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Old 11-20-2010, 11:18 PM   #21
NYMIKE
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11/19

Front Squats 135x5, 185x5, 225x3, 245x3

Reverse Heavy Band Deadlifts

405, 455, 505, 555, 575 then with an additional band 600

Reverse Hyper Extensions
10x2sets

Hyper Extensions
10x3sets

Seated Calf Raises + Standing Calf Raises
10/10/10x2sets*(each+different stances)

Macebell swings 30, 27, 10, a few with reverse grip as well
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Old 11-27-2010, 07:28 AM   #22
Bodybygamma
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Join Date: Nov 2009
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Training Exp: 3+years PL/SM Comps
Training Type: SFW!
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Default Lazy Bum!

Since comrade Misha has been tired I am going to post roughly what he has done, then from here he may copy, paste and clarify.

Monday November 22 2010
16inch Box Squat(Buffalo Bar) Vs Orange Light Bands (Monolift)
145+BTx 2x3sets
195+BTx 2x3sets
235+BTx 2x3sets
255+BTx 2x1sets


Speed Pulls Vs Quaded Monster Minis(Jump Strech)
145+BTx 1x3sets
165+BT x1
205+BT x1
225+BT x1

Vulcan multilevel Hand Gripper


Wednesday Novemeber 24 2010
Narrow Grip Bench Press
155x5
185x5
225x3*pr

Competition Bench Press (WideGrip&Pause)
245x 1x3sets
245xMiss @lockout x1set
185x3x3sets

Friday November 26 2010

Squats
325x6

Reverse Monster Mini Squat
365x1
385x1

Deadlifts Vs Chains
235 +2chains
235 +4chains
285 +4chains
285 +6chains
285 +8chains
285 +10chains
325 +10chains*Pr(Misha couldn't pull this is first 3inch mat deadlift session,about 4weeks/1month later he smokes it from the floor)
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Old 12-04-2010, 12:54 AM   #23
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Sumo Deads
145x5
235x5
325x5
375x3
415
435 (PR)


Reverse Light Band Concentric Good Mornings
145x5
195x5
235x5
285x5
325x4

Reverse Light BandConcentric Squats
375, 415

Quick Sets of :

Reverse Hyper Extensions 10 slow reps/10second hold
Seated Calf Raised/Standing Calve Raises

Last edited by NYMIKE; 12-04-2010 at 09:58 PM.
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Old 12-04-2010, 06:12 AM   #24
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Quote:
Originally Posted by NYMIKE View Post
Sumo Deads
145x5
235x5
325x5
375x3
415


Reverse Light Band Concentric Good Mornings
145x5
195x5
235x5
285x5
325x4

Reverse Light BandConcentric Squats
375, 415

Quick Sets of :

Reverse Hyper Extensions 10 slow reps/10second hold
Seated Calf Raised/Standing Calve Raises
Good work put in today old chap. BTW might want to post the date

Friday Dec. 3. 2010 so when you look back to gauge your progress you can figure out what day it was.
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Old 12-04-2010, 09:59 PM   #25
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Quote:
Originally Posted by Bodybygamma View Post
Good work put in today old chap. BTW might want to post the date

Friday Dec. 3. 2010 so when you look back to gauge your progress you can figure out what day it was.
On top of that I made an error since I was copying and pasting your log, I didnt input my 435 pr sumo.
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Old 12-13-2010, 02:37 AM   #26
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Default Monday December 6 2010 & Wednesday Dec.8.2010

Cambered Bar 15inch Box Squats Vs Orange Light Bands
145+BTx 2x3sets
195+BTx 2x3sets
235+BTx 2x3sets
255+BTx 2x1set
285+BTx 1x1set
305+BTx 1x1set


Speed Pulls Vs Quaded *Minis(Jump Strech)*225~lbs tension@top
145+BTx 1x3sets
195+BTx 1x3sets
235+BTx 1x3sets

Wednesday Dec.8.2010

Bench Press

185x3*Pauses
205x3*Pauses
225x3*(first rep Paused)
*Added 2chains(40lbs) so it because 265@the top and did singles
225+2chains(265)x 1x2sets* Done with Pauses
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