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Old 05-04-2013, 03:05 PM   #11
muscle_g
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Default Sat- Speed Bench

Saturday 5/4/13 Speed Bench(WK 4)

Speed Bench(vs. Minis & Chains)
45x5, 2 sets added Minis
45x5 added Chains
110x3, 9 sets(+ chains & minis) 3 different grips(Comp, POR, & Close grips)

Overhead Ez-Bar Extensions/Hammer Curls
70x12/30x12
80x12/35x12
90x12/40x12

Ez-Bar Curls/Dips
50x12/BWx12
50x12/BWx10
50x12/BWx8

One-Arm Cable Kickbacks/One-Arm Cable Preacher Curls
30x12/20x12
40x12/30x12
50x10/30x12

One-Arm DB Wrist Curls
40x20
45x6
50x6
Gripper Machine
25x3x15

(That was it. Speed bench felt nice and fast and arms were really blasted by the end of this.)
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Old 05-05-2013, 01:37 PM   #12
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missed you bud.....and hell of a way to start hard back
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 05-05-2013, 01:41 PM   #13
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missed you bud.....and hell of a way to start hard back
Thanks alot , good to be back.
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Old 05-06-2013, 01:09 PM   #14
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Default

Nice work G. Awesome bench PR milestone there too! 3 plates with room to spare. That's gotta feel good.
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Old 05-06-2013, 02:58 PM   #15
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Originally Posted by MikeM View Post
Nice work G. Awesome bench PR milestone there too! 3 plates with room to spare. That's gotta feel good.
Thanks Mike , 3 plates felt awesome!! Now I've got to get everything else to start moving.
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Old 05-06-2013, 03:09 PM   #16
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Solid work MG.
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Old 05-06-2013, 03:25 PM   #17
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Originally Posted by BendtheBar View Post
Solid work MG.
Thanks BTB
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Training log
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Old 05-06-2013, 08:11 PM   #18
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Default Mon- SQ/DL day

Monday 5/6/13 SQ/DL(WK 5)

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
295x3 Belt
315x3
335x3
355x3 wraps

Deadlifts- Conv
135x3
225x3
315x3
365x3 Belt
405x3
455x1 BURNT!!

1-Legged Leg Press
1PLx12
2PLx12
3PLx12
each leg
Seated Leg Curls
110x12
130x12
150x12
170x12
Adducter/Abducter Machine
130x20
150x20
both ways

Calves
Abs

(That was it. Went to a different gym today and the floors there was like the shiney ceramic floors you see in a gracery store very slippery. o I was having stability problems with squats and my feet kept slidding.)
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Old 05-07-2013, 09:01 AM   #19
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Smashed that 455 or missed it?
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Old 05-07-2013, 07:32 PM   #20
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Smashed that 455 or missed it?
I got it for a single. Just a triple wasn't there.
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405/315/475 Raw

Training log
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