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Thread: My Fight for Power

  1. #76
    Senior Member Blaine-O's Avatar
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    I've been sick for the last 5 days, and finally got back in there today.

    ME Bench + 45lb chains at lock out
    @ 145 x 10
    @ 185 x 5
    @ 225 x 2
    @ 245 x 1
    @ 255 x 1
    @ 270 x 1 - PR
    @ 275 x 1 - PR


    JM Press
    @ 145 x 10, 10, 11

    DB Press
    @ 90 x 7, 7, 8

    Extra Wide Grip Bench Press
    @ 165 x 8, 10, 10


    I was pretty happy to hit a couple PRs on bench considering I missed my speed day being sick.

  2. #77
    Senior Member Blaine-O's Avatar
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    Upright BB Row
    @ 115 x 10, 10, 11

    Lat Pulldown
    @ 200 x 10, 10, 10

    DB Rows + Chain doubled
    @ 100 x 10, 10, 13

  3. #78
    Senior Member Blaine-O's Avatar
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    4/13
    Squats
    @ 315 - 3 x 6

    Standing Crunches
    @ 210 - 3 x 12

    4/14
    Speed Bench + Monster Minis
    Close Grip @ 135 - 3 x 3
    Med. Grip @ 155 - 3 x 3
    Reg. Grip @ 175 - 3 x 3

    Scull Crushers
    @ 100 - 3 x 8

    Incline DB Press
    @ 75 x 8, 8, 11

  4. #79
    Senior Member Blaine-O's Avatar
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    ME Bench off 2 Boards
    @ 185 x 10
    @ 225 x 5
    @ 255 x 2
    @ 275 x 1
    @ 285 x 1
    @ 305 x 1
    @ 320 x 1 - PR
    @ 325 x 1 - PR

    @ 330 x Fail

    DB Press
    @ 90 x 8, 8, 10

    Decline Bench
    @ 225 - 3 x 5

    Extra Wide Grip Bench Press
    @ 175 x 10, 10, 15

  5. #80
    Senior Member Blaine-O's Avatar
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    Upright BB Row
    @ 115 x 10, 10, 11

    Lat Pulldown
    @ 200 - 4 x 10

    Seated Row
    @ 255 - 3 x 10

    DB Curls
    @ 60 x 6
    @ 65 - 2 x 6

  6. #81
    Senior Member Blaine-O's Avatar
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    4/20
    Sledge hammer work - 3 sets 20 strikes
    Standing Crunches - @ 200 3 x 10


    4/21
    Speed Bench with monster minis
    Close grip @ 140 - 3 x 3
    Med. grip @ 160 - 3 x 3
    Reg. grip @ 180 - 3 x 3

    Scull Crushers
    @ 100 - 3 x 9

    DB Incline Press - Finally getting into a groove with these.
    @ 75 - 3 x 10

    + shoulder and bicep work

  7. #82
    Senior Member Blaine-O's Avatar
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    Squat
    @ 225 x 10
    @ 275 x 5
    @ 315 x 6
    @ 365 x 1
    @ 385 x 1

    Standing Crunches
    @ 205 - 3 x 12

    Back Extentions
    @ 100 - 3 x 12

    Tire Pulls - 3 pulls of 120 feet

  8. #83
    Senior Member Blaine-O's Avatar
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    ME Bench - All weight is Plus Monster Mini bands
    @135 x 10
    @ 185 x 3
    @ 205 x 1
    @ 225 x 1
    @ 240 x 1 - PR
    @ 245 x 1 - PR


    DB Press
    @ 95 x 8, 8, 10

    Decline Press on Smith
    @ 245 x 6, 6, 10

    Extra wide grip bench press
    @ 180 x 9, 10, 12

  9. #84
    phil 4:13 Bako Lifter's Avatar
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    Solid pr. Were those bands doubled up or choked?

  10. #85
    Senior Member Blaine-O's Avatar
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    4/27

    Pull-ups
    x 5,5,7

    Upright BB Row
    @ 120 x 9, 9, 10

    DB Row
    @ 100 + chain x 13, 13, 15

    + bicep and forearm work



    4/28

    Speed Bench
    close grip @ 140 - 3 x 3
    med. grip @ 160 - 3 x 3
    reg. grip @ 180 - 3 x 3

    Scull Crushers
    @ 100 - 3 x 10

    Incline DB Press
    @ 80 x 8, 8, 10

    + extra shoulder work

  11. #86
    Senior Member Blaine-O's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Solid pr. Were those bands doubled up or choked?
    Thanks. I looped the middle of the band through a DB and put both ends of the band around the bar. I'm guessing that is doubled?

  12. #87
    Senior Member Blaine-O's Avatar
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    4/30

    Box Squat
    @ 225 x 10
    @ 275 x 5
    @ 315 x 3
    @ 365 x 1
    @ 385 x 1
    @ 405 x 1

    Standing Crunches
    @ 205 - 3 x 12

    5/1
    1 Board Bench Press
    @ 225 x 5
    @ 265 x 3
    @ 285 x 1
    @ 305 x 1
    @ 320 x 1 - PR
    @ 325 x Fail

    DB Press
    @ 100 x 8, 7, 8

    Decline Smith press
    @ 275 x 5

    X-wide grip bench press
    @ 200 x 8,6,6

    Next Tuesday is back to regular bench press and I am wanting to hit 315...

  13. #88
    Senior Member Blaine-O's Avatar
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    Pullups
    x 5, 5, 7

    Upright BB Row
    @ 125 - 3 x 8

    Compound row machine
    @ 255 - 3 x 8

    DB Curls
    @ 70 x 5
    @ 65 x 6
    @ 60 x 6
    @ 50 x 12

  14. #89
    Senior Member Blaine-O's Avatar
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    Box Squat
    @ 225 x 10
    @ 315 x 3
    @ 365 x 1
    @ 405 x 1
    @ 425 x 1

    Back Extentions
    @ 100 x 12, 12, 14

    Standing Crunches
    @ 200 - 3 x 10

    Shrugs
    @ 330 x 10, 10, 12

    + shoulder work

  15. #90
    Senior Member Blaine-O's Avatar
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    Speed Bench + Monster Minis
    Extra wide grip @ 140 - 5 x 3
    Reg. grip @ 185 - 3 x 3
    Reg. grip @ 140 - 3 x 3

    Scull Crushers
    @ 105 - 3 x 8

    Incline DB Press
    @ 85 - 3 x 8

  16. #91
    Senior Member Blaine-O's Avatar
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    5/7

    Box Squat
    @ 225 x 10
    @ 315 x 5
    @ 365 x 1
    @ 405 x 1
    @ 430 x 1

    + Ab work

    5/8

    ME Bench Press

    @ 135 x 10
    @ 185 x 5
    @ 225 x 3
    @ 225 x 3
    @ 265 x 1
    @ 275 x 1
    @ 285 x 1
    @ 315 x 1 - PR

    Finally hit 3 plates and I swear so long as I continue to lift, I will never stop using the conjugate method.

  17. #92
    Senior Member Blaine-O's Avatar
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    5/10
    Pullups x 5, 6, 7

    Upright Row
    @ 130 - 3 x 8

    DB rows
    @ 100 + chain - 3 x 12



    5/11
    Speed Squat
    @ 225 - 8 x 2

    + Shoulder work, and hammer work.

  18. #93
    Senior Member Blaine-O's Avatar
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    ME Bench + 45lb Chains at lock out

    @ 135 x 10
    @ 225 x 4
    @ 245 x 1
    @ 280 - Spotter grabbed it early...
    @ 280 x 1 - PR
    @ 285 x 1 - PR


    DB Press
    @ 100 - 3 x 8

    I missed a few workouts and I thought I would be draggin ass today, but I had some good speed on bench, it was feeling really good today.

  19. #94
    Senior Member Blaine-O's Avatar
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    5/25
    Pullups
    3 x 6

    Upright Row
    130 - 8, 8, 10

    DB Rows
    @ 107 - 3 x 10 - (only have DBs up to 100 and I have been hooking a chain around my wrist to add weight as I pull, but this time I just wrapped the chain around my wrist for the full weight through the rom.)

    + db curls & forearm work

    5/26
    Speed Bench + Monster Minis
    Close Grip @ 140 - 3 x 3
    Wide Grip @ 140 - 3 x 3
    Reg. Grip @ 155 - 4 x 3

    Scull Crushers
    @ 105 - 3 x 10

    Incline DB Press
    @ 85 x 9, 8, 8

    + tricep extentions to failure on cable machine at 90 lbs

  20. #95
    Senior Member Blaine-O's Avatar
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    5/27

    Box Squat
    @ 225 x 10
    @ 275 x 3
    @ 315 x 2
    @ 365 x 2

    + Ab work

    5/30
    ME Bench off 2 boards

    @135 x 10
    @ 225 x 5
    @ 245 x 3
    @ 275 x 1
    @ 295 x 1
    @ 330 x 1 - PR
    @ 335 x 1 - PR
    @ 340 x 1 - PR
    @ 345 x 1 - PR
    @ 350 x 1 - PR
    @ 355 x 1 - Fail


    X - wide grip bench press
    @ 205 x 10
    @ 225 x 8
    @ 225 x 10

    I was really feeling it tonight, and I'm pretty sure I could have easily gotten 355 if I would have not had so many reps at the upper end of my benching.

  21. #96
    Senior Member Blaine-O's Avatar
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    6/1

    Upright row
    @ 130 - 3 x 10

    Pullups
    3 x 7

    DB Row
    @ 107 x 12, 12, 14

    + bicep and forearm work


    6/2
    Speed bench + Monster minis

    close grip @ 145 - 3 x 3
    wide grip @ 145 - 3 x 3
    reg. grip @ 160 - 4 x 3

    Scull crushers
    @ 110 - 3 x 8

    Incline DB Press
    @ 90 - 3 x 8

    Tricep extentions on cable machine to failure @ 100lbs

    Shoulder shrugs
    @ 340 x 8, 8, 10

  22. #97
    Senior Member Blaine-O's Avatar
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    6/4

    Box Squat
    @ 225 x 10
    @ 275 x 3
    @ 315 x 2
    @ 365 x 2

    + ab work

    6/7

    ME Bench + Monster Mini bands

    @ 135 x 10
    @ 185 x 3
    @ 225 x 1
    @ 255 x 1 - PR
    @ 265 x 1 - PR


    DB Press
    @ 100 x 10, 9, 8

    X-wide bench press
    @ 230 - 3 x 8

    Tricep extention on cable machine
    @ 110 x 30


    I was gunna try nail 270 plus the bands, but my shoulder felt like I may have tweaked it a bit with the 265. Next time.

  23. #98
    Senior Member Blaine-O's Avatar
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    6/8
    upright row
    @ 135 - 3 x 8

    Pullups
    3 x 7

    Chest supported bb row
    @ 135 - 3 x 10

    - ran out of weight with the dbs and figured it was about time to change it up, so after hearing lots of positives about them, I gave the chest supported rows a try.

    6/9

    speed bench plus monster minis

    Close Grip @ 145 - 4 x 3
    reg. grip @ 165 - 4 x 3

    Scull Crushers
    @ 110 - 3 x 9

    Incline DB
    @ 90 - 9, 8, 7


    - this workout felt like shit. only 1 day of rest between me and de bench days and i guess thats what happens. Looking forward to hitting a big increase off 1 board on wednesday, and then a week from that, it's back to reg. flat bench for hopefully a big pr increase as well.

  24. #99
    Senior Member Blaine-O's Avatar
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    Me Bench off 1 board
    @135 x 10
    @ 225 x 3
    @ 265 x 1
    @ 285 x 1
    @ 300 x 1
    @ 330 x 1 - 10lb PR
    @ 335 x 1 - 15 lb PR

    @ 340 x fail - I should have tried this instead of 335

    DB bench press
    @ 100 - 3 x 10

    X-wide grip bench press
    @ 235 x 6, 7
    @ 245 x 6

    Tricep pulldown
    @ 120 x 12
    @ 130 x 12
    @ 140 x 12

  25. #100
    Senior Member Blaine-O's Avatar
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    AM
    Box Squat
    @ 135 x 10
    @ 225 x 20

    Standing Crunches
    @ 200 - 3 x 12

    Back Ext.
    + 100lbs - 3 x 12


    PM

    Chest supported BB Rows
    @ 150 - 3 x 10

    Straight Arm Pulldowns
    @ 110 - 3 x 12

    Db Curls
    @ 55x 1
    @ 65 x 1
    @ 70 x 5
    @ 65 x 5
    @ 35 x 20
    @ 35 x 20

    + grip work

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