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Thread: The Stump returns...AGAIN!

  1. #526
    WBB Team Captain Coke's Avatar
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    Ace box squats with chains dude.

  2. #527
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    thanks man. sorry i dont get in the log like i used to. i cant get on the site at work anymore.

    7/10/13 DE Bench

    Fat Bar w/ Doubled Monster Minis (75 lb bar, dmm = 110)

    bar x 20
    bar + dmm x 3
    125 + dmm x 2
    175 + dmm x 15 x 2

    love the fat bar speed work...no pain or soreness the next day...we are doing 15 triples with chain and 15 doubles with bands.

    Franken Bar CG 2 Board

    245 x 10
    295 x 10
    335 x 5

    very off balance on these...probably because of the longer bar...would of had 10 with 335.

    Football Bar Bent Row

    135 x 10
    135 x 10
    185 x 10
    185 x 10
    135 x 10

    KB Bottoms Up Press

    16 kg x 10 x 3

    Fat Bar Pushdowns

    100ish total reps
    2000 or bust

  3. #528
    Senior Member Invain's Avatar
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    Damn that must be one hell of a bar @ 75 lbs. I used to hate thicker bars for benching but now I love it. We have some 55 lb'ers at our gym and I use them for all my pressing movements.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  4. #529
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    Its real thick. Id say at least 2.5". We are going to use a fat bar variation for all pressing as well.

    7/12/13 DE Squat

    Squat into chains w/ Buffalo Bar WITH chains....wtf?

    bar x a lot
    bar + 3 chain x 5
    145 + 3 chain x 2
    195 + 3 chain x 2
    235 + 3 chain x 2
    285 + 3 chain x 2 x 5

    chain were set just breaking parallel. real tough exercise.

    SSB front squat

    155 x 5
    245 x 5
    295 x 5

    GHR

    BW x 10
    BW + mini band x 8
    BW + mini band + 25lb chain x 4
    drop set of all these until failure

    BB Shrug

    225 x 10
    315 x 10
    405 x 10
    495 x 8

    my shrug feel weak. i know shrugs are "gay" these days, but they help my lockout.

    Planks

    BW + 45 x 3 x 30 sec
    2000 or bust

  5. #530
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    7/14/13 ME Bench

    Fat Bar w/ Chain (40 lbs, 75 lb bar)

    bar + chain x 10
    125 + chain x 3
    165 + chain x 3
    215 + chain x 3
    235 + chain x 3
    305 + chain x 1
    345 + chain x 1

    pinky on ring for those

    add slingshot

    index on ring

    395 + chain x 1
    415 + chain x 1

    very happy with this benching

    Fat bar floor extensions

    75 x 10
    95 x 10
    125 x 10

    Weight Assisted Pullups (save shoulders)

    BW x 10 - 60 lbs
    BW x 8 - 60 lbs
    BW x 6 - 60 lbs
    BW x 10 - 100 lbs

    Seated DB Cleans

    20s x 10
    30s x 10
    40s x 10
    2000 or bust

  6. #531
    WBB Team Captain Coke's Avatar
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    Sessions are ace Rob!

  7. #532
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    thanks brotha coke

    7/15/13 ME Squat

    Cambered Bar Box Squats w/ Blues (over the plates)

    no clue what blues over the plates adds, but its a hell of a lot, bar is 65 pounds

    bar x a lot
    bar + blues x 3
    155 + blues x 2
    245 + blues x 2

    add jack briefs

    335 + blues x 2
    385 + blues x 1
    425 + blues x 1
    515 + blues x 1
    565 + blues x 1

    i also took 605 out before the 565 but it felt horrible so i racked it. too big of a jump. next time around ill try for 605. very tough exercise.

    KB swings

    24kg x 12 x 4

    BB row (bb style)

    145 x 10
    195 x 10
    245 x 10
    295 x 10

    4 sets of abs
    2000 or bust

  8. #533
    Senior Member Invain's Avatar
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    Man I feel like everybody has a slingshot these days. I'm really considering getting one. My lockout is by far the weakest and using a slingshot seems like my best option for getting some top end work in, besides board work of course.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  9. #534
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    I would certainly invest in one man.

    7/17/13 DE Bench

    Fat Bar Bench w/ Chains (75 lb bar, 60 pounds of chain *half deloaded, really 120)

    bar x 20
    bar + chain x 5
    125 + chain x 3
    175 + chain x 15 x 3

    really fast that night, i feel the speed + self handoffs is helping.

    CG 2.5 Board w/ Fat Bar

    255 x 14
    255 x 22

    yes there was a little gym competition on those sets lol

    KB Row w/ Chain (25 lbs)

    88 lb + chain x 12 x 4

    KB Clean + Press

    20kg each hand x 5 / 4 / 3 / 2 / 1 x 2

    good session

    7/19/13 DE Squat

    Cambered Bar Squat into Chains w/ bands

    *chains set breaking parallel, bands were a monster mini and a mini choked over the plates

    bar x 5 x 2
    155 x 5
    155 + mm + m x 2
    205 + mm + m x 2
    245 + mm + m x 2
    295 + mm + m x 2 x 5

    Dimel DL

    225 x 12
    315 x 12
    405 x 12

    Reverse Hypers

    500 x 12 x 3

    CSR

    2p x 12 x 4

    the heat got to me bad this workout. i wanted to vomit pretty much the whole time. had one more exercise on the agenda but whatever.
    2000 or bust

  10. #535
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    7/21/13 ME Bench

    Football Bar Floor Press w/ Chain (80 pounds)

    bar x 20
    bar + chain x 5
    135 + chain x 3
    185 + chain x 3
    225 + chain x 3
    275 + chain x 3
    315 + chain x miss x 2
    225 + chain x 11

    pretty disappointed in this today. i kept missing at the top 1/3 of the press because my elbows were flared with that football bar. couldnt get my lats in it. whatever, tough exercise.

    DB Extensions

    30s x 10
    40s x 10
    45s x 10

    Fat Bar Neutral Pulldowns

    200 x 10
    230 x 10
    260 x 8
    120 x 20

    KB Bottoms Up Press

    12kg x 10
    16kg x 10
    20kg x 6
    16kg x 15

    my favorite bar tomorrow...SSB with chains for a max...great....
    2000 or bust

  11. #536
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Stumprrp View Post
    my favorite bar tomorrow...SSB with chains for a max...great....
    Looking forward to it, lol. Been a super week for you despite the heatwave bro.

  12. #537
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    Lol thanks man

    7/22/13 ME Skwatz

    SSB Box Squat w/ Chains (65 lb bar)

    bar x a lot
    bar + 2 chain x 5
    155 + 2 chain x 3
    245 + 2 chain x 2
    335 + 2 chain x 2

    add jack briefs

    425 + 2 chain x 2
    475 + 2 chain x 1
    475 + 3 chain x 1
    475 + 4 chain x 1
    475 + 5 chain x 1
    475 + 6 chain (250 lbs) x 1

    easy fast rep, ill use 515 as working weight next time around.

    Narrow Stance Squat

    155 x 5
    245 x 5
    335 x 5
    335 x 6

    Snatch Grip Shrugs

    185 x 12 x 4

    Abs

    7/24/13 DE Bench

    Football Bar w/ Doubled Minis + 1 chain (25 lbs)

    bar x alot
    bar + dm + ch x 5
    125 + dm + ch x 2
    175 + dm + ch x 2 x 15

    tough shit for speed work. that bar wants to come right out of the hands.

    Fat Bar Floor Press (close grip, 75 lb bar)

    215 x 10
    265 x 10
    265 x 8
    165 x 5

    my endurance/floor press sucks!

    Pullups

    BW x 6 x 4

    Static Band Hold (purple, lats)

    pb x 1 minue

    Curls / Triceps x 3 sets of 12

    7/26/13 DE Squat

    SSB Squat w/ Chain (into chains set below parallel, full pause, 125 lb chain, belt less)

    bar x a lot
    bar + chain x 5
    155 + chain x 2
    245 + chain x 2
    295 + chain x 2 x 4
    335 + chain x 2

    Sumo Pulls off 5" Mats (belt less)

    225 x 5
    315 x 5
    405 x 5
    405 x 3
    405 + 1 chains x 3
    405 + 2 chains x 2
    405 + 3 chains x 1

    Flat Bench KB Row

    20 kg per side x 12 x 4

    GHR

    BW x 10
    BW + 25 x 10 x 2

    Ab Wheel
    2000 or bust

  13. #538
    WBB Team Captain Coke's Avatar
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    Ever impressive stuff man!

  14. #539
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    its never good enough! lol

    7/28/13 ME Bench

    Fat Bar Incline (75 lb bar)

    *i tried wide grip initially but my rotator cuffs did not like it at all

    bar x 20
    125 x 5
    165 x 5
    215 x 3
    255 x 3
    305 x 3
    345 x 1
    255 x 10

    tough shit

    Curl Bar Floor Ext

    85 x 10 x 4

    Fat Handle Cable Row

    150 x 10
    200 x 10
    250 x 10
    300 x 10
    150 x 20

    Bamboo Bar OH Press w/ Kettlebells

    bar + 12 kgs x 20
    bar + 20 kgs x 15
    bar + 20 kgs x 12
    2000 or bust

  15. #540
    Senior Member Invain's Avatar
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    I've played around quite a bit with different grips on incline, as well as checking out how other guys train it, and it seems the general consensus is to use a narrower grip. I love going wide on flat bench but it feels much different on incline and is a lot harder on your shoulders IMO.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  16. #541
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    very hard on the shoulders nick. i usually can pull it off but something would of ripped for sure.
    2000 or bust

  17. #542
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    7/29/13 ME Squat

    Buffalo Bar w/ Double Blues (55 lb bar, 300-400 lbs of tension)

    bar x alot
    bar + blue x 5
    bar + double blue x 3
    145 + double blue x 2
    235 + double blue x 2

    add jack briefs

    325 + double blue x 1
    375 + double blue x 1
    415 + double blue x 1
    465 + double blue x 1
    505 + double blue x 1

    heavy shit, but pretty fast rep. very happy with this. 50 lb PR.

    https://www.facebook.com/photo.php?v=10151603730682149

    Reverse Hyper

    700 x 10 x 3

    SSB GM

    bar x 10
    155 x 10
    205 x 10
    245 x 5

    back didnt like those after squatting haha

    4 sets abzzzzzzz

    7/31/13 DE Bench

    Squat Bar Bench w/ Chain (65 lb bar, 40 lbs chain)

    bar x 20
    bar + ch x 3
    155 + ch x 3
    205 + ch x 3 x 15

    Bamboo Bar w/ KB

    bar + 8 kg / side x 20
    bar + 20 kg / side x 20
    bar + 36 kg / side x 20

    Pendlay Row

    225 x 10 x 3

    BB OH

    95 x 12
    115 x 10
    125 x 8

    EZ Curl

    55 x 15 x 3
    2000 or bust

  18. #543
    Senior Member KevinStarke's Avatar
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    You smoked that rep man and thats a lot of tension, totally hawt.

  19. #544
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    Thanks kev. I was pretty surprised. My geared squat feels really good right now because i'm quite plump (245) LOL.

    8/1/13 Extra Back Work

    went in to help/hang out with a few partners who had to squat early, so i decided more back work couldn't hurt.

    Flat Bench KB Row

    28kg/side x 10 x 2
    28kg/side + 20 lbs of chain (each bell) x 8 x 10

    BB Shrug

    135 x 10
    225 x 10
    315 x 10
    405 x 8

    man, my shrugs got weak as hell! sure its only a shrug, but i used to do 585-635 for sets of 5 when i was like 17 lol.

    Snatch Grip RDL

    135 x 10 x 4

    KB Windmill

    70 lbs x 10 x 2

    Speed squats tonight, max shirted 2 board sunday, max DL off a few mats monday
    2000 or bust

  20. #545
    Senior Member KevinStarke's Avatar
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    MORE BACK WORK! I have a few exercises that I do now that I make me feel like I was a lot stronger when I was 19 than I am now hah. Pumped to see that 2 board work on Sunday.

  21. #546
    WBB Team Captain Coke's Avatar
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    Doing great all around, make no mistake.

  22. #547
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    we will see what i can put up kev, my pr is 655

    8/2/13 DE Squat

    Buffalo Bar w/ Blues (into chains set below parallel)

    bar x a lot
    bar + blues x 3
    140 + blues x 2
    190 + blues x 2
    230 + blues x 2
    250 + blues x 2 x 5

    KB Front Squat

    28kg/side x 10 x 4

    45* Back Raise

    BW x 10
    BW + doubled mini x 10
    BW + doubled mini + 20 lb chain x 10
    BW + doubled mini + 20 lb chain + 8 lb medicine ball x 10

    those fuckers FRIED my hamstrings

    Reverse Hyper

    500 x 10 x 3

    Straight Leg Situps

    x until stomach cramped
    2000 or bust

  23. #548
    Senior Member KevinStarke's Avatar
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    I don't even know what to say about the back raises, im both confused and impressed. The squats to chains look fun though, love me some buffalo bar.

  24. #549
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    back raises are good stuff!

    8/4/13 ME Bench

    2 Board (franken bar, 50 lbs and no whip)

    bar x alot
    140 x 10
    190 x 3
    230 x 3
    280 x 3
    320 x 1
    380 x 1
    410 x 1

    add katana

    500 x 1
    550 x 1
    590 x 1
    660 x 1 PR

    wasnt pretty, but at least i got it up https://www.facebook.com/photo.php?v=10151613326932149

    Incline Tate Press

    30s x 15
    40s x 15
    50s x 15

    CSR

    2p + 25 x 10
    2p + 25 + mini x 10
    2p + 25 + doubled mini x 10 x 2

    DB Laterals

    10s x 50

    Fat Bar Curl

    75 x 10
    85 x 10
    95 x 10

    8/5/13 ME DL

    Was excited to try my new king deadlifter tonight. I should of expected to be disappointed.

    DL off 1.75" Mats (franken bar, 50 lbs with 0 bend)

    140 x 10
    230 x 3
    320 x 1

    add king deadlifter bottoms only, this thing was ridiculously tight, i knew getting down was going to be impossible.

    410 x 1
    460 x 1
    510 x 1
    550 x 1

    straps up

    610 x couldnt lock it out, suit pulled me forward

    at this point i was REALLY pissed off so i threw my belt, ripped the suit off, and proceeded to attack the bar in only my underwear.

    610 x 1 beltless
    640 x 2 belt

    raw deads from now on.

    High SSB Box Squat (ala Dave Tate, focusing on glutes)

    155 x 20
    245 x 20
    335 x 15
    425 x 10 belt

    GHR

    BW x 10 x 2
    BW x 8

    Standing Abs

    90 x 10
    110 x 10
    130 x 10

    BB Row

    135 x 20 x 2
    2000 or bust

  25. #550
    Senior Member KevinStarke's Avatar
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    Stellar sessions Rob seriously. Awesome 2-board the lockout looked good to me regardless of whether you thought it was ugly. Killer pulls as well, I never liked deadlift suits and never got much out of them, I have a hard time bending as it is.

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