My Fight for Power

[Blaine-O]

Box Squat to parallel
@ 280 x 20

Sledge hammer work
3 sets of 20 overhead strikes

Tire Flips
3 sets 20 flips

Hammer work and tire work were superset

[Bako Lifter]

If any workout could make me vomit, that one would do it.

[Blaine-O]

Bako, I really do hate 20 rep squats, but I'd rather do them than your running!

Speed Bench - 3rd week 1st wave
Close Grip @ 145 -3x 3
Wide Grip @ 160 3 x 3
Reg. grip @ 175 - 3 x 3

Incline DB Press
@ 60 - 2 x 20

Dips
+ 80 lbs x 12, 10
+ 45 lbs x 16

Straight Arm Pull Downs
@ 130 - 3 x 12

Band Pull Aparts
@ monster mini x 20, 16, 16

L lateral raises
@ 30 - 3 x 12

The Pull aparts and the raises were superset. Delts feeling real good and pumped.

[Coke]

Real nice stuff going on in here Blaine.

[Blaine-O]

Thank you Coke.

Box Squat to parallel
@ 135 x 10
@ 225 x 6
@ 275 x 3
@ 315 x 2
@ 365 x 1
@ 405 x 1
@ 425 x 1
@ 445 x fail

+ Abs

I wanted to set a 5 lb pr with the 445 but I couldn't break my ass off the box. I have a weakness at the bottom for sure, once I broke the 425 off the box I had good speed the rest of the way. I'm gunna start mixing some things up with the legs, hips and back.

[Coke]

Dig the super box squats, 445 won't be nothing at this rate.

[Blaine-O]

Coke - I think your right, I just need to focus more on the squats.


ME Bench - Rack Press

1 inch off chest
@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 255 x 1
@ 275 x 1
@ 285 x 1
@ 295 x 1
@ 315 x 1 - PR
@ 325 x fail

5 inches off chest
@ 315 x 1
@ 325 x 1
@ 335 x 1
@ 345 x 1 - PR

Kettlebell Bench
@ 190 bar weight + 25lb kettlebells x 6, 7, 7

Skull Crushers
@ 115 - 3 x 8

Cable Pushdowns
@ 160 x 10, 10, 12

Band Pullaparts
@ monster mini x 32, 24, 26

This was my first time doing Rack press and it kicked my ass. Can't believe I can only hit 315 an inch off the chest.

[Coke]

Good deal on those rack presses, always nice to add a new movement into the mix.

[Blaine-O]

Good deal on those rack presses, always nice to add a new movement into the mix.

Yeah I have been looking forward to trying them for a while now. They are really damn hard on the shoulders though!

[Blaine-O]

Front Squats
@ 135 x 10
@ 185x 8
@ 205 x 6
@ 225 x 6
@ 225 x 6

+ a bunch of ab work.

I did front squats a couple of times a few years back, but didn't really know what to expect. I also wasn't sure on depth, so I squated these off of pins to make sure I was getting pretty decent depth.

[Coke]

Looking nice with those front squats.

[Blaine-O]

ME Bench - thumbs 2 inches from the smooth + 45lbs chains off 1 board
@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 255 x 1
@ 275 x 1
@ 285 x 1 - PR

off 2 board
@ 295 x 1 - PR

DB Bench
@ 85 x 20

Scull Crushers
@ 120 x 8, 6, 6

Band Pull Aparts
@ monster mini x 40, 30, 25

L Lateral raises
@ 30 - 3 x 10

I think I could have hit a bit more on the bench, but I really tweaked my right shoulder last week with the rack work and did not want to aggravate it at all. This was my first time going ME with the closer grip.

I missed a couple workouts, and became a father over the weekend so I'm sure I will be missing more here and there. Pretty pumped up about the baby though.

[Coke]

became a father over the weekend...Pretty pumped up about the baby

Congratulations!! - really happy for you all.

Great day with the benching!

[Blaine-O]

Thanks Coke!

8/17

DB Curls
@ 55 - 2 x 10

Hammer Curls
@ 55 - 2 x 10

Lat pulldown
@ 180 - 3 x 12

Straight arm pulldowns
@ 130 - 3 x 12

Upright Cable Rows
@ 160 - 3 x 12

+ grip and wrist work

I usually do the curls at the end, but figured I'd do them 1st for once and then go into the pulldowns and rows with tired arms.

8/18
DE Bench 1st week 2nd wave

Ballistic Bench + monster minis
@ 135 bar weight - 9 x 3

Hanging kettlebell bench
@ 135 bar weight + 25lb kettlebells - 3 x 12

Cable Flys
@ 100 - 4 x 12

Tricep pushdowns
@ 160 - 3 x 12

I'm planning to max out for bench on sat. sept. 15 leaving me with 3 me and 3 de workouts before then to get ready.

[Coke]

Tight with the back-to-back workouts guy.

[Blaine-O]

Upright Barbell Rows
@ 135 - 3 x 8

Standing Overhead Press - Strict
@ 115 - 3 x 8

Sledge hammer work
3 x 20 overhead strikes

DB Curls
@ 55 x 5
@ 60 x 3
@ 65 x 2
@ 70 x 5
@ 60 x 8

+ wrist and grip work

Feeling really weak with the overhead press, this is one I've got to work on for sure.

[Coke]

Keep hanging tough with those killer overhead presses, can try other variations like the dumbbells, and shoulder pressing machines - try using lighter weights and basically rep out at times.

I am liking the z-presses where you sit on the floor at the rack and do your bb shoulder pressing there, it's a damn good movement and worth the try.

[Blaine-O]

Well it's been a couple months since I posted anything. I really messed up my shoulder doing rack press in August and I took over a month off of benching all together. The last couple weeks I've been starting to go harder again after several weeks of lighter rehab work.

ME Bench
@ 135 x 10
@ 185 x 6
@ 205 x 6
@ 225 x 2
@ 245 x 1
@ 265 x 1
@ 285 x 1
@ 295 x 1
@ 305 x 1

DB Press
@ 60 - 3 x 20

L raises @ 30 - 3 x 10

Straight arm pulldowns
@ 130 - 3 x 10

Well I'm ready to get back at it. Shoulder felt fine after hitting 305. I didn't want to push it too much yet, but hopefully I'll be back stronger than ever soon.

[Coke]

Too bad about the setback, way to be resuming things man.

[Blaine-O]

Pullups
3 x 6

DB Rows
@ 100 x 6, 6, 10

Upright cable rows
@ 160 - 2 x 10
@ 170 - 1 x 12

Hammer curls
@ 55 - 3 x 6

+ shrugs and forearm work

Thanks Coke!

[Blaine-O]

DE Bench - Wave 1 week one
@ 135 + chains
8 x 3 reg. grip
2 x 3 x- wide

Skull Crushers
@ 115 - 3 x 6

Kettlebell Bench
@ 135 bar weight + 25lb kettlebells
x 10, 10, 9

L-Raises
@ 35 - 3 x 10

Band pulls with monster mini 3 x 20

Shoulder feels really good, it's wierd benching without pain. Hope to stay that way this time.

[Blaine-O]

Straight Arm Pulldowns
@ 145 - 3 x 12

Lat Pulldowns
@ 180 - 3 x 10

Hammer curls
@ 50 - 3 x 6

+ a bunch of high rep shoulder rehab/prehab stuff.

[Coke]

The training is good bro.

[Blaine-O]

Me Bench + 45lbs chains
145 x 10
185 x 5
225 x 5
245 x 1
265 x 1
275 x - I started to drift up a bit so the spotter grabbed it early.

DB Press
@ 75 - 3 x 10

L-Raises
@ 35 - 3 x 10

the 275 with chains didn't feel too heavy, but I know I have trouble keeping the bar from drifting up, and thats probly why I injurd my shoulder in the first place.

[Blaine-O]

10/25

Box Squat to Parallel
135 x 12
185 x 10
225 x 10
275 x 5
315 x 5

+ abs, back extentions, and calf raises


10/26
lat pulldown
@ 160 - 4 x 14

DB Rows
@ 100 - 3 x 10

Upright cable row
@ 170 - 3 x 10

Shrugs
@ 270 - 3 x 12

+ grip and forearm work