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Old 08-01-2012, 05:59 PM   #941
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Originally Posted by jp_ottawa View Post
Dynamic squats (equipped):
Low box, medium bands:
135 x 5
225 x 2 x 12 sets

Front squats:
135 x 5
185 x 5
205 x 5
225 x 5

Stiff-leg pull through:
10 x 4 sets

Abs.

Nice DE work JP
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Old 08-02-2012, 06:26 PM   #942
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Keep charging hard JP.
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Old 08-03-2012, 06:17 PM   #943
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Max effort bench. Bands are adding about 50 pds at the top.

135 x 5
135 x 5
185 x 3
190 + medium bands x 1 (3'' foam)
210 + medium bands x 1 (3'' foam)
230 + medium bands x 1 (3'' foam)
240 + medium bands x 1 (3'' foam) (slight help from spotter)

Close grip floor press:
135 x 5
185 x 5
205 x 5
220 x 4

DB db rolling extensions:
30 x 12
30 x 15
35 x 8

Band pull-apart: 3 sets, maintaining tension for 30 sec

Abs.
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Old 08-07-2012, 04:13 PM   #944
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Max effort lower.

Rack pulls (below knee):
135 x 5
225 x 5
315 x 3
405 x 1
495 x 1
545 x fail
lowered the weight, went again:
520 x 1 (PR by 55 pds)

Safety bar GMs down to pins:
Light weight, high reps:
135 x 10
225 x 10
225 x 10
225 x 10

Grip work and ez-bar reverse biceps curls
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Old 08-07-2012, 04:14 PM   #945
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Nice work JP and congrats on the PR!
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Old 08-07-2012, 05:54 PM   #946
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Quote:
lowered the weight, went again:
520 x 1 (PR by 55 pds)
Great jump. Glad you didn't give up.
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Old 08-09-2012, 04:32 PM   #947
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Quote:
Originally Posted by BendtheBar View Post
Great jump. Glad you didn't give up.
Quote:
Originally Posted by bruteforce View Post
Nice work JP and congrats on the PR!
Thanks guys!

Dynamic effort bench. I switched things up a bit (why not) and did 6 sets of 4 with ultra-wide grip. Then did a high rep deloading set.

Ultra-wide grip bench:
135 x 5
135 x 5
185 x 4 x 6 sets

Bradford press:
95 x 10
115 x 8
125 x 6

Pull ups:
3 sets of 6-10 reps

Suspended pushups:
3 sets of 8-12 reps

Kneeling cable crunches:
3 sets of 12-15 reps
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Old 08-09-2012, 06:22 PM   #948
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Hand go beyond ring on those?
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Old 08-10-2012, 07:00 AM   #949
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Originally Posted by BendtheBar View Post
Hand go beyond ring on those?
Not too bad. I go a full 1 1/2 inch beyond ring on those. People look at me funny in the gym. Pecs are sore today -- must be working. For some reason doing these ultra-wide benches has really helped my bench go up. Also, my competition grip is narrower than it used to be.
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Old 08-10-2012, 12:12 PM   #950
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Quote:
Originally Posted by jp_ottawa View Post
Max effort lower.

Rack pulls (below knee):
135 x 5
225 x 5
315 x 3
405 x 1
495 x 1
545 x fail
lowered the weight, went again:
520 x 1 (PR by 55 pds)

Safety bar GMs down to pins:
Light weight, high reps:
135 x 10
225 x 10
225 x 10
225 x 10

Grip work and ez-bar reverse biceps curls
Even if you lowered the weight, a PR is a PR!
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