No the ones that were stronger than me lift @ 275.
Printable View
Close Grip Bench
135 x 10
135 x 10
225 x 5
275 x 2
315 x 2
335 x 1
375 x 2
385 x miss
Wide Grip Bench
225 x 5
275 x 5
315 x 5
335 x 6
Cable Pushdowns
Incline DB Flies
40 x 10
65 x 8
65 x 10
Nice CGBPs. How close together are your hands on them?
My index fingers are right where the knurling ends, thumbs are on the smooth part of the bar in the middle.
I'm only 100lbs behind you're close grips. Look out.
I'll race you to 500
12" Box Squats, wide stance (as wide as my feet would go in the rack)
135 x 10
225 x 5
315 x 5
365 x 2
405 x 1
435 x 1
455 x 1
405 x 3
385 x 5
385 x 5
Front Squats
275 x 10
DB Hammer Curls
40 x 10
55 x 5
60 x 8
60 x 7
50 x 10
Felt like complete shit today. Light headed, constantly out of breath, no energy, etc. Still have a massive headache. I also fucking suck at squats the wider my stance gets.
Arnie Press
40 x 10
60 x 6
80 x 5
90 x 10
DB Rear Delt Row
45 x 10
55 x 5
60 x 10
60 x 8
Seated DB Lateral Raise
35 x 10
40 x 10
40 x 10
Reverse Grip Pushdowns
Incline DB Flies
40 x 15
50 x 15
50 x 15
DB Front Raise
35 x 10
35 x 10
35 x 10
Get your whole core whipped into shape. Do things you don't usually do. Hard things, weight behind your head sit ups, toes to bar, windshield wipers. Look up hamstring mobility and do it. My back is getting a lot better since I've started doing these things.
DB Pullovers
40 x 10
40 x 10
60 x 10
60 x 10
SLDL
135 x 10
225 x 10
315 x 5
405 x 5
405 x 5
Wide Grip Lat Pulldown
150 x 10
200 x 5
250 x 5
270 x 9
270 x 8
EZ-Bar Curls
75 x 10
95 x 5
125 x 5
145 x 5
115 x 8
115 x 8
Strong SLDLs, bro.
Thanks man. Been kind of half-ass deloading so I was taking it easy.
Close Grip Bench
135 x 10
135 x 10
225 x 5
275 x 3
315 x 2
355 x 4
Wide Grip Bench
225 x 5
275 x 5
340 x 6
Lying Tricep Extension
60 x 10
80 x 10
95 x 5
115 x 5
145 x 8
125 x 10
DB Flies
40 x 12
40 x 12
40 x 12
Close Grip felt like shit, spotter had to help me with the 4th rep. Wide Grip felt strong, might have been a pr. I dunno...
The best is yet to come with your benching, especially with you giving the close grips priority.
Damn bro, that's a lot to wide grip after the heavy CGs. Nice job.
Thanks guys.
Kind of a reload today. Had to rush my session, flying down to Florida to see my sister in a couple hours.
High Bar ATF Squat
135 x 10
135 x 5
225 x 5
315 x 3
365 x 2
395 x 5
365 x 6
Alternating DB curls
35 x 10
45 x 10
45 x 10
45 x 10
Going to order my next cycle when I get back home next week. 500 bench here I come.
Wide Grip Bench
135 x 10
135 x 10
225 x 5
275 x 3
315 x 2
350 x 5
315 x 10
Pushdowns
DB Extensions
Ordered my goodies today. Real fuckin pumped for this next cycle considering what I gained from the first one, and the condition I was in then vs now. My plan is to cut for the first 6 - 8 weeks and then just eat normally for the last 6 weeks or so. Weight is between 205 - 210 right now, would like to stay under 230/235 and compete at 220 again. I don't care how lean I have to be, I will compete at 220...
I'm sure 220 will be easy. I mean after all, it's summer time - you should be cutting anyway :p
Will I see you at the meet in August (note, this is just speculation that the APF meet is the one I will do)?
What's the date and where is it? I'm actually shooting for something right around August so it is definitely a possibility.
Actually, I'm an idiot. I was looking at ironworks for USAPL. I think the APF meet I was thinking of is June 30...at Detroit Barbell...way too soon for me.
Cant wait to see the progress bro. You gonna start asap or what?