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Old 10-14-2011, 10:52 AM   #501
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Originally Posted by big valsalva View Post
Complete awesomweness. SFW, dude!
thanks man. too bad you're not at my gym to yell at me while I push the bar.
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Old 10-14-2011, 10:59 AM   #502
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Originally Posted by jp_ottawa View Post
very strong squats JP, nice work thoughout your log man!
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Old 10-14-2011, 11:02 AM   #503
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Originally Posted by Mr.Silverback View Post
very strong squats JP, nice work thoughout your log man!
thanks bro. feels nice to be hitting some PRs again after all the sh*t this summer.
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Old 10-16-2011, 01:37 PM   #504
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Default Sun Oct 16th 2011

Max effort bench. Today was a max effort bench with foam presses and chains. The goal was to go raw, overload the top of the lift, and then work those tri's to death.

Bench press (raw):
bar x 12 or so
95 x 8
135 x 6
135 + 60 pds chains x 2 (3'' foam)
225 + 60 pds chains x 2 (3'' foam)
235 + 60 pds chains x 2 (3'' foam)
245 + 60 pds chains x 1 (3'' foam)
155 + 60 pds chains x 12 (3'' foam)

Incline CGBP:
135 x 9
145 x 8
145 x 7

Incline EZ-bar triceps extensions:
70 x 10 x 3 sets

Triceps pushdown:
Half rack x 2 sets until fail (~15 reps)

Face pulls:
Half rack x 8
Most of rack x 8
Most of rack x 8
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Old 10-16-2011, 02:30 PM   #505
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Looks like you got that goal nailed, solid benching bro
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Old 10-16-2011, 03:28 PM   #506
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Originally Posted by big_swede View Post
Looks like you got that goal nailed, solid benching bro
thanks. I'm working off the turkey from our Canadian thanksgiving.
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Old 10-16-2011, 08:13 PM   #507
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Quote:
Originally Posted by jp_ottawa View Post
Max effort bench. Today was a max effort bench with foam presses and chains. The goal was to go raw, overload the top of the lift, and then work those tri's to death.

Bench press (raw):
bar x 12 or so
95 x 8
135 x 6
135 + 60 pds chains x 2 (3'' foam)
225 + 60 pds chains x 2 (3'' foam)
235 + 60 pds chains x 2 (3'' foam)
245 + 60 pds chains x 1 (3'' foam)
155 + 60 pds chains x 12 (3'' foam)

Incline CGBP:
135 x 9
145 x 8
145 x 7

Incline EZ-bar triceps extensions:
70 x 10 x 3 sets

Triceps pushdown:
Half rack x 2 sets until fail (~15 reps)

Face pulls:
Half rack x 8
Most of rack x 8
Most of rack x 8
Straight brutal
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Old 10-17-2011, 05:06 AM   #508
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Awesome work. How do you use the foam? Do you let it compress all of the way or just have the bar sink in a little?

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Old 10-17-2011, 07:11 AM   #509
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Default

Quote:
Originally Posted by Traphouse86 View Post
Straight brutal
Quote:
Originally Posted by LtL View Post
Awesome work. How do you use the foam? Do you let it compress all of the way or just have the bar sink in a little?

LtL

Thanks. I let the bar sink in most of the way, and I press up when it gets really hard to compress down any more. I find it harder than working with boards. Then again, it depends how you work with boards. Basically, all of these are ok depending what you need to work on:

- touch-and-go
- pause-and-go
- sink-and-go

The reason I am sinking the bar at the moment is that I'm trying to improve driving the bar down to my chest in my bench shirt. So it makes sense for me...
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Old 10-17-2011, 04:59 PM   #510
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Default Mon Oct 17th 2011

Max effort lower. Today I decided to try my luck at some raw deadlifts with chains. All lifts were done sumo, which is my weak point, but works the gluts and hamstrings nicely. Surprisingly I hit a good PR, then moved on to some rep work and assistance.

Raw DL:
135 x 8
225 x 5
225 + 60 pds chains x 3
315 + 60 pds chains x 2
405 + 60 pds chains x 1
415 + 60 pds chains x 1
425 + 60 pds chains x 1 (PR)
315 + 60 pds chains x 12

BB shrugs:
225 x 8
315 x 8
335 x 8
355 x 8 (PR)

Trap bar rows:
200 x 8
220 x 8
230 x 8

Cable hammer curls:
Half rack x 8
Half rack x 12
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