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Old 03-02-2014, 09:50 PM   #81
Kroy
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Saturday 3/1/14
Max Effort Bench:

Comp. Grip Flat Bench 2-Board Press
Bar x 1
135 x 12
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3
425 x 3
475 x 1
495 x 1
Felt so/so. Still some strain in the pec, but Im going straight up and down Louis Simmon style, not back towards my face like I have been doing the last few max sessions.

CGBP - 1 Board
405 x 5
365 x 9
315 x 12

DB High Incline Press
90 x 22
100 x 19

Tricep Roll Back
55 x 12
65 x 10 elbow tendon sore
55 x 12

V-Grip Pulldowns
3 x 12 worked hard

Side Laterals one arm strict
25 x 15
35 x 12
40 x 12
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Old 03-02-2014, 10:01 PM   #82
Kroy
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Sunday 3/2/14
Max Effort SQT/DL

Went for less weight and more volume on squats since they have been sucking lately due to injuries and layoffs

Manta Ray medium box (added chains)
135 x 10
185 x 8
225 x 8
315 x 5
365 x 5
405 x 5
add a 100lbs of chain
405 x 5 x 2sets

Pause Squats - manta ray w/chains 3 second count below parallel
365 x 5 x 2sets + 100lbs chain

OLY Squats with Manta Ray
315 x 15

Deadlifts 4" Rack Pulls
135 x 5
225 x 5
315 x 5
405 x 5
add 120lbs. chain - about 2/3rds of chain come off ground
405 x 5
495 x 3
585 x 2
635 x 1-possible PR with chain weight if it gave me 700 at the top for lockout

Bent Over Rows with same chains as above
135 x 12
225 x 10
315 x 8 - chains made this a lot more difficult than I thought

Shrugs
120lbs. chains still on bar
315 x 15 x 2

Seated Leg Curls
3 x 15

Seated Face Pulls
3 x 12 - medium effort
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Old 03-03-2014, 12:55 PM   #83
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Looked like a solid session here. Glad to see you getting back into the swing of things and also glad that last night's supposed blizzard turned out to be a dud.
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Old 03-03-2014, 08:55 PM   #84
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Quote:
Originally Posted by afraziaaaa View Post
Looked like a solid session here. Glad to see you getting back into the swing of things and also glad that last night's supposed blizzard turned out to be a dud.
Thanks, I couldnt agree more about that blizzard. I dont need another set-back
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Old 03-11-2014, 10:03 PM   #85
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Saturday 3/8/14
Running Boltons program that I started a couple of months ago but couldnt finish:

Bench Day:
Competition Grip
135 x 5
185 x 5
225 x 5
275 x 3
335 x 3
365 x 3
405 x 3 - harder than it was 3 months ago when i could hit it for 5- Got some rebuilding to do

Close Grip Bench to a 2 board- really explosive every rep - like speed work
315 x 5 x 3 sets
335 x 3 x 3 sets
365 x 2 x 3 sets

Incline DB Press
100 x 12 x 3

Arnold Presses - (feel better on shoulder than regular seated DB presses)
3 x 60 x 15

Seated Side Raises ultra strict
3 x 25 x 12

DB Rollbacks
3 x 55 x 12

V-Bar Pulldowns
2 x 12 moderate

Rope Face Pulls
3 x 12
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Old 03-11-2014, 10:13 PM   #86
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3/9/14 Sunday

Squat/Deadlift Day
Andy Bolton program

Buffalo Bar Squats - a lot of volume
155 x 5
245 x 5
295 x 5
335 x 5
355 x 5
385 x 5
425 x 5
475 x 5

Speed Squats
355 x 3 x 3- real explosive with slight pause

***Was supposed to DL here, but had a family function to attend. will move to weekday session

Good Mornings - Buffalo Bar

135 x 12
185 x 12
225 x 10
275 x 10
315 x 10 - felt good and was the highlight of the day for me.

Had to end it here - kids come first
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Old 03-12-2014, 01:37 PM   #87
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Quote:
Originally Posted by Kroy View Post
3/9/14 Sunday

Squat/Deadlift Day
Andy Bolton program

Buffalo Bar Squats - a lot of volume
155 x 5
245 x 5
295 x 5
335 x 5
355 x 5
385 x 5
425 x 5
475 x 5

Speed Squats
355 x 3 x 3- real explosive with slight pause

***Was supposed to DL here, but had a family function to attend. will move to weekday session

Good Mornings - Buffalo Bar

135 x 12
185 x 12
225 x 10
275 x 10
315 x 10 - felt good and was the highlight of the day for me.

Had to end it here - kids come first
Nice work here.
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Old 03-12-2014, 03:53 PM   #88
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Huge squats. Well done.
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Old 03-12-2014, 09:02 PM   #89
Kroy
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Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Quote:
Originally Posted by afraziaaaa View Post
Nice work here.
Quote:
Originally Posted by BendtheBar View Post
Huge squats. Well done.
thanks guys.
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Old 03-12-2014, 09:13 PM   #90
Kroy
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Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Oct 2013
Location: Bergen County, NJ
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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3/12/14
Finish up Deads from Sundays workout

Andy Bolton 1-1 Training
Low Rack Pulls - mid shin - light weight but high volume and very explosive
135 x 8
185 x 8
225 x 5
275 x 5
315 x 5
Add 102lbs chain to the bar
365 x 5 + chain
405 x 5 + chain
475 x 5 + chain

Speed Sets - fast as possible with 102lbs. chains
275 x 3 +chain
315 x 3 + chain
365 x 3 x 2 sets + chain
365 x 10 + chain - this set was supposed to be only 3 but I felt really explosive and good plus there was a hot chick watching me. And we all know that chicks dig big fat guys with beards lifting chains.

Pendlay Rows
135 x 15 + chains
185 x 12 + chains
225 x 10 + chains
275 x 8 + chains

Seated Face Pulls
3 x 12 - moderate

Went home and made an omelette for dinner - flipped it in the air with just the pan, no spatula - PR

Last edited by Kroy; 03-12-2014 at 09:34 PM.
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