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Old 03-15-2011, 04:28 PM   #91
jp_ottawa
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Originally Posted by Bodybygamma View Post
Training is looking good. Nice prs
Thanks bro. although I give credit to the powersuit for those prs SFW
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Old 03-15-2011, 08:58 PM   #92
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Strong lifting in here bro
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Old 03-16-2011, 04:21 PM   #93
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Default Wed March 16th 2011

Free squats:
135 x 8 warmup
225 x 4
295 x 4
275 x 6

Stiff leg deadlift with 3'' deficit:
185 x 8
205 x 8
215 x 8

Hip abductor:
110 x 12 x 4 sets

Hanging leg raises:
12 x 2 sets

DB platform calf raises:
60 pds x 3 sets until fail

Last edited by jp_ottawa; 03-17-2011 at 08:49 AM.
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Old 03-16-2011, 04:21 PM   #94
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Strong lifting in here bro
thanks T.
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Old 03-18-2011, 05:54 PM   #95
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Default Fri March 18th 2011

Bench press:
135 x 6 warmup
205 x 3 (paused with press signal)
225 x 3 (paused with press signal)
245 x 2 (paused with press signal) arghhh spotter touched the bar on last rep
225 x 5 (no pause)
235 x 3 (no pause)

Triceps dips:
body weight x 5
45 pds x 8
70 pds x 5
superset: 80 x 4, 45 x 4, 35 x 4, body weight x 4

DB flies:
50 x 2 x 13

Lateral raises on incline bench (rear delts):
17.5 x 3 x 12

Last edited by jp_ottawa; 03-19-2011 at 08:12 AM.
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Old 03-20-2011, 01:17 PM   #96
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Default Sun March 20th 2011

Rack pulls with green resistance bands: (pin at knee level)
135 x 5
225 x 4
315 x 4
365 x 4
405 x 4
425 x 3

DB shoulder press:
70 x 8
70 x 8
70 x 6

DB rows on incline bench:
90 x 10
90 x 10
100 x 10

Incline DB curls:
30 x 5 x 3
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Old 03-22-2011, 05:03 PM   #97
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Default Tues March 22nd 2011

Dynamic pin press bench:
135 + 30 pds chains x 5
185 + 30 pds chains x 3 x 9 sets

Lying EZ bar triceps extensions:
80 x 9
90 x 7
90 x 6

Pec Deck Flys:
120 x 10
180 x 8
200 x 6

Standing high-pulley crunches:
40 pds x 3 sets until fail

Did 30 min sled pull yesterday - trying to loose a few pds to stay within the 198 weight class
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Old 03-22-2011, 05:07 PM   #98
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WHat weight are you?
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Old 03-22-2011, 05:09 PM   #99
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DUH it say 198
class...What should your lifts be around to do a meet>?
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Old 03-23-2011, 08:52 AM   #100
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Quote:
Originally Posted by MMA Max View Post
DUH it say 198
class...What should your lifts be around to do a meet>?
If I look at the results from the latest local meet in Ontario (Canada), the best squat in my weight class was 165 Kg (363 pds), bench 100 Kg (220 pds), and DL 237 (521.4 pds).

my equipped lifts are now probably somewhere around here: squat 170 Kg (374 pds), bench 115 Kg (260 pds), and DL 190 (420 pds). for a first meet, I want the experience more than the glory...
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