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Post by Bull on Apr 29, 2008 19:26:50 GMT -5
4-29-08
Max Effort Bench
bar x 10
135 x 10
225 x 10
315 x 3
405 x 1
440 x 6 singles all with a pause and rack command ( good speed on all reps )
t-bar rows
4 sets of 8 reps heavy
wide grip seated low pulley rows
5 sets 8 reps medium weight
upper back work is gonna take me to the next level baby.
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Post by Brian Hill on Apr 29, 2008 20:02:42 GMT -5
Upper Back work?!?!?!
are you feeling okay? hahaha
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Post by Bull on May 1, 2008 19:36:52 GMT -5
5-1-08
raw deadlifts from the floor
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1
675 x 1
710 x 0 missed it just above my knees
shrugs
335 x 8
425 x 8
515 x 8
605 x 7
feeling a little flat today. The 675 was way harder than it should have been.
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Post by Brian Hill on May 1, 2008 19:40:17 GMT -5
You sir, are insane!
Training the week immediately after a meet is just plain crazy! Crazy is good though.
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Post by Bull on May 2, 2008 17:57:56 GMT -5
I'm feeling a little crazy right about now. I'm sore as crap
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Post by Bull on May 6, 2008 20:43:33 GMT -5
4-6-08
Max Effort raw bench
bar x 10
bar x 20
135 x 10
225 x 10
work sets
405 x 5 sets x 3 reps each / all reps paused
T- bar rows
3 sets 8 reps - heavy
seated wide grip low pulley rows / same plane as benching
3 sets - 8 reps medium weight
green band pushdown with a double loop around the top of the cage
4 sets x 12 reps
next level here I come !!!!!
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Post by Bull on May 8, 2008 19:42:46 GMT -5
4-8-08
reverse band deadlifts
315 x 3
405 x 3
495 x 3
585 x 3
675 x 1
700 x 1
765 x 1
800 x 1
820 x 1
DB Shrugs
95 x 10
95 x 10
120 x 10
that's all I had tonite
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Post by Bull on May 10, 2008 10:54:07 GMT -5
5-10-08
Light bench day
bar x 10
bar x 20
135 x 10
225 x 10
315 x 10
315 x 10
close grip press
135 x 10
225 x 10
315 x 3
365 x 3
pushdowns
175 x 20
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Post by Bull on May 13, 2008 19:28:51 GMT -5
5-13-08
Max Effort Bench
warm up sets
bar x 20
135 x 10
225 x 3
315 x 3
work sets
425 x 12 sets of 1 / all reps with a pause / bar speed was excellent on all 12 reps
tricep pushdowns
176 + monster mini looped around my neck with me holding each end in my hands
3 sets x 15 reps / triceps were on fire after this and that's all I had today
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Post by Bull on May 15, 2008 19:49:06 GMT -5
5-15-08
Max Effort Deads
Reverse band deadlifts standing on a 4 inch platform
315 x 3
405 x 3
495 x 3
585 x 3
675 x 1
785 x 1 5lb PR
705 x 3 5lb PR
Barbell Shrugs
315 x 15
405 x 12
495 x 10
Called it a day because I was feeling beat up
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Post by Bull on May 17, 2008 11:09:23 GMT -5
5-17-08
Speed bench
bar x 20
135 x 10
225 x 3 reps x 9 sets
speed was good but it locking it out so hard and fast was killing my elbows.
pushdowns
176 x 20
176 x 20
176 x 20
Just wanted to keep it light today because my heaviest bench day on this training cycle is this coming Tuesday. I want to be fresh for it.
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Post by Tony "The Beast" Atkins on May 17, 2008 23:45:44 GMT -5
5-15-08 Max Effort Deads Reverse band deadlifts standing on a 4 inch platform 315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 785 x 1 5lb PR 705 x 3 5lb PR Barbell Shrugs 315 x 15 405 x 12 495 x 10 Called it a day because I was feeling beat up I would feel beat up if I was breaking PR's right and left too! The Beast |
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Post by Bull on May 20, 2008 21:05:31 GMT -5
5-20-08
Max Effort Bench
Warm Ups
bar x 10
bar x 10
135 x 10
225 x 5
315 x 3
405 x 1
Work Sets
445 x 6 singles with press and rack command on all reps ( bar speed was crazy fast )
Close Grip Press with a 3 board
330 x 5
365 x 5
385 x 5
135 x 35 all the way to the chest / Triceps were smoking after this
Pushdowns / with monster mini looped behind my neck
176 x 20
176 x 20
176 x 20
Triceps are trashed and that's all I had tonight.
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Post by Tony "The Beast" Atkins on May 20, 2008 23:45:21 GMT -5
5-20-08 Max Effort Bench Warm Ups bar x 10 bar x 10 135 x 10 225 x 5 315 x 3 405 x 1 Work Sets 445 x 6 singles with press and rack command on all reps ( bar speed was crazy fast ) Close Grip Press with a 3 board 330 x 5 365 x 5 385 x 5 135 x 35 all the way to the chest / Triceps were smoking after this Pushdowns / with monster mini looped behind my neck 176 x 20 176 x 20 176 x 20 Triceps are trashed and that's all I had tonight. Nice Work! |
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Post by Bull on May 24, 2008 11:39:39 GMT -5
5-24-08
Speed bench / short easy day / saving it for tomorrow
warm ups
bar x 10
135 x 10
225 x 10
speed bench
225+monster mini looped under the bench x 3 sets x 3 reps
275 x 3 sets x 3 reps
last week on speed bench I only used 225 (48.9% of 1 rep max ) and my reps were so fast and locked out so hard that it hurt my elbows. Today I used the purple band to try to slow it up at the top to prevent the elbow pain It seemed to work a little. Then I just used 275 (59.7% of 1 rep max ) straight weight and it seemed to work better. Next week I'm going to try 275 bar weight and a red mini band. this should work fine. I just hope I can keep the bar fast bar speed.
overhead cable tricep extentions
176 x 20
176 x 20
176 x 20
That's all I wanted to today. Still feeling beat up from the 6 singles with 445 on tuesday and I have a heavy deadlift session in Hickory with the Tribe tomorrow. I'm looking to hit some PR's I hope.
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