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Thread: Journey to a 242 Elite Total

  1. #51
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    11/15/12 Bench Accessories

    Rumble Roll 5 min

    DB Military
    10x15
    20x12
    30x10
    40x10
    50x10
    60x10
    70x10
    80x10

    Lateral Raises
    15x10
    20x10
    25x10

    Front Raises
    35x10x3

    Swiss Bar Pulldowns
    160x12x3

    Hammer Curls
    40x10x3

    Rev Peck Deck
    120x12
    140x12x2

    Preacher Curls
    70x10
    90x10
    110x10

    One Arm Low Cable row
    75x12x3

    DONE

  2. #52
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    11/16/12 ME Lower Day

    Cambered Bar Good Morning to Box Squat with 3 mats
    65x10x2
    115x5
    155x3
    205x3
    245x3
    295x3
    335x3
    355x3
    375x3
    395x3
    405x3

    SSB Olympic Squats with pause at bottom
    250x5
    300x5
    300x5

    Conv Pulls off floor with power bar---Trying out new Metal Conv Suit
    315x1
    405x1
    520x1
    615x1

    Lying Leg Curls
    105x25x3

    Back Ext
    BWx15x3

    DONE

  3. #53
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    11/18/12 ME Bench
    45x15x2
    95x10
    135x10
    185x5
    225x5
    275x3
    315x3

    shirt work all to a 2 board
    405x1
    425x1
    435x1
    445x1
    455x1---25# 2-board PR

    Reps to chest with press call
    365x5

    Skull Crushers
    95+Mini bands x8x2

    Lat Pull Downs
    160x12x3

    V-bar Pressdowns
    95x20x2

    Straight Arm Pressdown
    75x10
    85x10x2

    DONE

  4. #54
    Senior Member larsen540's Avatar
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    Good job on the 2 board PR bro keep up the good work
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  5. #55
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    Quote Originally Posted by larsen540 View Post
    Good job on the 2 board PR bro keep up the good work
    Thanks man....My bench is finally starting to come together

  6. #56
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    11/20/12 DE Squats Week 3 Straight Bar 1 mat
    55x10x2
    105x10
    145x5
    195x5
    235x2
    285x2
    325x2
    add 80 chain
    325x2
    add briefs
    375x2
    Work sets
    415 plus 120 chain for 8 doubles

    Olympic Squats with heel elevated 1.5 inch
    235x5
    325x5x2

    Dimmels
    315x12x2

    Lunges with SSB
    70x50 feet
    160x50 feet x2

    Standing Cable Crunches
    80x15
    105x15

    DONE

  7. #57
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    11/21/12 DE Bench

    45x15x2
    95x15
    135x12
    add monster mini
    135x3x9

    Close Grip--Triceps Death all sets without racking
    135x8 4 board
    135x8 3 board
    135x8 2 board
    135x8 1 board
    135x8 chest
    135x8 1 board
    135x1 2 board----smoked!!! goal was to go back up to 4 board

    Incline DB
    50 for 51 seconds
    40 for 37 seconds

    Light Band Pressdowns
    2 sets of 50

    Meadows Row
    50x12
    75x12
    100x12

    Rev Pec Deck
    120x12x3

    DONE

  8. #58
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    11/23/12 ME Squat SSB to 2 mats
    70x10
    120x5
    160x5
    210x5
    250x3
    add 80 chain
    250x3
    160 chain
    250x3
    All sets are with 210 chain
    250x1
    add briefs
    300x1
    370x1
    400x1
    440x1
    460x1---30# PR

    Speed Rack Pulls of pin 9 against quaded monster minis
    45x5
    135x3
    225x3
    315x2x8

    GHR max reps
    BW x 41

    Leg Ext
    225x20
    225x15
    225x15

    DONE

  9. #59
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    11/25/12 ME Bench
    45x20x2
    hanging light bands about 60 off top and 80 off chest
    245x5
    295x3
    335x3
    385x1
    405x1
    425xfail
    add slinghsot
    425x1
    445x1
    475x1
    500xfail

    Skullcrushers
    70x12
    90x12
    110x12

    Chest Supported Row
    100x12
    145x10
    190x10
    215x10

    DB Military
    80x8
    90x8
    100x7

    Pec Deck
    120x12x3

    DB Curls
    25x10
    30x10
    35x10
    40x10

    DONE

  10. #60
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    11/27/12 RM Lower

    Free Squats Straight Bar
    55x10
    145x5
    235x2
    325x5
    375x5x5
    235x10x10

    6" Block Pulls
    495x5
    495x5
    405x10

    Back Extensions
    BWx15
    1 pood KB 3 sets of 15

    Hanging Leg Raises
    4 sets of 25

  11. #61
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    11/29/12. Speed Bench with 2" Axle
    45*12*2
    95*10
    135*10
    Add short mini bands
    135*5
    175*5*10

    Incline DB
    70*15
    80*12
    90*12
    100*10

    Incline Tate
    50*10
    60*10*2

    Lat pulldown
    160*10*3

    Cable curls
    3 sets 12

    Hammer curls
    40*10
    50*10
    70*10

    Done

  12. #62
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    11/30/12 ME Squats Straight Bar 2 mats
    55x10
    145x5
    235x5
    add strong bands--250 tension at top
    145x3
    235x3
    285x3
    add briefs
    325x3
    375x3
    415x3

    Pulls from floor with power bar
    315x5
    405x3
    495x3
    545x3

    Hyper
    200x15x4

    DONE

  13. #63
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    12/2/12 ME Bench Shirt work to chest
    45x10
    95x10
    135x10
    185x5
    225x5
    275x3
    315x1
    365x1--Butt up, but first time I locked out 365
    add shirt
    385x1
    405x1
    425x0
    425x0---- I am having a insane amount of pain in left elbow when I work to chest,,I get 1/2 inch off chest and the pain is too much to take

    VooDoo Band on left elbow
    225x20

    Tricep Rope
    50x35x3

    Swiss Bar Pulldown
    180x12x3

    Rev Pec Deck
    140x10x2

    DB Military
    35x20x2

    DONE

  14. #64
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    12/3/12 DE Squats Straight Bar 2 mats
    55x10
    105x10
    145x5
    235x2
    325x2
    415x2
    add briefs
    415+80 chain x2
    415+120 chain x2x8

    Oly Squats
    285x5x3

    Arched back GM
    195x10x3

    Leg Ext
    225x15x3

    DONE

  15. #65
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    12/6/12 RM Bench

    Cube Challenge Snatch Grip Deads of 4" Blocks
    135x10
    225x3
    315x3
    405x15

    Bench
    45x15x2
    95x10x2
    135x10
    185x5
    225x5
    300x5x5
    225x10
    215x10
    185x10

    4 Board Close Grip
    165x20x3

    V-Bar Pressdown
    70x25x4

    Facepulls
    60x15x4

    DB Curls
    40x10

    Hammer Curls
    50x10

    DONE
    Last edited by underthebar; 12-07-2012 at 06:53 AM.

  16. #66
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    12/7/12 ME Squats Full Gear test night
    145x8
    235x3
    325x2
    415x1
    add briefs
    525x1
    suit bottoms
    615x1
    straps up
    685x1
    705x1
    735x1--5# PR with wraps
    wraps
    755 not today

    Pull Throughs
    160x10x3

    Leg Press
    580x10x2

    DONE

  17. #67
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    12/8/12 ME Bench

    Football Bar Floorpress
    45x15x2
    95x10
    135x10
    185x5
    225x5
    275x1
    295x1
    315x1
    325xfail
    225x10x3

    Push Press with 2' Axle
    135x10
    165x8
    185x8
    205x5

    DB Rollbacks
    40x10
    45x10
    50x10

    Lat Pulldowns
    160x12x3

    Lateral raises on Cable
    30x12x3

    DONE

  18. #68
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    12/10/12 Speed Squats on cambered bar on 1 mat
    65x10x2
    115x8
    add light bands over quarter
    115x2
    205x2
    295x2
    345x2x8

    Olympic Squats
    365x3
    415x3x4

    Split Squats
    100x10x3

    GHR
    BWx15x4

    Glute Bridges
    225x10x4

    DONE

  19. #69
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    12/11/12 Cardio and Abs--because the cut to 220 ain't gonna do it's self

    Dynamic warmup of sweeping the entire gym floor...One down side to owning your own place..Cleaning!!!

    Rumble Roll upper back
    Foam Roll Glutes, hammies, quads, it bands

    Shoulder mobility work

    C2 Rower 500 meters in 1:40
    Hanging Leg raises x25
    C2 Rower 500 meters in 1:45
    Hanging Leg raises x25
    Decline Situps x30
    Hanging Leg raises x25

    Treadmill Intervals
    2 min at 3.5
    1 min at 7
    2 min at 3.5
    1 min at 7
    2 min at 3.5
    1 min at 7
    2 min at 3.5
    1 min at 7

    Decline Situps x30

    DONE

  20. #70
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    12/12/12 DE Bench
    45x25x2
    95x10
    135x10
    add 40 chain
    135x5
    Work Sets
    155 + 80 Chain for 9 triples, rotating grips

    DB Incline
    40 x 1 min
    30 x 52 seconds

    Klokov Press FYI these suck and will be a regular thing in my training now
    85x8
    105x6
    135x7

    Straight Bar Pressdown
    95x20x3

    Seated Cable Row Close Grip
    140x15
    180x15x2

    Monster Mini Pressdowns supersetted with mini band pull a parts
    40,20,20,20

    DONE

    Last edited by underthebar; 12-12-2012 at 11:46 AM.

  21. #71
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    12/13/12
    Squats
    55x12x2
    145x10
    235x5
    285x3
    325x3
    add briefs
    405x2x6

    Conv Pulls from floor
    135x10
    225x8
    315x5
    405x3
    495x3x3

    Leg Press Wide Stance
    400x20x3

    Leg Press Calf Raise
    400x20x3

    Lying Leg Curls
    60x40x3

    DONE

  22. #72
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    12/15/12 Heavy raw Bench
    45x25x2
    95x10
    135x10
    185x5
    225x5
    275x3
    315x3
    325x3
    335x2

    Slingshot
    365x5x3

    Triceps death-CloseGrip
    185x5 to each board nonstop 4bd,3bd,2bd,1bd,chest, 2 reps to 1 bd
    135x5 to each board nonstop 4bd,3bd,2bd,1bd,chest,1bd, 3 reps to 2bd

    Bent Over Row Underhand Grip
    135x10
    185x10
    235x8
    255x8
    275x8

    Decline DB
    50x30
    60x30x2

    V-Bar Pressdown plus doubled mini band
    60x20
    70x20
    90x20x2

    DONE
    Last edited by underthebar; 12-16-2012 at 01:08 PM.

  23. #73
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    12/17/12 Explosive Deadlift Day
    Pulls from floor on power bar
    135x10
    185x5
    225x5
    315x3
    8 sets of 365x3

    Snatch Grip Pulls off 4" Blocks
    3 sets of 300x12

    Paused Oly Squats with SSB
    3 sets of 295x8

    Barbell Shrugs
    225x12
    275x12x2

    Back Extensions
    25-25

    Swiss Bar Lat Pulldown
    4 sets of 160x15

    DONE

  24. #74
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    What inspired the Klokov Presses?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  25. #75
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    Quote Originally Posted by ljosaitis View Post
    What inspired the Klokov Presses?
    Weak shoulders and the Cube

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