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Post by Bull on Jul 19, 2008 12:20:58 GMT -5
7-19-08
Speed bench
bar x 20
135 x 10
225 x 5
295 x 3 x 6 sets (2 wide, 2 med, 2 close )
barbell skull crushers
95 x 10
145 x 5
165 x 5
175 x 5
180 x 5
plate raises ( holding 2 - 35lb plates together )
70 x 8 reps x 3 sets
seated DB power cleans
20 x 10
30 x 8
30 x 8
cable preacher curls ( drop sets )
30 x 10/20 x 10/10 x 10
face pulls
176 x 10
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Post by Tony "The Beast" Atkins on Jul 19, 2008 15:47:22 GMT -5
7-19-08 Speed bench bar x 20 135 x 10 225 x 5 295 x 3 x 6 sets (2 wide, 2 med, 2 close ) barbell skull crushers 95 x 10 145 x 5 165 x 5 175 x 5 180 x 5 plate raises ( holding 2 - 35lb plates together ) 70 x 8 reps x 3 sets seated DB power cleans 20 x 10 30 x 8 30 x 8 cable preacher curls ( drop sets ) 30 x 10/20 x 10/10 x 10 face pulls 176 x 10 I cannot believe all of the accessories you done after bench. |
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Post by Bull on Jul 22, 2008 19:32:15 GMT -5
7-21-08
Bench
warm up sets
bar x 20
bar x 20
135 x 10
225 x 5
315 x 3
Work sets - with press and rack command
430 x 1 rep x 6 sets
3 board press
455 x 2 x 3
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Post by Bull on Jul 26, 2008 14:59:33 GMT -5
7-26-08
raw bench
bar x 10
135 x 10
225 x 5
315 x 10
315 x 10
315 x 10
Seated shoulder press
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
275 x 5
315 x 3
365 x 2
385 x 1
tricep pushdowns with a green band looped around my neck
176 x 10
176 x 10
176 x 10
176 x 10
skull crushers
65 x 10
85 x 10
95 x 8
145 x 5
165 x 5
185 x 5
200 x 5
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Post by Bull on Jul 27, 2008 17:22:37 GMT -5
7-27-08
PULLFEST 2 - we had about 15 lifters in our deadlift rotation !!!!!
raw deads - from 4 inch blocks with - 60 lbs of chains at lockout
135+60= 195 x 3
225+60= 285 x 3
315+60= 375 x 3
405+60= 465 x 3
495+60= 555 x 3 + I did 3 shrugs at the end
585+60= 645 x 1
675+60= 735 x 1
725+60= 785 x missed it about 3-4 short of lockout.
raw deads from the floor
405 x 1
495 x 1
585 x 1
675 x 1
710 x 1 PR
I would like to thank Tony Atkins, Donovan Atkins, Brian Hill, Buddy Nichols, Steve Maxson, Joey the Moose, Derek Wilcox, Tammy Walker, Lee Scales, Sammy Mabe, Keith Foust, Jason Hedman, Ronnie Adams, Ben Etringer and Vern Sheppard for showing up for this deadlift-a-thon.
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Post by Bull on Jul 29, 2008 19:27:57 GMT -5
7-29-08
Raw Bench
bar x 20
135 x 10
225 x 3
315 x 3
405 x 1 with a pause
430 x 1 with a pause
455 x 1 with a pause
475 x missed it half way up
won't be long before I'm pausing 475
seated military press
135 x 5
225 x 5
315 x 3
405 x 1 with a pause on the upper chest
short and quick does the trick
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Post by Bull on Jul 31, 2008 19:50:09 GMT -5
7-31-08
This was suppose to be speed night for deads BUT......
Reverse band deads pullin from a 4 inch deficit
315 x 3
405 x 3
495 x 3
585 x 3
675 x 1
765 x miss
with this set up there was no band tension at lockout.
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Post by Bull on Aug 2, 2008 11:17:48 GMT -5
8-2-08
speed bench
bar x 10
135 x 10
225 x 10
275 x 3 reps x 6 sets ( 2 wide, 2 med, 2 close grip )
Seated shoulder press
135 x 10
225 x 5
315 x 5
335 x 5
350 x 5
Tate press
20 x 15
30 x 10
40 x 10
50 x 10
Face pulls
176 x 12 reps x 3 sets
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Post by Bull on Aug 5, 2008 19:40:58 GMT -5
8-5-08
raw bench
bar x 20
135 x 10
225 x 5
315 x 3
385 x 3 x 3 paused all reps
seated shoulder press
135 x 10
225 x 5
315 x 5
365 x 3
385 x 1
tate pess
50 x 10
50 x 10
30 x 20
40 x 15
50 x 12
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Post by Bull on Aug 7, 2008 18:27:45 GMT -5
8-7-08
raw deads from the floor - Day # 1 of six week deadlift cycle
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1
645 x 2
645 x 2
645 x 2
Short and quick does the trick
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Post by Bull on Aug 9, 2008 14:58:22 GMT -5
8-9-08
SPEED BENCH
Warm Up
bar x 20
135 x 10
225 x 5
SPEED BENCH
275 x 6 sets x 3 reps ( 2 wide, 2 medium, 2 close )
seated shoulder press
135 x 10
225 x 5
315 x 3
405 x 1
425 x 1
tate press
30 x 20
50 x 12
50 x 12
50 x 12
skull crushers
135 x 5
155 x 5
185 x 5
205 x 5
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Post by Bull on Aug 12, 2008 20:40:12 GMT -5
8-12-08
Raw Bench
Warm up sets
bar x 20
135 x 10
225 x 3
315 x 3
Work Sets ( press command on all reps )
405 x 2
405 x 2
405 x 2
Seated Shoulder Press
135 x 10
225 x 5
315 x 3
405 x 1
430 x miss
405 x 1
405 x 1
405 x 1
D.B. bench press
120 x 10
120 x 10
120 x 10
Barbell Skull crushers
135 x 10
135 x 20
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Post by Bull on Aug 14, 2008 19:29:43 GMT -5
8-14-08
reverse band deads from the 1 pin (4 inches high ) With 100lbs of chain weight
425 + 100 chains = 525 x 3
515 + 100 chains = 615 x 3
605 + 100 chains = 705 x 3
695 + 100 chains = 795 x 3
785 + 100 chains = 885 x 1
875 + 100 chains = 975 x 1
925 + 100 chains = 1025 x 1
605 + 100 chains = 705 x 3
695 + 100 chains = 795 x 3
715 + 100 chains = 815 x 3
745 + 100 chains = 845 x 1 wanted 3 but my energy was GONE........
reverse bands from the floor
425 x 3
515 x 3
605 x 3
695 x 3
785 x 1
875 x 1
TOAST !!!!!!!
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Post by Bull on Aug 16, 2008 11:11:01 GMT -5
8-16-08
Speed bench
warm up sets
bar x 20
135 x 10
225 x 5
Speed sets ( 60% of 1 rep max)
275 x 3 reps x 2 sets wide grip
275 x 3 reps x 2 sets medium grip
275 x 3 reps x 2 sets close grip
315 x 13
barbell skull crushers
135 x 10
135 x 10
135 x 17
plate raises
35 x 10
70 x 10 ( holding 2 35's together )
70 x 10
That's all I had today because I'm still feeling beat up from Thursday night's deadlifting.
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Post by Bull on Aug 19, 2008 19:44:12 GMT -5
8-19-08
Raw max effort bench
warm up sets
bar x 20
135 x 10
225 x 3
315 x 3
work sets ( all reps were paused )
405 x 3
425 x 2
425 x 1 This was a misload I asked for 455 - no wonder it felt so light. LOL
455 x 1
465 x missed it half way up
Seated shoulder press
135 x 10
225 x 5
315 x 3
405 x 1
tate press
25 x 25
30 x 20
50 x 15
barbell skull crushers
135 x 15
135 x 20
concentration D.B. curls
35 x 12
35 x 12
35 x 12
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