Road to 600 bench

[jtteg_x]

7/31/07 Tuesday


Back:
reverse band deadlift *100lb bands*: warmup, 405lbx3, 495lbx2, 545lbx2, 585lbx2, 655lbx1
SLDL: 135lbx10, 135lbx10
low pulley pullthroughs: 2x10
seated leg curl: 2x15
hip abduction + adduction machine: 2x15



turns out the straps on my metal suit is way too loose. ill be getting them altered to fit.



link to video of todays workout: http://www.wannabebigforums.com/showthread.php?t=100357

[jtteg_x]

8/2/07 Thursday


Bench/Tricep:
warmed up with raw bench up to 225lb
shirted bench: warmup set, 275lbx3, 300lbx3, 315lbx3, 335lbx2, 350lbx0
cg bench w/1-board: 135lbx8, 185lbx5, 225lbx5, 245lbx5
DB OH extensions: 40lbx12, 50lbx12, 65lbx10
tricep cable pushdowns: 2x10



note: used a tight shirt from one of my training partners. sets were 1-2" away from actually touching (first time i used a tight shirt!)

[jtteg_x]

8/6/07 Monday


Back/Core:
Sumo Deadlift w/straps down: warmup sets, 365lbx3, 405lbx3, 455lbx3, 495lbx3, 515lbx3 **PR**
Goodmornings off pins: warmup, 135lbx8, 185lbx8, 225lbx8
Chinups: bw x8, bw x6, bw x6
Pullthroughs: 2x8
hip abductor AND adductor machine: 2x15 each



first time pulled in a suit. felt great at the bottom but straps were way too loose. will be exchanging for 1 sz lower. first time i smelled those amonia caps. one hell of a workout

[jtteg_x]

8/7/07 Tuesday


Chest/Tri/Bi:
speed band bench: warmup sets, 140lbx3 (8 sets). green average + red mini's
decline bench: 185lbx8, 205lbx8, 225lbx10
db flys: 45lbx10 (2 sets)
incline chest press machine: 1x8, 1x10
weighted dips: 45lb+bw x8 (2 sets)
ez-curls: 65lbx8 (2 sets)
hammer curls: 25lbx10 (2 sets)
reverse grip pull downs: 2x10
tricep extension machine: 2x12

[jtteg_x]

8/9/07 Thursday

Legs/Shoulders:
squat w/straps down: warmup, 315lbx3, 365lbx3, 405lbx3, 425lbx3 **3rm pr**
leg press: 2x6 (medium effort)
leg extensions: 2x12
cable side raise: 2x16 (alternate)
db rear lat raise: 20lbx20, 25lbx18
bb shrugs: 225lbx8, 315lbx8, 315lbx8
face pulls: 3x10

[jtteg_x]

8/11/07 Saturday


Bench:
3 board: warmup, 275lbx5, 315lbx3, 315lbx5, 315lbx5
floor press: 225lbx5 (3 sets)
cable pushdowns: 2x12
lat pull down: 2x12



used an inzer rage-x to help break in my grove points

[jtteg_x]

8/14/07 Tuesday

Deadlift:
Sumo Deadlift w/suit: 135lbx3, 225lbx3, 315lbx3, 365lbx3, (+green bands/chains) 410lbx3, 430lbx3, 460lbx3 <------ working sets
SLDL: 135lbx8, 225lbx8, 275lbx6
Low cable pulley: 2x10

[TommyBoy]

8/7/07 Tuesday


Chest/Tri/Bi:
speed band bench: warmup sets, 140lbx3 (8 sets). green average + red mini's
decline bench: 185lbx8, 205lbx8, 225lbx10
db flys: 45lbx10 (2 sets)
incline chest press machine: 1x8, 1x10
weighted dips: 45lb+bw x8 (2 sets)
ez-curls: 65lbx8 (2 sets)
hammer curls: 25lbx10 (2 sets)
reverse grip pull downs: 2x10
tricep extension machine: 2x12

WTF??? You doubled the greens and the mini's??? That's some badass tension!

[jtteg_x]

it was a first for me. i was following my buddys routine that day

[jtteg_x]

8/15/07 Wednesday

Bench Assist:
db rear lat raises: 2x10
laying t-bar row: 3x8
seated smith press: 135lbx8 (3 sets)
db rows: 90lbx8 (3 sets)
e-z tricep extensions: 3x10
pull ups (palms in): 2x8
bb curl: 2x10 supersetted with low pulley cable curls
tricep dip machine: 2x12
face pulls: 2x10

[jtteg_x]

8/16/07 Thursday

DE Squat/Lower:
med. box squat w/green bands: warmup, 315lbx3, 365lbx3, 405lbx3
front squat: 135lbx6, 185lbx5, 225lbx5
leg press: 3x5
laying calf raises: 2x15
standing calf raises: 2x12
3 drop sets of roman straight leg raises & crunches
side bends: 2x15 each side

[TommyBoy]

Nice effin' box squat!

[jtteg_x]

thank you!



8/18/07 Saturday

Bench:
2-board: 275lbx3, 295lbx3, 295lbx2, 295lbx3
cg bench: 185lbx8, 185lbx8, 225lbx7
seated pec deck flys: 1x12, 1x8

[jtteg_x]

8/21/07 Tuesday

Back:
low pin rack pulls: 230lbx3, 320lbx3, 410lbx3, 480lbx3, 500lbx2, 530lbx0, 410lbx5
chin ups: 3x8
lat pull downs: 2x6
farmers walk: w/110lb DBs. 3 sets


felt ****ty today.

[jtteg_x]

8/23/07 Thursday
weighed in at 200lb this morning.


Chest/Tri/Shoulder/Bi:
CG Bench: warmup, 185lbx5, 225lbx5 [4 sets]
Decline Bench: 185lbx5, 225lbx5 [4 sets]
DB Bench: 75lbx5, 85lbx5, 95lbx5
DB side raises: 25lbx8, 30lbx8
DB front raises: 30lbx8, 30lbx8
DB tricep extension: 50lbx8, 50lbx8
DB Kickbacks: 30lbx8, 30lbx8 [each arm]
Pushdowns: 2x8
Seated strict DB Curl: 30lbx8, 30lbx6 [each arm]
Paused DB Shrugs: 55lbx8, 55lbx8





was mad today

[jtteg_x]

8/25/07 Saturday

ME Squat:
reverse band squat w/ average greens: 145lbx5, 235lbx5, 325lbx3, 375lbx3, 415lbx3, 465lbx3, 465lbx2, 465lbx1
seated leg extensions: 3x12
smith calf raises: 3x15
4 sets of crunches




*note: fully deloaded bands at top. no suit*

[jtteg_x]

8/28/07 Tuesday

ME Deadlift:
Sumo: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx3, *suit on* 475lbx3, 505lbx3, 525lbx3
Pull throughs: 2x8
Pull ups (palms in): 2x10...
-supersetted with low bicep cable pulleys: 2x8
t-bar row (underhand grip): 3x6

[TommyBoy]

Some f'n good lifting in here!

[jtteg_x]

thanks TommyBoy.




8/30/07 Thursday

Shoulders/Tri/Chest
Military Press: warmup, 95lbx6, 115lbx6, 115lbx6
Smith Shrugs (sumo stance): 4pps x6 (2 sets), same weight +50lbx6 (2 sets)
Machine Shrugs: 4pps x6 (2 sets)
Tricep Dips: bw +45lbx8, bw +70lbx8, bw +70lbx7
Incline DB Press: 65lbx8, 75lbx8, 80lbx7
Cable upright rows: 2 sets of stack
Tricep Pushdowns: 2 sets of stack
Facepulls: 2x8




lot of shrug work to work top end of deadlift *weakpoint*

[jtteg_x]

9/1/07 Saturday

DE Squat:
Squat w/green bands: 145lbx5, 235lbx3, 285lbx3 (4 sets)
Front Squats: 225lbx5 (3 sets)
Calf Raises: 3x12
Knee Extensions: 2x12

[jtteg_x]

9/3/07 Monday

ME Bench:
1-board raw: warmup, 275lbx3, 275lbx3, 275lbx2
rack lockouts: 275lbx3, 295lbx3, 315lbx2
pec deck flys: 2x8
cable flys: 2x8

[jtteg_x]

9/4/07 Tuesday

Deadlift:
Rack Pulls @knee height: 135lbx5, 225lbx5, 315lbx3, 405lbx3, *suit on* 475lbx3, 525lbx3, 585lbx3, 615lbx2
Sumo deadlift speed pulls: 315lbx3, 405lbx3, 405lbx3 (should've stuck with 365)
bicep curl: 2x8
bb rows (overhand): 135lbx8, 185lbx8, 185lbx8
seated rows: 3x8
2 sets of crunches on medicine ball



http://www.youtube.com/watch?v=9X0DenkHzTQ

[TommyBoy]

crazy deadlifting brother.

[jtteg_x]

thanks.


9/6/07 Thursday

Squat:
low box squat: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 405lbx3
smith shrugs: 3ppsx8, 4ppsx6, 5ppsx6, 5ppsx6
face pulls: 2x8
warmed up tricep pushdowns for saturdays bench



*note: no suit. lowerback still recovering from tuesdays workout hence why i skipped set #3 *

[jtteg_x]

9/8/07 Saturday


Bench:
raw warmup: bar x10, 135lbx5, 185lbx5, 225lbx5
shirted w/50lb of chains up top: 265lbx3, 295lbx3, *2-board from here* 305lbx3, 315lbx3
floor press: 185lbx5, 205lbx5, 205lbx5 +chain weight
cable pushdowns: 3x8
lat pull downs: 3x8


*NOTE: used 2x ply titan f6. went w/2-board to touch*