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Old 06-29-2013, 02:06 PM   #231
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Numbers look great. Keep destroying PRs.
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Old 06-29-2013, 06:13 PM   #232
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Originally Posted by BendtheBar View Post
Numbers look great. Keep destroying PRs.
Thanks buddy! That's the plan!
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Old 06-29-2013, 06:13 PM   #233
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6/29/13 Week 1 Squats

Little warmup. Crunched for time.
All work still no belt and knee sleeves only

Squat
Barxa million
135x10
225x8
315x5
405x5
465x8x3 sets. All reps quick with the bar popping off my shoulders at the top

4" Deficit Stiff Leg DL
225x8
Add straps
315x8
365x8
Will start at 365 next time. Needed to figure out a good working weight. All reps focused on smashing the hips through

Front squats
Legs a little worn at this point
225x8x3 sets

Manual hamstring curls
No ghr available
3x10

Bulgarian lunges
3x10
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Old 06-30-2013, 01:20 AM   #234
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Kicking serious ass in here.
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Old 06-30-2013, 08:09 PM   #235
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Old 07-01-2013, 04:10 AM   #236
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Originally Posted by KCStrongmanben View Post
6/29/13 Week 1 Squats
Squat
Barxa million 135x10 225x8 315x5 405x5
465x8x3 sets. All reps quick with the bar popping off my shoulders at the top

4" Deficit Stiff Leg DL
225x8
Add straps
315x8 365x8

Front squats 225x8x3 sets

Manual hamstring curls
No ghr available
3x10

Bulgarian lunges
3x10
Some great volume Ben ... When you are supposed to get over with these warm up sessions ... ... Some beastly work in here ... keep up the great work buddy ...
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Old 07-01-2013, 05:37 PM   #237
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PR or ER!!!

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Old 07-01-2013, 10:01 PM   #238
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PR or ER!!!

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Old 07-01-2013, 10:02 PM   #239
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Monday 7/1/13 Week 1 Bench

Warmup

Bench
Bar
135x10
185x5
225x5
275x8x3 sets (71%)

2 Board (7,8,9 RPE)
225x10
275x10
315x10

Leg Raises
3x20

Db Clean and press
2x10 - 50lb DBS

Standing crunches
60 reps - green band

Db bench
120x10
130x10
130x8
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Old 07-03-2013, 10:13 PM   #240
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Wednesday 7/3/13 Week 1 Deadlift

We also have a membership at the local YMCA for when I have to take my girls to the gym. I hate the place honestly but you adjust to your circumstances if you want success.

Today was week 1 of deads and we’re still killing ourselves with volume. The goal during this block is to maximize hypertrophy and endurance using high reps and short rest periods. Still no belt or wraps on anything

Treadmill warmup

Deads (conv. from the floor)
135×10
225×8
315×5
445x8x3 sets
Not bad. I’m acclimating to the volume.

Supposed to be ssb squats w/ 80lbs chains but again I’m at the Y sooooo…

High bar squats w/ double minis
135×10
225×10
275×10
275×10

Bent rows
225×10
275×10
275×10

Had to take my little girls to the pool so the rest at home

Suitcase DL
2×10 each side – 150

Box jumps 3×10

Overall a good day. Can’t wait to get under 5 reps lol.
October 5th is the next meet to qualify for Raw Unity. 2000 or bust…
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