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Old 04-15-2013, 11:54 AM   #371
Bodybygamma
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Default Sunday April 14 2013

Deficit Deadlifts
(3inch Deficit which is about bar to toes)
495x1
(2.25inch deficit)
495x1
(1.5inch deficit)
495x1x2sets
(7.5 deficit)
495x1
*so 495x1x5sets of varying deficits, for form one mat seemed to be best for keeping technique; the other just seemed too far and is only good for retard strength.

Bench Press
275x8x2sets

Zombie Squats (no belt, no kneewraps/sleeves)
315x5 *pr for raw-dogging it

Lots of rumble rolling, travel stick and band assisted stretching.
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Old 04-16-2013, 10:58 AM   #372
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Default Monday April 15 2013

Narrow Grip Bench Press
235x8x2sets

Incline Bench Press (paused)
215x8x2sets

Incline Press
135x10x4sets

Pendlay rows
225x5x5sets

Kirk Shrugs (with old school straps)
315x20
405x15
455x12

DB slight incline presses, incline chest press machine, CG lat pull downs

Dips/Chin Ups

Some other assistance stuff
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Old 04-18-2013, 09:56 AM   #373
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Default Wednesday 17 2013

Squat (ATG)
485x5x2sets

Romanian Mid Shin Rack Pulls
585x5

Romanian Rack Pulls
605x10

*Lots of rumble roller, travel stick and band stretching mobility work.
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Old 04-20-2013, 01:49 AM   #374
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Default Thursday 4-18-2013 & Friday 4-19-2013

Thursday 4-18-2013
Strict Press
270*! (5lbs pr at 10lbs less bodyweight!)

DB presses, rear delt flyes, Upper Body Assistance work, lower body and back mobility rumble roller work/stretching

Friday 4-19-2013
Quick bis/tris light pump training, upper body, shoulders, back etc.. stretching and pvc pipe rolling.
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Old 04-20-2013, 09:13 AM   #375
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Mirin' hard bro!!!
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Old 04-20-2013, 01:08 PM   #376
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Killin it.
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Old 04-22-2013, 12:57 PM   #377
Bodybygamma
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Default Sunday April 21 2013

Bench Press
285x8x2sets

Deficit Deadlift
585x1

Deadlift
605x1 (*timed it only took 2seconds to lock out)

Zombie Squat (into cross arm front squat)
365x2 (+1)

Yates Rows (+Old timer straps)
365x10*pr

Mega ton of Lat Pull down grips/widths and pull downs, seated CG cable rows, BACK ASSISTANCE etc...

Pull ups
bw x5x4sets

Reverse hyper machine, Rumble roller, travel stick and band stretching mobility work.
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Old 04-23-2013, 08:09 PM   #378
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Looking strong!
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Old 04-26-2013, 12:19 PM   #379
Bodybygamma
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Default Monday April 22 2013 & Thursday April 25 2013

Incline Press (bar path is more of a press on the incline bench*)
Pause 225x8x2sets

Incline Bench Press (bar path is more of a bench press*)
315x1

Narrow Grip Bench Press
245x8x2sets

Push Press
275x1

Behind the Neck Strict Press
210x1 *pr(5lbs)
220x1 *pr(10lbs)
230x1 *pr(25lbs)

Strict Press
235x4 (pr?)

CRAP LOAD OF PULL DOWN variations, dips, pull ups etc...

Thursday April 25 2013

Squat
(ATG) 505x5 *pr
515x5 *pr
*Felt very easy

Mid Shin Rack Pulls(+old timer straps)
565x5

Above the knee rack pulls (+old timer straps)
615x10 *pr

Presses and Pull downs/ Dips & pull ups/incline flyes and db curl, rear delts...
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Old 04-28-2013, 10:10 AM   #380
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PR machine lately.
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