Incline DB Bench (neutral grip to get them nice and deep)
CG High Cable Rows
EZ Bar Curls
80x3x10(last set repped out 15 presses)
That's all for today, feeling beat up and looking forward to the long weekend. Had my first day back in the shirt this week which was great. Hit a rep PR in the squats as well as an over all raw squat PR. It's been a good week, now it's time to get some good food and enjoy the holiday weekend. Hope everyone does the same.
Awesome work on the training lately bro, especially the squats. Hoping to see you down Ironsport
JERSEY IRON POWERLIFTING
Currenty ranked #1 198 Multiply
Best meet lifts @220 840/650/575
Best meet lifts @198 875/585/630
Best Raw Lifts @198 650/425/575
Eater of: 61 Buffalo wings in 8 minutes
20 hotdogs+buns in 30 minutes
Pin Press (2-3board height)
That was it. Different kind of day felt good.
Last edited by sambone; 07-06-2010 at 10:44 PM.
Box Squats Raw
Deadlifts Conv. w/ quaded Minis
That's all for today.
Fine back-to-back sessions Sam.
Shoulder Warm Up w/ Bands
Incline DB Press
CG Cable Row
EZ Bar Curl
80x3x10 (Last set 25 CG press' for burnout)
Sore sore sore sore SORE. Benching on tuesday instead of monday really killed me. I could have used the extra day to recover. Other then that, looking forward to squatting saturday.
Metal Briefs on
575x1 (easy 25lb pr in briefs)
Suit on straps down
665x1 (about an inch high)
665x1 (hit depth nice and easy)
Sumo Deadlifts reverse bands(raw)
605x0 (missed at top as usual)
Good day, first time fully suited since my meet back in february and I felt pretty good. Worked up to 90lbs off my best meet squat and it went up nicely. My CNS definitely needs some time to adjust, that's for sure. All the raw squatting has seemed to be helping. Going to work up over the next few weeks and see if I can get back up to 750+ before I start training for my meet in November.
Outstanding with those squats dude.
nice squats man, u always hit depth very impressive
dynamo club powerlifting
Shirt On & 2board on all sets
365x1 (dumped but still got it)
Pin Press (@2-3board height)
Band Push Downs
Good bench night I've really been happy with getting in 2 different pressing movements. Dropped a board as well and got comfortable about half way through the work out. Next week I'll drop to a 1board and see how that goes. The weight felt heavy as **** gotta get the CNS up to par.
Last edited by sambone; 07-12-2010 at 07:28 PM.
45deg.Back Extentions w/heavy blue band
Fun day. Hit a squat PR (still pathetic) taxed me some for the deads. Feeling good
Really good work on the squats Sam!
500 is not too far off, you should have that before the end of the year.
Single Ply: 615/375/545
Been moving fine numbers bro.
Incline DB Press
CG Cable Rows
Another fun Thursday. Seems like I'm growing a cist on my left wrist. Good news is that it doesn't hurt while I'm lifting, but there is discomfort whenever I'm not lifting. My doctor has no appointments left this week, so next week I'll be making an appointment to see if they can drain it or something. No intentions of letting it slow me down.
sam from what ive heard ben has an affinty for removing objects from the body..he will be able to help im sure
dynamo club powerlifting
Best lifts Raw Geared
Sqaut 820 1075
Bench 630 775
Dead 720 720
Total 2150 2570
Dynamo Club Powerlifting
So it turns out it is a gangliated (sp?) cist on my left wrist. They drained it today, now I just have to see if it comes back or not.
Chain Suspended GM's
That's was it for saturday. Had a 30lb PR in the briefs which really made me happy but it was a rough day. My wrist is really causing me problems, I couldn't wrap my thumb around the bar which made squatting a bit nerve wrecking. I had to call deadlifts short because of the pain. I go back to the doctor on friday, hopefully he has a soultion other then to try and drain it again.
405x3 (rep PR)
Back Extention/hamstring curl w/heavy Blue band
315x10x2 (30sec. breaks)
Decline sit ups
Obliques Super Sets w/ decline sit ups
Great day. Wrist is feeling better, and my raw squat is getting stronger by the week.
You're raw squat numbers are crazy man, talk about making progress in leaps and bounds.
Glad to see things are going well for the most part, hopefully that cyst clears up soon and you'll be good to go.
The old-school remedy for Ganglion cysts is called Bible therapy, where you just take a book and smash it haha Glad you went to the doc's for it though.
Don't asker for a light load, but a strong back.
Best Meet Lifts @ 220 Raw:
Squat - 475
Bench - 355
Dead - 500
Looking quite impressive man.