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Old 03-09-2012, 05:18 AM   #861
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PR's!!

Awesome work man
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Old 03-11-2012, 02:12 PM   #862
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Quote:
Originally Posted by big_swede View Post
PR's!!

Awesome work man
Quote:
Originally Posted by BendtheBar View Post
Excellent. PRs just keep coming.
Thanks guys! Beautiful weather here, time to enjoy the weekend


Dynamic effort squats.

Safety bar box squats (16'' box): (all sets done raw)
155 x 5
205 x 3 superset with 80 pds Kettlebell x 5
245 x 2 superset with 80 pds Kettlebell x 5
245 x 2 superset with 80 pds Kettlebell x 5
245 + heavy bands x 2 superset with 80 pds Kettlebell x 5
245 + heavy bands x 2 superset with 80 pds Kettlebell x 5
265 + heavy bands x 2 superset with 80 pds Kettlebell x 5
265 + heavy bands x 2 superset with 80 pds Kettlebell x 5
275 + heavy bands x 2 superset with 80 pds Kettlebell x 5
275 + heavy bands x 2 superset with 80 pds Kettlebell x 5
275 + heavy bands + 60 pds chains x 1
295 + heavy bands + 60 pds chains x 1

Safety bar concentric good mornings:

155 x 5
155 + 60 pds chains x 5
205 + 60 pds chains x 5
225 + 60 pds chains x 5
245 + 60 pds chains x 5

Cable hammer curls:
4 sets of 7-10 reps
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Old 03-11-2012, 03:21 PM   #863
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Lower back seems to handle that combo of squats and swings really well. Feel any cumulative back fatigue in the last few sets?
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Old 03-11-2012, 04:12 PM   #864
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Quote:
Originally Posted by BendtheBar View Post
Lower back seems to handle that combo of squats and swings really well. Feel any cumulative back fatigue in the last few sets?
Actually no, lower back seems to handle it well. My lower back is usually my weakness in the squat, hence this combo workout on my dynamic day. A couple of post-workout stretches are useful:
(1) rounding backwards over a large yoga ball;
(2) hanging suspended at the bottom of a chin up for 30 sec.

I'll be ready for some heavy deadlifts in the next max effort session.
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Old 03-13-2012, 04:25 PM   #865
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Dynamic bench (all reps paused).
95 x 5
135 x 3
140 + medium bands x 3
140 + medium bands x 3
160 + medium bands x 3
160 + medium bands x 3
160 + medium bands x 3
160 + medium bands x 3
160 + medium bands x 3
200 x 1
230 x 1

One-arm sitting DB shoulder press:
40 x 8
50 x 8
50 x 8

DB rotator cuff:
8 x 3 sets

Lat pull down:
10 x 3 sets

Static band pull aparts
medium band x 60 sec x 2 sets
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Old 03-13-2012, 04:29 PM   #866
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Nice work JP, looks like a lot of fun.
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Old 03-15-2012, 03:55 PM   #867
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Quote:
Originally Posted by bruteforce View Post
Nice work JP, looks like a lot of fun.
Thanks man.

Maximum effort deadlifts: (equipped, off 1'' mat)
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
495 x 1
510 x 1 (PR)

Some sets of shrugs. Done.
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Old 03-15-2012, 04:29 PM   #868
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Great pull buddy.

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Old 03-17-2012, 11:02 AM   #869
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Great pull buddy.

LtL
Thanks mate.

Max effort bench (paused and raw):
135 x 5
185 x 3
225 x 1
260 x 1 (cheap PR by 10 pds -- feeling some rotator pain)
225 x 7 (drop set)

Closegrip floor press:
135 x 8
185 x 6
225 x 5
245 x 4 (PR)

Triceps dips:
45 x 10
90 x 8
115 x 3

Pushups until fail.
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Old 03-17-2012, 12:21 PM   #870
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Nice press. Hope the rotator pain is nothing serious. Will teach you for staying rawdog

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