Your body is your temple, make it strong!!!!

[bloodshoteyes]

Hey Tom! Benching is in kilos because we use the kilo plates and calibrated competition bar to train with on bench. Not really an exciting explanation lol.

5/4
DE bench vs miniband

6 x 3 @ 185
3 x 2 @ 205
===========
Barbell Triceps ext

3 x 8 @ 95lb
==========
Hammer curls

5 x 10 @ 35lb
=============
shoulder work

=========
5/5 Took a day off and got my bloat on.

[bloodshoteyes]

5-7 -- day off again ("deload")
===============
5-9
Raw Squats w/reverse mini bands

x6 @ 325
x1 @ 415
x1 @ 505
x1 @ 595
x1 @ 615 PR! (+10lb gain but was fast so went for another) **vid
x1 @ 635 PR!! (+30lb gain) **vid
===============
Narrow stance squats with rev minis
2 x 8 @ 325lb
==================
back attack

x10 @ 1plate, 2plate, 3 plate
x12 @ 3 plate, then dropset to 2 plate for 8reps
================
leg curl

3 x 8 @ 95lb

[GazzyG]

Huge squatting, mate! Great PR!

Bet it's a nerve-wracking experience seeing that many plates on the bar you're about to be under, haha!

[bloodshoteyes]

5-11
DE bench vs miniband

6 x 3 @ 195
3 x 2 @ 225
===========
Skull crushers

4 x 10 @ 120lb
==========
DB pull overs

2 x 10 @ 80lb
========
shoulder work

[bloodshoteyes]

5-12
DE SSB Squats (monolift, 15" box)

2 x 2 @ 240 + 110chain
2 x 6 @ 240 + 110chain + doubled MM bands
2 x 2 @ 290 + 110chain + doubled MM bands
===============
Front squats

3 x 5 @ 225
2 x 5 @ 245
================
DB rows

x8 @ 90lb
2 x 8 @ 100
x8 @ 120


Thanks Gazzy I appreciate that! Yes its sometimes a bit distracting, but I just try to focus on setting up and executing like if it was a weight I have done before.

[bloodshoteyes]

5-14
Bench press

x3 @ 100kg
x3 @ 120kg
1bd
x1 @ 140kg
x1 @ 150kg
x1 @ 160kg
x1 @ 170kg
x1 @ 175kg PR +5kg
================
DB overhead presses

3 x 6 @ 85lb
===========
tris cable push down

3 x 8 @ 250lb
==============
Chest supported row

5 x 8 @ 180lb
==============
Lat pull downs

3 x 10 @ 120lb

[bloodshoteyes]

ME
SSB Squat w-box 14.5'' vs average bands

x1 @ 415
x1 @ 485
x1 @ 505
=================
Back attack

x10 @ 1pl, 2pl, 3pl, 4pl
============
Chocolate milk + peanut butter sammich!

[bloodshoteyes]

DE Cambered bar squats (monolift, 14.5" box)

worked up to...
x2 @ 450
x2 @ 450 + 160chain
x2 @ 470 + 160chain
x2 @ 490 + 160chain
x2 @ 510 + 160chain
x1 @ 540 + 160chain --nice grinder
==============
Zerchers (with harness)

x8 @ 225
x8 @ 315
2 x 8 @ 405
==============
Sled

4 trips @ 5 plates (turf)

[bloodshoteyes]

5-20
DE bench vs chain (80lb)

5 x 3 @ 175
2 x 3 @ 185
===========
DB Decline triceps ext

2 x 8 @ 35lb
2 x 8 @ 40lb
==========
DB Rows

x8 @ 90lb
2 x 8 @ 110
========
Lat pull downs

3 x 8 @ 110
==========
Wrist roller

x3 @ 25lb
x3 @ 35lb

[bloodshoteyes]

ME-ish Deadlift

x1 @ 315 raw conv
x1 @ 315 raw sumo
x1 @ 405 raw sumo
x1 @ 455 *briefs/sumo
x1 @ 495 *briefs/sumo
x3 @ 405 raw conv
x3 @ 455 raw conv
x3 @ 495 raw conv
================
Back attack

x8 @ 95lb + miniband + MMiniband
3 x 8 @ 105lb + miniband + MMiniband
=================
GHR

x8 @ 25lb
x8 @ 35lb
x8 @ 40lb
==============
Sled (asphalt)

3 trips @ 4 plates
1 trip @ 5 plates

[tom183]

Solid work. What is 'back attack'?

[bloodshoteyes]

Thanks Tom, this is the back attack machine. Skip to about :20 to avoid all the ads...

I have only used it for the "good morning" motion. It is a great assistance machine, and if I was to compare it to a barbell movement the closest would be a romanian deadlift and zerchers but possibly with a greater range of motion.

[bloodshoteyes]

5/24/2012
ME bench

X1 @ 315
X1 @ 340
X1 @ 355 pr
X1 @ 370 big pr
2 board
3 x 5 @ 315
==========
Db triceps ext
X8 @ 45
2 x 8 @ 35
==========
BB rows
3 x 5-8
=========
Inverted rows
3 x 8 Swiss bar
=========
Wrist roller
X4 @ 35lb + quadded micro band
========
Hammer curls
3 x 10 @ 35

[bloodshoteyes]

5/26/2012
DE Buffalo Bar squat (monolift 15" box)
x2 @ 320 + 200chain
4 x 2 @ 370 + 200chain
3 x 2 @ 410 + 200chain
2 x 8 @ 320 + 200chain 14" box narrow stance
===================
Speedy deadlifts vs light band
5 x 2 @ 315 Sumo/Conv
==================
GHR
2 x 15 @ bw

[bloodshoteyes]

5/27/2012
spot/loaded for the meet
=============
5/29/2012
ME Squat (mono/14.5" box)
x1 @ 420
x1 @ 470
x1 @ 510
x1 @ 560 *wraps
x1 @ 600 *wraps
x1 @ 630 *wraps PR
================
Back attack
x10 @ 1 plate, 2 plate, 3 plate, 4 plate, 4plate+25
================
Weighted abs with cable-3 sets to failure (8-12rep)
Special thanks to David for letting me use his wraps, and Austin for the awesome knee wrapping.

[tom183]

Looks like a pretty good machine.

Solid training as always.

[bloodshoteyes]

Thanks again Tom!

5/31/2012
Bench Press 3bd
x1 @ 320
x1 @ 370
x1 @ 410
miss @ 450 --too big of jump, the heat also got to me! Not today.
============
DB incline bench
3 x 10 @ 70lb
==============
DB Rows
x6 @ 120lb
2 x 6 @ 130lb
==============
Lat pull downs
x10 @ 110lb
2 x 10 @ 130lb
===========
Triceps push down
3 x 10 @ 100lb
============
Wrist roller
x1 @ 2 chain
x2 @ 3 chain

[bloodshoteyes]

6/2/2012
DE Squat (mono/15" box)
2 x 2 @ 280 + 240chain + light band
4 x 2 @ 320 + 240chain + light band
2 x 2 @ 370 + 240chain + light band
2 x 5 @ 230 + 240chain + light band 14" box narrow stance
==============
GHR
x10 @ bw
x10 @ 40lb
2 x 10 @ 50lb

[bloodshoteyes]

DE Bench vs 80lb chain-swiss bar with manpon
3 x 3 @ 135 + c
3 x 3 @ 185 + c
x3 @ 185 + c //reactive sling-no manpon
===========
Overhead press (behind neck)
x8 @ 150
3 x 8 @ 200
==============
lat pull downs
2 x 10 @ 120
=============
Hammer curls
3 x 10 @ 35lb

[bloodshoteyes]

ME Deadlift (4" blocks)
x1 @ 405
x1 @ 495
x1 @ 585
x1 @ 635 PR
x1 @ 645 PR (straps)
===============
Back attack
x8 @ 2 plate + strongband
x8 @ 3 plate + strongband
x8 @ 4 plate + strongband
x8 @ 4 plate+ qrtr + strongband
=============
GHR
x10 @ bw
2 x 8 @ 30lb

[bloodshoteyes]

DE Bench
3 x 3 @ 190 + miniband/each side
3 x 3 @ 200 + miniband/each side
2 x 5 @ 200 + miniband+light band/each side *red slingshot (illegal/widegrip)
============
Incline DB Press
3 x 12 @ 70lb
============
Barbell rows
3 x 5 @ 225 + 40chain
===============
DB Pullovers
2 x 10 @ 70lb
===========
Band pushdowns (lightband)
3 x 25
===========
some curls.

[bloodshoteyes]

ME Squat - Rev Minis - Ironwolf bar (65lb)
x1 @ 425
x1 @ 515
x1 @ 565
x1 @ 605 *wraps
x1 @ 645 *wraps //miss forward
x1 @ 645 *wraps PR
x1 @ 665 *wraps PR (about 90%)
=============
GHR
x35 @ BW
x30 @ BW
============
Sled
x3 trips @ 3plate+25

[tom183]

Liking the squatting with chains and bands there. Great work.

[bloodshoteyes]

Thanks Tom, the band and chain combo is a great movement as it has 2 sticking points to make you work through.

ME Bench Press
x1 @ 275
x2 @ 315
2bd + slingshot
x1 @ 365
x1 @ 405
x1 @ 455
x1 @ 475
no board
x8 @ 315 (slingshot)
============
DB Incline Presses
x20 @ 35
x10 @ 70
x12 @ 70
============
Lat Pull Downs
3 x 10 @ 130lb
============
Wrist Roller
x5 @ 45lb

[bloodshoteyes]

DE Lower (no belt)
Speedy Deads!
5 x 3 @ 225 + 160 chain
========
stiff leg deficit deadlift (3'')
3 x 5 @ 225 + 160 chain
========
GHR
3 x 15 @ BW