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Thread: My Geared Debut

  1. #126
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    Easy upper day:

    side raises: 20s 4x12
    Swiss bar extensions: 95lb 4x10
    Incline DB press: 60s x50
    swiss bar curls: 45lb 2x20

  2. #127
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    cambered bar squats:
    + 100lbs of hanging chain suspended by bands
    80x3
    170x3
    280x3
    480 5x3

    Sumo deadlifts on belt squat:
    90x10
    180 3x10

    one leg hyperextensions: 3x10 per leg
    GHR sit ups: 3x10
    pulldown abs: green 2x15

    On the squats we were really trying to hit the core and learn to get tighter. To amplify the effects we didnt use a belt and we rolled the briefs down off of our bellys to reduce the support.
    On the sumo deadlifts/belt squat i sunk those as low as i could and they blasted my hips but it didnt hurt at all, those are a keeper for sure.

  3. #128

  4. #129
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    Bench:
    45x8
    135x5
    185x2
    245x2
    295x2
    335x2
    365x2
    405x2
    455x2
    475x1 PR

    Pause bench: hold 1 inch above chest
    275 3x8

    Chest supported rows: 2.5 plates 3x15
    Pullaparts: purple 2x20
    JM press: 95 2x25

  5. #130
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    Deadlift
    135x3
    225x2
    315x1
    405x1
    495x1
    565x3
    495 3x2

    RDL: 225 3x8

    Thats all.. have a required camping trip tomorrow so i lifted a day earlier and cut most assistance work out. Why? I cant walk 3 miles as is.


  6. #131
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    Bench:
    +double light bands (200)
    45x5
    135x5
    + 3 board
    185x5
    255x5
    265x5
    275x8

    Seated DB overhead press: 100s 2x15
    Chain tricep extensions: 25lb bar + 80 chain 2x25
    football bar Pushdowns: 100lb 3 sets (each set is 10 reps with each grip)
    normal Pullaparts: green band 2x25
    shrugs: green band 2x25

    good workout considering i had to hike 3hrs yesterday and then 2hrs today after sleeping in a tent... worst thing ever considering i only ate peanut butter

  7. #132
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    Squats:
    55x8
    145x2
    255x2
    345x1
    briefs
    455x1
    535x1
    635 4x1
    725x1 - reverse double minis

    Extra wide squats:
    255 + 50lb of hanging kbs x10
    255 + 80lb of hanging kbs x10

    GHR: 2x10
    GHR sit ups: 3x10
    Band gms: 2x15

    done... easy night, just 70% for some singles then up to 80% for a reverse band set
    Last edited by corey_hayes; 10-02-2012 at 10:03 PM.

  8. #133

  9. #134
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    Went to Darkside strength and conditioning to train and talk with a few big time playa's at the juggernaut get together. Ended up sharing a bench with Mike Tuchscherer.

    Bench:
    45x8
    95x3
    135x3
    185x2
    225x2
    315x2
    365x2
    415x2
    Shirt on
    545x1 - 3 board
    585x1 - 2 board
    635x - dumped upwards


    Im use to the boss competition bench and had to bench on a slide in adjustable bench and a powerrack, needless to say shit wasnt right at all. Im a pampered princess and cant use a shitty bench to save my life... luckily this week was just to go up to my opener so no real work lost.. Ill probably just train assistance today because i didnt do jack shit

  10. #135
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    Benched again because i give not one fuck...

    Bench:
    95x10
    135x3
    185x2
    245x2
    295x2
    Add 2 board
    335x2
    385x1
    425x1
    460x1 PR
    335x10

    Close grip: No feet
    295x10 -2 board

    Extra wide pauses: 245 2x10
    Pulldowns: double light band 10x10
    Pullaparts: lights 3x15
    One arm overhead press: 25 x50 reps

  11. #136
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    Deadlifts:
    135x2
    225x2
    315x1
    405x1
    suit
    495x1
    595x3
    635x3 - 3in blocks

    Olympic squats:
    325 x32 mother fuckin reps

    heart attack : 3 sets of 10

    Pulldown abs: blue band 3x15

    video will be up later, im dying

  12. #137
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    Bench:
    45x5
    95x5
    135x5
    185x5
    225x5
    305x5
    325x5
    345x6

    Facepulls: 2x50
    Overhead tricep ext: 2x50
    Band flys: 2x50

    Pretty killed from idiotically benching three times this week so i just pumped alot of blood in there to speed up recovery, ill bench again thursday then take next sunday off or just do bench and leave

  13. #138

  14. #139
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    Solid work man... I have my own Garage Gym like y'all, not quite the team you have though...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  15. #140
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    Cambered bar squat:
    +100lbs of hanging chain (suspended by bands)
    80x5
    170x3
    260x3
    350x1
    440x1 (raw pr with straight weight, wraps and belt is only 600ish?)
    Briefs on, rolled off of my belly:
    530 4x3
    - All without belt

    SSB GMs: 155 3x10
    Belt squat Deadlifts: 90x10, 180 2x10
    Spread Eagle Sit-ups: +10lb 3x10

    good workout, the cambered bar is HARD AS FUCK
    Body weight: 238
    V

  16. #141
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    Floor press:
    +80 chain
    45x8
    95x5
    135x3
    185x2
    225x2
    275x2
    315x1
    345x1
    365x1 - strained my pec

    DB overhead press:
    100's x20,15

    Chest supported rows: 135 4x10
    Pullaparts: 4x20
    pushdowns: 4x20

    Cant really get ahead on bench because i keep straining pecs... will start rolling it tonight and saline tomorrow

    after reassessing what ive been doing on bench and my lack of raw progress, stuff is about to change dramatically

  17. #142
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    Skipped Deadlift day, it was a easy day by design but I didnt want to risk pulling my pec more

    Today:

    Bench press: 45lb x100 reps ( changed grip every 10 reps)

    Chain suspended military press: starting at the bridge of my nose
    45x8
    135x5
    185x5
    225 4x6

    unilateral DB OH press: 60lb 2x12
    Side raises: 20s 4x10
    Rear delt band flys: micro-mini 3x20

    DB tricep extension: 30s 4x10
    Green band pushdown: 3x15
    Orange band overhead tricep ext: 3x10

    Doesnt look like anything major but im pumped all to fuck
    slow negatives, flex at the top, etc..

  18. #143
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    SSB squats:
    65x8
    155x3
    245x2
    335x2
    425x2
    belt
    515x2
    545x1 -wraps
    Briefs (no wraps)
    605x2
    700x2
    750x1 - wraps

    Deadlift on belt squat: 225 3x10
    Hypers/sit ups/side bend superset: 3 sets of 10 each
    CSR + arch: 3 plates 2x15
    hill sprints: 5x40 yrd

  19. #144

  20. #145
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    Bench:
    bar x30
    95x20
    135x10
    185x5
    titan ram - protecting muh bewb
    225x5
    275x3
    315x1

    DB press: elbows in
    45s 3x25

    CSR: 3 plates + mini band 3x15
    Cable flys: 25 per side 4x15
    chest supported DB row: 35s 3x12
    Pullaparts: orange 2x20
    Band pulldowns: 2 oranges 2x15
    Hammer curls: 35s 3x8
    Fat bar curls: 25 x100

  21. #146
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    Deadlift:
    135x3
    225x3
    315x1
    405x1
    Loose single ply bottoms
    495x1
    545x6
    545x8 - straps

    Chest supported rows: 3 plates + orange band x13,12
    Erector crunches: 40lb x23,18
    kneeling Pull down abs: Blue band x20,18

    Best workout I've had in a long time... Going to keep my reps up since its offseason and limit my assistance but take everything to failure... Its build time, no more testing.

  22. #147
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  23. #148
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    Chain suspended Fat bar overhead press:
    135x3
    185x3
    225x3
    275x10
    225x15

    Floor skulls: 115 x15,15
    Grenade Ball Side Raises: 15lb x20,18
    Football bar pushdowns: 140lb x25(close)/ 15(medium)/ 12(wide)
    Fat barl curls: 95lb x12,7


  24. #149
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    Great log.

    How's your bench training gonna change?

  25. #150
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    Squat:
    + greens (200 top/150 bottom)
    55x5
    145x2
    255x2
    briefs
    345x2
    505 2x2
    525 2x2
    545x2

    Belt squat onto 10in box: 270 x 17, 12
    Band leg curls: average/onyx - x40,10 (cramped with every rep so i quit)
    Side bends: 100lb x25,21 each side

    All assistance took to failure, all the squats were real speed, next week ill bump all the squats up 20-30lbs
    set myself a goal tonight, i have a 3 week green band phase then a 3 week straight weight phase planned out, by the end of the straight weight phase i want to hit 800x2 in my briefs and maybbbbbbe a light wrap if i need them

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