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Thread: IndustrialStrength Training Log

  1. #376
    Senior Member mikesbench's Avatar
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    5-15-10
    Squat - Bar x 15, 145 x 10, 10, 235 x 5,.. add belt - 325 x 3, 415 x 2, 465 x1, 505 x 1 ... add suit botoms - 555 x 2, 595 x 2, 645 x 1, 685 x1, ... add knee wraps 735 x 1 ... add reverse green bands - 780 x 1, 815 x 1
    Narrow Raw Squat - 145 x 15, 195 x 20, 235 x 12
    GHR - BW x 12, 12, 25 x 8, 8
    Hanging Leg Raise - BW x 4 x 12
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  2. #377
    Senior Member mikesbench's Avatar
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    5-20-10
    Bench - Bar x 20, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 350 x 4 x 4, 375 x 2, 405 x 1, 420 x miss
    Dips - BW x 15, 1 chain x 15, 2 chains x 15, BW 25
    KB Extensions - 35's x 5 x 12
    1 Arm Hammer Row - 3 plates x 8, 4 x 8, 5 x 4 x 6
    Band Pullaparts - mini x 3 x 15
    Hammer Curls - 40's x 3 x 10
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  3. #378
    Senior Member mikesbench's Avatar
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    5-22-10
    SSB Box Squat - Bar x 10, 10, 185 x 5, 270 x 5, 320 x 3, 360 x 2, 410 x 1... add knee wraps - 450 x 1, 500 x 1, 530 x 1 (PR)
    Sumo Rack Pull (Pin #3) - 225 + minis x 3, 315 + m x 3, 365 + m x 3, 405 + m x 3, 455 + m x 3, 495 + m x 1, 405 + m x 5
    GHR - BW x 10, 10 x 10, 20 x 8, 8
    GH Situps - 10 x 4 x 10
    Sled Pulls - 90 x 2 tips, 180 x 1 trip ..... switched to Hummer and pulled that for 2 trips
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  4. #379
    Senior Member mikesbench's Avatar
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    5-24-10
    Bench Bar x 20, 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 365 x 1... add 2 Board - 405 x 1
    Shirted 2 Board - 495 x 3, 545 x 2, 585 x 2, 625 x 1, 650 x 1, 675 x miss, 675 x 1
    Followed this with a few sets of Pressdowns and Pulldowns, didn't keep track of weights / reps... Back was REALLY tight after benching so I was back and forth between this stuff and foam rolling.
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  5. #380
    Senior Member mikesbench's Avatar
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    5-26-10
    Box Squat - 375 + Greens x 8 x 2
    Conventional Deadlift - 315 x 3, 365 x 2, 405 x 1, 455 x 1, 485 x 1, 515 x 1, 535 x 1, 405 x 5
    GHR - BW x 4 x 10
    superset with ...
    Standing Pulldowns to Belly - 70 x 5, 90 x 3 x 12
    Roller Rev Hyp - 2 Plates / side x 4 x 12
    superset with...
    Hanging Leg Raise - BW x 4 x 10
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  6. #381
    Senior Member mikesbench's Avatar
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    5-29-10
    Squat - Bar x 15, 145 x 10, 235 x 5... add belt - 325 x 3, 415 x 2, 465 x 1, 505 x 1 ... add suit bottoms - 595 x 2, 645 x 2, 685 x 1... add wraps - 720 x 1.... add straps - 740 x 1, 760 x 1, 780 x 1
    GHR - BW x 4 x 10
    superset with ...
    Arched Back GM - 225 x 8, 275 x 3 x 5
    Cable GH Abs - 70 x 15, 110 x 12, 140 x 3 x 10
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  7. #382
    Senior Member mikesbench's Avatar
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    5-31-10
    Bench - Bar x 20, 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3... add reverse green bands - 405 x 2, 455 x 1, 485 x 1, 495 x miss ... add shirt - 585 x 1, 635 x 1, 675 x 1, 725 x miss
    DB Bench - 115's x 10, 10, 6
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  8. #383
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    6-2-10
    Box Squat - warm-up.... then - 145 + 2 Blues and 1 Purple band /side x 2, 195 + bands x 2, 2, 235 + bands x 2, 2, 285 bands x 2
    2" Deficit DL - 315 x 3, 365 x 2, 405 x 2, 455 x 1, 475 x 1, 495 x 1
    Cable GH Abs - 110 x 12, 12, 130 x 12, 12, 100 x 15
    superset with...
    Band GHR - mni x 10, 10, 10, BWx 15
    Rev Hyp - 2 plates / side x 2 x 15
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  9. #384
    Senior Member mikesbench's Avatar
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    6-3-10
    Bench - Bar x 15, 135 x 15, 225 x 8, 275 x 5, 315 x 3, 355 x 4 x 4
    Dips - BW x 15, 1 chain x 15, 2 chains x 10, 4 chains x 5, BW x 20
    Barbell Row w/ chain - 135 x 10, 185 x 5, add 1 chain x 5, 2 chain x 5, 3 chain x 5, 4 chain x 5, 5
    Seated Overhead Rope Extension + band - 40 + red x 12, 12, 50 + red x 8, 60 + red x 8, standing w/ band only x 25, 25
    Narrow Neutral Lat Pulldown - 120 x 15, 150 x 10, 170 x 2 x 10
    Band Pullaparts - DL mini x 3 x 15
    superset with...
    EZ Curl - 75 x 3 x 12
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  10. #385
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    6-5-10
    Squat - Wanted to work up to a belt and wraps only max...
    Bar x 15, 10, 145 x 8, 235 x 5, 325 x 3, 365 x 2, 415 x 1...add knee wraps - 465 x 1, 505 x 1, 555 x 1, 575 x 1 (this one was definitely NOT to depth...) 405 x 7
    Band Good Mornings - Blue + mini through belt x 4 x 15
    Abs - Hand to Foot Pass - 5 x 10
    GHR - BW x 12, elevated x 3 x 8
    Sled Pull (Forward and backward) - 160 x 3 round trips
    Standing Calves - BW x 3 x 25
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  11. #386
    Senior Member mikesbench's Avatar
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    6-7-10
    Bench - 135 x 15, 225 x 10, 275 x 5, 315 x 3, 365 x 1, 405 x 1
    1 Arm Hammer Row - 3 plates x 10, 4 x 8, 5 x 6, 6

    Just was'nt feeling it today...did some tris, stretching, and called it a day
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  12. #387
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    6-12-10
    Box (#3 hole) w/ Foam Squat - Bar x 12, 12, 145 x 8...add 4 chains / side - 235 x 5, 325 x 5, 365 x 3, 415 x 2, 465 x 2, 505 x 1, 555 x 1, 585 x 1, 615 x 1 (PR)
    Sumo DL w/ light bands - 315 x 3, 405 x 1, 455 x 1, 495 x miss, lose bands 495 x 1
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  13. #388
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    6-13-10
    Foam Roller, Back Traction
    Reverse Hyper - 1 plate per side x 4 x 25
    superset with
    Standing Cable GH Abs - 120 x 3 x 15, 140 x 15
    Barbell Side Bend - 135 x 3 x 10
    Sled Pull - 3 plates x 4 trips
    Stretch and Bach Traction
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  14. #389
    Senior Member mikesbench's Avatar
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    6-16-10
    Concentric Good Morning - Bar x 20, 145 x 5, 195 x 5, 235 x 5, 285 x 3, 325 x 3, 375 x 2, 395 x 2, 415 x 2
    Raw Squat (No Belt) - 145 x 10, 195 x 10, 235 x 10, 285 x 8, 325 x 6, 375 x 4
    Incline GHR - BW x 4 x 10
    Band Abs at Angle - Green x 15, 15, 3 x 12
    Rev Hyper - 2 pps x 4 x 10
    Grippers - some x a few
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  15. #390
    Senior Member mikesbench's Avatar
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    6-17-10
    DE Bench - Bar x 25, Bar + Dbl mini x 12, 135 + b x 5, 185 + b x 3 x 3, 205 + b x 3 x 3, 225 + b x 3, 255 + b x 2, 275 + b x 2
    DB Bench - 90's x 12, 115's x 10, 125's x 8, 135's x 4
    KB Extensions - 35's x 15, 12, 12, 12, 10
    Hammer Row - 2 pps x 10, 3 pps x 10, 4 pps x 2 x 8
    superset with...
    BB Shrug - 135 x 20, 185 x 3 x 15
    Band Curl - MM x 3 x 15
    superset with...
    Band Pullaparts - mini x 3 x 15
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  16. #391
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    6-19-10
    Squat - Bar x 10, 95 x 10, 145 x 10, 235 x 5, 325 x 3... add suit bottoms - 415 x 2, 505 x 2, 555 x 2, 595 x 1, 645 x 1... add straps and wraps - 685 x 1, 715 x 1, 755 x 1

    My Hamstring / groin on the left side was tight / cramping while warming uo... so I cautiously threw the gear on earlier than I usually would and kind of played it by ear as far as how long I would continue. Squatting went well, but I figured I wouldn't continue to push my luck and just foam rolled and hit the road.
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  17. #392
    Senior Member mikesbench's Avatar
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    6-21-10
    Pinky Grip Floor Press - 135 x 10, 225 x 5, 275 x 3, 315 x 2, 335 x 1, 355 x 1, 375 x 1, 390 x 1, 400 x 1 (PR), 315 x 5, 5, 325 x 5
    1 Arm Hammer Row - 4 pps x 8, 5 pps x 6, 6 pps x 5, 7 pps x 5
    Tate Press w/ band - 50's + mini x 4 x 8
    Sled "Scarecrows" - 60 x 2 trips of 30 pulls
    Sled Front Raise - 60 x 20 raises
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  18. #393
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    6-23-10
    Conventional Rack Pull (Pin #2) w/ bands - Bar + minis x 8, 135+m x 5, 225+m x 3, 315+m x 2, 365+m x 1, 405+m x 1, 455+m x 1, 475+m x 1 (PR), 495+m x miss, 405+m x 3
    Zercher Harness GM w/ bands (Pin #6) - 135+P x 8, 185+P x 5, 225+P x 3, 5
    Reverse Hyper - 3 pps x 3 x 10
    Front Squat - 135 x 3 x 10
    Standing GH Abs - G x 4 x 15
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  19. #394
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    6-27-10
    Monster Garage Bench Challenge Meet
    Opener - 578.5 good
    2nd - 611.7 missed
    3rd - 611.7 good (PR)
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  20. #395
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    7-1-10
    Bench - 345 x 4 x 4
    DB Floor Press - 100's x 8, 120's x 6, 5, 5
    KB Extensions - 35's x 5 x 12
    1 Arm Hammer Row - 4pps x 8, 5pps x 3 x 8
    Strap BW Row - BW x 15, 15, 12
    Band Curl - Black Tube x 3 x 15
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  21. #396
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    7-3-10
    Squat - Bar x 10, 10, 145 x 5, 235 x 5, 325 x 3, 415 x 2, 505 x 1... add suit bot. - 595 x 2, 685 x 1... add straps + wraps - 715 x 1, 755 x 1
    Rack Pull (Pin #1) w/ Quad monster mini - 135 x 5, 225 x 3, 3, 275 x 2, 2, 315 x 1, 1
    Standing Assist Ab Wheel - BW x 4 x 8
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  22. #397
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    7-5-10
    Foam Roll Bench w/ Pinky Grip - Bar x 20, 135 x 10, 225 x 5, 275 x 5, 315 x 3, 350 x 3, 375 x 2, 390 x 1, 410 x 1
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  23. #398
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    7-7-10
    SSB Foam Box Squat w/ 3 Chains - Bar x 10, 180 x 5, 270 x 3, 360 x 1... add briefs - 450 x 1, 500 x 1, 530 x 1, 560 x 1
    Sumo DL off 3" blocks - 135 x 5, 225 x 5, 315 x 2, 405 x 2, 495 x 1, 545 x 1, 585 x 1, 615 x miss
    GHR - BW x 5 x 12
    RH - 2pps x 4 x 10
    Wide Leg Situps - BW x 15, 15, 12, 12, 12
    Prowler - 1pps x 5 trips
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  24. #399
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    7-8-10
    Bench - 350 x 4 x 4
    Suspended Pushups - BW x 4 x 15
    DB Extensions - 40's x 10, 50's x 2 x 10, 60's x 2 x 8
    1 Arm Hammer Row - 4pps x 8, 5pps x 3 x 8
    Band Pressdown - P x 3 x 15
    superset with...
    Band Curl - Tube x 3 x 15
    Band Face Pull - G x 3 x 15
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  25. #400
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    7-10-10
    Box SQ w/ Green Bands - Bar x 10, 145 x 5, 235 x 5... add belt - 325 x 3... add briefs - 415 x 4 x 2, 465 x 2 x 2, 505 x 2 x 2
    Conv. DL - 315 x 2 x 1, 405 x 8 x 1
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

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