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Old 04-21-2011, 03:39 PM   #131
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Default Thurs April 21, 2011

Partial squat off pins:
135 x 5
225 x 3
315 x 3
405 x 2
405 x 3
405 x 3
415 x 2
415 x 2

Speed DL:
315 + red resistance band x 3
225 + red resistance band x 3 x 6 sets

Hyper-extensions:
Half-rack x 15 x 3 sets

Leg curls:
80 x 10
125 x 8
170 x 5
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Old 04-21-2011, 04:32 PM   #132
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Nice work. Pin squats are never easy for me.
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Old 04-21-2011, 05:11 PM   #133
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Quote:
Originally Posted by BendtheBar View Post
Nice work. Pin squats are never easy for me.
thanks bro. It's my first trying them. Feels like setting the bar on the traps instead of delts works better for me. My idea is to eventually add those to a max effort squat day. We'll see what works...
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Old 04-22-2011, 03:13 PM   #134
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This is the most sets I've ever done with bench press on a dynamic day. The weight moved fast and the form was good. My triceps are fried.

Speed bench:
135 x 6 warmup
185 x 3 x 12 sets

Triceps dips:
45 x 8
70 x 8
80 x 7

DB flies:
60 x 10
60 x 10
60 x 9

Incline DB reverse flies:
17.5 x 12 x 3 sets
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Old 04-24-2011, 12:10 PM   #135
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Default Sun April 24th 2011

Good time to hit the gym when everyone is out of town for Easter. Usually I prefer to have 3 solid meals before the work out, but I had to make an exception today. Overall it didn't seem to hurt the lifting too much.

DL off 2'' rack pins:
135 x 6
225 x 3
315 x 3
385 x 1
405 x 3
425 x 2 (PR city)

Seated good mornings:
135 x 8
135 + 60 pds chains x 8
155 + 60 pds chains x 8
175 + 60 pds chains x 8 (PR)

Machine shrugs:
180 x 6
270 x 6
360 x 6
450 x 6
470 x 6

DB rows on incline bench:
35 x 12 x 2 sets

DB curls on incline bench:
35 x 8 x 2 sets

Then walked home with 60 pds of chains in my backpack.
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Old 04-25-2011, 01:33 PM   #136
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Default Mon April 25th 2011

Max effort bench press:
225 + green reverse bands x 6 warmup
315 + green reverse bands x 3
405 + green reverse bands x 1
455 + green reverse bands x 1
475 + green reverse bands x 1 (failed)
315 + green reverse bands x 10

Incline bench press:
135 x 8
185 x 5
185 x 4
155 x 10

Sitting DB french press:
50 x 8
60 x 8
65 x 8

Some hanging abs work
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Old 04-26-2011, 07:12 AM   #137
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anyone knows a good PL gym near here: Harlingford Hotel, 61-63 Cartwright Gardens, London UK? Going for work but figured I could get some lifting done while I'm there.
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Old 04-26-2011, 09:00 AM   #138
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Always fun to witness someone's first meet experience..I will be following.
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Old 04-26-2011, 09:06 AM   #139
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you have some huge numbers buddy, especially as you have only been training for a short amount of time

carl.
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Old 04-26-2011, 09:17 AM   #140
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Great ME benching mate - 400+ lbs is no joke, and with bands to boot!
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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