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Old 08-29-2012, 06:13 PM   #971
jp_ottawa
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Quote:
Originally Posted by bruteforce View Post
Great work in here JP. Can't wait to see you hit that 3x dead!
Thanks!

Dynamic effort floor press:
95 x 8
135 x 5
135 + double medium bands x 3 x 3 sets
155 + double medium bands x 3 x 3 sets
added Slingshot:
185 + double medium bands x 3
205 + double medium bands x 3

KB press:
8 x 3 sets

DB side raises:
10 x 3 sets

Pull ups:
3 sets until fail
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Old 08-29-2012, 07:09 PM   #972
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Quote:
Originally Posted by jp_ottawa View Post
I'm at 185, so I would have to hit a 555 deadlift to get 3x body weight.
Right now I could probably pull around 515.
Still 40 pds short, but it will happen.
Close. Go get it!
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Old 09-03-2012, 08:06 PM   #973
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Dynamic effort squats:
(a few days ago...)

low box, heavy bands, raw:
225 x 2 x 5 sets
245 x 2 x 5 sets
260 x 1
275 x 1

GHRs with medium band:
10 x 3 sets

Abs.

Today:

Max repetition pin presses (height #2):
135 x 5
185 x 3
225 x 3
245 x 3
255 x 3 (PR)

Assistance ultra-wide grip bench:
185 x 12
205 x 4
225 x 3

Reverse flies with suspended heavy bands:
12 x 3 sets
superset with decline pushups until fail

Cross body DB kickbacks:
25 x 12 x 3 sets

Abs (front and side).
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Old 09-03-2012, 11:08 PM   #974
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Quote:
255 x 3 (PR)
Bam! Congrats.
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Old 09-07-2012, 03:43 PM   #975
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Quote:
Originally Posted by BendtheBar View Post
Bam! Congrats.
Thanks!

Max effort lower:

Safety bar squats (down to pins, 1 1/2'' above parallel), equipped:
155 x 5
245 x 3
335 x 2
385 x 2
425 x 2
475 x 1 (solid)
490 x 1 (fail)

Seated safety bar GMs:
155 x 12
205 x 12
225 x 12

Curls. done.
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Old 09-08-2012, 10:32 AM   #976
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Quote:
475 x 1 (solid)
490 x 1 (fail)
475 looks darn good. I'm guessing you would have hit 485.
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Old 09-08-2012, 07:42 PM   #977
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Quote:
Originally Posted by BendtheBar View Post
475 looks darn good. I'm guessing you would have hit 485.
Thanks, and maybe.
Funny, I feel it on the way down whether I'll make it up again.
Either way, squats are definitely going up.
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Old 09-09-2012, 11:07 AM   #978
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Dynamic bench:

Closegrip:
140 + light bands x 3
140 + light bands x 3
140 + light bands x 3
160 + light bands x 3

Regular grip:
170 + light bands x 3 x 4 sets

Db shoulder press:
55 x 8
65 x 8
75 x 7

T bar rows:
135 x 8
180 x 8
225 x 8
235 x 8

Rotator cuff rotations x 12 x 3 sets

Abs wheel x 10 x 3 sets.
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Old 09-09-2012, 08:43 PM   #979
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Looking good. Keep hammering out progress.
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Old 09-11-2012, 05:46 PM   #980
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Quote:
Originally Posted by BendtheBar View Post
Looking good. Keep hammering out progress.
Thanks!


Dynamic effort squats: (equipped)
225 x 2
225 + heavy bands x 2
225 + heavy bands + medium bands x 2 x 6 sets
245 + heavy bands + medium bands x 1
275 + heavy bands + medium bands x 1
225 x 15

GHR:
Medium band x 10 x 3 sets

Calves:
3 sets until fail

Hip abductors:
Medium band x 15 x3 sets
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