Posts: 378
Threads: 41
Joined: Apr 2012
Close grip bench six reps each
135 2 sets
225 2 sets
275
295
315
325 eight reps
Neutral grip decline presses db
2 sets
3 sets pullups
3 sets band push downs
Posts: 378
Threads: 41
Joined: Apr 2012
Today was deadlifts today
3x10 speed squats off the box
Went a little too heavy couldn't get quite fast enough but it felt good and I got some good sets in
Next deadlifts went sumo and a few matts to bring it up a little bit
This brings it off the floor, puts you in am awkward position a bit out of your comfort and helps work on some weaknesses (if you weak once you get it off the floor), you know when people can break it off the floor 2 to 3 inches then fail, this helps that
Anyway got 405 then I decided for 455 PR unfortunately I didn't get it but here is my first and second attempt
455dl fail attempt 1 - YouTube
Second attempt
455 fail dl attempt 2 - YouTube
Posts: 378
Threads: 41
Joined: Apr 2012
Max worked up with black mini bands resistance these add about 70lbs at the top
385 with black mini bands - YouTube
315 2 sets of 2 reps with the bands, working on keeping it tight and fast
3 sets skull crushers ez bar
115
165
195lbs
3 sets rope push down
225 close grip bench burnout got like 19 no bands
5 sets cybex arm curls
Posts: 365
Threads: 9
Joined: Dec 2013
ckcrown84 Wrote:Max worked up with black mini bands resistance these add about 70lbs at the top
385 with black mini bands - YouTube
315 2 sets of 2 reps with the bands, working on keeping it tight and fast
3 sets skull crushers ez bar
115
165
195lbs
3 sets rope push down
225 close grip bench burnout got like 19 no bands
5 sets cybex arm curls
Cool YouTube video. Looking good......
Posts: 378
Threads: 41
Joined: Apr 2012
Speed work
8 sets
200lbs band tension at the top
105lbs weight
Db 3 sets with red bands
Ez bar skull crushers 3x20
3x10 tate presses db
6 x 10 chest supported rows
5 sets v bar pull downs
Bicep burnouts
3 sets of dips
Posts: 378
Threads: 41
Joined: Apr 2012
3x10 speed squats
Max effort reverse band dl the bands are about 80lbs off the floor then as you increase distance they help less and none the last bit at lockout
495 at the top deadlift - YouTube
Fail damn it
515 fail - YouTube
Accessory work
5x10 leg curls
5x20 band leg curls
3x20 hyper extensions
3x6 leg curls
Posts: 378
Threads: 41
Joined: Apr 2012
Triples worked up to 405 but only got a double
405 for a triple - YouTube
Pretty dissapointing but I knew coming in today I wasn't at my best
Did some overload with the slingshot 405 for 4 then 425 for 3
5 sets push down light 10 reps
5 sets band push downs 20 reps
3 sets Tate presses
3x6 pull-ups
Bicep curls burnout
Posts: 378
Threads: 41
Joined: Apr 2012
Squats worked up to 365 for a triple
365 for a triple - YouTube
Bench flat bench 10x10 225lbs
Curls ez bar 10x10
Curls machine to failure
I missed Saturday and Sundays workout due to friends visiting from out of town so I did a little squats and a little bench today to make up for it
Tomorrow is deadlifts !
Posts: 378
Threads: 41
Joined: Apr 2012
Today we hit some deficit deadlifts, worked up to triples.
I only got 365 which sucked ! But deficit deadlifts have never been my strong area, especially with these short levers !
After that I did 3x3 with 300lbs and just worked on some technique
Followed that up with 4 sets of leg curls
Then 100 lunges
Posts: 378
Threads: 41
Joined: Apr 2012
Worked up to 530 with reverse bands boom
515 reverse band - YouTube
530 reverse band - YouTube
3x15 neutral incline db
Skull crushers 3x15
Tate presses 3x10
Bend press downs 10 sets
Bicep burnouts !!!
