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

  1. #151
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    ME Squat -Buffalo bar
    x1 @ 500
    x1 @ 550
    x1 @ 590
    miss @ 645 *wraps
    x1 @ 645 *wraps - ugly and tippy at the end of the lift at the top but its something to work on.
    =============
    Back Attack
    x10 @ 2 plate + strongband
    x10 @ 3 plate + strongband
    x8 @ 3 plates + qrtr + strongband
    ============
    GHR
    x15 @ bw
    x10 @ bw
    x8 @ 35lb
    x20 @ bw
    Last edited by bloodshoteyes; 06-19-2012 at 11:25 PM.

  2. #152
    Senior Member tom183's Avatar
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    Strong squatting there.

  3. #153
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    Thanks Tom! Bench night...

    ME Bench (50lb iron wolf bar)
    x1 @ 280 (slingshot)
    x1 @ 320 (slingshot)
    1 board
    x1 @ 370 (raw)
    miss @ 390 (raw)-- went for a 5lb PR and missed it off the bottom.
    x5 @ 370 (slingshot)
    ============
    DB Bench press
    x10 @ 70
    x10 @ 60
    x15 @ 60
    ============
    DB Triceps Ext
    3 x 12 @ 35lb
    ============
    DB pullovers
    2 x 12 @ 70lb
    x10 @ 60lb
    ============
    Triceps pushdowns
    3 x 12 @ 70lb
    Last edited by bloodshoteyes; 06-21-2012 at 08:48 PM.

  4. #154
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    DE Squats -worked up with GBUFF
    GCBar (65lb)//box at parallel
    x2 @ 335lb + quadded light band
    5 x 2 @ 425 + quadded light band
    x2 @ 475 + quadded light band
    x1 @ 515 + quadded light band
    x1 @ 565 + quadded light band
    x1 @ 575 + quadded light band (still good speed)
    ============
    Back Attack
    2 x 15 @ 1plate, qrtr, strongband
    ============
    GHR
    x20 @ BW
    2 x 10 @ 50lb

    I worked on carrying the bar lower than normal. It really messes with your head going from a high bar to a low bar setup, but it did feel stronger. The bands on this setup were a real challenge but forced me to stay tight especially on the unrack/rack. Great movement!

    Last edited by bloodshoteyes; 08-07-2012 at 08:21 PM.

  5. #155
    Senior Member tom183's Avatar
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    The bands on this setup were a real challenge but forced me to stay tight especially on the unrack/rack.
    I can imagine. A quadded light band would be some serious tension.

  6. #156
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    ME Squat SSBar (65lb) 14" box just below parallel
    x2 @ 335
    x1 @ 425
    x1 @ 475
    x1 @ 515
    x1 @ 565
    x1 @ 585 PR
    Narrow Stance
    2 x 5 @ 335 + 160chain
    =============
    Back Attack
    2 x 12 @ 2 plate + strongband
    ============
    GHR
    2 x 10 @ 25lb

    Last edited by bloodshoteyes; 08-07-2012 at 08:19 PM.

  7. #157
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    DE Squats SSB Bar (65lb) 15"ish box (blue pad) -worked up
    2 x 2 @ 335 + light band
    5 x 2 @ 425 + light band
    x2 @ 475 + light band
    x1 @ 515 + light band
    x1 @ 565 + light band
    x1 @ 585 + light band (PR because of the band)
    Narrow Stance
    x10 @ 245 + light band (no belt)
    x8 @ 335 + light band (no belt)
    ==================
    GHR
    x18 @ BW
    x9 @ 35
    x8 @ 35
    weighted abs at home

    I have been doing some new mobility work and advanced stretching lately. Today it felt like the weights were not really lighter but just easier to move. I hit a PR and didn't even realize it until I checked my log. Increase in carbs and fats also may have helped too.
    Last edited by bloodshoteyes; 06-30-2012 at 11:25 AM.

  8. #158
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    DE Bench
    3 x 3 @ 135 + 120chain
    4 x 3 @ 155 + 120chain
    ===============
    DB Incline bench
    2 x 10 @ 75lb
    ==============
    DB Over head press
    2 x 10 @ 55lb
    ===============
    DB Flies
    2 x 12 @ 35lb
    ===============
    DB Rows
    x8 @ 100
    x8 @ 130
    x8 @ 150
    ================
    Triceps push down
    3 x 10 @ 90lb

  9. #159
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    ME Deadlift
    x1 @ 405 + 120 chain
    x1 @ 455 + 120 chain
    x1 @ 495 + 120 chain
    x1 @ 545 + 120 chain
    miss (mid thigh)@ 585 + 120 chain
    ================
    GHR
    2 x 10 @ 25lb
    2 x 10 @ 50lb
    ================
    DB Pull overs
    2 x 8 @ 65lb
    2 x 6-8 @ 85lb

    The heavy pulls took a lot out of me. I was going to cut the training session "short" with just GHR work but my upper back was feeling tight. The pull overs loosened up my lats and upper back and were a good cool down from the session.

  10. #160
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    ME Bench Press
    warm up with slingshot
    2 board
    x1 @ 320 + 40 chain
    x1 @ 340 + 40 chain
    x1 @ 370 + 40 chain
    x1 @ 390 + 40 chain
    ==============
    Behind neck press
    3 x 10 @ 135
    ==============
    DB Presses
    2 x 20 @ 50lb
    ==============
    DB Flies
    2 x 12 @ 50lb
    =============
    Declined DB triceps ext
    3 x 8 @ 50lb
    =============
    Hammer curls
    2 x 15 @ 50lb
    ==============
    Lat pull downs
    x12 @ 120lb
    x10 @ 140lb
    x3 @ 200lb

  11. #161
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    DE Squats (worked up a bit) Iron wolf bar (65lb) 13"ish + box blue pad
    x2 @ 335
    x2 @ 385
    x2 @ 425
    2 x 2 @ 475
    x1 @ 515
    x1 @ 565
    x1 @ 605
    x1 @ 625
    x1 @ 655 BIG PR!! Most straight weight I have squatted with or without wraps. (still fast too, but stopped here)
    ===============
    Stiff leg sumo deadlifts-fat bar
    x12 @ 145
    x10 @ 145
    Stiff leg conventional 3" deficit
    x10 @ 145
    x11 @ 145
    ================
    GHR
    x20 @ BW
    x15 @ BW
    x12 @ 25lb
    x11 @ 25lb
    x15 @ 15lb
    x10 @ 15lb

    Special thanks to Jessie Burdick and Mark Bell for the coaching. Gives you loads more confidence when you have people supporting you!!!
    Last edited by bloodshoteyes; 07-07-2012 at 01:54 PM.

  12. #162
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    DE Bench (fat bar + minibands each side)
    Manpon
    3 x 3 @ 135
    2 x 3 @ 155
    x3 @ 175
    ===============
    DB Bench Press
    2 x 12 @ 70lb
    Incline DB Bench
    2 x 8-10 @ 70lb
    ===============
    DB Rows
    3 x 12 @ 100lb
    Lat Pull Down
    3 x 10-15 @ 120lb
    ================
    DB Triceps Ext
    3 x 10-12 @ 40lb
    Triceps Pushdown
    4 x 12-15 @ 50lb
    ============
    Grip Machine
    5 times to failure.

  13. #163
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    ME Squat SSBar (65lb) "low" box 14"-ish
    x2 @ 335 + 220lb chain
    x2 @ 335 + 260lb chain
    x2 @ 335 + 300lb chain
    x2 @ 385 + 300lb chain
    x2 @ 425 + 300lb chain
    x1 @ 475 + 300lb chain
    x1 @ 515 + 300lb chain *wraps
    ==================
    Back Attack
    x10 @ 2 plate + strongband
    x10 @ 3 plate + strongband
    x9 @ 4 plate + strongband
    ==============
    GHR (high setting)
    x20 @ BW
    x12 @ 25lb
    x10 @ 25lb
    Last edited by bloodshoteyes; 07-10-2012 at 09:06 PM.

  14. #164
    Senior Member tom183's Avatar
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    Huge chain weight there, man. Great stuff.

  15. #165
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    Thanks again Tom! That was a hard movement and I got a lot of much needed volume in that day.

    ME Bench Press
    x1 @ 280
    1board
    x1 @ 320
    x1 @ 350
    x1 @ 370
    x1 @ 390 PR
    miss @ 400
    ============
    DB Incline Bench
    x10 @ 60lb
    x15 @ 60lb
    ============
    Inclined DB Triceps Ext
    2 x 12 @ 40lb
    Triceps Pushdowns
    2 x 15 @ 60lb
    Last edited by bloodshoteyes; 07-12-2012 at 09:48 PM.

  16. #166
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    DE DB Floorpress-with reactive slingshot
    6 x 3 @ 80lb
    =============
    Incline DB Bench
    3 x 10-12 @ 80lb
    ==============
    Lat Pull Machine
    4 x 10-12 @ 90lb per side
    ==============
    Decline Triceps ext
    3 x 8 @ 50lb
    Incline Triceps ext
    2 x 6 @ 50lb
    Triceps Pushdowns
    3 x 15-20 @ 60lb
    ==========
    Hammer Curls
    2 x 12 @ 50lb
    Last edited by bloodshoteyes; 07-15-2012 at 06:03 PM.

  17. #167
    Senior Member tom183's Avatar
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    Nice work with the reactive slingshot there. I've been curious but never used it. How much would you say it helps compared with the original slingshot?

  18. #168
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    Thanks Tom, its hard to say with the reactive on dumbbell work -- especially a floor press movement. I was mainly using it for elbow support, but I can say it helped with around 30lb. I think it can help maintain raw strength more than the original slingshot because it gives less rebound. Its good to use different training tools and methods though. Sometimes I mix in the maddog version for a heavy overload.

    ME Squat - Rev Minis - Ironwolf bar (65lb)
    x1 @ 425
    x1 @ 515
    x1 @ 605 *wraps
    x1 @ 645 *wraps
    x1 @ 675 *wraps PR -- looking back at the video of a month ago, this is a nice PR since I didn't have the bands on cheater style like last time. THANKS SMELLY.
    =============
    GHR
    x20 @ BW
    x35 @ BW
    x15 @ 35lb
    3 x 15 @ 30lb
    ============
    Rev Hyper
    3 x 10-12 @ 140lb
    Back Attack
    2 x 15 @ 2 plates + strongband
    Last edited by bloodshoteyes; 07-17-2012 at 08:37 PM.

  19. #169
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    Reverse band bench
    x1 @ 365 (slingshot)
    x1 @ 405 (slingshot)
    x1 @ 455 (slingshot)
    x1 @ 495 (slingshot)
    ================
    Lat Pull Machine
    3 x 12-15 @ 90lb per side
    Barbell Row
    2 x 5 @ 225
    =================
    Declined triceps ext
    3 x 10-12 @ 45lb
    Triceps pushdowns
    5 x 15-20 @ 80lb
    =================
    DB Flies
    3 x 15-20 @ 45lb
    ================
    DB Front raises
    2 x 10-15 @ 25lb

    Last edited by bloodshoteyes; 08-07-2012 at 08:14 PM.

  20. #170
    Senior Member tom183's Avatar
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    Interesting. I've been curious about incorporating the slingshot with dumbbell work but the original slingshot is too restrictive and doesn't let me get my elbows wide enough to start the first rep. Perhaps the reactive slingshot is the answer.

  21. #171
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    DE Squats
    GCBar (60lb)//box at parallel
    x2 @ 240 + quadded light band +100lb chain
    x2 @ 330 + quadded light band +100lb chain
    3 x 2 @ 380 + quadded light band +100lb chain
    x2 @ 420 + quadded light band +100lb chain
    x2 @ 470 + quadded light band +100lb chain
    x2 @ 510 + quadded light band +100lb chain
    ===============
    Rack Pulls
    2 x 3 @ 315
    2 x 3 @ 405
    ===============
    GHR
    3 x 15 @ BW

  22. #172
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    RE DB Bench Press
    2 x 10 @ 75
    3 x 10 @ 100 (reactive slingshot)
    Incline DB Bench
    3 x 8 @ 100 (reactive slingshot)
    ================
    DB Pullovers
    2 x 10 @ 70
    Lat pull machine
    2 x 8 @ 230
    ================
    Triceps Pushdowns
    3 x 15 @ 80
    3 x 20 @ 60
    ================
    Hammer curls
    2 x 12 @ 45
    2 x 8 @ 50

  23. #173
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    ME Deadlift (reverse avg. band)
    x1 @ 405 *straps
    x1 @ 495 *straps
    x1 @ 545 *straps
    x1 @ 585 *straps
    x1 @ 635
    x1 @ 665
    ================
    Back Attack
    3 x 15 @ 2 plate + strongband
    ================
    GHR
    3 x 10 @ 35lb
    x15 @ bw

    Last edited by bloodshoteyes; 08-07-2012 at 08:14 PM.

  24. #174
    Senior Member tom183's Avatar
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    Strong work.

    What did you think about my reactive slingshot thoughts? Do you have any problems using the reactive slingshot for dumbell work?

  25. #175
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    Tom, the reactive slingshot would be great for DB work. It is much stretchier than the red sling. (you will be able to go wider than with the red sling). It will also allow you to work your groove much easier than a red slingshot while still giving some support. I have some team mates that will work up to a heavy single with the reactive and then continue heavier with overload work with the red sling. I would say its worth a try!
    Last edited by bloodshoteyes; 07-25-2012 at 11:36 AM.

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