Started my new cycle today. Just click on the link in my signature to see the first cycle.
Fat Bar Speed Bench
125x 8 x 2 + doubled smalls
Good workout, went up 10 pounds and got 1 more rep. I will be ready for a good meet December 6th.
Looks like joe average, that program works well for me.
It is. I actually train with Jim at his house.
cool. The bands are the only thing that seems to work for me, but i am tring some other stuff right now, i really need to put on some size, and the low reps just dont do it for me.
Nice goal. Good stuff. Where is the meet in December?
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
In Pennsylvania down by Reading. I am a lifetime drug free lifter so this would be a big accomplishment for me. Right now I'm good for 735/435/675. For me to put 55 pounds on my total in 3 months is asking a lot. So I may not hit it in December but I should be pretty close.
290x 13 + doubled larges
285x 10 + short large bands
It was a nice break to get on the safety squat bar with only doubled larges and bang out some reps. Looking back I should've done 3 plates for the SSB for a set of 10. Used a modified sumo style like Bernor today and had great success. Those Iron woody short bands doubled are a lot of tension at the top!
Reverse Band Bench - 3rd Hole down
450x 6 + smalls
ME Bench Press
205x 3 + doubled mediums
20 pound PR today for a triple with doubled medium bands.
Safety Squat Bar Squats
Very happy with todays workout. I am able to keep my back very straight and sit right down. No speed work today, had other family commitments.
Last edited by mjc1021; 10-12-2008 at 07:27 AM.
DE Bench Press
Went up 10 pounds and got 8 reps again. Went for 9 but missed halfway up. No speed work today as I was at Golds Gym and had no bands. Was nice to do some extensions it has been awhile.
Trap Bar Deadlift
3board 115x 7 + 1/2 medium 1/2 mini
4board 135x 7 + SAME
Had a good workout today. The 600 felt great and I didn't have any grip issues. Dropped the 2 board as I want to make my board benching more of a tricep focused day and completely rest my chest and front delts.
ME Safety Squat Bar Squats
330x 4 + doubled larges and doubled monster minis
Today had a great workout with the SSB. The week off from squats along with the higher rep training is really recharging my system.
DE Bench Press
Fat Bar Speed Bench
125x6x2 + doubled smalls
Today was a **** workout for me. My shoulder is killing me and my weight is down. I have also been very inconsistent with my speed work and rotator cuff work. I will be happy with a 405 bench at the meet.
DE Safety Squat Bar
150x 8 x 2 + doubled mediums
Lost the 10th rep forward. I was shot as this was a tough set. I think the workout on Thursday coupled with the fact that I wasn't focusing as much on technique as I should have cost me my 10th rep. Maybe, maybe not!
I've been off the bands for 5 weeks now due to work obligations. However I was still able to train and keep some good strength hitting 405x 8 and 455x 3 in the raw front squat(o belt no wraps) as well as 365x 8 paused reps in the bench. This was my first workout back with the bands:
ME Safety Squat Bar
60x 5, 3 + doubled larges
60x 2 + doubled larges and doubled mediums
60x 1 + 2 sets doubled larges
ME Pause Bench
45x 5 + doubled smalls
135x 5 + doubled smalls
185x 10 + doubled smalls
225x 5 + doubled smalls
Good workout today. I have some pain in my neck from the SSB but I think I'll be ok. Will get another sq/bp workout next saturday.
Really strong work in here! Nice!
I live near Allentown. The meet was in Leesport but I couldn't do it because of work. You are about 45 minutes from where I am at in Lebanon.
That sounds cool man. I'll keep everyone updated.