Road to an 800lb Pull

[ehubbard]

5/24/2009 - ME Bench

Floor Press
1x5 185
1x5 225
1x5 275
1x7 315 - PR
1x1 315 + 40 chains - Gassed
1x25 225

DB Press
1x10 85
1x10 100
1x7 120

CG Lat Pulldowns
1x12
1x10
1x8,5

Serial Killers
4x15 - 2 Avg. Bands

Light Band Pullaparts
3x20

Panora Abs
3x15

[ehubbard]

5/25/2009 - ME Lower

Rack Pull - Pin 1 (At the knees)
1x1 405
1x1 495
1x1 585
1x1 635
1x1 695
1x1 765 - PR

Shrug Machine
4x20

Band GHR
5x15 - Average Band

45 Back Extension
4x20

Ab Machine
1x15

Video from this weekend:

Video

[BodyByGamma]

solid stuff, i got your text at 2pm when I woke up sorry dude, i'll make it out there next time.

[luigisacs]

Eric tell Tony to take off the mask!

[ehubbard]

Eric tell Tony to take off the mask!

I think he just did.

Are you coming in this weekend?

[luigisacs]

I'm out of town this weekend. I'll be there with bells on next weekend!

[ehubbard]

I'm out of town this weekend. I'll be there with bells on next weekend!

Next weekend I will be at a golf outing and I think I will be taking a bit of a deload from lifting. Are you coming in only on Saturdays or both Sat and Sun?

[luigisacs]

I'll probably be in both days. One of my days will be my regular work load. The second day may be recovery stuff. It really depends on what time my softball game is.

[ehubbard]

5/28/2009 - DE Bench

Speed Bench
5x5 165 + Mini

Axle Push Press
Technique work with 125

DB Rows
(+straps)
1x10 135
1x10 155
1x10 175

Crazy "Bell" Bench
1x10 95 + 50 lbs hanging from bands
1x10 95 + 100 "
1x8 95 + 150 "

Rope Pressdown
4x15

Side Raises SS.'d w/ Band Pullaparts
3x20 / 3x20 - two minis

Panora Abs
3x15

[ehubbard]

5/30/2009 - DE Lower

Box Squat
(+ 48 Ace Briefs)
6x2 325 + Strong Band

Stiff Legged Sumo Speed Pulls
(+ 48 Ace Briefs)
7x1 315 + quaded mini

Video

Band GHR
(Average Band)
3x10

45 Back Raise
5x20

As much as I hate doing it I am taking the next week off from lifting. That means no barbell in my hands or on my back My body and mind need it. Speed started to falter after only a few sets today. I will be back at it next Sunday and hopefully hit a huge PR in the shirt.

[ehubbard]

6/5/2009 - SQ / DL Assistance

Cardio
15 min

Reverse Hyper Machine
1x10 160
1x10 220
2x10 220 + Light Band

Farmers Walk
2x75' 120
2x75' 170
2x75' 220

45 Back Raise
5x20

Panora Abs
3x15

6/7/2009 - ME Upper

Cardio
15 min

Pin Press
(Pin 5 - about a 3.5 - 4 board)
1x5 185
1x5 225
1x1 275
1x1 315
1x1 365
1x1 405

DB Press
1x10 80
1x10 100
1x10 120
1x7 120

Pull Ups
2x8 - Wide Grip
2x8 Neutral Grip

Serial Killers - 2 Avg. Bands
2x20
2x15

Light Band Pullaparts
3x20

Ab Flexor Machine
3x15

[Lones Green]

Feel good coming back?

[ehubbard]

Feel good coming back?

Yep. Was a little diappointed I had to bench by myself yesterday, but I'll get in the shirt next weekend.

[ehubbard]

6/9/2009 - ME Lower

Sumo DL
(+48 Ace Briefs, No Belt)
1x1 315
1x1 405
1x1 455
1x1 495
1x1 545
(+belt)
1x1 605
1xM 635 - Popped it up but was in a bad position to get it to lockout

HAd to leave the gym. so....

6/10/2009 - ME Lower - Continued

Conventional DL
(beltless)
1x5 225
1x5 315
1x10 405

Band GHR
(Average Band)
1x12
3x15

45 Back Raise
5x20

Panora Abs
1x15
3x20

[Gable]

Some damn good work lately Eric.

[ehubbard]

Some damn good work lately Eric.

Thanks man!

6/11/2009 - DE Upper

Close Grip Bench
1x10 185
1x10 225
1x15 235

Standing Military
1x5 145
1x5 165
1x6 185

Close Grip Cable Rows
1x10 160
1x10 200
1x10,10,10 240,170,120 - drop set

Rolling DB Extensions
1x10 40
1x10 45
1x10 50

DB Rear Delts
2x15
2x20

Weighted Sit Ups
1x32 45lb plate on chest

[ehubbard]

6/13/2009 - ME Bench

Moved my bench day to Saturday and had the opportunity to train with Chris Taylor and Glen Russo out at Worlds Gym in West Babylon, NY. Hopefully this will be a regular occurence once I move.

Bench
1x5 225
1x1 275
1x1 315 - 3 Board
(+ SDP, loose in the arms borrowed from CT)
1x1 405 - 2 Board
2xM 495 - 2 Board - On both attempts I pressed it straight up instead of flaring.

Did some technique work after that working on flaring out of the shirt. CT and Glen helped me correct my take out and I think I finally "got it".

Incline DB Press
3x10 80

Rear Delts
5 sets

6/14/2009 - ME Lower

Also moving my ME Lower day to Sunday.

Cardio
15 min

SquatMorning w. Buffalo Bar
1x3 235
1x3 285
1x3 325
(+belt)
1x1 375
1x1 415
2x0 465 - Weak as piss when I am on the box which showed again today.

Yoke
2x75' 270
2x50' 370
2x50' 450
2x50' 550

Video

Leg Extension
3x10
1x10,10,10 - drop set

45 Back Raise
3x15 25 lbs held at chest

Ab Flexor
3x15

[BodyByGamma]

looking good

[ehubbard]

6/16/2009 - DE Upper

Bench - Technique work, working on flaring
worked up to 225 and the 3 board

Standing Military
1x3 155
1x3 175
1x6 195

Log Rows Alternated w./ Log Cleans
1x10 140 / 1x10 140
1x10 160 / 1x8 160
1x10 180 / 1x6 180

Rope Pressdown
3x15

Rear Delts - CT's
1x15
2x10

[ehubbard]

6/17/2009 - DE Lower

Reverse MM Box Squat
(+48 Ace Briefs)
1x2 415
1x2 465
1x2 505
1x2 525
1x2 555
1x2 575
1x2 605

Stiff Legged Sumo Speed DL
2x1 275 + quaded mini
8x1 315 + quaded mini

Band GHR
3x15 Average Band

45 Back Raise
3x20 25

Panora Abs
2x15
1x20

[ehubbard]

6/20/2009 - ME Bench

Bench
1x3 225
1x1 275
1x1 315
(+56 Metal Viking)
1x2 365 - 2 board
1x2 405 - 2 board
1x3 435 - 2 board
1x3 455 - 2 board

DB Bench
1x10 85
1x10 105
1x6 125

Rear Delts
3x20

Serial Killers
(2 Avg. Bands)
3x15
2x20

[ehubbard]

6/21/2009 - ME Lower

Deadlift off 3 inch Mats
1x1 335
1x1 425
1x1 515
(+belt)
1x1 605
(+Metal King DL'er)
1x1 655 - easy
1x0 705 - my back was feeling funny so I just dropped the weight shy of lockout

Farmers Walk
1x1 120 lbs 135 ft with turn
1x1 170 lbs 135 ft with turn - 21.75 sec
1x1 240 70 ft - 13.8 sec
1x1 280 70' ft - 16.8 sec

Video

Leg Extension
4x12

45 Back Extension
3x25

Panora Abs
2x20
1x15

[Lones Green]

I like the guy on the bike watching you walk by, LOL

[ehubbard]

I like the guy on the bike watching you walk by, LOL

He was looking at me funny too before I picked up the farmers.

6/23/2009 - Overheads

Doing a strongman comp in three weeks. So the next few weeks my DE Upper day will be Overheads only.

Strict Press
1x5 135

Log Clean and Press
1x1 140
1x1 160
1x1 180
1x1 200
1x1 220
1x0 240
1x1 240
1x0 260

Video

First time doing this and my technique sucks. I need to be able to clean a 270 log at the comp so I have some work to do. The good news is that a training partner of mine says that this log we have sucks and I should be able to add 15 lbs or so on a good 12 inch log. I need to upright row the weigh more, and inch it up my belly better.

Lateral Raises
5x20

[BodyByGamma]

Just keep working on that tech and 270 will fall in no time