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Post by Bull on Nov 8, 2008 12:58:18 GMT -5
11-8-08
Speed bench
bar x 10
135 x 10
225 x 3 Wide grip
225 x 3 Wide grip
225 x 3 Medium grip
225 x 3 Medium grip
225 x 3 Close grip
225 x 3 Close grip
Seated Shoulder Press
135 x 5
225 x 5
315 x 5
385 x 3
405 x 1
Pushdowns
176 x 20
176 x 20
176 x 20
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Post by Bull on Nov 11, 2008 22:23:46 GMT -5
11-11-08
Tonights workout called for 8 sets of 3 with 65% of my 1 rep max for full range benching and 5 sets of 5 with 80% of my 1 rep max for pin presses.
Bench
135 x 10
225 x 5
315 x 3 reps x 8 sets
Pin presses
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
Skull Crushers
135 x 20
155 x 12
165 x 12
Seated rows
4 sets of 12 reps
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Post by jesse on Nov 12, 2008 15:46:50 GMT -5
This almost sounds like an old Ryan kennelly routine from eclipse supps.
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Post by Bull on Nov 14, 2008 0:43:41 GMT -5
11-13-08
Raw deads on 4 inch box
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1
600 x 1
seated rows
4 x 10-12 reps medium weight
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Post by Bull on Nov 18, 2008 21:50:58 GMT -5
11-18-08
tonight's bench workout called for 6 sets of 3 with 70% of my 1RM on regular bench and 5 sets of 5 with 60% of my 1RM on floor presses
bench
135 x 10
225 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
floor presses
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
dumbbell overhead tricep ext.
70 x 20
120 x 12
120 x 12
seated rows
4 sets 10-12 reps
upper back work
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Post by Bull on Nov 28, 2008 20:47:16 GMT -5
11-28-08
raw deadlift from the floor with 100 lbs of chains
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 x 1
635 + 100 = 735 x 1
650 + 100 = 750 had it to my knees
leg ext
3 sets x 12 reps
leg curls
3 sets x 12 reps
Pulling off the box has helped my deadlift but now my knees are killing me all of the time. That's why I added the leg ext and leg curls.
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Post by Bull on Dec 26, 2008 23:20:26 GMT -5
12-26-08
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 opener
725 x 0 missed it / had it just above my knees
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Post by Bull on Feb 6, 2009 16:38:35 GMT -5
Haven't posted in awhile but here are my last 2 workouts.
1-3-09
raw bench
bar x 20
135 x 10
225 x 5
315 x 3
405 x 3
460 x 1 paused
460 x 1 paused
460 x 1 paused
floor press ( pinky inside the rings )
385 x 5
385 x 5
385 x 5
385 x 5
385 x 5
2-5-09
raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
615 x 3
615 x 3
615 x 3
deadlifts off a 4 inch platform ( icreasing the ROM by 4 inches )
495 x 5
495 x 5
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Post by Bull on Apr 10, 2009 5:24:45 GMT -5
4-9-09
raw deads - pulling against green bands ( doubled ) with only one strap over the bar though.
135 x 3
205 x 3
275 x 3
345 x 3
415 x 3
485 x 1 - This was super heavy
I'm guessing that the geen bands doubled in this manner gives a little more than 250 lbs of tension at lockout. That would make my last lift of 485 , 735 lbs at lockout. and my 725 pull 2 weeks ago wasn't this heavy.
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Post by Tony "The Beast" Atkins on Apr 12, 2009 22:16:11 GMT -5
Looking Strong Bull! Glad to see you posting!
The Beast
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Post by Bull on May 5, 2009 18:36:39 GMT -5
5-5-09
raw bench warm ups
bar x 20
135 x 10
225 x 5
315 x 3
405 x 2
work sets ( all reps paused with press and rack commands )
425 x 1
435 x 1
455 x 1
470 x missed
470 x missed again
close grip press ( hands 16 inches apart )
315 x 5
365 x 3
385 x 1
405 x 1
425 x 1
435 x 1
tricep pushdowns
176 x 20
176 x 20
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Post by Brian Hill on May 6, 2009 6:24:07 GMT -5
Good to see you posting James! Have ya'll been putting that band platform to the test?
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Post by Bull on May 6, 2009 9:08:06 GMT -5
We have been tearing it up big time. We have had to reinforce it with angle iron because we had so much band tension on it that it was about to rip the platform in half. What about you guys? Are you getting alot use out of the 120's? When can our groups get together for a deadlift session?
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Post by Brian Hill on May 6, 2009 20:07:52 GMT -5
haha... Actually we haven't used the 120's at all yet! We did manage to get them painted so they match the rest of our set, but there still in storage. We're hoping to have the gym DONE and OPEN by sometime in July, so ya'll can definately come Pull HEAVY with us then.
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Post by Bull on May 8, 2009 13:38:19 GMT -5
5-9-09
raw deads from the floor
245 x 3
335 x 3
425 x 3
515 x 3
605 x 3
655 x 2.5 I wanted 3 but just couldn't lockout the 3rd rep
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