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Old 02-25-2014, 11:08 PM   #1171
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Week3 day " The grind "

Warmed up for 5 minutes on elliptical.

Squat
155 x 5
225 x 5
270 x 2 felt way to heavy.not enough warm up and early mornings fasted don't work for me.
260 x 2 x 2
add belt
260 x 3 x 3 much better

Romanian dead lifts
260 x 8 x 2+4 reps total
Pendlay rows
260 x 6 x 2 +2 reps total

Chest dips body weight +5 on belt
245 x15/15/18 chest gets more pumped doing these then flat bench

Standing Arnolds
40's x 15/12/12. Shortened rest to 60 seconds and lost 3 reps on 2nd set but gained 2 back on final set.

Ab wheel roll out
15/12/10. These after standing Arnolds done abs good.
Total time was not calculated. Somewhere around 65-75 minutes
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Old 02-26-2014, 08:35 AM   #1172
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Good session Chad.

RDL's look strong!
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Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 02-26-2014, 09:07 AM   #1173
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Great work Chad sounds like your getting everything sorted out with this routine
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Best Meet Results
Squat: 385
Bench: 265
Deadlift: 475
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Old 02-26-2014, 11:29 PM   #1174
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Thanks. I'm getting it sorted out but it's taking a bit to get use to. I'm going to make some adjustments and find what works. I can see me back on a 4 day soon though, something to shorten the sessions up
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Old 02-27-2014, 09:13 PM   #1175
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I agree, 3 days takes about 1.5 - 2 hours for me versus 1 - 1.5 for 4 days. Strong lifting!
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Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 02-28-2014, 08:30 AM   #1176
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Week 3 day 2 "The Grind"

Bench press
135 x 5
185 x 5

225 x 2,2,2,3,3,4 went for it and got 4 clean reps .
Add super ram for close grip bench
225 x 10 x 3 sets +8 total reps from last week

leverage machine squats
235 x 15/15/20. ( changed these up. Dropped weight but closed feet all the way together for close stance. No lock out at top and down only to parallel . Constant time under tension for that hypertrophy)

Dumbbell row
80 x 10+2
130 x10+2
150 x 10 +2.
http://www.youtube.com/watch?v=24kt_...e_gdata_player
Incline bench dumbbell press
50 ' s x 15 x 3 really focused on chest

Skipped abs , scull crushers and curls. Really pushed on all that was done and some to the point of near puking. Total time 66 minutes.
Need to shorten my sessions up some so I may add a 4th day soon.
Over all very pleased with what I done
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Last edited by CLEEPER; 02-28-2014 at 08:35 AM.
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Old 02-28-2014, 01:14 PM   #1177
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Great job Chad strong all across the board!
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Squat: 385
Bench: 265
Deadlift: 475
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Old 02-28-2014, 04:07 PM   #1178
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Good work!
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Old 02-28-2014, 04:42 PM   #1179
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Thanks guys. Even though I skipped a good bit, I feel great about that session.
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Old 03-02-2014, 07:05 AM   #1180
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Week 3 day 3" the grind."

Rack pull from mid shin.
205 x 5
305 x 4
345 x 3
395 x 3/3/2/2/2
Traded a work set for a warm up set. Ramping the weight helps me prepare for the work sets

Behind the neck press
135 x 12
155 x 12
165 x 12+1
Moving up in weight next week

Body weight hammer grip pull ups
240 x 8/10/10

Triceps dips
240 body weight x 15 X 3

Ez bar curl
85 x 15 / 15 / 12+2

Single arm palm up push downs
20 x 10/12/10 focus on squeeze at extension
super set with Incline bench curl with pinky higher the pointer
9 lb dumbbell x 25/20/20. Slow reps and really focus on peak.

calf raise
295 total x 20/20/18 paused and squeezed at top and bottom.

Decline bench crunch
Body weight x 15
9 lb db at arms Length x 15 x 2

Oblique decline bench twist holding 9 lb db. X 12 X2

Done in 80 min.

another good session. Worked hard but got it done with out max efforts.
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