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Post by Tony "The Beast" Atkins on Aug 20, 2008 22:36:36 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 !!!!!!! 1025 for 1! VERY NICE!  |
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Post by Bull on Aug 21, 2008 19:26:40 GMT -5
8-21-08
reverse band deads from the floor
405 x 3
495 x 3
585 x 3
675 x 3
765 x 3
855 x 1
945 x 1
975 x 1
765 x 3
765 x 3
765 x 3
785 x 3
815 x 3
855 x 3
I'm done...Shins are bleeding...Hand is ripped open.....and my lower back is fried !!!!!
On 9-27-08 at the IBP meet
I'm going for a raw push pull total of 1,200
475 bench
725 deadlift
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Post by Bull on Aug 23, 2008 13:21:04 GMT -5
8-23-08
Speed bench
warm up sets
bar x 10
135 x 10
225 x 3
speed sets
275 x 3 wide grip
295 x 3 wide grip
295 x 3 med grip
295 x 3 med grip
295 x 3 close grip
295 x 3 close grip
Close grip 3 board press
315 x 3
365 x 3
385 x 3
405 x 3
Seated tricep machine
3 sets 8-12 reps
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Post by Bull on Aug 26, 2008 19:47:51 GMT -5
8-26-08
raw Max effort bench
warm up sets
bar x 10
135 x 10
225 x 5
315 x 3
work sets - All reps with a pause and press command also rack command on last rep
405 x 3
430 x 2
460 x 1
465 x 1
seated shoulder press
135 x 10
225 x 5
315 x 3
405 x 1
tate press
20 x 25
30 x 20
40 x 15
50 x 12
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Post by Bull on Aug 28, 2008 19:05:44 GMT -5
8-28-08
raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
495 x 1
585 x 1
675 x 1
725 x 1
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Post by Bull on Sept 2, 2008 20:17:24 GMT -5
9-2-08 Max effort bench warm up sets bar x 10 135 x 10 225 x 5 315 x 3 work sets - all reps paused 405 x 1 435 x 2 470 x missed it at lockout 470 x 0 missed it bad after a long pause seated shoulder press 135 x 10 225 x 5 315 x 3 405 x 0 what's going on tonight?  ?? barbell skull crushers 135 x 15 135 x 15 got a nasty cramp in my tricep and called it a day. This workout was sucking anyway !!!!! |
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Post by Bull on Sept 4, 2008 19:00:14 GMT -5
9-4-08
raw deads / pulling from a 4 inch deficit with 100lbs of chain weight
135 + 100 = 235 x 3
225 + 100 = 325 x 3
315 + 100 = 415 x 3
405 + 100 = 505 x 3
495 + 100 = 595 x 3
585 + 100 = 685 miss - too much from the 4 inch deficit
Working the bottom end and lockout at the same time. I love it
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Post by Bull on Sept 6, 2008 15:10:37 GMT -5
9-6-08
Speed bench
warm up sets
bar x 10
135 x 10
225 x 5
Speed sets
295 x 3 wide grip
295 x 3 wide grip
295 x 3 medium grip
295 x 3 medium grip
295 x 3 close grip
295 x 3 close grip
Close grip press off a 3 board
365 x 3
405 x 3
425 x 3
Seated shoulder press
135 x 10
225 x 5
315 x 5
405 x 1
plate raises
45 x 12
45 x 12
45 x 12
Seated wide grip rows ( same plane as benching )
3 sets 10 reps medium weight
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Post by Bull on Sept 9, 2008 19:27:36 GMT -5
9-9-08
raw bench
warm ups
bar x 10
135 x 10
225 x 5
315 x 3
work sets
405 x 3
435 x 1 with press and rack command
315 + 100 lbs of chains = 415 x 3
225 + 100 lbs of chains = 325 x 5
135 x 40 wide grip - for some extra blood
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Post by Bull on Sept 11, 2008 22:04:48 GMT -5
9-11-08
raw pin pulls from the 1 pin ( 4 inches higher )
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
675 x 1
700 x 1 PR
For some reason this pin placement is harder for me than pulling from the floor. I was happy to hit a PR but 700 shouldn't feel this heavy. I think it's because the bar already has alot of speed when it gets to that point so 700 from the floor really feels like 650 or so. Not sure but that's my thoughts on it.
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Post by Bull on Sept 13, 2008 15:51:02 GMT -5
9-13-08
Super light bench
bar x 20
135 x 35
135 x 35
135 x 20
135 x 25
135 x 15
135 x 20
135 x 20
135 x 15
135 x 15
200 reps with 135 to flush the blood into my chest, delts and triceps.
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Post by Bull on Sept 16, 2008 20:31:50 GMT -5
9-16-08
Raw Bench training
warm up sets
bar x 10
135 x 10
225 x 5
315 x 3
405 x 1
Work sets - With a press and rack command - just wanted to hit my opener
425 x 1
440 x 1
Bench is still feeling a little flat
Back down sets
315 x 10
315 x 10
135 x 45
Tricep work
pushdowns
176 x 20
176 x 20
176 x 20
overhead cable ext
100 x 15
100 x 15
100 x 15
tate press
25 x 20
30 x 15
35 x 15
40 x 15
45 x 15
50 x 12
close grip press - hands 6 inches apart
135 x 10
135 x 10
triceps are toast !!!
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Post by Bull on Sept 18, 2008 19:40:38 GMT -5
9-18-08
Raw deads from the floor - I just wanted to hit my opener for the push / pull on the 27th
135 x 3
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
675 x 1 OPENER - this was harder than it should have been! If you know me then you know I wanted to really test my strength So
725 x 0 - Not sure what happened, I pulled this easy a few weeks agao. It came off the floor really fast but slowed down once it got to my knees
It wasn't there tonight but with lots of time to rest and recover, it will be there on the 27th.
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Post by Bull on Sept 30, 2008 19:44:53 GMT -5
9-30-08
raw bench
bar x 20
135 x 10
225 x 5
315 x 3
405 x 1
reverse purple band bench
135 x 3
225 x 3
315 x 3
405 x 3
455 x 1
465 x 1
tate press
35 x 20
50 x 15
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Post by jesse on Oct 1, 2008 10:56:58 GMT -5
Man,
Weve all had workouts that have suckED. Thats yesterday the next one will be better. Besides if you take up ping pong and get smoked by a kid that's like 125 lbs, how you gonna feel then.
Hang in there big man all this strength stuff is about way more than how much you pushed on a given workout.
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