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Old 04-13-2011, 04:32 PM   #121
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Default Wed April 13th 2011

Tried the campus gym for the first time today. Nothing exceptional about it, except it`s a 30 sec walk from my office.

Max Effort Low Box Squat (16''):
135 x 6
225 + green bands x 3
275 + green bands x 3
295 + green bands x 2
305 + green bands x 1 (PR)

Dynamic DL:
315 x 3 x 4 sets

Hyper-extensions:
half-rack x 15 x 2 sets
whole rack x 15 x 1 set
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Old 04-13-2011, 06:29 PM   #122
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Those are some strong dynamic deads.

Congrats on the PR.
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Old 04-14-2011, 10:13 AM   #123
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Originally Posted by BendtheBar View Post
Those are some strong dynamic deads.

Congrats on the PR.
Thanks bro. Those deads felt like butter, so hoping to go heavy on the next max effort. Stay tuned.
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Old 04-15-2011, 03:05 PM   #124
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Default Fri April 15th 2011

Trying another new gym for the first time today. I know, seems ridiculous to go through 3 gyms in one week, but I was really looking for a sturdy powerlifting rack to do some reverse band work. Looks like I found it.

Dynamic bench:
135 x 6
225 + green reverse bands x 5
315 + green reverse bands x 3 x 3 sets
325 + green reverse bands x 3 x 3 sets
330 + green reverse bands x 3 x 3 sets
Seems heavy for a dynamic bench day, but I hung the bands way high, so there`s lots of tension and the weight was moving fast. My guess (I could be wrong) is they take off about 150 pds at the bottom of the lift.

Barbell rows:
135 x 8
225 x 5
275 x 7
280 x 4 (PR)
225 x 15

Tate DB press:
40 x 10
45 x 10
50 x 8 (PR)

Incline bench reverse DB flyes:
20 x 8 x 3 sets

Last edited by jp_ottawa; 04-17-2011 at 03:16 PM.
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Old 04-17-2011, 03:14 PM   #125
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Default Sun April 17th 2011

Back to my old gym, nice to see some old workout pals. All in all a good workout for a Sunday. I'm paranoid about making sure to lock out every set of every DL, so I'm adjusting my workout accordingly.

Suited deadlift:
135 x 6
225 x 3
315 x 2
385 x 1
430 x 1
455 x 1 (locked and paused for 2 sec at the top) (PR by 25 pds)
495 x 1 (failed, but at least it budged about 6'')

Arnold press:
45 x 10
45 x 10
45 x 9

Concentration curls:
50 x 8
50 x 6

Superset:
DB one-arm lateral raise 25 x 10 x 2 sets
Trap bar curls 75 x 8 x 2 sets
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Old 04-17-2011, 03:27 PM   #126
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Congrats on the DL PR, those are the best!
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Old 04-17-2011, 04:56 PM   #127
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Originally Posted by big_swede View Post
Congrats on the DL PR, those are the best!
thanks bro. yeah, DL singles will make anyone feel mighty
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Old 04-19-2011, 04:09 PM   #128
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Default Tues April 19th 2011

Playing around with different grips on the bench. The PRs were done with a slightly narrower grip than I`m used to. Got some nice results, but triceps are toast.

Max effort bench press:
135 x 6
225 x 3
280 x 1
290 x 1 (PR)
225 x 6 (PR)

Incline DB press:
65 x 12 (PR)
65 x 10
65 x 9

Triceps pushdown:
60 x 8
70 x 8
80 x 8 (PR)

Incline situps with 45 pds plate:
3 sets until fail

Forearm BB curls:
70 x 3 sets until fail
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Old 04-19-2011, 04:15 PM   #129
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Great bench pr's JP! strong
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Old 04-19-2011, 05:28 PM   #130
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Quote:
Originally Posted by big_swede View Post
Great bench pr's JP! strong
Thanks Swede. I'm glad the bench is moving up. at that rate I should be benching 2,200 pds by the year 2015.
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