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Thread: My Fight for Power

  1. #51
    Senior Member Blaine-O's Avatar
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    I missed my workout yesterday (Upper pulling), but I got it in this morining. I'm gunna get my speed squats in tonight.

    Lat Pulldown @ 190 - 3 x 8

    DB Rows @ 100 - 3 x 9

    Upright BB Rows @ 90 - 3 x 12

    DB Curls
    @ 65 x 3
    @ 60 x 5
    @ 55 x 8
    @ 50 x 10
    @ 45 x 12
    Hammer Curls @ 40 x 10

    + wrist work & grip work.....


    Part 2 coming tonight.

  2. #52
    Senior Member Blaine-O's Avatar
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    Part 2.

    Speed Box Squat @ 235 BW + 45lbs chains - 8 x 3
    Shrugs @ 315 - 3 x 10
    Back Extentions @ 100lbs - 2 x 12
    + ab work

  3. #53
    Senior Member Blaine-O's Avatar
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    Speed Bench
    Close Grip @ 135 BW + MM's - 4 x 3
    Med. Grip @ 145 BW + MM's - 3 x 3
    Reg. Grip @ 160 BW + MM's - 4 x 3

    Incline DB Press
    @ 65 - 10, 11, 12

    Scull Crushers
    @ 90 - 3 x 9

  4. #54
    Senior Member Blaine-O's Avatar
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    Box Squat (to parallel & raw)
    @ 135 x 10
    @ 225 x 5
    @ 315 x 3
    @ 365 x 1
    @ 405 x 1
    @ 425 x 1 - PR
    @ 435 x 1 - PR
    @ 440 x 1 - PR
    I'll smoke 450 next week for sure

    + Ab work

  5. #55
    Senior Member Blaine-O's Avatar
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    ME Bench

    135 x 10
    225 x 5
    From here on out off 2 boards.
    225 x 5
    255 x 3
    275 x 2
    290 x 1
    300 x 1
    310 x 1
    315 x 1 - PR
    320 x fail

    JM Press
    @ 140 - 10, 6, 8

    DB Press
    @ 60 x 12

    Hammer Curls
    @ 45 x 14

    I was rushed through the last part of my workout so I got cut a bit short, but the benching went well. This was my first time board pressing.

  6. #56
    Senior Member Blaine-O's Avatar
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    Deadlift
    @ 135 x 10
    @ 225 x 5
    @ 315 x 2
    @ 330 x 5

    GMs
    @ 140 x 8,9,10

    Back Ext.
    @ 100 - 2 x 12

    Front Lateral Raises
    @ 30(dumbells) 3 x 12

    + ab work

  7. #57
    Senior Member Blaine-O's Avatar
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    Lat Pulldown
    @ 190 - 3 x 10

    DB Rows
    @ 100 - 3 x 10

    Upright BB Row
    @ 100 - 3 x 10

    BB Curls
    @ 120 x 3
    @ 110 x 5
    @ 100 x 6
    @ 90 x 6

    Hammer Curls
    @ 50 x 10
    @ 30 x 18

    Lateral Raises
    @ 30 - 3 x 10


    Decent workout, but I'm really looking forward to squatting tomorrow, legs are feeling ready for some work.

  8. #58
    Senior Member Blaine-O's Avatar
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    Speed Box Squat
    @ 245 BW + 45lbs chains - 8 x 2
    @ 245 BW + Chains x 20

    Hip Adductor
    @ 115 - 3 x 12

    Leg Curls
    @ 155 - 3 x 12

    + ab work

    Nice leg pump today after the 20 reps, I just felt like I needed some more volume after the speed sets.

  9. #59
    Senior Member Blaine-O's Avatar
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    Speed Bench
    Close Grip @ 135 + MMs - 4 x 3
    Med. Grip @ 150 + MMs - 3 x 3
    Reg. Grip @ 160 + MMs - 3 x 3

    OH Press
    @ 120 - 8, 9, 9

    Scull Crushers
    @ 90 - 3 x 10

    DB Press
    @ 70 - 10, 11, 11

    Hammer Curls
    @ 50 - 3 x 10

  10. #60
    Senior Member Blaine-O's Avatar
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    3/12
    I tweaked my back at work Monday morning so a workout was out of the question. I got an adjustment and should be ready to go by the weekend.

    3/14
    walked a mile and a half and streched out real good.

    3/15
    Lifted lightly today. Lots of volume on bench press, lat pulldown, press, shrugs, abs, back ext., and all kinds of streching. Hope to be back to 100% for speed bench day on Saturday. After the last few months straight of lifting it will prob. be good for me to have a few days rest to deload and heal up a bit.

  11. #61
    Senior Member Blaine-O's Avatar
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    Speed Box Squat
    @ 255 + chains - 8 x 2

    Standing Crunches
    @ 160 x 20
    @ 170 x 15
    @ 180 x 10

    Hip Adductor
    @ 120 - 3 x 11

    Leg Curls
    @ 160 - 3 x 10

    Back was feeling fine. Legs felt fresh, had some good speed on the squats today. Looking forward to getting back to the max efforts again next week and setting some PRs.

  12. #62
    Senior Member Blaine-O's Avatar
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    Speed Bench w/ Bands
    Close Grip @ 140 + MMs - 4 x 3
    Med. Grip @ 150 + MMs - 3 x 3
    Reg. Grip @ 160 + MMs - 4 x 3

    Scull Crushers
    @ 95 - 8,8,9

    Incline DB Press
    @ 70 - 3 x 10

    Lat Pulldown - Close Grip
    @ 190 - 3 x 8

    Hammer Curls
    @ 55 - 3 x 8

    Lateral Raises
    @ 25 - 3 x 10

    I broke out the sledge hammer today and hit my tire for a few sets of 20. Back is feeling fine, and I felt explosive today on the bench. Little more volume today than I am used to, but with the days off this week, I decided to get a couple extra lifts in.
    Last edited by Blaine-O; 03-17-2012 at 04:08 PM.

  13. #63
    Senior Member Blaine-O's Avatar
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    I've got a tractor tire, prob. about 300+ lbs if I had to guess. I used it a bit today.

    Tire Flips
    4 x 10

    Sledge Hammer Strikes
    4 x 12 (superset these with the tire flips)
    plus 2 more sets of 12 at the end

    + a bunch of grip and forearm work.

  14. #64
    Senior Member Blaine-O's Avatar
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    Box Squat
    135 x 10
    225 x 5
    315 x 2
    405 x 1
    365 x 2
    315 - 2 x 5

    Back Ext. + Dumbell
    @ 100 - 3 x 12

    Standing Crunches
    @ 205 - 3 x 10

    Tire Pulls
    Hooked up a chain and harness to my tire and pulled it around. Prob. about 200' in total distance. Killed my quads.

    I really wanted to work up to a PR on squats today, but at 405 my back started to feel funny so I stopped there. Other than that, it's felt pretty damn good over the last 5 or 6 days.

  15. #65
    Senior Member Blaine-O's Avatar
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    ME Bench - all done with Monster Mini Bands
    @ 135 x 10
    @ 155 x 5
    @ 185 x 5
    @ 205 x 3
    @ 225 x 1
    @ 235 x 1 - PR

    DB Press
    @ 85 - 10, 10, 9

    Dips
    + 45 x 5
    + 25 x 8, 10

    Sledge Hammer work, 2 sets of 20 strikes.

    First time benching heavy with bands, and it seemed to go alright. I ordered the bands from the westside site, but all it says in the description is that the Monster Minis can ad up to 125 on the bench press. Pretty sure they are not adding that much the way I have them set up, but it would be nice to know what the total weight is at lock-out.

  16. #66
    Senior Member Blaine-O's Avatar
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    Lat Pulldown
    @ 195 - 3 x 8

    Seated Rows
    @ 250 - 8,8,10

    Upright BB Row
    @ 105 - 3 x 10

    DB Curls
    @ 55 x 8
    @ 60 x 6
    @ 65 x 4

    Hammer Curls
    @ 55 - 2 x 8

  17. #67
    Senior Member Blaine-O's Avatar
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    Speed Bench w/ Monster Mini Bands
    Close Grip @ 145 - 4 x 3
    Med Grip @ 155 - 3 x 3
    Reg Grip @ 165 - 4 x 3

    Scull Crushers
    @ 95 - 9, 9, 10

    Incline DB Press
    @ 75 - 3 x 8

    Shrugs
    @ 320 - 3 x 10

    Lat Raises
    @ 30 - 3 x 8

  18. #68
    Senior Member Blaine-O's Avatar
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    Box Squats
    @ 315 x 6
    @ 335 x 5
    @ 335 x 5

    Back Ext.
    @ 100 - 3 x 13

    Standing Crunches
    @ 205 - 3 x 11

  19. #69
    Senior Member Blaine-O's Avatar
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    ME Bench off 1 board
    @ 225 x 6
    @ 265 x 3
    @ 275 x 1
    @ 285 x 1
    @ 295 x 1
    @ 310 x 1
    @ 315 x 1- PR
    @ 320 x Fail

    OH Press
    @ 120 - 7, 7, 9

    JM Press
    @ 145 - 3 x 8

    Almost got 320, so damn close. This is the first time through my bench rotation. Next week I'll be going back to regular flat bench, and I hope to improve my max (300) by at least 5 lbs. By May 8th (second time through my bench rotation) I'd like to hit 3 plates or more on regular flat bench.
    Last edited by Blaine-O; 03-27-2012 at 08:07 PM.

  20. #70
    Senior Member Blaine-O's Avatar
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    Lat Pulldown
    @ 195 - 3 x 10

    DB Rows
    @ 100 - 11, 11, 13

    Upright Barbell Row
    @ 110 - 10, 10, 11

    + Wrist and grip work

  21. #71
    Senior Member Blaine-O's Avatar
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    Speed Squats + 45lbs chains
    @ 275 - 10 x 2

    Tire flips 3 x 20

    Sledge hammer - 4 sets 20 strikes

    Tire pulls - 2 sets of 75 feet forwards, and 2 sets of 75 feet going backwards.

  22. #72
    Senior Member Blaine-O's Avatar
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    Speed Bench plus monster mini bands
    Close Grip @ 135 - 4 x 3
    Med Grip @ 150 - 3 x 3
    Reg. Grip @ 175 - 3 x 3

    Scull Crushers
    @ 95 - 3 x 10

    Incline DB Press
    @ 75 - 8, 8 , 9

    I was looking to get a little extra work in today so I did some extra wide grip bench press with 135, some shrugs and and hammer curls with lots of volume on all of them just to get the blood flowing.

  23. #73
    Senior Member Blaine-O's Avatar
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    Box Squats
    @ 225 x 10
    @ 275 x 5
    @ 285 x 15
    @ 285 x 5
    @ 225 x 10

    Was attempting 20 reps @ 285, and after 15 I racked it for about 30 seconds and then did the last 5 reps.

  24. #74
    Senior Member Blaine-O's Avatar
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    Bench Press
    @ 135 x 10
    @ 185 x 6
    @ 225 x 5
    @ 265 x 3
    @ 275 x 1
    @ 285 x 1
    @ 305 x 1 - PR
    @ 310 x fail

    OH Press
    @ 120 x 8, 8, 9

    JM Press
    @ 145 x 9, 9, 10

    Extra Wide Grip Bench
    @ 145 x 14
    @ 145 x 25 = Failure

    Finally got back to flat bench this week. I was hoping to hit at least 310, but that wasn't happening. 305 was heavy off the chest, but by the time I had it half way up I was gaining speed quickly. I need to build some power off the chest because I have way more on the top 2/3 than the bottom 1/3.

  25. #75
    Senior Member Blaine-O's Avatar
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    Upright BB Rows
    @ 115 x 9, 9, 10

    DB Rows + 5lb chain (no dumbells larger than 100)
    @ 100 x 10, 10, 13

    Lat Pulldown
    @ 200 x 8, 8, 10

    BB Curls
    @ 110 - 3 x 8

    Shrugs
    @ 325 - 3 x 10

    Lateral raises
    @ 30 x 8, 8, 9

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