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Old 04-08-2012, 01:28 PM   #891
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Max effort bench. What better way to celebrate Easter
than max effort floor press.
I worked up to a heavy single with chains,
then added a slingshot for extra volume,
and dropped for a couple of lower volume sets.
Loaded some creatine a few days ago,
and definitely feeling like this was a strong session.

Floor press:
135 x 8
185 x 3
185 + 60 pds chains x 3
235 + 60 pds chains x 2 (rep PR by 10 pds -- easy)
255 + 60 pds chains x 1
270 + 60 pds chains x 1 (PR by 30 pds)
Added slingshot:
290 + 60 pds chains x 1 (PR)
Drop set:
225 + 60 pds chains x 5, removed slingshot: 135 x 15

Floor Trap bar skullcrushers:
70 x 15 superset with floor press x 10
70 x 15 superset with floor press x 10
70 x 11 superset with floor press x 10

DB flies:
50 x 10 x 2 sets

Pushups until fail
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Old 04-08-2012, 01:47 PM   #892
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Strong work on the floor press. Happy Easter.

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Old 04-08-2012, 02:22 PM   #893
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Originally Posted by LtL View Post
Strong work on the floor press. Happy Easter.

LtL
Thanks man. Happy Easter. Will be doing a lot of chocolate supplements this year
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Old 04-08-2012, 03:45 PM   #894
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Strong PRs!!
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Old 04-09-2012, 11:15 AM   #895
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Quote:
Originally Posted by big_swede View Post
Strong PRs!!
Thanks Swede.

Today was a GPP (general physical preparedness) day.
Getting ready for some max effort safety squats.

Stretching.
Foamroller.
Running against bands.
Box jumps, seated + standing + DBs.
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Old 04-10-2012, 05:03 PM   #896
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Max effort squat. Today was a max effort session with some safety bar box squats.
Weeks where I box squat twice are particularly hard.

Low box safety bar squats: (equipped)
155 x 5
245 x 3
295 x 2
335 x 1
365 x 1
385 x 1
400 x 1
295 x 10 (rep PR)

Assistance work: GMs, GHRs, calves raises.
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Old 04-10-2012, 07:00 PM   #897
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Quote:
295 x 10 (rep PR)
All good. Congrats.
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Old 04-10-2012, 07:09 PM   #898
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Originally Posted by BendtheBar View Post
All good. Congrats.
Thanks. I messed up my workout today - was supposed to work up to a heavy double and instead worked up to a single of 400 which is 97% of my 1RM.

From a mental perspective, it's important that I hit a PR for every max effort session. And I see no reason why not. I should have gone for a double around 360 or so.

But there was lots going on today with my daughter discharged from the hospital after two weeks, I didn't get it quite right.
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Old 04-12-2012, 03:58 PM   #899
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Dynamic bench:
135 x 5
135 + 60 pds chains x 3
135 + 60 pds chains x 3
135 + 60 pds chains x 3
155 + 60 pds chains x 3
add slingshot:
185 + 60 pds chains x 3
185 + 60 pds chains x 3
185 + 60 pds chains x 3

Standing military press:
95 x 12 x 3 sets

Reverse flies (suspended heavy bands):
12 x 3 sets

Rotator cuff rotations.
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Old 04-12-2012, 03:59 PM   #900
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Impressive work!
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