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Old 05-22-2013, 10:54 PM   #131
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Default Lil benching in our new gym

Let me say first off you have never moved until you have moved a gym! After 5+ hours and hundreds of pounds later LGM officially has a new badass home. We are still setting everything up and once its done I will post up some pictures. Even though its not my stuff I couldn't be more proud of the place.

Everybody was still really beat from moving yesterday but we all actually had a pretty awesome day. Micheal Schultze really has something with the SS method. Every week we are killing it especially on the bench.

Warm up with bands. Been doing something a little different that has allowed me to pull my shoulders together in much better position then before.

Bench

135x5x2 sets

205x5

315x3

355x3

365x3

375x3

385x3

405x3

add sling shot

455x3

close grip: with little rest between sets.

315x5

275x10

225x17

Rope pull downs x 3 sets

Like I said we are all making nice gains. Harry hit a big double with 405 for the first time ever. Not bad at almost 51 years old! My last set was supposed to be 395 but I couldn't take the smack talk of him beating me that was sure to happen. Blake and Jamison are making huge progress as well.
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Old 05-22-2013, 11:11 PM   #132
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Default

A few easy mobility moves that have helped me pull my shoulder together much tighter on the bench and squat.



Spend at least 2 minutes on each arm per movement. On the banded bully, grab the wrist of the arm your working on with your free hand and hunt for stiffness by pulling your arm up and across your back.

Last edited by CODY_SNIDER; 05-23-2013 at 04:31 AM.
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Old 05-23-2013, 07:46 PM   #133
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Strong pressing.
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Old 05-23-2013, 10:00 PM   #134
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Default speed deadlifts

2'' Deficit speed pulls
315x1x5 +60 chains conv.
315x1x5 +60 chains sumo

6" block pulls
405x5
455x5
315x10

Pull ups x4
Lying rope rows x4
Lat pull downs x4
Band face pulls x3
Quad extension x3
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Old 05-25-2013, 06:01 PM   #135
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Default Shoulders and biceps

Standing dumbbell press 5x12
Seated behind the neck overhead press 5x5
Side lat raise 3x12
Front lat raises 3x12

Dumbbell curls 5x15
Rope hammer curls 4x20

Nothing special just basic bodybuilding movements
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Old 05-25-2013, 06:36 PM   #136
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Default

Quote:
Originally Posted by CODY_SNIDER View Post
Let me say first off you have never moved until you have moved a gym! After 5+ hours and hundreds of pounds later LGM officially has a new badass home. We are still setting everything up and once its done I will post up some pictures. Even though its not my stuff I couldn't be more proud of the place.

Everybody was still really beat from moving yesterday but we all actually had a pretty awesome day. Micheal Schultze really has something with the SS method. Every week we are killing it especially on the bench.

Warm up with bands. Been doing something a little different that has allowed me to pull my shoulders together in much better position then before.

Bench

135x5x2 sets

205x5

315x3

355x3

365x3

375x3

385x3

405x3

add sling shot

455x3
lol Been there, we had to widen a wall in a basement in addition to the move.
Great memories, Good times.

Glad the training is producing so well. Keep killing it Cody!
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Old 05-27-2013, 01:22 AM   #137
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Default

Quote:
Originally Posted by OneMorePlate View Post
lol Been there, we had to widen a wall in a basement in addition to the move.
Great memories, Good times.

Glad the training is producing so well. Keep killing it Cody!
We were lucky we had to force a few things through the door but most everything went in pretty easy!
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Old 05-27-2013, 10:48 AM   #138
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Quote:
Originally Posted by CODY_SNIDER View Post
2'' Deficit speed pulls
315x1x5 +60 chains conv.
315x1x5 +60 chains sumo

6" block pulls
405x5
455x5
315x10
Strong pulling.
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Old 05-28-2013, 10:02 PM   #139
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Default squats

Camber bar against purples set on top of plates.

-315x2
-345x2
-365x2
-385x2
-415x2
-445x1
-505x1

Close stance high bar squats (to end range)

-265x10
-285x10

Quad ext.
Leg curls.
Abs.

Solid day. Everything moved pretty easily. I have been taking all of my squats really really deep. I have had to back off the weight a little bit but I feel this has opened up my hips a ton.
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Old 05-29-2013, 07:00 AM   #140
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Quote:
Originally Posted by CODY_SNIDER View Post

I have been taking all of my squats really really deep..
Gear whore speak for parallel haha jk!
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