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Thread: My Fight for Power

  1. #201
    Senior Member Blaine-O's Avatar
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    tons of band work for the shoulder

    bench press
    @ bar x 25
    @ 135 x 12
    @ 185 x 8
    @ 225 x 6
    @ 245 x 6
    @ 265 x 1
    @ 270 x 1

    L raises
    @ 25 x 12
    @ 35 x 10
    @ 40 x 10
    @ 25 x 10

    Shoulder Press machine
    @ 125 x 12

    Band pull aparts
    monster mini x 25

  2. #202
    Senior Member Blaine-O's Avatar
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    I'd like to set a few goals for 2013.

    Assuming my shoulder rehab works out, I'd like to reach a 1300 lb raw total. To do this my goal for each specific lift is as follows.

    Bench - 350 - all time pr = 330 but could maybe hit 300 today
    Squat - 465 - current pr - 425
    Deadlift 485 - current pr - ? I did 425 the other day

    I'd like to hit all of these or more by the end of the year.

  3. #203
    WBB Team Captain Coke's Avatar
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    Good luck with those goals, on pace to set them all for sure.

  4. #204
    Senior Member Blaine-O's Avatar
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    Thanks Coke!

    ME Box Squat

    @ 135 x 10
    @ 225 x 10
    @ 275 x 6
    @ 315 x 5
    @ 365 x 3
    @385 x 2
    @ 395 x 2

    Kneeling crunches
    @ 240 x 10
    @ 245 x 10
    @ 245 x 10

    Reverse hyper on ball
    +25 lbs - 3 x 12

    First time with the reverse hypers, like these a lot.

  5. #205
    Senior Member Blaine-O's Avatar
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    Lat Pulldown
    @ 130 x 12
    @ 160 x 12
    @ 180 x 10
    @ 200 x 10
    @ 200 x 10

    Compound row
    @ 160 x 10
    @ 180 x 10
    @ 200 x 10
    @ 210 x 10

    Upright cable row
    @ 130 x 10
    @ 160 x 10
    @ 180 x 10
    @ 200 x 10

    Shrugs
    @ 225 X 10
    @ 275 X 10
    @ 275 X 12
    @ 275 X 14

    Random curls and wrist work.

  6. #206
    Senior Member Blaine-O's Avatar
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    Tons of band work for the shoulders

    Speed bench
    @ 135 + chains
    9 x 3

    DB Flys
    @ 25 x 10
    @ 30 - 2 x 10

    Dips
    -110 - 3 x 10

    L - raises
    @ 25 - 3 x 12

    Pec Fly
    @ 110 - 3 x 10

    Straight arm pulldowns
    @ 160 x 10
    @ 180 x 10
    @ 200 x 10

    DB Press
    @ 55 x 12
    @ 60 x 12

    Overhead machine press
    @ 120 x 10
    @ 135 x 10
    @ 155 x 10
    @ 170 x 6

  7. #207
    Senior Member Blaine-O's Avatar
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    Speed box squat to parallel
    @ 225 - 8 x 2

    Deadlift
    @ 225 x 10
    @ 315 x 5
    @ 365 x 3
    @ 415 x 2

    Cable leg curls
    @ 80 x 25
    @ 90 x 14
    @ 100 x 12
    @ 100 x 14

    Reverse Hyper
    @ 30 x 10, 10, 14

  8. #208
    WBB Team Captain Coke's Avatar
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    Truly solid week for you Blaine.

  9. #209
    Senior Member Blaine-O's Avatar
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    Band Work for shoulder rehab

    ME Bench
    @ 135 x 12
    @ 185 x 6
    @ 205 x 5
    @ 225 x 5
    @ 245 x 5
    @ 265 x 2
    @ 275 x 1
    @ 285 x 1

    L-Raises
    @ 30 x 14
    @ 35 x 10
    @ 40 x 10
    @ 45 x 8

    Rear delt machine
    @ 100 x 12
    @ 120 x 10
    @ 140 x 10

    Band Pull Aparts
    Monster Mini (choked up a bit) x 14, 12, 10, 8

    Felt pretty good today, a little stiffness but no pain in the shoulder. Hope to keep it that way.

  10. #210
    Senior Member Blaine-O's Avatar
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    ME Box Squat
    @ 135 x 10
    @ 225 x 8
    @ 275 x 5
    @ 315 x 5
    @ 365 x 3
    @ 405 x 2

    Kneeling crunches
    @ 245 - 3 x 10

    I was in a hurry tonight so just got the important stuff in.

  11. #211
    WBB Team Captain Coke's Avatar
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    Good lifting going on man.

  12. #212
    Senior Member Blaine-O's Avatar
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    Thanks Coke

    Lat Pulldowns
    @ 140 x 10
    @ 170 x 10
    @ 200 x 10
    @ 205 x 10

    Compound row
    @ 170 x 10
    @ 190 x 10
    @ 200 x 10
    @ 215 x 10

    Upright cable row
    @ 140 x 10
    @ 175 x 10
    @ 200 x 10
    @ 210 x 10

    Shrugs
    @ 315 - 3 x 14

    + random curls and wrist work

  13. #213
    Senior Member Blaine-O's Avatar
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    Band work for shoulder

    Speed bench plus chains
    @ 135 - 10 x 3

    OH Press
    @ 95 x 14, 14, 12, 12

    DB Flys
    @ 35 x 14
    @ 40 x 12
    @40 x 10
    @ 45 x 10

    Band Pulls aparts with choked up monster mini 3 x 14

    More band work for the shoulders

  14. #214
    Senior Member Blaine-O's Avatar
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    Speed box squat
    @ 225 - 10 x 2

    Deadlift
    @ 225 x 10
    @ 315 x 5
    @ 365 x 3
    @ 425 x 2

    Cable leg curl
    @ 100 x 20
    @ 110 x 10
    @ 120 x 10

    Reverse Hyper
    @ 30 - 2 x 10

  15. #215
    Senior Member Blaine-O's Avatar
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    Tons of band work for the shoulders

    ME Bench off 2 boards
    @ 135 x 10
    @ 185 x 8
    @ 225 x 6
    @ 275 x 3
    @ 295 x 1
    @ 315 x 1
    @ 335 x fail

    L Raises
    @ 30 x 10
    @ 40x 10
    @ 40 x 10

    DB Flys
    @ 35 x 10
    @ 45 x 10

    Kettlebell bench
    135 + 10lb kettlebells x 14

  16. #216
    WBB Team Captain Coke's Avatar
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    Nice job throughout bro.

  17. #217
    Senior Member Blaine-O's Avatar
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    ME Box Squat to parallel
    @ 135 x 10
    @ 225 x 8
    @ 275 x 5
    @ 345 x 3
    @ 365 x 3
    @ 415 x 3

    Reverse Hypers
    @ 35 - 3 x 10

    Kneeling crunches
    @ 245 - 3 x 10

  18. #218
    WBB Team Captain Coke's Avatar
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    Fine with those squats bro.

  19. #219
    Senior Member Blaine-O's Avatar
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    1/25
    Lat pulldowns
    DB Rows
    Upright rows
    Shrugs

    1/26
    Speed bench
    @ 135 + chains - 10 x 3
    + tons for flys and shoulder work

    1/28
    Speed box squat 2 inch below parallel
    @ 225 - 10 x 2
    + abs and groin work

    1/29
    ME bench off 2 boards
    @ 135 x 10
    @ 185 x 6
    @ 225 x 6
    @ 245 x 5
    @ 265 x 3
    @ 285 x 3
    @ 325 x 1

    Straight arm pulldowns
    @ 180 x 10
    @ 190 x 10
    @ 200 x 8

    + tons of band work for the shoulders

  20. #220
    WBB Team Captain Coke's Avatar
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    Steady flow with the efforts.

  21. #221
    Senior Member Blaine-O's Avatar
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    ME Box Squat
    @ 135 x 10
    @ 225 x 6
    @ 275 x 5
    @ 345 x 3
    @ 365 x 3
    @ 425 x 2

    Kneeling crunches
    @ 245 - 3 x 10

    Reverse hypers
    @ 30 x 10, 10, 14

  22. #222
    WBB Team Captain Coke's Avatar
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    Ever stepping up a notch with the box squats.

  23. #223
    Senior Member Blaine-O's Avatar
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    ME bench - off 2 boards
    @ 135 x 12
    @ 185 x 8
    @ 225 x 5
    @ 265 x 2
    @ 295 x 1
    @ 315 x 1
    @ 335 x 1
    @ 355 x fail - damn close

    kettlebell bench
    135 bar weight + 10 lb kettlebells - x 15
    135 bar wiehgt + 25 lb kettlebells x 9, 10

    Pec Flys
    @ 35 x 10
    @ 40 x 8, 8

    L raises
    @ 30 x 12
    @ 35 x 10, 11

    Band Pull aparts
    W/ monster mini to failure x 3

    Time to get after it again.

  24. #224
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Blaine-O View Post
    Time to get after it again.
    Go for it bro!

  25. #225
    Senior Member Blaine-O's Avatar
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    Will do Coke!

    3/23
    speed bench + monster minis
    close grip @ 135 - 3 x3
    wide grip @ 135 - 3 x 3
    reg. grip @ 160 - 3 x 3

    Skull crushers
    @ 110 - 3 x 8

    DB Press
    @ 80 - 3 x 10

    3/26
    a ton of high rep shoulder work and chest work. Shoulder was still a bit sore from the last bench day and I was having some tightness in my left pec.

    3/27
    lat pulldowns
    @ 180 - 5 x 10

    compound row
    @ 235 - 4 x 10

    Shrugs @ 315 - 4 x 10

    DB Culrs
    @ 55 - 3 x 8

    bunch of forearm and grip work.

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