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Post by Bull on Dec 15, 2007 11:26:52 GMT -5
Saturday 12-15-07
Raw Bench
bar x 20
135 x 10
225 x 10
315 x 5
405 x 2
close grip Benching against bands looped under the bench
45+ green band x 10
45+ 2 green bands x 10
45+ 2 green bands + 1 monster mini x 10
45+ 2 green bands + 2 monster mini's x 10
45+ 2 green bands + 2 monster mini's x 5
95+ 2 green bands + 2 monster mini's x 3
115+ 2 green bands + 2 monster mini's x 3
135+ 2 green bands + 2 monster mini's x 3
155+ 2 green bands + 2 monster mini's x 3
175+ 2 green bands + 2 monster mini's x 3
195+ 2 green bands + 2 monster mini's x 3
205+ 2 green bands + 2 monster mini's x 3
225+ 2 green bands + 2 monster mini's x 2
235+ 2 green bands + 2 monster mini's x 1
95+ 2 green bands + 3 monster mini's x 1
tricep pushdowns
175 x 20
175 x 20
175 x 20
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Post by Bull on Dec 18, 2007 23:40:56 GMT -5
Tuesday 12-18-07
raw bench
benching against band looped under the bench around each end of the bar
45+ green band x 20
45+ 2 green bands x 10
45+ 2 green bands+ 1 monster mini x 10
45+ 2 green bands+ 2 monster mini's x 5
45+ 2 green bands+ 3 monster mini's x 3
45+ 2 green bands+ 3 monster mini's+ 1 red mini x 3
135+ 2 green bands+ 3 monster mini's+ 1 red mini x 1
155+ 2 green bands+ 3 monster mini's+ 1 red mini x 1
165+ 2 green bands+ 3 monster mini's+ 1 red mini x 1
175+ 2 green bands+ 3 monster mini's+ 1 red mini x 1
185+ 2 green bands+ 3 monster mini's+ 1 red mini x 1
155+ 2 greens+3 monster+1 mini+50lbs of chains x 1
165+ 2 greens+3 monster+1 mini+50lbs of chains x 1
175+ 2 greens+3 monster+1 mini+50lbs of chains x 1
185+ 2 greens+3 monster+1 mini+50lbs of chains x miss crazy heavy
315 x 10 this felt very light after all that band benching.
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Post by Bull on Dec 20, 2007 20:00:27 GMT -5
Thursday 12-20-07
Raw deads from the floor
135 x 5
225 x 3
315 x 3
405 x 3
540 x 3
540 x 3 plus 3 shrugs at the end of the set
540 x 3
540 x 3
540 x 3
wide grip pulldowns
200 x 10
225 x 8
250 x 8
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Post by Bull on Dec 22, 2007 11:43:49 GMT -5
Saturday 12-22-07
raw bench
benching against the bands looped under the bench and around both ends of the bar
45+ 1 green band x 20
45+ 2 green bands x 10
45+ 2 green bands+ 1 monster mini x 8
135+ 2 green bands+ 1 monster mini x 5
225+ 2 green bands+ 1 monster mini x 3
275+ 2 green bands+ 1 monster mini x 1
295+ 2 green bands+ 1 monster mini x 1
floor press
135 x 10
225 x 5
315 x 3
405 x 1 ( the band benching kicked my butt )
pushdowns
175 x 20
175 x 20
175 x 20
lateral raises ( warm up for the delts )
15 x 10
15 x 10
15 x 10
D. B. shoulder press
50 x 10
50 x 10
50 x 10
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Post by Bull on Dec 27, 2007 20:43:40 GMT -5
Thursday 12-27-07
raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
585 x 3
585 x 3
585 x 3
That's all short and simple
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Post by Bull on Dec 29, 2007 12:10:33 GMT -5
Saturday 12-29-07
Raw Bench ( started my bench cycle for the push / pull meet )
bar x 20
135 x 10
225 x 10
315 x 5
405 x 2 paused both reps
405 x 2 paused both reps
405 x 2 paused both reps
wide grip pulldowns with palms facing each other
150 x 10
175 x 10
200 x 10
150 x 10
tricep pushdowns
175 x 20
175 x 20
175 x 20
plate raises
45 x 10
45 x 10
45 x 10
lateral raises
20 x 12
25 x 10
30 x 10
35 x 10
This is the first time I have used straight bar weight on a heavy day in awhile. It felt pretty easy. I wanted to go heavier but my routine only called for 405. I'm itching to see where my bench is now.
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Post by Brian Hill on Dec 29, 2007 17:41:30 GMT -5
Nice workout! Lot's of volume compared to your Deadlift days. LOL.
How many weeks out from the meet are you???
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Post by Bull on Dec 30, 2007 6:56:19 GMT -5
As of this past Sat I'm 6 weeks out.
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Post by Bull on Jan 3, 2008 20:19:07 GMT -5
Thursday 1-3-08
Raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
610 x 2
610 x 2
610 x 1
675 x 1
700 x 0 had it to bottom of my knees , would have pulled it fresh
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Post by Bull on Jan 5, 2008 23:18:43 GMT -5
Saturday 1-05-08
raw bench
bar x 10
135 x 10
225 x 10
315 x 5
365 x 3 paused all reps with rack command on last rep
365 x 3 paused all reps with rack command on last rep
365 x 3 paused all reps with rack command on last rep
tricep pushdown
175 x 20
175 x 20
175 x 20
cable skull crushers drop sets
40 x 10 / 30 x 10 / 20 x 8
50 x 8 / 40 x 8 / 30 x 8
80 x 8 no drop sets this time , triceps are fried .
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Post by Bull on Jan 8, 2008 21:51:26 GMT -5
Tuesday 1-8-08
raw bench
bar x 20
bar x 10
135 x 10
225 x 10
320 x 10
speed bench
wide grip 225 x 3 x 2 sets
med grip 225 x 3 x 2 sets
close grip 225 x 3 x 2 sets
close grip press ( hands 16 inches apart )
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
cable skull crushers ( drop sets )
set 1 = 75 x 8 / 50 x 8 / 25 x 10
set 2 = 100 x 5 / 75 x 5 / 50 x 5 / 25 x 10
set 3 = 100 x 5 / 75 x 5 / 50 x 5 / 25 x 10
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Post by Bull on Jan 10, 2008 21:13:46 GMT -5
Thursday 1-10-08
raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
545 x 3
545 x 3
545 x 3
545 x 3
short and simple does the trick
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Post by Bull on Jan 12, 2008 13:18:52 GMT -5
Saturday 1-12-08
raw bench
bar x 10
135 x 10
225 x 10
315 x 5
390 x 3 paused all reps and a rack command on the last rep
390 x 3 paused all reps and a rack command on the last rep
390 x 3 paused all reps and a rack command on the last rep
390 x 3 paused all reps and a rack command on the last rep
dumbbell press
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
cable skull crushers drop sets
set 1=100 x 5 / 75 x 5 / 50 x 5 / 25 x 5
set 2 =100 x 5 / 75 x 5 / 50 x 5 / 25 x 5
tricep pushdowns
175 x 20
Short and simple works better form me.
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Post by Brian Hill on Jan 12, 2008 15:19:02 GMT -5
You're the damn man!
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Post by Bull on Jan 15, 2008 22:55:43 GMT -5
Tuesday 1-15-08
raw bench
bar x 20
135 x 10
225 x 10
315 x 10
365 x 3
385 x 3
405 x 2
Close grip press ( hands 16 inches apart )
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Cable skull crushers ( drop sets )
set 1 = 100 x 5 / 75 x 5 / 50 x 5 / 25 x 5
set 2 = 100 x 5 / 75 x 5 / 50 x 5 / 25 x 10
tricep pushdowns
175 x 20
175 x 20
175 x 20
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