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Old 03-31-2013, 09:21 AM   #111
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Great sessions OR keep it up and happy Easter!
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Old 04-02-2013, 08:06 PM   #112
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Default Tuesday, April 2, 2013

Phase 2 - Week 3

Bench Press (warm ups)
100 lbs x 5
125 lbs x 5
150 lbs x 5
190 lbs x 3
215 lbs x 2
240 lbs x 1

Bench Press (work sets)
190 lbs x 18
190 lbs x 9

Bar Push-ups (feet elevated)
BW x 25
BW x 15

Barbell Curls
45 lbs x 25
45 lbs x 20

Notes:
Short and sweet with a lot of reps.
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Old 04-03-2013, 02:08 PM   #113
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love the high reps on bench....how did you like the bar push ups
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Old 04-03-2013, 05:24 PM   #114
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I'll be joining you in the volume crowd! (Although I am not sure if I am insane enough to do 18 bench reps haha)

Nicely done OR!
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Old 04-03-2013, 05:26 PM   #115
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Looks like fun OR. Nice work.
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Old 04-03-2013, 07:39 PM   #116
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Default Wednesday, April 3, 2013

Thanks a lot guys, it has been a lot of fun.

Squats (warm ups)
135 lbs x 5
170 lbs x 5
200 lbs x 5
255 lbs x 3
285 lbs x 2
325 lbs x 1

Squats
(work sets)
255 lbs x 12
255 lbs x 12

Back Raises (holding med ball overhead)
10 lb ball x 10
10 lb ball x 10

Prowler Pushes
+90 lbs x 15 yards high/15 yards low x 8 laps

Sit-Ups
BW x 20
BW x 20

Notes:
The med ball held out at arms length added a whole new level of hell to the back raises. Man, they were tough. And the Prowler pushes, oh boy was that brutal. My son had the dry heaves from just doing the high handles and I had to make him quit pushing after 6 laps. Fun day. . .
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Old 04-03-2013, 09:22 PM   #117
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Indeed, sometimes the more simpler exercises/lifts are the hardest! I found that out the hard way on that MedX machine.

Impressive squatting there OR! Do you find repping at lower weight more or less difficult than the higher weight double & single?
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Old 04-03-2013, 10:19 PM   #118
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I like reps, I hardly ever squat singles or doubles. Just once in a while to test progress, otherwise give me reps, the more the better.
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Old 04-04-2013, 05:59 AM   #119
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Fine lifting OR. I agree anout the reps, need to get my ass out of the comfort zone! :-)
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Old 04-04-2013, 06:18 AM   #120
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Quote:
Originally Posted by Off Road View Post
Phase 2 - Week 3
Bench Press (warm ups)
100 lbs x 5 125 lbs x 5 150 lbs x 5 190 lbs x 3 215 lbs x 2 240 lbs x 1

Bench Press (work sets)
190 lbs x 18 190 lbs x 9

Bar Push-ups (feet elevated)
BW x 25 BW x 15

Barbell Curls
45 lbs x 25 45 lbs x 20
Quote:
Originally Posted by Off Road View Post
Thanks a lot guys, it has been a lot of fun.
Squats (warm ups)
135 lbs x 5 170 lbs x 5 200 lbs x 5 255 lbs x 3 285 lbs x 2 325 lbs x 1
Squats
(work sets)
255 lbs x 12 255 lbs x 12

Back Raises (holding med ball overhead)
10 lb ball x 10 10 lb ball x 10

Prowler Pushes
+90 lbs x 15 yards high/15 yards low x 8 laps

Sit-Ups
BW x 20 BW x 20
Superb strength OR ... consistently strong working ... loves the intensity and volume ... great going ... keep up the good work ...
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