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Thread: Journey to a 242 Elite Total

  1. #26
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    10/1/12 DE Squat Week 2 SSB on 2 mats
    70x10x2
    120x5
    160x5
    add mini bands to front
    160x5
    210x5
    add light bands
    260x5
    300x2
    add briefs
    350x2
    390x2x8

    Cambered bar good mornings
    155x8
    245x5
    335x5
    425x3

    GHR
    BWx20x3

    Hypers
    230x15x3

    DONE

  2. #27
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    10/2/12. DE Bench
    45*15*3
    95*15
    135*10
    Add 65# chain
    135*3*3
    165*3*3
    185*3*3

    Rep work
    275*10
    225*10

    Incline DB
    50*20
    60*20
    70*20

    V-bar
    90*15*3

    Straight arm pressdown
    70*15*3

    Seated Cable Row
    160*12*3

    Rev pec deck
    100*12*3

    Turkish get up
    1.5 pood *3

    Done

  3. #28
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    10/4/12 ME Squats
    Olympic Squats
    55x10x2
    105x5
    145x5
    195x5
    235x3
    285x3
    325x3
    375x3
    425x3
    200x15

    Rack Pulls #10
    225x5
    315x3
    405x1
    495x1
    545x1
    585x1
    645x not today,,my back is fried from the last week of training

    Back Extensions
    3 sets of 20

    Lying Leg Curls
    90x20x3

    Hyper
    90x20x3

    DONE

  4. #29
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    10/7/12 ME Bench
    45x15x2
    95x10
    135x10
    add 3 board
    185x3
    225x3
    250x3
    275x3
    300x3
    325x1
    350x1
    365x fail

    Incline DB
    100x8
    110x6
    120x4

    Tates
    50x10
    60x10x2

    Suitcase Row
    50x10
    75x10
    100x10

    DONE

  5. #30
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    10/8/12 DE Squats Week 3 SSB 2 mats
    70x10
    120x10
    160x5
    210x5
    250x3
    add 120 chain
    210x2
    add briefs
    300x2
    410x2x8

    SLDL
    225x8
    315x6
    365x6x2

    Back Ext
    2 sets of 15

    Lying Leg Curls
    2 sets of 35

    Standing Cable Abs
    3 sets of 25

    Side Bends
    1.5 pood KB x15x2

    DONE
    Last edited by underthebar; 10-08-2012 at 12:08 PM.

  6. #31
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    10/10/12 DE Bench
    45x15x3
    95x10x2
    135x10x2
    185x5
    205 plus 40 chain x5
    add slingshot
    205 plus 80 chain x3x9

    PCV Bar Bench
    100x12
    135x12
    160x12

    Log Press, 1 clean then presses
    90x5
    140x5
    160x5
    180x5
    230x1---PR

    Skull Crushers
    90x10
    90x10
    110x10

    Underhand Lat Pull Downs
    220x8
    260x5

    Rev Pec Deck
    120x8
    140x8
    160x8

    Hanging knee raises
    BWx10
    20x10
    30x10
    40x10

    Russian Twist on decline bench
    20x10
    30x10

    DONE

  7. #32
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    10/13/12 ME Lower Squats on Straight Bar to box 2 mats
    55x10x2
    105x10
    145x8
    195x2
    235x2
    285x1
    325x1
    add briefs
    375x4
    415x1
    465x1
    505x1
    545x1
    add suit bottoms
    595x1
    625xfail--got loose on box
    625x1

    Conventional Pulls off 3" deficit
    225x2
    315x1
    405x1
    495x1
    550x2--PR

    GHR
    BWx8
    35x8
    55x8
    70x8

    Rev Hyper
    200x12
    400x12x3

    DONE
    Last edited by underthebar; 10-19-2012 at 05:48 AM.

  8. #33
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    10/14/12 ME Bench
    45x12x2
    95x10
    135x10
    185x3
    225x3
    275x1
    315x1
    365x fail--- just could't lock it out,,,would have been a 10# PR,,had to try it

    shirt work to 1 board
    385x1
    405x1
    425x0---left elbow tendonitis flaring up

    Incline Db
    50x15 with voodoo band on left elbow
    60x12
    70x12

    PVC Bar Skulls
    70x12x3

    Facepulls
    60x15
    75x15
    85x15

    Suitcase Row
    45x8
    90x8
    140x8

    DONE

  9. #34
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    10/15/12 DE Squat Week 1 Cambered Bar 2 mats
    65x10
    115x5
    add avg bands around quarters
    115x3
    205x2
    add briefs
    295x2
    add 40 chain
    295x2x8

    Speed Pulls Sumo
    225 plus 110 bands plus 60 chain for 5 doubles

    DB SLDL one legged
    60x8x2

    DB Roundovers
    90x8x2

    Hypers with isolation
    50x12x4

    DONE

  10. #35
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    10/17/12 DE Bench Tendonitis is left elbow has been flared up since last ME day, so worked around that today

    Band Warmups
    Voodoo Band elbow

    During warmups I found that close grip didnt hurt elbow, so I worked reps with close grip today
    45x15x3
    95x10x2
    135x5
    added 40 chain
    135x5
    155x5
    185x5
    225x5
    255x5
    275x5

    PVC Bar Bench
    110x20x2
    140x20x2

    Standing Military with Axle out of rack
    45x10
    135x5
    225x3
    250x1--PR

    V-Bar Pressdown
    70x15
    80x15
    90x15
    add mini band over top
    70x15
    80x15
    90x15
    90x15

    Rev Peck Deck
    120x12x3

    Voodoo band elbow again, roll forearm with bar

    DONE
    Last edited by underthebar; 10-18-2012 at 08:07 PM.

  11. #36
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    10/19/12 ME Lower
    Squats on SSB to box 2 mats
    70x10
    120x5
    160x5
    210x3
    250x2
    add 80 chain
    250x1
    300x1
    add briefs
    340x1
    390x1
    430x1
    450x1
    470x1
    490x1---This was pretty easy, but stopped here due to lack of spotters

    SSB close stance to low box
    160x6
    210x6
    250x6

    Leg Press
    340x20
    340x 10 fast then 10 slow reps
    340x10 slow then 10 fast reps

    Lying Leg Curls
    75x30x3

    DONE

  12. #37
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    10/22/12. DE Squat week 2 cambered bar
    60*10
    110*5
    155*5
    Light band around plate approx 70 at top
    155*2
    205*2
    245*2
    Add briefs
    335*2
    385*2
    Add monster mini around plate
    Work sets 385 plus 120 bands for 8 doubles

    Deadlift off floor with hanging avg bands(pin 56)
    245*3
    335*1
    425*1
    515*1
    610*1--5#PR
    655*1--50#PR

    Hypers
    90*15
    290*12
    490*12
    690*12

    Rearranged the entire gym after training.... Back is fried!!!

  13. #38
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    10/24/12 DE Bench
    45x25x3
    95x15x2
    135x12x2
    add monster minis--95# at top
    135x3x3
    155x3x3
    185x3x3

    Pin Presses off #25
    135x5
    185x3
    225x3
    275x3
    305x3
    325x3

    DB Military
    40x20
    50x20
    60x20

    Tates
    35x12
    40x12
    40x12

    Wide Grip Lat Pull Down
    140x12x3

    Tricep Pressdown
    75x15x3

    Rev Pec Deck
    120x10x3

    DONE

  14. #39
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    10/26/12 ME Squat Day Grazzeltron on 3 mats
    70x10
    70x10
    120x5
    160x5
    210x3
    add avg bands,,120 at top
    210x2
    add 80 chain
    210x2
    250x2
    300x2
    add briefs
    340x2
    390x2
    430x2
    460x2
    480x2--680 at top..good for a PR
    500x0 got loose and stuck on box

    Speed Rack Pulls off pin 5 with quaded minis 200 at top
    135x2
    225x2
    275x2
    315x2
    365x2x5

    GHR
    BWx15x3

    Pull Throughs
    95x12x3

    Hanging Leg Raise
    25

    DONE

  15. #40
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    10/28/12 ME Bench Hanging Avg bands
    245x10
    335x5
    385x3
    425x1
    475x1
    515x1 with slingshot

    shirt work
    565x0 to 2 board---left elbow killing me,,gotta get this tendonitis figured out
    515x3 3 board
    535x3 3 board
    555x1 3 board

    DB Military
    80x10
    90x10
    100x7

    Straight Bar Pressdowns with mini band over top of crossover
    90x12x3

    Facepulls
    65x12x3

    DONE

  16. #41
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    10/29/12 Speed Squats Week 3 Cambered Bar 2 mats
    65x10
    115x5
    155x5
    add mini bands to front of mono
    155x2
    add 80 chain
    155x2
    205x2
    245x2
    add briefs
    335x2
    385x2x8

    Car Deadlift --No straps
    150x5
    240x3
    330x3
    420x3
    510x3
    600x3

    Lying Leg Curls
    75x12
    105x12
    135x12

    Back Extensions
    BWx12
    35x12
    55x12

    DB Side bends
    60x12
    70x12
    80x12

    Standing Cable Abs
    80x20
    90x20
    95x20

    1- minute plank

  17. #42
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    10/31/12 RM Bench
    45x15x2
    95x10x2
    135x10
    add 65 chain
    135x5
    185x5
    225x5
    255x5
    275x4

    Log Press out of rack
    90x8
    140x3
    190x1
    230x1
    250xfail

    T-Bar Row
    100x10
    125x10
    150x10
    175x10
    200x6

    Pec Deck
    120x12x3

    Facepulls
    80x12x3

    DB Rollbacks
    35x10
    40x10
    40x10
    50x10
    60x10

    DONE

  18. #43
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    11/2/12 ME Squat Bar Free Squat
    55x5
    145x5
    235x3
    285x1
    325x1
    375x1
    415x1
    465x1
    add briefs
    505x1
    555x1
    575x1---40# PR
    600x1 with knee wraps

    Trying out new Metal King DL Suit
    425 plus 110 bands x1
    475 plus 110 bands x1 --Suit is killer tight on legs, think I need a bigger one
    Raw
    525 plus 110 bands x 2 misses
    Rack Pull
    275 plus 200 bands x12

    Leg Press Wide Stance
    200x12x3

    GHR
    3 sets 10

    DONE

  19. #44
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    11/4/12 ME Floor Press with chain
    45x15x2
    add 40 chain x10
    80# chain for all sets
    45x10
    135x5
    185x3
    205x3
    225x1
    245x1
    265x1
    275x1
    295x1--10# PR
    225x9
    225x7

    Incline BB Press
    135x12
    185x12
    225x12

    DB Rollbacks on floor all sets with mini band around back
    30x12
    40x10
    40x10

    V-Bar Pressdowns
    90x12
    95x12
    add mini band over crossover
    65x15
    65x15

    Swiss Bar Pulldowns
    180x10x3

    DONE

  20. #45
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    11/5/12 DE Squats Week 1 Squat Bar 1 mat
    55x12
    105x12
    145x5
    195x5
    235x2
    add avg bands 140# and briefs
    325x2x12

    SSB Front Squats
    70x5
    160x5
    250x5
    300x5

    Leg Ext
    3 sets of 12

    DB SLDL
    50x12
    60x12
    70x12

    Static Hanging Abs
    25x20 sec
    35x20 sec
    45x20 sec

    GHD Situps
    BWx15x2

    DB Sidebends
    80x12

    DONE

  21. #46
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    11/7/12 DE Bench
    Foam Roll
    Band Stretches
    Barbell roll forearms
    V-Bar Pressdowns 50x20x3
    Lat Pull Downs 100x15x3

    Benching
    45x15x2
    95x10x2
    add monster minis
    95x3
    add 25#chain
    95x3
    115x3
    145x3x9

    225 max reps
    225x16

    Viking Press
    150x4

    Seated DB Military
    80x6
    90x6

    Seated Cable Rows
    200x12
    220x12x2

  22. #47
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    11/9/12 ME Squats SSB
    70x10x3
    120x8
    160x5
    add light bands over a quarter
    120x2
    add avg bands---about 210# total bands
    120x2
    210x2
    260x2
    add briefs
    300x1
    350x1
    390x1
    410x1
    440x1----50# PR
    460xfail

    SLDL
    245x6
    335x8x2

    GHR
    BWx10
    60x8x3

    Hanging Leg Raises
    2 sets of 25

  23. #48
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    11/11/12 ME Bench
    Foam Roll Upper Back
    Band pull aparts
    shoulder mobility work
    tricep pressdowns 2 sets of 25

    45x12x2
    95x10
    135x10
    185x5
    225x1
    275x1
    315x1
    345x1
    360x1----5#PR
    add slingshot
    385x1
    410x1---5#PR

    Close Grip 4 board
    315x8
    335x6
    335x3

    Lever Row
    100x8
    145x8
    190x8
    240x8

    Rev Grip Pressdowns
    70x15x3

    Facepulls
    80x12x3

    DONE

  24. #49
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    11/13/12 DE Squat Week 2 Squat Bar
    55x12x2
    105x10x2
    145x5
    add light band 70#
    145x2
    add 80 chain
    145x2
    195x2
    235x2
    add briefs
    325x2
    375x2x8

    Hyper
    300x15x4

    Poor Man GHR set up on GHD
    3 sets of 8 with 1/3 to 1/4 range of motion.....Damn these are hard

    Lying Leg Curls
    135x10
    165x10

    Leg Ext
    225x10x2

    DONE

  25. #50
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    11/14/12
    RM Bench Day
    45x15x2
    95x10x2
    135x10
    185x5
    225x5
    270x5x5 75%

    Incline tate
    50x10x3

    Rev Grip Pulldowns
    160x10x3

    DONE---Short on time, gotta pick the little one up from school
    Last edited by underthebar; 11-15-2012 at 11:55 AM.

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