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Thread: My Geared Debut

  1. #26
    Wannabebig Member
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    Hey boyfriend, you're doing awesome!

  2. #27
    Cardio bunny Alex.V's Avatar
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    So what exactly was your injury, man?
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  3. #28
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    Quote Originally Posted by Alex.V View Post
    So what exactly was your injury, man?
    I herniated l5-S1 and l4-l5, the bulged discs pinched my sciatic nerve causing the backside of my leg to lose most function almost completely.. i could move it but id say it had about 20% strength, i couldnt even raise up on my toes... my hamstring and glute on that side lost a TON of size and is still uneven, its not causing strength problems just causing me to shake real bad on deads now... ive been back heavy lifting now for 3 months maybe?

  4. #29
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    2.25in Block pulls:
    135x3
    225x2
    315x1
    briefs: jack size 46
    405x1
    455x1
    495x1
    545x1
    585x1
    635x1
    675x0 (grip)
    +straps
    675x1

    SSB front squats: 12.5in box
    (no belt)
    155x5
    245x5
    335x5
    385x5

    giant cambered bar deads: (standing on 3 in matts)
    175x10
    265x10
    355x10
    410x10

    Band leg curls: greens x60 total reps

  5. #30
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    Close grip bench:
    95x8
    135x8
    185x3
    225x3
    275x3
    315x1
    355x7 ....must change the rep scheme next week, this is my 2nd time failing this in a row

    3 board bench: POR
    +double purples ( 200lb tension)
    135x5
    185x5
    225x5
    285x5

    Seated fat bar overheads: (starting from top)
    135x8
    185x8
    225x12

    DB row: (i fucking hate the term kroc row) 125x18 each side
    Close grip pullups: 25 total (3 sets)
    one arm band pulldowns: purples 2x10

  6. #31
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    Buffalo bar squats:
    +200 chain
    55x5
    145x2
    255x2
    345x2
    briefs
    455x2
    505x2
    555x2
    595x1 - potential for 2nd but only had one in-experienced spotter

    Foam squats: same set up but into foam with no belt
    145x5
    235x5
    325x5

    Rev hypers: 180 3x10
    One leg glute bridges: 3x12
    Side bends: 100lb plate 3x12

  7. #32
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    Foam block bench:
    + double purples ( ran them under the bench) - 200ish tension
    45x8
    95x2
    135x2
    185x2
    225x2
    275x2 ( 275x1 was old pr)
    315x2 - i was challenged
    double ply ram on:
    365x1

    Close grip incline:
    135x6
    225x6
    275x6 - this was easy but incline is stupid and it hurts

    Barbell rows: 185 4x10
    blue band push downs: 3x20
    Purple band pull aparts: 3x15

  8. #33

  9. #34
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    Speed pulls :
    + dbl minis -220 tension
    365 10x1

    6in block pulls :
    4o5x5
    495x5
    585x5 - bar was whipping at the top

    T bar rows:
    3p x10
    4p x10
    5p x20

    Ghr: + purple band 25 total
    Abs

  10. #35
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    Close grip:
    ...
    275x5
    315 3x5
    315x10 ... 5x5 but I wanted to get it done

    3board: p.o.r.
    + dbl minis
    225x5
    315x5
    385x5

    Seated fat bar overheads:
    135x8
    185x8
    235x8

    Triceps extensions: 50s 3x10
    Side raises: 25s 2x20
    100lb plate grips: 2x30

  11. #36
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    Squats:
    145x2
    255x2
    345x2
    455x2
    Briefs
    545x1
    635x1
    Suit bottoms
    725x1
    775x1

    I cut it there, next time ill strap up and go higher plus rev band sets... 775 was to depth

  12. #37
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    Bench: Max grip
    135x3
    185x2
    225x2
    275x2
    315x2
    365x2
    415x2 PR
    Ram on:
    465x2 PR

    2 Board: with shirt on
    545x1
    585x1
    635x1 PR
    675x1 PR (EASYYYYY)

    Bamboo bar bench:
    105x20
    135 2x20

    Pulldowns: 180 5x10
    Pushdowns: green 4x25

    Ill have videos up later

  13. #38
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    Rack pulls: plates 2in off floor
    135x3
    225x3
    315x3
    405x3
    495x3
    585x3
    635x1

    Wide/high leg press:
    300x8
    500 2x8

    Leg curls: 2x15
    Abs: 3x15

    Took the girls to eaton barbell today so my training was messed up, it was just deadlift accessory day so its no big

  14. #39
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    Close grip bench:
    135x8
    225x5
    325 5x5

    3 board: + dbl lights
    135x5
    185x5
    225x5
    295x4

    Bilateral DB shoulder press: 70 2x15
    One arm rows: 135 3x10
    Band pushdowns: green 3x15
    Overhead band ext: green 3x15
    Pull apart: purple 4x15

  15. #40
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    Cambered bar squats: 13.5-14in box
    85x5
    175x2
    285x2
    375x2
    485x2
    535x2
    Briefs/belt:
    585x2
    625x2
    675x2
    710x2

    Wide leg press: 9 plates x50 total (15,15,10,10)
    Reverse hypers: 250 2x10
    Green band pull throughs: 2x15

    didnt get as much work in as i wanted because a buddy came down to suit up before his june meet, so that took atleast 45 minutes of work time..

  16. #41
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    Last edited by corey_hayes; 06-07-2012 at 07:21 PM.

  17. #42
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    Bench:
    +160lb chains
    45x5
    95x3
    135x3
    185x2
    225x2
    + 3 board
    275x2
    315x2
    365x2
    385x1

    Extra wide pauses: paused 1 in above chest
    135x5
    185x5
    225x5
    275x5
    315x5
    335x5

    Incline DB press: 70s x30,20
    Green band pushdowns: 4x15
    Purple band pullaparts: 4x15
    Shrugs: 100lb plate 2x ( 25 each side then 25 two handed)

  18. #43
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  19. #44
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    2.5in Deficit pulls: with powerbar (instead of DL bar)
    135x3
    225x3
    315x3
    405x3
    495x3
    565x3 20lb pr

    Sumo Half pulls: pull to the knee, stop for a 5 count, go down... finish last rep on each set
    225x5
    315x5
    365x5
    405x5

    Rounded back gms: 155x8 165 2x8
    Band leg curls: 2x15 seated 2x15 lying
    band abs: 5x15


  20. #45
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    Close grip bench :
    335 5x5

    3 board:
    + dbl minis
    225x5
    315x5
    395x1... Idk what's up, PR is 385x5, these will be replaced

    Fat bar overheads:
    135x8
    185x8
    245x10

    Wide pullups: 4x8
    Orange band rows: 3x10
    DB skulls ss w Tate press: 25s 3x15 each

  21. #46
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    Squats:
    + Average onyx bands ... idk tension but its pretty close to a normal blue band which is 250
    145x5
    235x2
    325x2
    415x2
    Briefs:
    505x2
    615x2

    Extra wide squats: same bands just wider and raw
    145x8
    235x8
    235x25

    done... During my heavy squats my back was still killing me from last week, i couldnt hardly from weds-fri. Thats why i skipped alot of working sets, i knew i only had so many. Assistance work woulda been alot more but again my back didnt want anymore

  22. #47
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    Hey its Dave, did you ever get your Jack suit in?

  23. #48
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    Quote Originally Posted by dbc3po View Post
    Hey its Dave, did you ever get your Jack suit in?
    Not yet, I'm hoping today.. ill be using it next week... plan is to go up around 800 to 825 then some rev band sets

  24. #49
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    Buffalo bar bench: (1-1.5in camber)
    55x8
    105x5
    145x5
    195x2
    235x2
    285x2
    325x2
    375x2
    415x2
    Slingshot
    465x2

    Floor press: squat bar
    +140 chain
    55x5
    145x5
    195x5
    235x5
    285x5

    Fat man pullups: 4x8
    Green band Pushdowns superset with DB tricep exts: 3x15/ 40lb 3x10
    Curls




  25. #50
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    which do you like better the slingshot or the ram?

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