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Old 12-07-2012, 10:13 PM   #141
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12/7: Heavy OHP and Heavy Pull
Standing OHP
45x10
65x8
80x5
95x3
105x2
120 x 5 sets x 4 reps
120 x 1 set x 3 reps
125 x 1 set x 3 reps
130 x 1 sets x 3 reps
125 x 1 set x 2 reps

Pendlay Row (deadlift stance and grip)
135x8
165x6
195x3
220 x 1 set x 4 reps
220 x 4 sets x 3 reps
210 x 4 sets x 5 reps

45 Degree Leg Press ( aiming for 50 reps, rest/pause style)
230 + sled x 15/10/10/8/7/5/5

Cable Facepulls: 80 x10, 10, 9

DB Front Raises
25x10
15 x 15, 15

DB Lateral Raise: 15 x 10, 10, 8

Ab Wheel: bw+25 x 11, 10, 10

Calf Raise (alternating 5 and 10 raises on every step): bw x 150 total reps
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Old 12-07-2012, 10:28 PM   #142
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Row numbers look good. Hope they are feeling explosive.
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Old 12-07-2012, 10:51 PM   #143
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Oh yeah,strong is strong.
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Old 12-11-2012, 10:17 AM   #144
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Quote:
Originally Posted by BendtheBar View Post
Row numbers look good. Hope they are feeling explosive.
Thanks Steve. They do more times than not. They def become a little less explosive as the sets go on - next time I row heavy, I'll get a vid

Quote:
Originally Posted by EliteDreams View Post
Oh yeah,strong is strong.
Thanks Elite! Just trying to get back in to the swing
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Old 12-12-2012, 03:21 PM   #145
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12/9: Heavy Squat
Goblet Squat
50x10
70x6

BB Back Squat
95x10
135x6
165x5
195x3
225x2
255 x 5 sets x 4 reps
275 x 4 sets x 3 reps

Weighted Chins: bw + 25 x 8, 8, 8

WGPU: bw x 8, 9, 9,

Facepulls: 80x 10, 10, 8

GHRs: bw x 10, 8, 8, 7, 5

Alt DB Curl
30x12
35 x 9, 8

DB Shrugs (straps): 110 x 40
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Old 12-12-2012, 03:24 PM   #146
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Keep rocking them squats.
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Old 12-12-2012, 03:25 PM   #147
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12/10: Heavy OHP and Light Pull
BHTNPP
45x10
65x5
85x5
105x3
125x3
145x1
175x1
160 x 5 sets x 4 reps
170 x 1 set x 3 reps
165 x 3 sets x 3 reps

PuU (between sets): bw x 5 sets x 3 reps

Pendlay Row (bench width grip)
135x8
165x5
175x8 -> ok
165 x 8, 8 -> better form

BB Shrugs
135x8
225x8
315x3
405 x 2 sets x 10 reps

RGBP: 135 x 13, 12, 12

Dips:
bw+35x16
bw+45x12

DB Front/Lateral Raise: 15 x 10, 8

Reverse Pec Deck 70x21

Ab Wheel: bw x 20
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Old 12-12-2012, 03:28 PM   #148
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12/11: Heavy Deadlift and Light Bench
Deadlift (pulling from 3 thick and 1 thin fitness pad)
135x8
185x5
225x3
275x3
315x3
365x2
405x2
445 x 4 sets x 3 reps
455 x 1 set x 3 reps
455 x 3 sets x 2 reps

Flat BB Bench
45x12,12
75x8
105x6
135x5
165x3
185 x 8, 8, 9

Pull ups
Bw+25 x 8, 8
Bw x 10, 8

BB Curl: 30 x 40 + 10 r/p

Horizontal Leg Press: 180 + machine weight x 15/ 15/ 15
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Old 12-12-2012, 06:25 PM   #149
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Solid lifting in here bro!
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Old 12-12-2012, 09:39 PM   #150
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That's how it's done. Keep crushing it.
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