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Post by Bull on Jun 21, 2008 11:14:34 GMT -5
6-21-08
High volume bench
bar x 20
135 x 10
225 x 3
315 x 10
315 x 10
315 x 10
seated shoulder press
135 x 20
135 x 20
135 x 20
close grip press ( hands 17 inches apart )
225 x 10
225 x 10
135 x 25
short and sweet
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Post by Bull on Jun 23, 2008 9:13:52 GMT -5
6-22-08
Deadlift - plates on 4" Blocks w/ 2 chains per side ( 40 lbs at lockout )
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
675 x 1
700 x 0 not this time
Went to train with Tony Atkins, Donovan Atkins and Brian Hill in Kernersville and really enjoyed it. We had about 11 people in the rotation.
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Post by Bull on Jun 24, 2008 20:07:31 GMT -5
6-24-08
Raw bench
bar x 20
135 x 10
225 x 10
315 x 3
405 x 3
405 x 3
405 x 3
405 x 2
405 x 2
That's all I had tonight. I still feeling a little beat up from pulling heavy Sunday night.
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Post by Bull on Jun 26, 2008 21:06:58 GMT -5
6-26-08
Speed deads
pin pulls from 1 pin + 55 lbs of chains ( chain weight no listed below )
135 x 3
225 x 3
315 x 3
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
315 x 3
225 x 3
135 x 3
That's all for tonight- Going back to K-vegas to works Max effort deads with the MUDDUCKS
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Post by Bull on Jun 28, 2008 11:09:50 GMT -5
6-28-08
High Volume Bench
bar x 20
135 x 10
225 x 3
335 x 10
335 x 10
335 x 9
close grip press ( hands 16 inches apart )
245 x 10
245 x 10
245 x 10
Pushdowns
176 x 20
176 x 20
176 x 20
Seated shoulder press
135 x 20
135 x 20
135 x 20
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Post by Bull on Jun 29, 2008 22:15:49 GMT -5
6-29-08
max effort deads
raws deads from the floor - pulling agains bands ( 150lbs at lockout )
290 x 3
380 x 3
470 x 3
560 x 3
650 x 1
740 x 0 missed it bad
740 x 0 had it 2 inches above my knees - just couldn't grind this weight out.
straight weight
500 x 3 - this seemed a little heavy so I knew that I was finished.
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Post by Bull on Jul 1, 2008 20:35:25 GMT -5
7-1-08
Max effort raw bench
bar x 20
135 x 5
225 x 3
315 x 3
430 x 12 singles ( all reps with a press and rack command. )
seated wide grip rows - same plane as benching
4 x 10 - medium weight
pushdowns
176 x 20
176 x 20
176 x 20
176 x 20
tricep overhead cable ext.
176 x 15
176 x 15
176 x 15
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Post by Bull on Jul 3, 2008 20:14:39 GMT -5
7-3-08
Reverse band deads from the 1 pin with 50 lbs of chains
( 50 lbs of chain weight included below )
275 x 3
365 x 3
455 x 3
545 x 3
635 x 3
725 x 1
815 x 1
835 x 1
short and quick does the trick.....
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Post by Bull on Jul 8, 2008 9:06:47 GMT -5
Don't ask why but I went to a gym in Greensboro to train with a bodybuilder. Before the bench I did cable flys, d.b. press. seated cybex chest press, prone cybex chest press. When I finally made it over to the bench I was very winded to say the least. This was not a typical powerlifting routine. They didn't even have a free weight bench. I had to bench a smith machine that went back at an angle ( inclined ) - ha ha this was the worst workout I have had in a very long time. This wasn't so much about the the workout as it was that I was trying to connect with some of the guys in that gym and convert them to doing some powerlifting with us.
Smith machine press
225 x 20
315 x 10
335 x 3
425 x 3
445 x 1
475 x 1
525 x 1
I did all of these touch and go and I'm not really sure about how to calulate the bar on the smith machine. I just counted it as 45 lbs. I showed them some bands, chains and talked about a few other ideas to help increase their benches. Hopefully, this wacky workout was productive and we gain a few new powerlifters from it.
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Post by Bull on Jul 10, 2008 20:12:58 GMT -5
7-10-08
Reverse band deads from the 1 pin with 50 lbs of chains
( 50 lbs of chain weight included below )
225 + 50 = 275 x 3
315 + 50 = 365 x 3
405 + 50 = 455 x 3
495 + 50 = 454 x 3
585 + 50 = 635 x 3
675 + 50 = 725 x 1
765 + 50 = 815 x 1
800 + 50 = 850 x 1
815 + 50 = 865 x 1
855 + 50 = 905 x missed it bad
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Post by Bull on Jul 12, 2008 11:38:57 GMT -5
7-12-08
Speed bench
warm up sets
bar x 20
135 x 10
225 x 5
315 x 3
speed bench
365 x 3 reps x 9 sets
close grip press
315 x 3
335 x 3
345 x 3
tricep pushdowns
176 x 25
176 x 21 missed a few reps here
barbell skull crushers on the floor
135 x 8
155 x 8
that's all triceps are fried and I'm weak.
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Post by Bull on Jul 13, 2008 23:56:18 GMT -5
7-13-08
raw deads 6 inches off the ground
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3 plus 3 shrug for good measure ha ha ha
585 x 3
675 x 1
765 x miss
765 x miss
675 x 1 wanted 2 but missed the second one half way up
deads from the floor - because I don't do assistance work ( very funny Tony )
405 x 3
500 x 3
lower back is toast and I'm done
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Post by Bull on Jul 15, 2008 20:45:26 GMT -5
7-15-08
This was a terrible bench session. my worst bench workout of the entire year. I'm not sure what went wrong but here it is anyway.
bench
warm up sets
bar x 20
bar x 20
135 x 10
225 x 5
315 x 3
work sets - all reps with a press and a rack command on the last rep of each set
405 x 2
405 x 3
405 x 3
405 x 2
barbell skull crushers
135 x 8
155 x 5
I think I have slightly overtrained in the last couple of days. I'll be back.
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Post by Tony "The Beast" Atkins on Jul 15, 2008 22:39:27 GMT -5
7-15-08 This was a terrible bench session. my worst bench workout of the entire year. I'm not sure what went wrong but here it is anyway. bench warm up sets bar x 20 bar x 20 135 x 10 225 x 5 315 x 3 work sets - all reps with a press and a rack command on the last rep of each set 405 x 2 405 x 3 405 x 3 405 x 2 barbell skull crushers 135 x 8 155 x 5 I think I have slightly overtrained in the last couple of days. I'll be back. Just listen to ya body Bull, and come back and make up for it next week. |
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Post by Bull on Jul 17, 2008 20:59:03 GMT -5
7-17-08
deads from the flooe
135 x 3
225 x 3
315 x 3
405 x 1 x 6 sets
short and simple speed nite. Trying to recover from all that heavy stuff in the past few days.
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