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

[tom183]

Thanks Chris. Yeh, I don't like the way the bands dig into your hands and force you to alter your grip either with the method I posted.
With your suggestion, I'm guessing the chains are necessary because if you attached the band to the dumbell itself (outside your grip) it would make the dumbell too lopsided?

[bloodshoteyes]

I dont think the chain is necessary, but adding it will really help with stability.

DE Squats
GCBar (60lb)//box at parallel
7 x 2 @ 420 +260 chain
x1 @ 470 + 260 chain
x1 @ 510 + 260 chain
x1 @ 560 + 260 chain
==============
GHR
3 x 10 @ bw

Didnt do much as I was trying to learn some technique by watching Dan Green lift beside me.

[bloodshoteyes]

DE Bench
3 x 3 @ 185
4 x 3 @ 245
==============
DB Bench
3 x 10 @ 90
DB Incline
2 x 8 @ 90
===============
DB Rows
3 x 8 @ 90
Barbell rows
2 x 10 @ 155 + 40chain
Lat pull downs

[bloodshoteyes]

ME Front Squats (ATG!!)
3 x 8 @ 225
x1 @ 315
x1 @ 365
x1 @ 400
x1 @ 420
=====================
Stiff Leg Sumo Deadlifts
3 x 8 @ 275
=====================
Leg Extensions
3 x 10 @ 160
=====================
GHR -high setting + 1" block
2 x 15 @ 25lb
x20 @ bw

[tom183]

Strong front squats there.

[bloodshoteyes]

Thanks Tom, though that front squat is very weak compared to my back squat. I am going to try and get that front squat around 500lb in the next 8 weeks...

[bloodshoteyes]

ME Bench vs 80chain -all paused
x1 @ 275
x1 @ 300
x1 @ 315
===============
Barbell Rows -overhand
x8 @ 225
x5 @ 275
x5 @ 315
x5 @ 340
DB Rows
2 x 12 @ 70lb
==================
Dumbbell bench
4 x 10 @ 70lb
DB Flies
2 x 12 @ 50lb
Cable pull downs
Cable rows
Push prowler/4 plates 4 trips.

[bloodshoteyes]

DE Squat box at parallel(iron wolf bar/65lb)
8 x 3 @ 335 + 100lb chain
Front Squat no box
3 x 8 @ 255
=================
Sumo deadlifts off pins mid shin
2 x 3 @ 315
Sumo Deadlifts
x3 @ 225 vs light bands
x2 @ 315 vs light bands
2 x 1 @ 405 vs light bands
2 x 12 @ 275
==================
GHR -high setting + 1" block
2 x 10 @ 40lb
x15 @ bw
Sled
4 trips forward, 2 trips backward @ 6plates

[bloodshoteyes]

Barbell Row
x5 @ 185
x5 @ 225
2 x 5 @ 275
Tbar rows
x5 @ 3 plates, 4 pl, 5pl, 6pl + some change
DB Rows
2 x 10 @ 75lb
Cable pull downs (narrow handle)
3 x 12 @ 110lb
=================
French Presses 3 sets
DB Tricep Ext 4 sets
Cable push downs (v handle) 4 sets
Hammer Curls 4 sets

[bloodshoteyes]

ME Squats
GCBar (60lb)//low box + avg band with tensor
miss @ 420
x1 @ 420
x1 @ 470
x1 @ 510
x5 @ 330 *touch n go
x5 @ 380 *touch n go
Good mornings same setup ^^
x5 @ 150
x5 @ 200
x5 @ 230
============
GHR -high setting + 1" block
2 x 10 @ 25lb
2 x 10 @ bw

[bloodshoteyes]

DE Squat box at parallel(iron wolf bar/65lb)
3 x 2 @ 385 + 120 chain
5 x 2 @ 425 + 120 chain
x1 @ 475 + 120 chain
x1 @ 515 + 120 chain
x1 @ 565 + 120 chain
================
GHR -high setting + 1" block
3 x 30 @bw
x20 @ bw
110 total reps on GHR.
==================
Leg Ext
3 x 15 @ 140lb

About a month out from the meet now, gotta remember to log haha.

[tom183]

Nice work, man.

Is an iron wolf bar different to a regular barbell or just heavier?

[bloodshoteyes]

Thanks Tom! The iron wolf bar is thicker then most bars, 35mm. It also is very strong and doesnt have any bar whip that I get with others bars when I go past 500lb. The nurling is very agressive and regularly leaves its prints on my back. Its a great bar.

RE Upper Body
DB Bench Press
3 x 15 @ 70lb
BB Row
3 x 8-10 @ 190lb
DB Incline Bench Press
3 x 15 @ 65lb
Lat pull down
3 x 10-12 @ 140lb
DB Flies
4 x 12-15 @ 50lb
DB Rows
3 x 8 @ 80lb
Dips
3 x 10 @ bw
DB Pullovers
3 x 15 @ 60lb
French Press
2 x 10 @ 100lb
Tricep Push downs
2 x 15 @ 70lb
Hammer Curls
3 x 10 @ 50lb
Shoulder work.

[bloodshoteyes]

Squats
5 x 8 @ 335
Leg Ext
3 x 15 @ 160
GHR
3 x 10 @ bw

[bloodshoteyes]

ME Bench - work up to opener
x1 @ 315
x1 @ 335 - moved easy
slingshot
2 x 5 @ 335
============
DB Bench
3 x 15 @ 70lb
DB Row
3 x 15 @ 80lb
Dips
3 x 10 @ bw
Lat Pull down
5 x 15 @ 180lb

[bloodshoteyes]

Squat opener
x1 @ 425
x1 @ 515
x1 @ 565 (light wraps)
x1 @ 605 (tight wraps) bit high*
x1 @ 635 (tight wraps) bit high*
Will probably open at 600 as it moved pretty fast. Im a little beat up so I didnt do accessories, I'll make up for that on Tuesday.

[tom183]

Good luck with your upcoming meet. What sort of numbers are you hoping to hit?

[bloodshoteyes]

Would hope to be able to hit my openers haha but my goal is to win the light weight division (198lb and down).

Reverse band bench
x10 @ 275
x5 @ 315
x3 @ 365
x3 @ 385
x2 @ 405
wide grip
x10 @ 315
===========
DB Rows
3 x 10 @ 70lb
DB Bench
3 x 8 @ 80lb
DB Pull overs
2 x 10 @ 60lb
Dips
3 x 10 @ bw
BB Rows
2 x 15 @ 185
Lat pull downs
DB Triceps ext
Shoulder work
Hammer Curls

[tom183]

my goal is to win the light weight division

What total do you think you will need to win? I'm assuming it's a powerlifting comp?

[bloodshoteyes]

Yes Tom. Nov 3rd is the Supertraining meet. The meet has been split up into light, middle, and heavyweight divisions. Not sure what it will take to win, but my division is very popular and we should have a lot of crossfitters showing up too.

Deadlift opener
x5 @ 225
x3 @ 315
x2 @ 405
x1 @ 495
x1 @ 545 --was going to make this my opener, but its so easy. Ill prob just stick with it.
x1 @ 595 --hard, but went up somewhat fast.
=============
Leg extensions
2 x 10 @ 160
x10 @ 180
x10 @ 200
x8 @ 220
============
GHR -high setting with 1" block
x15 @ bw
3 x 15 @ 35lb