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Thread: Your body is your temple, make it strong!!!!

  1. #126
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    Hey Tom! Benching is in kilos because we use the kilo plates and calibrated competition bar to train with on bench. Not really an exciting explanation lol.

    5/4
    DE bench vs miniband

    6 x 3 @ 185
    3 x 2 @ 205
    ===========
    Barbell Triceps ext

    3 x 8 @ 95lb
    ==========
    Hammer curls

    5 x 10 @ 35lb
    =============
    shoulder work

    =========
    5/5 Took a day off and got my bloat on.
    Last edited by bloodshoteyes; 05-10-2012 at 12:06 AM.

  2. #127
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    5-7 -- day off again ("deload")
    ===============
    5-9
    Raw Squats w/reverse mini bands

    x6 @ 325
    x1 @ 415
    x1 @ 505
    x1 @ 595
    x1 @ 615 PR! (+10lb gain but was fast so went for another) **vid
    x1 @ 635 PR!! (+30lb gain) **vid
    ===============
    Narrow stance squats with rev minis
    2 x 8 @ 325lb
    ==================
    back attack

    x10 @ 1plate, 2plate, 3 plate
    x12 @ 3 plate, then dropset to 2 plate for 8reps
    ================
    leg curl

    3 x 8 @ 95lb



    Last edited by bloodshoteyes; 05-10-2012 at 12:12 AM.

  3. #128
    Senior Member GazzyG's Avatar
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    Huge squatting, mate! Great PR!

    Bet it's a nerve-wracking experience seeing that many plates on the bar you're about to be under, haha!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  4. #129
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    5-11
    DE bench vs miniband

    6 x 3 @ 195
    3 x 2 @ 225
    ===========
    Skull crushers

    4 x 10 @ 120lb
    ==========
    DB pull overs

    2 x 10 @ 80lb
    ========
    shoulder work

  5. #130
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    5-12
    DE SSB Squats (monolift, 15" box)

    2 x 2 @ 240 + 110chain
    2 x 6 @ 240 + 110chain + doubled MM bands
    2 x 2 @ 290 + 110chain + doubled MM bands
    ===============
    Front squats

    3 x 5 @ 225
    2 x 5 @ 245
    ================
    DB rows

    x8 @ 90lb
    2 x 8 @ 100
    x8 @ 120


    Thanks Gazzy I appreciate that! Yes its sometimes a bit distracting, but I just try to focus on setting up and executing like if it was a weight I have done before.
    Last edited by bloodshoteyes; 05-12-2012 at 06:51 PM.

  6. #131
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    5-14
    Bench press

    x3 @ 100kg
    x3 @ 120kg
    1bd
    x1 @ 140kg
    x1 @ 150kg
    x1 @ 160kg
    x1 @ 170kg
    x1 @ 175kg PR +5kg
    ================
    DB overhead presses

    3 x 6 @ 85lb
    ===========
    tris cable push down

    3 x 8 @ 250lb
    ==============
    Chest supported row

    5 x 8 @ 180lb
    ==============
    Lat pull downs

    3 x 10 @ 120lb

  7. #132
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    ME
    SSB Squat w-box 14.5'' vs average bands

    x1 @ 415
    x1 @ 485
    x1 @ 505
    =================
    Back attack

    x10 @ 1pl, 2pl, 3pl, 4pl
    ============
    Chocolate milk + peanut butter sammich!

  8. #133
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    DE Cambered bar squats (monolift, 14.5" box)

    worked up to...
    x2 @ 450
    x2 @ 450 + 160chain
    x2 @ 470 + 160chain
    x2 @ 490 + 160chain
    x2 @ 510 + 160chain
    x1 @ 540 + 160chain --nice grinder
    ==============
    Zerchers (with harness)

    x8 @ 225
    x8 @ 315
    2 x 8 @ 405
    ==============
    Sled

    4 trips @ 5 plates (turf)
    Last edited by bloodshoteyes; 05-22-2012 at 09:09 PM.

  9. #134
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    5-20
    DE bench vs chain (80lb)

    5 x 3 @ 175
    2 x 3 @ 185
    ===========
    DB Decline triceps ext

    2 x 8 @ 35lb
    2 x 8 @ 40lb
    ==========
    DB Rows

    x8 @ 90lb
    2 x 8 @ 110
    ========
    Lat pull downs

    3 x 8 @ 110
    ==========
    Wrist roller

    x3 @ 25lb
    x3 @ 35lb

  10. #135
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    ME-ish Deadlift

    x1 @ 315 raw conv
    x1 @ 315 raw sumo
    x1 @ 405 raw sumo
    x1 @ 455 *briefs/sumo
    x1 @ 495 *briefs/sumo
    x3 @ 405 raw conv
    x3 @ 455 raw conv
    x3 @ 495 raw conv
    ================
    Back attack

    x8 @ 95lb + miniband + MMiniband
    3 x 8 @ 105lb + miniband + MMiniband
    =================
    GHR

    x8 @ 25lb
    x8 @ 35lb
    x8 @ 40lb
    ==============
    Sled (asphalt)

    3 trips @ 4 plates
    1 trip @ 5 plates

  11. #136
    Senior Member tom183's Avatar
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    Solid work. What is 'back attack'?

  12. #137
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    Thanks Tom, this is the back attack machine. Skip to about :20 to avoid all the ads...

    I have only used it for the "good morning" motion. It is a great assistance machine, and if I was to compare it to a barbell movement the closest would be a romanian deadlift and zerchers but possibly with a greater range of motion.

    Last edited by bloodshoteyes; 05-23-2012 at 01:04 PM.

  13. #138
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    5/24/2012
    ME bench

    X1 @ 315
    X1 @ 340
    X1 @ 355 pr
    X1 @ 370 big pr
    2 board
    3 x 5 @ 315
    ==========
    Db triceps ext
    X8 @ 45
    2 x 8 @ 35
    ==========
    BB rows
    3 x 5-8
    =========
    Inverted rows
    3 x 8 Swiss bar
    =========
    Wrist roller
    X4 @ 35lb + quadded micro band
    ========
    Hammer curls
    3 x 10 @ 35

    Last edited by bloodshoteyes; 08-07-2012 at 08:25 PM.

  14. #139
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    5/26/2012
    DE Buffalo Bar squat (monolift 15" box)
    x2 @ 320 + 200chain
    4 x 2 @ 370 + 200chain
    3 x 2 @ 410 + 200chain
    2 x 8 @ 320 + 200chain 14" box narrow stance
    ===================
    Speedy deadlifts vs light band
    5 x 2 @ 315 Sumo/Conv
    ==================
    GHR
    2 x 15 @ bw

  15. #140
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    5/27/2012
    spot/loaded for the meet
    =============
    5/29/2012
    ME Squat (mono/14.5" box)
    x1 @ 420
    x1 @ 470
    x1 @ 510
    x1 @ 560 *wraps
    x1 @ 600 *wraps
    x1 @ 630 *wraps PR
    ================
    Back attack
    x10 @ 1 plate, 2 plate, 3 plate, 4 plate, 4plate+25
    ================
    Weighted abs with cable-3 sets to failure (8-12rep)
    Special thanks to David for letting me use his wraps, and Austin for the awesome knee wrapping.

    Last edited by bloodshoteyes; 08-07-2012 at 08:25 PM.

  16. #141
    Senior Member tom183's Avatar
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    Looks like a pretty good machine.

    Solid training as always.

  17. #142
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    Thanks again Tom!

    5/31/2012
    Bench Press 3bd
    x1 @ 320
    x1 @ 370
    x1 @ 410
    miss @ 450 --too big of jump, the heat also got to me! Not today.
    ============
    DB incline bench
    3 x 10 @ 70lb
    ==============
    DB Rows
    x6 @ 120lb
    2 x 6 @ 130lb
    ==============
    Lat pull downs
    x10 @ 110lb
    2 x 10 @ 130lb
    ===========
    Triceps push down
    3 x 10 @ 100lb
    ============
    Wrist roller
    x1 @ 2 chain
    x2 @ 3 chain

  18. #143
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    6/2/2012
    DE Squat (mono/15" box)
    2 x 2 @ 280 + 240chain + light band
    4 x 2 @ 320 + 240chain + light band
    2 x 2 @ 370 + 240chain + light band
    2 x 5 @ 230 + 240chain + light band 14" box narrow stance
    ==============
    GHR
    x10 @ bw
    x10 @ 40lb
    2 x 10 @ 50lb

  19. #144
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    DE Bench vs 80lb chain-swiss bar with manpon
    3 x 3 @ 135 + c
    3 x 3 @ 185 + c
    x3 @ 185 + c //reactive sling-no manpon
    ===========
    Overhead press (behind neck)
    x8 @ 150
    3 x 8 @ 200
    ==============
    lat pull downs
    2 x 10 @ 120
    =============
    Hammer curls
    3 x 10 @ 35lb
    Last edited by bloodshoteyes; 06-03-2012 at 03:47 PM.

  20. #145
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    ME Deadlift (4" blocks)
    x1 @ 405
    x1 @ 495
    x1 @ 585
    x1 @ 635 PR
    x1 @ 645 PR (straps)
    ===============
    Back attack
    x8 @ 2 plate + strongband
    x8 @ 3 plate + strongband
    x8 @ 4 plate + strongband
    x8 @ 4 plate+ qrtr + strongband
    =============
    GHR
    x10 @ bw
    2 x 8 @ 30lb

  21. #146
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    DE Bench
    3 x 3 @ 190 + miniband/each side
    3 x 3 @ 200 + miniband/each side
    2 x 5 @ 200 + miniband+light band/each side *red slingshot (illegal/widegrip)
    ============
    Incline DB Press
    3 x 12 @ 70lb
    ============
    Barbell rows
    3 x 5 @ 225 + 40chain
    ===============
    DB Pullovers
    2 x 10 @ 70lb
    ===========
    Band pushdowns (lightband)
    3 x 25
    ===========
    some curls.
    Last edited by bloodshoteyes; 06-11-2012 at 10:08 AM.

  22. #147
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    ME Squat - Rev Minis - Ironwolf bar (65lb)
    x1 @ 425
    x1 @ 515
    x1 @ 565
    x1 @ 605 *wraps
    x1 @ 645 *wraps //miss forward
    x1 @ 645 *wraps PR
    x1 @ 665 *wraps PR (about 90%)
    =============
    GHR
    x35 @ BW
    x30 @ BW
    ============
    Sled
    x3 trips @ 3plate+25

    Last edited by bloodshoteyes; 08-07-2012 at 08:23 PM.

  23. #148
    Senior Member tom183's Avatar
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    Liking the squatting with chains and bands there. Great work.

  24. #149
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    Thanks Tom, the band and chain combo is a great movement as it has 2 sticking points to make you work through.

    ME Bench Press
    x1 @ 275
    x2 @ 315
    2bd + slingshot
    x1 @ 365
    x1 @ 405
    x1 @ 455
    x1 @ 475
    no board
    x8 @ 315 (slingshot)
    ============
    DB Incline Presses
    x20 @ 35
    x10 @ 70
    x12 @ 70
    ============
    Lat Pull Downs
    3 x 10 @ 130lb
    ============
    Wrist Roller
    x5 @ 45lb
    Last edited by bloodshoteyes; 06-14-2012 at 09:09 PM.

  25. #150
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    DE Lower (no belt)
    Speedy Deads!
    5 x 3 @ 225 + 160 chain
    ========
    stiff leg deficit deadlift (3'')
    3 x 5 @ 225 + 160 chain
    ========
    GHR
    3 x 15 @ BW

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