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Thread: My Geared Debut

  1. #176

  2. #177
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    May 2012
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    187
    Military press:
    w/Squat bar
    60x8
    110x3
    150x3
    200 2x8
    150x15

    DB bench: 50lb 2 sets of 1 minute
    Hammer curls: 35s 2x failure
    kaz press: 95 2xfailure
    leg press calve raises: 10 plates 2 sets of failure
    foot in front band abs: 2 sets of 15 per side

  3. #178
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    May 2012
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    Squats:
    60x5
    150x2
    260x2
    350x1
    460x1
    briefs
    550x1
    640x1
    750x1
    Rev band
    800x1
    850x1

    SSB front squats - oly style (no belt)
    245 3x8

    wide pullups: 2x8
    Vogelpohl pulldowns: 90 2x15
    Blue Band gms: 2x25

    I dont think there was really weight on the bar... that easy

  4. #179

  5. #180
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    squats looked good and strong buddy.

  6. #181
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    Floor press:
    45x8
    95x5
    135x3
    185x3
    225x3
    275x3
    295 5x3

    Close grip bench:
    215x15
    225x15

    Swiss bar pushups: 4x25
    Swiss bar fat man rows: 3x15
    DB presses: 90s 2x15
    EZ bar curls: 115 2x8

    https://www.youtube.com/watch?v=V_9m_6x6Z6w&feature=g-u

  7. #182
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    Deadlift: 1in deficit (sumo)
    135x3
    225x2
    315x1
    405x1
    505x5
    545x3

    Pulldown abs: green band 3x15

    Feel like shit today, did just what i had to do and nothing more

  8. #183
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    May 2012
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    Squat:
    60x5
    150x2
    260x2
    350x1
    460x1
    briefs
    550x1
    660x2
    660x1

    My hip feels out of socket, i got mad and just left after this... chiropractor tomorrow i guess

  9. #184
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    Squat... again:
    150x3
    260x2
    350x1
    briefs: put on early to protect hip
    460x1
    550x1
    710x3
    740x1

    Front squat: just for a baseline
    255x1
    350x1

    Leg press: 14 plates 3x15

  10. #185
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    Nov 2012
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    Boone, NC
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    go to chiro? how'd the hip feel today?
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  11. #186
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    Quote Originally Posted by JustinBlatnik View Post
    go to chiro? how'd the hip feel today?
    Yea i got my pelvis adjusted a few hours before i lifted... wasnt 100% but i was good enough to get some work in

  12. #187
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    Bench:
    45 6x10
    95x3
    135x3
    185x3
    225x3
    275x3
    2 board
    315x3
    345x3
    365x3
    - Stopped here because i was pressing lopsided due to my pec

    extra wide bench: 225 3x8
    Kaz press: 135 3 sets of failure
    Pendlay rows: 185 3 sets of failure
    upright row: 60lb x50 total

    shit is getting old

  13. #188
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    Speed Pulls:
    135x3
    225x2
    315x1
    405x1
    455 2x1
    495 8x1 (no rest)

    3in Deficit pulls w/o belt: 405x13
    Barbell rows standing on deficit: 225 4x6
    Front squats: 185 2x8
    GHR: 2x5 (with no holes showing) 1x10 (one hole showing)
    Band crunches: 3x15 with monster mini

    Doesnt look like much but im beat. I started the weights on everything kinda low as im 12.5ish weeks out and want to stick with the same assistance for the duration of the training cycle if possible. Each week i will add weight or reps/sets.
    The GHR's make me look like a pussy but with no holes showing my knees are on top of the pad, so its really a like a natural glute ham raise, each rep makes me want to puke and die

  14. #189

  15. #190
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    Military press:
    45x8
    95x8
    135x8
    185x3
    225x4 (pr)
    185x8
    155x10
    135x20

    Klokov press: 95x8, 135x4 or 5
    Close grip decline: 275 x10-4-2 (rest paused)
    Skullcrushers: 55lb + monster mini under the bench - 2 sets of failure
    Hammer curls: 60s 2x8
    Face pulls/ sternum pulls: 45lbs x5 minutes straight

    Good workout... Just trying to hit everything with some reps and avoiding pain or wear/tear. The close grip declines completely avoided the part of my pec that is hurt so expect to see alot more of them in the near future. The face pulls were at the end during a little team meeting, i did them from start to finish without stop...Why? Im not the best yet.

  16. #191
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    Last edited by corey_hayes; 12-09-2012 at 04:41 PM.

  17. #192
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    Squats:
    60x5
    150x3
    310x2
    490x2
    briefs
    620 3x3

    Olympic squats: 325 2x8
    Romanian deadlifts: (toes elevated) 315 2x10
    One leg hyper extensions: 2x8 per leg
    Abs: 4 sets of various shit

    Ive been training at 230-232 most days but ive slacked on my diet lately and was 237 today so my briefs were alot tighter than normal since i gain all my bloat in my legs and gut... This meant i couldnt hold my air at all, i have to take my breath before the unrack and hold it for sets all the time as i cant get full with the bar in my back, well since i was about to explode after forcing myself to depth i was losing my air on the first rep and squatting with zero belly or air for reps 2 and 3..it was rough, im ready for some heavy singles haha

  18. #193
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    Reverse blue band bench: (add bands on at 245)
    45x8
    135x5
    185x3
    245x3 (bands on)
    335x3
    425x3
    475x3
    Regular Slingshot on:
    475x10
    515 3x3 - 3 board
    385x10 - close grip
    335x6 - close grip

    Incline DB press:
    90sx12
    60sx17

    Band pushdowns superset with rolling tricep ext:
    greens x15 / 40s x10
    greens x15 / 40s x6
    greens x15 / 30s x8

    Pullups: x15,8,5
    DB shrugs: 90s 2 sets of failure
    Side raises: 15s 2 sets of failure


    Awesome workout.... My pec still isnt 100% so i didnt push the main work super hard, im kinda pressing crooked still so i dont need to push that. The reverse band board work did allow me to hit some pec free lockout work which i REALLLLLLLLLLLY need right now seeing as ill be shirting up soon and havent been able to really work lockout any. Ive made a plan for this meet that should allow me to bench 700 as long as nothing blows off

  19. #194
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    Deficit pulls: 1.5"
    135x5
    225x3
    315x1
    405x1
    495x1

    3in deficit: 425x8
    Front squat: 225x8
    Barbell rows: 275x8
    Thoracic Extensions: 20lb chain 2x15
    One leg slow reverse hypers: 20lb 2x15

    Just enough to maintain, meet prep starts next week so i didnt wanna blow my load on anything

  20. #195
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    May 2012
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    Military press:
    45x8
    135x5
    185x1
    225x3
    205x8
    Klokov press: 115x8 135x8

    Fat bar Close grip decline: 275x10
    Dips: (with reactive slingshot) 50lb db x22,20
    EZ curl bar: 95x16
    Hammer curl: 50 x13,9

    All the assistance work was done to failure which is going to be how all my shit is done from now on, this is how i did my assistance work when i was strongest. I dont want to just be a good 3 lift competitor, i want to be strong from every angle. Out of position training and all that jazz isnt needed if every muscle you have is just fucking strong.. today was in and out quick

  21. #196
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    Mar 2007
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    I like it, thats why Im doing the 100 rep shit. You push yourself to get as many reps as you can on the sets

  22. #197
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    Squat:
    60x8
    150x5
    240x3
    330x1
    390x1
    470x10 (light wrap)
    390x20 (lighter wrap)

    Lay in floor x30 mins

    Split squat: 150lb (75 per hand) 1x15 (each leg)
    Leg press: 8 plates x40
    GHR: one hole showing x11,8 (slowwwww negatives)
    GHR situps: 10lb plate 3x10

    Dunzo... Im raw again, its my true love and the gear just wasnt making my happy and it showed in my effort at the gym.


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