Yep.



Hey sir,

I just thought I'd drop by, subscribe and say hi :)


Yo.

Lencho
12-07-2009, 09:50 AM
Speed Bench - doubled minis
185 x 3 x 9

4-Board Press - doubled minis
225 x 5
255 x 5
255 x 5
255 x 5

Pulldowns - rotator bar
200 x 10 x 3

Standing DB Press
58 x 15 x 3

Lencho
12-09-2009, 07:32 AM
Deadlift
425 x 2
475 x 2
515 x 2

GHR's w/band
Light x 8 x 3

(lowered foot pad - did not like)

Single-Arm DB Rows
173 x 8 x 3

Spud Abs
76 x 15 x 3

Andalite
12-09-2009, 11:56 AM
Awesome Deadlifts, sir.

Coke
12-10-2009, 09:28 AM
Both days were real solid, especially the heavy db rows and deads.

Lencho
12-11-2009, 08:20 AM
Awesome Deadlifts, sir.


Both days were real solid, especially the heavy db rows and deads.


Thank you both.

Lencho
12-11-2009, 08:27 AM
Bench Press w/shirt
335 x 3 - 4-board(narrow grip)
355 x 2 - 3-board
365 x 2 - 2-board
375 x 1 - 1-board
375 x 1 - touch

Pullups
+35 x 5 x 3

Military Press
140 x 5 x 3

Rope Pushdowns
66 x 15 x 3

Barbell Curls
95 x 12 x 3

Face Pulls
66 x 15 x 2

Lencho
12-16-2009, 09:12 AM
Box Squats w/doubled minis
275 x 2 x 8

Rows
275 x 5 x 3

Walking Lunges
43 x 10 x 2

Andalite
12-16-2009, 11:46 AM
Cool workout, sir!

Lencho
12-18-2009, 08:53 AM
Bench Press - doubled red mini's
185 x 3 x 9

4-board CGBP - doubled red mini's
225 x 5
235 x 5
235 x 5
235 x 5

Pulldowns - neutral wide grip, fat bar
200 x 12 x 3

Incline DB Press
75 x 12 x 3

Fat Bar Curls
90 x 12 x 3

Andalite
12-18-2009, 10:48 AM
Are you planning on a meet, sir?

Lencho
12-18-2009, 11:31 AM
Are you planning on a meet, sir?



Maybe an SPF meet in March. Definitely a USAPL meet in April.

Andalite
12-18-2009, 01:06 PM
Maybe an SPF meet in March. Definitely a USAPL meet in April.
Awesome. Needless to say: good luck :)

Lencho
12-21-2009, 07:42 AM
Thank you.

Lencho
12-21-2009, 07:43 AM
Box Squats w/briefs
435 x 3
475 x 3
455 x 3

Spud Abs
90 x 15 x 3

Coke
12-21-2009, 10:26 AM
The box squats are looking great guy.

Lencho
12-22-2009, 07:58 AM
The box squats are looking great guy.



Thanks, bro.

Lencho
12-22-2009, 08:02 AM
2-Board Press
315 x 3
330 x 3
325 x 3
350 x 1
355 x 0

Pullups
+40 x 3 x 5

Standing OH Press
145 x 3 x 5

Spud Pushdowns
65 x 15 x 2

Barbell Curls
95 x 15 x 2

Band Face Pulls
red mini's x 15 x 2

Andalite
12-22-2009, 01:44 PM
Those are some terrific pull-ups, sir.

Andalite
01-02-2010, 12:09 AM
Happy New Year! :)

Coke
01-03-2010, 12:33 AM
Good job throughout man.

Lencho
05-14-2010, 08:15 AM
Standing Calf Raise
365 x 10
405 x 8
405 x 8
455 x 8
455 x 8
455 x 8
455 x 8

Fat Bar Reverse Curl/OH Extension/BTN Press
65 x 8 x 7

Ab Wheel - kneeling
6 x 5

Lencho
05-14-2010, 09:59 PM
Squat
405 x 1 x 15

Row
295 x 4 x 5

CGBP
295 x 1 x 15

Lencho
05-18-2010, 07:19 AM
Front Squat
275 x 1 x 12

Pullup
45 x 3
55 x 3
65 x 3
80 x 3 x 4

BTN Push Press
205 x 1 x 12