Basement Dweller

[Coke]

Wow dude, looking killer throughout with the pulling and all.

[blong]

Wow dude, looking killer throughout with the pulling and all.

jus trying to hold it down.

[blong]

wednesday bwt:244
DE bench
barxalotx2
135x2x2
155x2x2
175x2x2

db rollbacks
40x12-15x2
45x10x2

strght bar pressdowns
3x20

45lb plate raises
3x12-15

seated db shrugs
50x20x3

face pulls 5x12-15

abs 3x15

Picked up a used sdp to start rollin with. Can't wait to start workin with it this weekend and I got about 9 weeks of shirted benchin mapped out, good times! 3brd doubles plus chains coming up saturday

[blong]

thursday bwt:244
raw/box squat/camber bar+choked greens and blacks(roughly 300 at top)
barx5 x2
135x5
blacks
barx8
135x2
greens
135x2
185x2
205x2
225x2
225x2
225x2
225x2
225x2

camber bar gm+choked greens
barx15
135x10
135x10

db rows
100x10x3

ghr elevated bwt: 3x12

wide grip pulldowns 3x12

Good session post baseball practice, but damn it's late!

[Coke]

Good session post baseball practice, but damn it's late!

Finding a way to get it done no matter what, very nice.

[blong]

Finding a way to get it done no matter what, very nice.

Always captain

[blong]

saturday
shirted 3bd+chains PR=385
barx20
135x10
135x5
185x3
225x2
275x1
add shirt
315 3b/2b
add chains
315x2 3b
365x2 3b
shut it down cause my shoulders and elbows killing me

db bench
100x6 still killin me
60x15
60x15

incline jm press
95x15
105x15x2

rope oh ext
3x15

bent over flyes
20x12x3

wg face pulls
3x12-15

Shoulders and elbows killing me today I am assuming from the heavy band tension squats thursday. Worse they have felt in in a long time. Absolute shit fest.

[blong]

monday
rack pulls conventional/ upper shin
PR=545
135x10
225x5
275x3
315x1
365x1
405x1
455x1
495x1
545x1
585xmiss jus above knees
585xm

Tbar rows
1 plateX15
2 x12
2+25x10
2+25x10

Wide grip pulldowns
3x12-15

Rev. Hypers
4plates 3x10

stiff legged sumos
135x15
135x15
185x12

Ukranian deadlifts/standing on boxes jus shy of touchin floor
60x12
60x12
add some chains 60x10

GHR abs 3x15

prowler work 6trips at 20 yds each.

Later found out my PR was 545 on the rack pulls from this height, I should have went to 565 cause I'm pretty confident I would have popped that one as 545 moved really good. Maybe next time.

[Coke]

Looks good Brian, holding it down across the board.

[blong]

Looks good Brian, holding it down across the board.

U betcha Coke.

[blong]

tuesday
de bench+chains (40lb)off manpon
barx20
add manpon
135x5
add chains
135x3x3
155x3x3

jm press
bar+chainsx15
65+chnsx15
85+chnsx12
drop chains
85x20

vbar pressdowns 3x15-20

oh db press 35x12x2

db seated shrugs 60x20x3

banded face pulls 4x15

In and out quick today.

[blong]

wednesday
abs 4x12-15
biceps 4x10
band tricep pressdowns 4x15

[blong]

Thursday bwt:243
raw ssb/ box squats-stance closer than comp
barx10
170x5
260x2
310x2
350x2
350x2
280x2- 6 sets

trap bar deads
135x15
225x10
315x8
405x4

rev. hyper
2 platesx12x3

swiss bar rows
135x15
185x10
185x10

low rows
3x12-15

Start adding gear next week for the squats so I cruised a bit tonight.

[Coke]

Fine training going on throughout bro.

[blong]

Fine training going on throughout bro.

Thanks Coke

[blong]

saturday
shirted 2brd doubles+chains(40LB)
PR=345
barx20
135x5
135x5
185x3
225x2
275x1
shirt/2brd
315x1
add chains
315x2
335x2
355x2 10lb PR

db flat bench
75x12
95x12
60x15

swiss bar floor press
135x15
155x12
175x12

pressdowns
4x15

seated shrugs
60x15
75x15
75x15

face pulls 4x15

Nice little bench PR, finally. SDP I am using now has a sweet groove.

[Coke]

Super with the new PR on the bench.

[blong]

sunday
abs 6x12-15
biceps 5x10
triceps 5x20

[blong]

Super with the new PR on the bench.

Any bench PR is super in my training!

[blong]

monday
sumo from blocks on rubber 25's mid shin/ Ace+power pants
185x3
275x3
365x1
415x1 suit bottoms
455x1 straps up
505x1
560x1
575x1 20-25lb PR best I can tell

leg press 3x12-15

good girls/bad girls 3x20 each

wide grip pulldowns 4x15

T-bar rows/inside grips
1platex15
2x12
2+25x10

band around ankles/various walks in sumo stance
6trips@20-25yds.

Super happy with the PR on the block pulls. My training seems to be coming together nicely of late.

[Coke]

Coming full circle with it, impressive pulls!

[blong]

tuesday
3 bd cg
135x15
135x5
185x3
205x3
225x3
245x3
255x3

incline tates 35x15x3

iron cross shrugs 2.5x15x3

face pulls 4x15

bent over flyes 3x15

nice and qucik just before baseball game. little more tricep work tomorrow.

[blong]

wednesday bwt:240
db rows
60x15x2
100x10

cg pulldowns 4x12

abs 6x12-15

triceps 3x15

[blong]

thursday bwt:243
squats w/ preds- 3x3
135x5
135x5
225x3
preds
315x3
405x2
455x1
495x1
515x3
515x3
515x3

camber bar gm's
135x15
185x12
185x12

ghr elevated+35
3x12

Everything felt heavy as hell tonight. MoJo jus not there tonight.

[Coke]

Multiple sets of 515 triples with squats is outta the park!