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Post by Bull on Oct 4, 2008 13:18:30 GMT -5
Thanks for the encouragement Jesse
10-4-08 SPEED BENCH
reverse green band bench
135 x 3
225 x 3
315 x 3 reps x 2 sets wide grip
315 x 3 reps x 2 sets medium grip
315 x 3 reps x 2 sets close grip
decline rock & rolls
20 x 20
35 x 20
50 x 15
Seated shoulder press
135 x 10
135 x 10
135 x 10
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Post by Bull on Oct 7, 2008 20:42:10 GMT -5
10-7-08
MAX EFFORT BENCH
Reverse band benching ( Raw )
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
500 x 1
515 x 1
535 x 1
545 x 0 missed it
TRICEPS
Tate Press
20 x 20
35 x 20
50 x 15
pushdowns
176 x 20
176 x 20
176 x 12 triceps are fried at this point !!!
SHOULDERS
seated shoulder press
135 x 12
135 x 12
135 x 12
Plate raises
35 x 12
35 x 12
35 x 12
BICEPS
barbell curls
70 x 5
90 x 5
100 x 5
110 x 5
120 x 5
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Post by Bull on Oct 9, 2008 19:50:47 GMT -5
10-9-08
MAX EFFORT DEADLIFTS
reverse band pulls from the floor with 100lbs of chains
405 + 100 lbs of chains = 505 x 3
495 + 100 lbs of chains = 595 x 3
585 + 100 lbs of chains = 685 x 3
675 + 100 lbs of chains = 775 x 3
765 + 100 lbs of chains = 865 x 3
855 + 100 lbs of chains = 955 x 1
905 + 100 lbs of chains = 1005 x 0 missed it at my knees
UPPER BACK WORK
Barbell shrugs
135 x 10
225 x 10
315 x 5
405 x 5
495 x 3
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Post by Bull on Oct 11, 2008 11:43:13 GMT -5
10-11-08
Speed bench with reverse bands
135 x 3
225 x 3
315 x 3 wide grip
315 x 3 wide grip
315 x 3 medium grip
315 x 3 medium grip
315 x 3 close grip
315 x 3 close grip
Welcome to Tricep Hell
Close Grips
Set # 1
275 x 5 to the chest - no rest / work the 2 board next
275 x 5 to the 2 board - no rest / work the 4 board next
275 x 5 to the 4 board - rack it long enough to strip a 45lb plate off each side and keep going
185 x 5 to the chest - no rest / work the 2 board next
185 x 5 to the 2 board - no rest / work the 4 board next
185 x 5 to the 4 board - rack it long enough to strip a 45lb plate off each side and keep going
95 x 5 to the chest - no rest / work the 2 board next
95 x 5 to the 2 board - no rest / work the 4 board next
95 x 5 to the 4 board - Done triceps are toast
Set # 2
275 x 3 to the chest - no rest / work the 2 board next
275 x 3 to the 2 board - no rest / work the 4 board next
275 x 3 to the 4 board - rack it long enough to strip a 45lb plate off each side and keep going
185 x 3 to the chest - no rest / work the 2 board next
185 x 3 to the 2 board - no rest / work the 4 board next
185 x 3 to the 4 board - rack it long enough to strip a 45lb plate off each side and keep going
95 x 3 to the chest - no rest / work the 2 board next
95 x 3 to the 2 board - no rest / work the 4 board next
95 x 3 to the 4 board - Boy 95lbs seems really heavy right about now. Happy to be done with this.
Plate raises - drop sets
set 1 - 45 x 10/ 35 x 10/ 25 x 10
set 2 - 45 x 10/ 35 x 10/ 25 x 10
set 3 - 45 x 10/ 35 x 10/ 25 x 10
Preacher curls - drop sets
set 1 - 60x10/50x10/40x10
set 2 - 60x10/50x10/40x10
set 3 - 60x10/50x10/40x10
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Post by Bull on Oct 14, 2008 20:26:14 GMT -5
10-14-08
Max Effort Bench - Suspended chain press (ROM is about the same as a 2 board)
135 x 3
225 x 3
315 x 3
405 x 3
425 x 3
455 x 2
475 x 1
495 x 0 Missed it
485 x 0 Missed it
405 x 3
DB press
60 x 10
65 x 10
75 x 10
Close grip drop sets
SET # 1
315 x 3 chest / 315 x 3 3 board / 315 x 3 5 board / then drop a plate
225 x 3 chest / 225 x 3 3 board / 225 x 3 5 board / then drop a plate
135 x 3 chest / 135 x 3 3 board / 135 x 3 5 board / all of this is just one set!
SET # 2
275 x 3 chest / 275 x 3 3 board / 275 x 3 5 board / drop a plate
185 x 3 chest / 185 x 3 3 board / 185 x 3 5 board / drop a plate
95 x 3 chest / 95 x 3 3 board / 95 x 3 5 board /
Pushdowns
176 x 20
176 x 20
176 x 15
Seated shoulder press
135 x 5
225 x 3
stopped here because this was feeling way too heavy due to working triceps first.
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Post by Bull on Oct 16, 2008 20:11:07 GMT -5
10-16-08
Max Effort Deadlift
pin pulls from the 1 pin ( 4inches higher than from the floor )
135 + 100 chains = 235 x 3
225 + 100 chains = 325 x 3
315 + 100 chains = 415 x 3
405 + 100 chains = 505 x 3
495 + 100 chains = 595 x 3
585 + 100 chains = 685 x 3
635 + 100 chains = 735 x MISS
135 + 100 chains = 235 x 3
225 + 100 chains = 325 x 3
315 + 100 chains = 415 x 3
405 + 100 chains = 505 x 3
Trap bar shrugs
245 x 10
245 x 10
245 x 10
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Post by Bull on Oct 18, 2008 12:04:19 GMT -5
10-18-08
Speed Bench
bar x 10
135 x 10
225 x 5
275 x 3 Wide grip
275 x 3 Wide grip
275 x 3 Medium grip
275 x 3 Medium grip
275 x 3 Close grip
275 x 3 Close grip
Close Grip bench
315 x 3
335 x 3 3 board
365 x 3 3 board
Pushdowns
176 x 20
176 x 20
176 x 20
Barbell skull crushers
135 x 10
135 x 10
135 x 10
Band pull aparts ( purple band )
6 sets 10-12 reps
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Post by Bull on Oct 21, 2008 20:17:29 GMT -5
10-21-08
Started my NEW bench workout today. I'm pretty excited to see how this one turns out. Tonights workout was fairly easy.
Workout called for 8 sets of 3 with 50% of my RAW 1RM
240 x 8 sets x 3 reps
Next this new workout called for 80% of my RAW 1RM on a 4 board for 5 sets of 5 reps
4 board press
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
And the last part of this routine is pushdowns for 3 sets of 12 to 20 reps. Our pushdown machine only goes up to 176 and that's kind of easy so I used a purple band behind my neck
pushdowns ( with purple band behind my neck )
176 x 15
176 x 15
176 x 15
I also decided to work my little biceps because they are so weak. ha ha
barbell curls
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Like I said earlier this workout was kind of easy but it's going to get tougher each and every week.
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Post by Bull on Oct 25, 2008 11:13:37 GMT -5
10-25-08
Speed bench - I have been using 275-295 straight weight for speed but I'm locking it out so hard and fast at the top that it makes my elbows hurt. Today I decided to loop a purple band under the bench to keep my elbows from slamming together at lockout.
Warm up
Bar x 10
135 x 10
225 x 5
Speed benching
275 + purple band x 3 - wide grip
275 + purple band x 3 - wide grip
275 + purple band x 3 - medium grip
275 + purple band x 3 - medium grip
275 + purple band x 3 - close grip
275 + purple band x 3 - close grip
Elbows didn't slam together but this set up was a little too much for speed work for me.
Seated shoulder press
135 x 5
225 x 5
315 x 5
315 x 5
315 x 5
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Post by Bull on Oct 26, 2008 14:00:08 GMT -5
10-26-08 Pullfest 3
Reverse green bands 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 missed it / had it to knee level
695 x m issed it / I guess I was just fried.
pulling power was way off today. No excuses I was just weaker than water. My day sucked by I think everyone else had an awesome day. Great job guys.
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Post by Bull on Oct 28, 2008 20:49:34 GMT -5
10-28-08
Workout called for 8 sets of 3 with 55% of my RAW 1RM ( 480 )
265 x 8 sets x 3 reps
Next the workout called for 80% of my RAW 1RM on a 4 board for 5 sets of 5 reps
4 board press
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Seated Shoulder press
135 x 12
135 x 12
135 x 12
pushdowns
176 x 20
176 x 20
176 x 20
So far this bench routine has been very easy but the next few weeks should prove to be more taxing.
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Post by Bull on Oct 28, 2008 20:50:51 GMT -5
10-28-08
Workout called for 8 sets of 3 with 55% of my RAW 1RM ( 480 )
265 x 8 sets x 3 reps
Next the workout called for 80% of my RAW 1RM on a 4 board for 5 sets of 5 reps
4 board press
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Seated Shoulder press
135 x 12
135 x 12
135 x 12
pushdowns
176 x 20
176 x 20
176 x 20
So far this bench routine has been very easy but the next few weeks should prove to be more taxing.
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Post by Bull on Oct 30, 2008 20:03:16 GMT -5
10-30-08
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 Way harder than it should have been
Not sure why my dead has dropped off so much lately.
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Post by Bull on Nov 1, 2008 20:39:15 GMT -5
11-1-08
Speed Bench
bar x 10
135 x 10
225 x 3 reps x 2 sets wide grip
225 x 3 reps x 2 sets medium grip
225 x 3 reps x 2 sets close grip
Inclines
225 x 8
315 x 8
315 x 5
some light pushdowns
light bicep work
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Post by Bull on Nov 4, 2008 21:37:56 GMT -5
11-4-08
Todays workout called for 8 x 3 with 60% of my 1RM (480) for my full range benching and 5 sets of 5 reps with 80% of my 1RM on pin presses.
Bench
bar x 10
135 x 10
225 x 5
290 x 8 sets x 3 reps
Pin Presses
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Barbell Skull Crushers
135 x 20
135 x 15
155 x 12
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