Super session, impressive vid!
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Super session, impressive vid!
Thank you!
Speed bench
Speed bench with swiss bar:
bar x 30
95 x 10 - mid grips
135 x 10
155 x 3
155 x 3
155 x 3
175 x 3 - outer grips
175 x 3
175 x 3
195 x 3
195 x 3
195 x 3
DB press:
100's x 10
100's x 10
70's x 10
JM press:
95 x 10
115 x 10
135 x 10
*supersetted with*
Pressdowns, 3 x 20
Pulldowns:
140 x 10 WG
140 x 10 MG
140 x 10 CG
160 x 10 WG
160 x 10 MG
160 x 10 CG
50 x 10 chuck v pulldowns
60 x 10
70 x 10
80 x 10
Lateral raise:
12's x 20
15's x 20
20's x 10
25's x 10
Shrugs:
135 x 20
225 x 20
315 x 20
*straps*
405 x 10
455 x 10
TRX scarecrows:
BW x 3 x 10
Reverse hypers, long strap:
2 plates x 10
3 plates x 10
4 plates x 10
Terminal knee extensions:
green x 1 x 20 each knee
Dynamic effort lower
Box squats in briefs with Giant Cambered bar:
bar x 8
170 x 3
260 x 3
*belt and briefs*
350 x 2
*add purple bands over plates*
350 x 2
350 x 2
400 x 2
400 x 2
440 x 2
440 x 2
490 x 2
510 x 2 - 8 work sets total
530 x 1
580 x 1
620 x 1 - 95 pound PR
Reverse hypers:
3 plates x 10
5 plates x 10
7 plates x 10
Hip abduction:
MM band x 3 x 20
Hangman abs:
green x 5 x 20
Side bends:
50's x 10
70's x 10
95's x 10
Looks like my strength is back!
A 95 lb PR is HUGE. We did cambered bar this week too, but with chains. I feel like it magnifies any technique flaws. You must be dialed into hit a PR like that with it.
That is a huge PR!!
Nice job on the PR!
Damn, amazing stuff!
Marcus is right, that is a huge PR bro, good job!!!
damn, big lifting, enormous PR, grats!! great work
Thanks guys!
Max effort bench
Bench, comp grip:
bar x 30
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
*add shirt*
405 x 1 - 3 board, didn't touch
455 x 1 - 3 board
455 x 1 - 3 board
475 x 1 - 2 board
495 x 1 - 2 board
4 board, pinky on ring:
225 x 5
225 x 5
225 x 5
Pressdowns, 3 x 10
Seated rows:
140 x 10
160 x 10
180 x 10
200 x 10
Reverse pec dec:
90 x 15
100 x 15
110 x 15
DB shrugs:
70's x 3 x 20
Hammer curls, 3 x 10
Well my weight is sitting around 314-315 in the mornings, quite a bit heavier than the last time I was in this shirt. It took forever to get on. Like 30 minutes. Not sure what my plan is right now, but I'm pretty sure its going to take damn near 600 to touch in that guy.
Max effort lower
Extra wide sumo pulls standing on 1 inch mats with 50 pounds of chain:
185 x 5
*add chains*
185 x 3
235 x 3
275 x 3
325 x 1
*belt*
365 x 1
415 x 1
455 x 1
475 x 1
505 x 1
530 x 1
Rack pulls below knee:
135 x 20
225 x 10
315 x 10
405 x 10
Reverse hypers:
6 plates x 10
8 plates x 10
10 plates x 10
GHR:
BW x 3 x 8
Standing abs:
6 x 20
Farmer's walks:
2 plates x 2 trips
4 plates x 4 trips
6 plates x 2 trips
530 wasn't bad but I'm taking it kinda easy, slightly beat up
Killer pr on the cambered bar! Extra wides are brutal too. How far out do you set your feet?
Awesome training overall!
Speed bench
Speed bench, mini bands:
bar x 30
*add bands*
bar x 3 - half thumb length from smooth
95 x 3
145 x 3
145 x 3
145 x 3
145 x 3 - pinky on ring
145 x 3
145 x 3
145 x 3 - comp grip
145 x 3
145 x 3
Floor press with football bar, close handles:
135 x 10
155 x 10
175 x 10
Tate press:
35's x 10
35's x 10
40's x 10
40's x 10
DB row:
70's x 10
100's x 10
100's x 10
Wide grip pulldowns:
140 x 10
160 x 10
180 x 10
200 x 10
Mini band pull aparts, 2 x 50
Iron cross:
12's x 10
15's x 10
20's x 10
Shrugs:
135 x 20
225 x 20
315 x 10
405 x 10
Not too bad. Did a little more because I had time to kill waiting on a client to show up
Dynamic effort squat - circa max-ish work
Squats with mastodon in briefs paused in chains below parallel with blue and green bands:
bar x 3
*add blue band*
bar x 3
*add green band*
bar x 3
160 x 3
250 x 2
300 x 2
340 x 2
*suit bottoms*
390 x 1
430 x 1
480 x 1
*light straps up*
520 x 1 - some kind of crazy PR
Hip abduction:
purple x 3 x 20
GHR:
BW x 3 x 8
Hangman abs:
green x 4 x 20
Sit ups:
+35 lbs x 10
+50 lbs x 10
+60 lbs x 10
Not too bad today. Knee came in a bit on the last one as my gear tightened up, but it was still fairly fast. Called it there. I need some knee sleeves, any suggestions?
I became a fan of the EFS super heavy knee sleeves. Since your a geared lifter, you can use these and they'll almost feel like a light wrap.
strong squatting..
I like the EFS sleeves, I have the heavy sleeves. I've heard good things about the super heavy with geared lifters.
Thanks guys. I'm gonna look into those knee sleeves, I've already heard those are the way to go!
Max effort bench
Reverse green band bench:
bar x 30
135 x 5
185 x 5
225 x 3
*add band*
275 x 3
295 x 3
315 x 1
335 x 1
365 x 1
385 x 1
405 x 1
425 x 1
Push ups in rack:
BW x 3 x 10
Incline extensions:
45 x 20
65 x 15
85 x 15
DB row:
70's x 10
100's x 10
100's x 10
Face pulls:
100 x 10
120 x 10
140 x 10
160 x 10
DB shrugs:
60's x 3 x 20
Not too bad, took it easy since I squatted yesterday. Got a meet tomorrow I'm helping at, spent a long time in a hotel room talking with a couple really strong lifters tonight, got some new ideas
Max effort lower
Rack pulls just above mid shin with quad monster mini bands:
bar x 5
95 x 3
135 x 3
155 x 3
185 x 3
225 x 3
*belt*
245 x 1
275 x 1
295 x 1
315 x 1
335 x 1
365 x 1
*straps*
385 x 1
Chain suspended goodmornings:
bar x 10
125 x 5
165 x 5
*belt*
215 x 5
255 x 5
Reverse hypers, long strap:
6 plates x 10
8 plates x 10
12 plates x 10
Standing abs:
6 x 15
Side bends:
70's x 3 x 10
Green band leg curls:
3 x 20
Not too bad. Used band pegs on the rack and stood on some blocks because the pins in the rack only go so low. That was some pretty crazy tension! Also I used a bar with crap knurling, so I was having trouble holding onto it with 365 so I threw straps.
Speed bench
Speed bench, doubled minis:
bar x 30
*add bands*
bar x 3 - half thumb length from smooth
95 x 3
135 x 3
165 x 3
165 x 3
165 x 3
165 x 3 - pinky on ring
165 x 3
165 x 3
165 x 3 - comp grip
165 x 3
165 x 3
Steep incline DB press:
55's x 15
55's x 15
55's x 15
Tate press:
35's x 10
35's x 10
40's x 10
40's x 10
One arm barbell row:
25 x 10
50 x 10
75 x 10
CSR:
2.5 plates x 10
3 plates x 10
3.5 plates x 10
2.5 plates x 10
2 plates x 10
Face pulls:
100 x 20
120 x 20
140 x 20
Shrugs:
225 x 50
275 x 50
275 x 50
Curls, 3 x 10
Some big sessions Lones. Huge rack pulls too. Do you do them conv or sumo?
Dynamic effort squat
14 inch box squats with SSB, narrow stance:
bar x 5
165 x 3
255 x 3
*belt*
345 x 2
345 x 2
395 x 2
395 x 2
435 x 2
435 x 2
485 x 2
485 x 2 - 8 work sets total
525 x 1
575 x 1
Speed pulls, beltless standing on 2 inch platform:
145 x 5
235 x 5
335 x 1 - conv
335 x 1 - sumo
335 x 1 - conv
335 x 1 - sumo
335 x 1 - conv
335 x 1 - sumo
335 x 5 - conv
Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10
Hangman abs:
green x 3 x 20
Not too bad, down week between blue/green last week and reverse mini next week