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Thread: Pud's Training Log

  1. #426
    Lexen Xtreme
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    ME Squat/Deadlift

    Weight's been up a little the last few days, ~220-222. Surprised after being sick.

    Barbell Free Squats
    65lbs bar x 2 sets x 12 reps
    155lbs x 2 sets x 6 reps
    245lbs x 5 (belt & wrist wraps on)
    335lbs x 3 (Predator briefs on)
    425lbs x 3
    475lbs x 3
    515lbs x 2 sets x 3 reps
    535lbs x 3 - rep PR

    Pin 4 Rack Deadlifts
    225lbs x 3 (Predators and belt on)
    315lbs x 3
    405lbs x 3
    495lbs x 3
    585lbs x 2
    635lbs x 0

    Hyper Extensions
    50lbs DB x 8
    70lbs DB x 3 sets x 10 reps

    Declined Situps
    60lbs DB x 10
    70lbs DB x 2 sets x 10 reps

    stretch

  2. #427
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    ME Bench

    Floor Press with foam pad under elbows
    45lbs x 12
    95lbs x 10
    135lbs x 6
    185lbs x 5 (wrist wraps ON)
    205lbs x 5
    225lbs x 5
    245lbs x 5
    265lbs x 3
    275lbs x 3
    295lbs x 1 - ugly/slow, not tight enough
    295lbs x 1, missed 2nd - first was quick, didn't stay tight on 2nd
    305lbs x 1 - ugly

    Fat Bar 4-board Press
    185lbs x 10
    225lbs x 9
    245lbs x 6
    265lbs x 3

    Chest Supported Rows
    +100lbs x 8
    +125lbs x 3 sets x 8 reps

    Kettlebell Tricep Extesions
    16kg kettlebells x 3 sets x 10 reps

    Standing Rope Face Pulls
    60lbs x 3 sets x 12 reps

    rotator cuff work & band pull aparts

  3. #428
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    DE Bench and ME Squat/Deadlift

    12/15/2011 Speed Bench

    Speed Bench
    45lbs x 2 sets x 20-30 reps
    95lbs x 8
    135lbs x 3
    Close Grip
    165lbs x 2 sets x 2 reps
    Mid Grip
    165lbs x 2 sets x 2 reps
    Wide Grip
    165lbs x 2 sets x 2 reps

    Neutral Grip Pullups
    BW x 2 sets x 8 reps
    BW x 6

    Standing Military Press on Squat Machine
    +90lbs x 8
    +140lbs x 6
    +180lbs x 3 sets x 8 reps

    HS Rear Delt Rows
    +180lbs x 8
    +230lbs x 3 sets x 8 reps

    Tricep Pushdowns
    70lbs x 3 sets x 12 reps

    stretch, rotator cuff work & Band pull aparts

    12/16/2011
    -First time in suit since I had it altered. Still easy to get into, but felt better support wise. Could probably get it taken in again.

    Barbell Free Squats
    60lbs bar x 2 sets x 10 reps (Predator briefs on)
    150lbs x 6
    240lbs x 5 (belt & wrist wraps on)
    330lbs x 5
    420lbs x 2
    470lbs x 2
    510lbs x 1 (T-rex suit on straps down)
    560lbs x 1
    600lbs x 1 - Slow, didn't descend quick enough
    650lbs x 1 (straps up) - Felt good/quick
    Added Reverse Average Bands
    740lbs x 1 - good

    Deadlifts with plates on ~4-5" of pads
    135lbs x 5
    225lbs x 3 (belt on)
    315lbs x 3
    405lbs x 3
    495lbs x 2
    545lbs x 2
    585lbs x 1

    Glute Ham Raises
    BW x 3 sets x 12 reps
    BW x 10

    Ab Wheel Static holds with 25lbs on back
    2 sets
    10 reps and 6 reps w/ BW after each static hold, another set of 10 reps after that.

    stretch

  4. #429
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    ME Bench

    Somewhat of a "shit the bed" bench day.

    Flat barbell Bench
    45lbs x 2 sets x 20ish reps
    95lbs x 8
    135lbs x 6
    185lbs x 3 (wrist wraps on)
    205lbs x 5 (belt on)
    225lbs x 3
    245lbs x 3
    265lbs x 3
    275lbs x 1
    285lbs x 1 - slow/ugly

    Reverse band foam pad presses
    315lbs x 2 sets x 5 reps
    315lbs x 6, missed 7th

    Chest Supported Rows
    +100lbs x 8
    +125lbs x 3 sets x 8 reps

    Neutral Grip DB Presses
    65lbs x 8
    75lbs x 3 sets x 8 reps

    Rope Face Pulls
    60lbs x 2 sets x 15 reps

    Kettlebell Tricep Extensions
    16kg x 2 sets x 8 reps

    rotator cuff work & band pull aparts

  5. #430
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    Squat/Deadlift Assistance

    Barbell Front Squats
    45lbs x 2 sets x 10-12 reps
    135lbs x 6
    135lbs x 3
    185lbs x 3
    225lbs x 3 (belt on)
    245lbs x 3
    265lbs x 3 sets x 5 reps - rep PR, felt pretty easy can probably go to 275-285 x 5

    DB Romanian Deadlifts
    85lbs DBs x 10
    100lbs DBs x 3 sets x 10 reps - straps

    Hip Adductor/Abductor
    2 sets x 20 reps each

    Standing Ab Pulldowns
    90lbs x 10
    100lbs x 10
    110lbs x 2 sets x 10 reps

    HS Shrugs
    +180lbs x 12
    +270lbs x 12
    +320lbs x 15
    +320lbs x 2 sets x 12 reps

    DB Hammer Curls
    45lbs x 2 sets x 8 reps per arm

    stretch

  6. #431
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    DE Bench

    Speed Bench
    45lbs x 2 sets x 20-30 reps
    95lbs x 10
    135lbs x 3
    Close Grip
    155lbs x 2 sets x 3 reps
    Mid Grip
    155lbs x 2 sets x 3 reps
    Wide Grip
    155lbs x 2 sets x 3 reps

    Pullups
    BW x 3 sets x 6 reps

    Standing Barbell Military Press
    45lbs x 15
    95lbs x 8
    135lbs x 3 sets x 8 reps

    HS Rear Delt Rows
    +180lbs x 10
    +200lbs x 3 sets x 10 reps

    Tricep Band Pushdowns
    4 sets x 10-20 reps

    stretch, rotator cuff work & band pull aparts

  7. #432
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    ME Squat

    Somewhat of a deload. Got a new camera and played around with it today, I'll get it put together sometime. One of the night crew guys hit a 1000lbs box squat in briefs only.

    Barbell Free Squats
    150lbs x 6
    240lbs x 5 (Predator briefs and belt on)
    240lbs x 3
    330lbs x 3
    420lbs x 2 sets x 2 reps
    470lbs x 6 sets x 2 reps

    Speed Sumo Deadlifts against minibands
    230lbs x 10 sets x 1 rep, ~30-45 sec RIs

    Glute Ham Raises
    BW x 3 sets x 10 reps

    Decline Situps
    40lbs Sandbag x 3 sets x 15 reps

    stretch

  8. #433
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    ME Bench

    Reverse Average Band Bench
    225lbs x 8
    275lbs x 10
    315lbs x 6 (wrist wraps & belt on)
    365lbs x 3
    385lbs x 3
    405lbs x 3 - rep PR
    365lbs x 6

    T-Bar Rows
    +90lbs x 8
    +135lbs x 10
    +160lbs x 2 sets x 6 reps
    +160lbs x 8

    Incline DB Press
    75lbs DBs x 8
    80lbs DBs x 2 sets x 8 reps

    Rope Face Pulls
    90lbs x 12
    80lbs x 2 sets x 12 reps

    Kettlebell Tricep Extensions
    16kg Kettlebells x 2 sets x 10 reps, 1 set x 8 reps

    stretch, rotator cuff work & band pull aparts

  9. #434
    Lexen Xtreme CrazyEyesPat's Avatar
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    thank you for not coming to the gym sick today---- some ppl think that is vag but it's smart. ppl who come to the gym sick are going to get kicked in the nuts by yours truly
    LeXen Xtreme

  10. #435
    Lexen Xtreme
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    You don't understand. There's sick sick then there's Pud sick. When Pud gets sick he's off for 2 weeks. And this happens every month or so. You see when Pud was growing up, his parents never made him play outside. He stayed indoors playing Nintendo and computer games all day so he never built an immune system.

    My kids haven't missed a day of school in 6 years because I don't let them in the house until it's dark out. They can literally eat a piece of shit and not get sick

  11. #436
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    DE and ME Bench



    Thursday 1/5/2012:

    DE Bench

    Speed Bench
    45lbs x 2 sets x 20-30 reps
    95lbs x 8
    135lbs x 3
    Close Grip
    165lbs x 2 sets x 2 reps
    Mid Grip
    165lbs x 2 sets x 2 reps
    Wide Grip
    165lbs x 2 sets x 2 reps

    Pullups
    BW x 2 sets x 8 reps

    Lat Pulldowns
    140lbs x 10
    160lbs x 10

    Standing Barbell Military Press
    45lbs x 12
    95lbs x 8
    135lbs x 3
    155lbs x 8
    155lbs x 2 sets x 6 reps

    HS Rear Delt Rows
    +140lbs x 10
    +180lbs x 3 sets x 10 or 12 reps

    Band Tricep Pushdowns
    5 sets

    stretch, rotator cuff work & band pull aparts

    Sunday 1/8/2011


    Flat Barbell Bench
    45lbs x 20
    95lbs x 8
    135lbs x 6
    135lbs x 3
    185lbs x 3 (wrist wraps on)
    225lbs x 3 (belt on)
    245lbs x 3
    255lbs x 3

    4-Board Press
    275lbs x 3
    295lbs x 3
    305lbs x 3, spot on 3rd
    315lbs x 2 - 1st was good, not sure if I had a light spot on 2nd or not.

    4-board Close Grip bench with pause on boards and lockout
    225lbs x 6
    225lbs x 8, missed 9th

    Chest Supported Rows
    +90lbs x 10
    +115lbs x 8
    +135lbs x 3 sets x 8 reps

    Neutral Grip DB Presses
    75lbs x 10
    80lbs x 10

    Rope Face Pulls
    60lbs x 3 sets x 12 reps

    Kettlebell Tricep Extensions
    16kg kettlebells x 2 sets x 10 reps

    rotator cuff work & band pull aparts

  12. #437
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    Log catchup

    Fell behind on log some:

    Tuesday 1-10-2012

    Barbell Romanian Deadlifts
    135lbs x 8
    135lbs x 6
    185lbs x 6
    225lbs x 8
    275lbs x 3 sets x 10-12 reps

    Leg Press
    +180lbs x 8
    +360lbs x 8
    +450lbs x 6
    +540lbs x 8
    +630lbs x 2 sets x 8 reps

    Hip Adductor/Abductor
    2 sets x 20 reps each

    Standing Ab Pulldowns
    90lbs x 10
    100lbs x 3 sets x 10 reps

    Seated DB Hammer Curls
    40lbs x 2 sets x 10 reps per arm

    stretch

    _______________________________________________

    ME Squat/Deadlift 1-13-2012
    Barbell Free Squats
    65lbs bar x 3 sets 8-12 reps
    155lbs x 8
    245lbs x 3 (belt & wrist wraps ON)
    335lbs x 3 (Predator Briefs on)
    425lbs x 3
    515lbs x 1
    565lbs x 1
    Added Reverse Average Bands
    625lbs x 1 (knees wrapped)
    675lbs x 1 (knees wrapped)

    Conventional Deadlifts off floor
    230lbs x 3 (Predators and belt)
    320lbs x 3
    410lbs x 3
    500lbs x 2
    500lbs bar weight + 80lbs of chain x 1

    Glute Ham Raises
    BW x 3 sets x 12 reps

    Ab Wheel
    3 sets x 12-15 reps

    stretch

    ________________________________________________________

    ME Bench 1-15-2012

    Flat Barbell Bench
    45lbs x 3 sets x 10-15 reps
    95lbs x 8
    135lbs x 6
    135lbs x 3
    185lbs x 3 (wrist wraps on)
    225lbs x 3 (belt on)
    275lbs x 3 no touch (Inzer Rage X on)
    315lbs x 2 close to touch on 2nd
    3-Board Press
    365lbs x 3
    385lbs x 3
    395lbs x 3
    415lbs x 2

    4-Board close grip raw press
    225lbs x 6
    225lbs x 8

    Chest Supported Rows
    +90lbs x 10
    +115lbs x 8
    +135lbs x 3 sets x 8 reps

    Neutral Grip DB Press
    75lbs x 8
    80lbs x 2 sets x 8 reps

    Standing Rope Face pulls
    60lbs x 12
    70lbs x 2 sets x 12 reps

    Kettlebell Tricep Extensions
    16kg x 2 sets x 10 reps

    rotator cuff work & band pull aparts

    ____________________________________________________

    DE Squat Tuesday 1-17-2012

    Speed Low box squats
    45lbs x 2 sets x 10-15 reps
    135lbs x 6
    135lbs x 3
    185lbs x 3 (wrist wraps on)
    225lbs x 3 (single ply briefs & belt on)
    275lbs x 6 sets x 2-3 reps (~1 min RIs)

    DB Romanian Deadlifts
    85lbs x 10 (straps)
    105lbs x 3 sets x 10 reps

    Hip Adductor/Abductor
    2 sets x 20 reps each

    Cybex Ab Machine
    4 sets x 12-15 reps

    Standing DB Hammer Curls
    45lbs x 2 sets x 8 reps

    stretch

    ________________________________________________________

    ME Squat 1-20-2012

    Barbell Free Squats
    150lbs x 6
    240lbs x 6 (Predator briefs, belt & wrist wraps on)
    330lbs x 3
    420lbs x 2
    470lbs x 2
    510lbs x 1
    560lbs x 2 (Inzer T-Rex on)
    600lbs x 1
    650lbs x 1 (Knees wrapped) - ~Opener for March Meet

    Conventional Deadlift off ~3" platform
    230lbs x 3
    320lbs x 3
    370lbs x 3
    410lbs x 3
    450lbs x 3

    Glute Ham Raises
    BW x 3-4 sets x 10 reps

    Decline Situps
    40lbs Sandbag x 4 sets x 12 reps

    stretch

    ___________________________________________

    ME Bench 1-22-2012

    Flat Barbell Bench
    45lbs x 12-15 reps
    135lbs x 6
    135lbs x 3
    185lbs x 3 (wrist wraps on)
    225lbs x 3 (belt on)
    295lbs x 2 (Inzer Rage X on) no touch
    345lbs x 2 - touch on 2nd
    385lbs x 1
    2-Board Press
    415lbs x 1
    445lbs x 0 - didn't feel right in wrists/hands
    445lbs x 1

    Chest Supported Rows
    +90lbs x 8
    +115lbs x 8
    +135lbs x 3 sets x 8 reps

    DB Neutral Grip Presses
    60lbs x 10
    75lbs x 2 sets x 10 reps

    Rope Face Pulls
    60lbs x 3 sets x 12 reps

    rotator cuff work & band pull aparts

    Got video from Friday, editing now, should be up sometime tonight.

  13. #438
    Lexen Xtreme
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    DE Bench

    Speed Bench
    45lbs x 2 sets x 20-30 reps
    95lbs x 10
    135lbs x 3
    Close Grip
    155lbs x 3 sets x 3 reps
    Mid Grip
    155lbs x 3 sets x 3 reps
    Wide Grip
    155lbs x 3 sets x 3 reps

    Pullups
    BW x 2 sets x 8 reps
    BW x 2 sets x 6 reps

    Standing Barbell Military Press
    45lbs x 15
    95lbs x 10
    135lbs x 5
    155lbs x 3 sets x 6 reps

    HS Rear Delt Rows
    +90lbs x 10
    +180lbs x 3 sets x 12 reps

    Tricep Band Pushdowns
    5 sets x 12-20 reps

    stretch, rotator cuff work & band pull aparts

  14. #439
    Lexen Xtreme CrazyEyesPat's Avatar
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    nice--- u ready for some heavy work tomorrow?
    LeXen Xtreme

  15. #440
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    ME Squat & ME Bench

    Quote Originally Posted by CrazyEyesPat View Post
    nice--- u ready for some heavy work tomorrow?
    Didn't see this til now. Last week went fairly well. Deload this week. I just dropped off my suit today to get taken in again, hopefully things go well after that.

    ME Squat 1-27-2012

    Barbell Free Squats
    60lbs bar x 3 sets x 8-12 reps
    150lbs x 6 (predator briefs on)
    240lbs x 6 (belt & wrist wraps on)
    330lbs x 3
    420lbs x 3
    470lbs x 2
    510lbs x 1
    560lbs x 2 (Inzer T-Rex on)
    625lbs x 1
    Reverse Average Band
    690lbs x 1
    740lbs x 1

    Speed Deadlifts
    230lbs x 5 sets x 3 reps (belt)

    Glute Ham Raises
    BW x 4 sets x 10 reps

    stretch

    ___________________________________________________

    1-29-2012 ME Bench

    45lbs x 3 sets x 20-30 reps
    95lbs x 8
    Added mini band under bench
    95lbs + bands x 6 (wrist wraps on)
    135lbs + band x 6
    185lbs +band x 3 (belt on)
    225lbs +band x 3 sets x 3 reps

    4-Board Straight weight
    275lbs x 3
    295lbs x 3
    315lbs x 1, missed 2nd
    315lbs x 2

    Chest Supported Rows
    +90lbs x 10
    +115lbs x 3 sets x 12 reps

    Neutral Grip DB Presses
    60lbs x 10
    80lbs x 10
    80lbs x 8

    Seated Rope Face Pulls
    60lbs x 3 sets x 12-15 reps

    Kettlebell Tricep Extensions
    16kg's x 3 sets x 8-10 reps

    stretch, rotator cuff work & band pull aparts

    Squat vid from Friday: click me

  16. #441
    Lexen Xtreme CrazyEyesPat's Avatar
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    who did you take your suit to? it'll make loads of difference

    nice squatting this week---- ive basically ramped down the past 2 weeks so I intend on putting some weight on the bar this week
    LeXen Xtreme

  17. #442
    Lexen Xtreme
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    update

    DE Bench 2/2/2012

    Speed Bench
    warmups
    Close Grip
    165lbs x 2 sets x 2 reps
    Mid Grip
    165lbs x 2 sets x 2 reps
    Wide Grip
    165lbs x 2 sets x 2 reps

    Pullups
    BW x 10
    BW x 8
    BW x 2 sets x 6 reps

    Standing Barbell Military Press
    warmups
    165lbs x 3 sets x 6 reps

    HS Rear Delt Rows
    +180lbs x 2 sets x 12 reps

    Band Pushdowns
    5 sets x 12-20 reps

    stretch, rotator cuff work & band pull aparts

    _____________________________________________

    Squat Deload/ME Deadlift 2/3/2012

    Barbell Free Squats
    60lbs bar x 3 sets x 8-12 reps
    150lbs x 6 (predator briefs on)
    240lbs x 6 (belt & wrist wraps on)
    330lbs x 3
    420lbs x 5 sets x 2 reps

    Pin 3 Rack Deadlifts
    135lbs x 6
    225lbs x 3 (belt on)
    315lbs x 3
    405lbs x 3
    495lbs x 3
    545lbs x 2
    585lbs x 2
    635lbs x 1 - pin 3 PR

    Glute Ham Raises
    BW x 3 sets x 12 reps

    Ab Wheel
    BW x 4 sets x 12-15 reps

    stretch

    __________________________________________


    ME Bench 2/5/2012

    Flat Barbell Bench
    45lbs x 12-15 reps
    135lbs x 6
    135lbs x 3
    185lbs x 3 (wrist wraps on)
    225lbs x 3 (belt on)
    295lbs x 2 (Inzer Rage X on) no touch
    335lbs x 2 - no touch
    375lbs x 1 - ~1 inch away
    395lbs x 1 - touch, slow/ugly

    Chest Supported Rows
    +90lbs x 8
    +115lbs x 3 sets x 8 reps


    DB Neutral Grip Presses
    60lbs x 10
    75lbs x 3 sets x 12 reps

    Rope Face Pulls
    60lb x 12 reps
    70lbs x 2 sets x 12 reps

    rotator cuff work & band pull aparts


    ______________________________________


    DE Bench 2/9/2012

    Speed Bench
    warmups
    Close Grip
    155lbs x 2 sets x 3 reps
    Mid Grip
    155lbs x 2 sets x 3 reps
    Wide Grip
    155lbs x 2 sets x 3 reps

    Pullups
    BW x 3
    BW + 25lbs x 3 sets x 5 reps
    BW x 6

    Standing Barbell Military Press
    warmups
    135lbs x 3 sets x 8 reps

    Band Pushdowns
    5 sets x 12-20 reps

    stretch, rotator cuff work & band pull aparts

  18. #443
    Lexen Xtreme
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    update

    ME Squat/Deadlift 2-12-2012

    Had a shitty squat day yesterday. Had suit altered, normal guy was out of town, so I tried a different one and the stitching didn't hold.

    Worked up to 625 for a couple attempts, first I reracked it from shaking too much. Second I unracked and descended fine, then more stitching ripped in the hole and came up real ugly.

    Reverse Average Band Deadlifts
    245lbs x 6
    335lbs x 3
    425lbs x 3
    515lbs x 2
    565lbs x 2
    605lbs x 1

    Glute Ham Raises
    BW x 2 sets x 10 reps

    Declined Situps
    40lbs Sandbag x 3 sets x 12 reps

    __________________________________________

    ME Bench 2-13-2012
    Flat Barbell Bench
    45lbs x 20
    95lbs x 10
    135lbs x 6
    185lbs x 3 (wrist wraps on)
    225lbs x 3 (belt on)
    295lbs x 2 (Inzer Rage-X Shirt on)
    355lbs x 1 touch
    405lbs x 1 touch
    Presses to Foam pad: ~2 board in high, compresses to ~1 board
    435lbs x 1 - slow
    455lbs x 1 - PR, fast: most straight weight I've held in my hands benching
    475lbs x 1 - PR, slow/ugly

    Raw 4-Board close grip
    225lbs x 12
    225lbs x 11

    Chest Supported Rows
    +90lbs x 10
    +115lbs x 8
    +135lbs x 3 sets x 8 reps

    Kettlebell Tricep Extensions
    16Kg's x 2 sets x 12 reps

  19. #444
    Lexen Xtreme
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    update

    DE Bench 2/16/2012

    Speed Bench
    45lbs x 2 sets x 20 reps
    95lbs x 8
    135lbs x 3
    Close Grip
    155lbs x 3 sets x 3 reps
    Mid Grip
    155lbs x 3 sets x 3 reps
    Wide Grip
    155lbs x 3 sets x 3 reps

    Pullups
    BW x 3 sets x 8 reps

    Seated DB Shoulder press
    45lbs x 8
    60lbs x 8
    70lbs x 3 sets x 8 reps

    HS Rear Delt Rows
    +90lbs x 3 sets x 12 reps

    Kettlebell Tricep Extensions with pause on floor
    16kgs x 3 sets x 10-12 reps

    stretch, rotator cuff work & band pull aparts
    __________________________________________________

    ME Squat 2/17/2012

    Last heavy squat day before the meet

    Barbell Free Squats
    150lbs x 6 (Predator briefs on)
    240lbs x 5 (belt & wrist wraps on)
    330lbs x 3
    420lbs x 2
    470lbs x 2 (T-Rex suit on)
    510lbs x 2
    560lbs x 1
    600lbs x 1
    650lbs x 1 (knees wrapped)
    Reverse Average Bands
    750lbs x 1 (knees wrapped) - PR

    Glute Ham Raises
    BW x 4 sets x 12 reps

    Decline Situps
    40lbs sandbag x 3 sets x 12 reps

    stretch

  20. #445
    Lexen Xtreme CrazyEyesPat's Avatar
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    u ready to do this shit man?
    LeXen Xtreme

  21. #446
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    ME Squat/Deadlift Friday 4-13-2012

    Barbell Box Squats with buffalo bar
    145lbs x 8 (Predator briefs on)
    145lbs bar weight + 120lbs of chain x 6 (belt & wrist wraps on)
    235lbs bar weight + 120lbs of chain x 6
    285lbs bar weight + 120lbs of chain x 3
    325lbs bar weight + 120lbs of chain x 3
    375lbs bar weight + 120lbs of chain x 5 sets x 3 reps

    Pin 2 Rack Deadlifts
    225lbs x 8
    315lbs x 3 (belt on)
    405lbs x 3
    495lbs x 3
    495lbs bar weight + 110lbs of chain x 2

    Glute Ham Raises
    BW x 3 sets x 10 reps

    Decline Situps
    40lbs sandbag x 3 sets x 12 reps

    stretch

  22. #447
    Lexen Xtreme
    Join Date
    Oct 2009
    Location
    Columbus, OH
    Posts
    398

    ME Bench

    Reverse Average Band Bench
    45lbs x 3 sets x 15-30 reps
    Added Bands
    225lbs x 8 (wrist wraps on)
    275lbs x 6 (belt on)
    315lbs x 3
    365lbs x 2 sets x 3 reps
    385lbs x 3 sets x 3 reps

    Cable Rows w/ wide neutral grip
    120lbs x 12
    140lbs x 12
    140lbs x 12
    160lbs x 12
    180lbs x 10

    Kettlebell Tricep Extensions
    16kg x 12
    16kg x 2 sets x 10 reps

    Rope Face Pulls
    3 sets x 12 reps

    stretch, rotator cuff work & band pull aparts

  23. #448
    Lexen Xtreme
    Join Date
    Oct 2009
    Location
    Columbus, OH
    Posts
    398

    ME Squat/Deadlift

    Barbell Free Squats
    50lbs bar x 2 sets x warmup
    140lbs x 8 (Predator briefs on)
    230lbs x 5 (belt & wrist wraps on)
    320lbs x 3
    410lbs x 4 sets x 3 reps
    460lbs x 3

    Conventional Deadlifts off floor (w/ briefs)
    140lbs x 6
    230lbs x 3 (belt on)
    320lbs x 3
    410lbs x 3
    460lbs x 3
    500lbs x 3 - Rep PR by 5lbs...

    Glute Ham Raises
    BW x 3 sets x 12 reps

    Ab Wheel
    BW x 3 sets x 10 reps

  24. #449
    Lexen Xtreme
    Join Date
    Oct 2009
    Location
    Columbus, OH
    Posts
    398

    ME Bench

    Barbell Bench
    45lbs x 30
    45lbs x 20
    95lbs x 8
    135lbs x 6
    135lbs x 3
    185lbs x 5 (wrist wraps on)
    225lbs x 3 (belt on)
    245lbs x 3
    265lbs x 5 - rep PR
    275lbs x 3
    3-board press
    275lbs x 3
    285lbs x 3
    295lbs x 3

    Chest Supported Rows
    +90lbs x 8
    +115lbs x 6
    +135lbs x 3 sets x 6 reps

    Kettlebell Tricep Extensions
    16kg x 12
    16kg x 2 sets x 10 reps

    Standing Rope Face Pulls
    60lbs x 3 sets x 15 reps

  25. #450
    Lexen Xtreme
    Join Date
    Oct 2009
    Location
    Columbus, OH
    Posts
    398

    Lower Assistance/Rep day

    Barbell Free Squats
    45lbs x 2 sets x 12-15 reps
    135lbs x 8
    135lbs x 5
    185lbs x 5
    225lbs x 3 sets x 12 reps (belt & wrist wraps on)

    DB Romanian Deadlifts
    60lbs x 8
    90lbs x 3 sets x 12 reps (straps)

    Hip Adductor Abductor
    2 sets x 20 reps each

    Cybex Ab machine
    4 sets x 8-15 reps

    stretch
    Last edited by Pud; 05-18-2012 at 06:33 PM.

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