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Old 09-13-2012, 07:39 PM   #981
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Max effort bench day.
Went to train with a buddy of mine who's a Canadian National IPF lifter.
Had a blast, and lifted some good poundage.

Bench:
135 x 5
185 x 3
225 x 2
3 boards:
275 x 3 (rep PR)
295 x 1
315 x 1 (fail)
added slingshot:
315 x 1 (easy)
2 boards:
315 x 1

Triceps hell (superset):
close grip:
2 boards
185 x 10
1 board:
185 x 3
no boards:
135 x 10

Incline DB rolling extensions:
30 x 12
30 x 10
30 x 9
40 x 3

Incline DB flies:
60 x 3 sets of 9-12 reps
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Old 09-13-2012, 09:25 PM   #982
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Quote:
275 x 3 (rep PR)
295 x 1
315 x 1 (fail)
Rock solid.
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Old 09-14-2012, 07:49 AM   #983
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Quote:
Originally Posted by BendtheBar View Post
Rock solid.
Thanks. I have gotten 315 before, but not at lower body weight.
It was interesting to try the Slingshot with board presses.
I had never done that before.
It's a bit like doing board presses in a bench shirt,
because you don't get a whole lot of action at the top of the lift.
Just forces you to stay tight and keep the elbows in.
It was an interesting session.
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Old 09-17-2012, 03:19 PM   #984
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Max effort lower.

Deficit pulls:
sumo, hook grip:
135 x 5
225 x 3
315 x 2
switched to regular grip, narrow stance:
405 x 2 (rep PR)
455 x fail
430 x 1 (PR)
315 x 7 (drop set)

GMs down to pins:
135 x 5
225 x 5
245 x 5

Barbell shrugs:
225 x 20 x 3 sets
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Old 09-19-2012, 04:14 PM   #985
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Dynamic bench:
close grip:
135 x 5
185 x 3 x 4 sets
regular grip: (slightly narrower than competition -- ring fingers on the rings)
185 + 60 pds chains x 3 x 4 sets
135 x 20 (drop set)

Tris pushdowns:
3 sets until fail

Shoulder press machine:
10 x 3 sets

Curls:
10 x 4 sets

Done.
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Old 09-19-2012, 04:35 PM   #986
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PR power!
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Old 09-19-2012, 06:14 PM   #987
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Missed the deadlift PRs. Congrats. Hope that 455 was close.
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Old 09-25-2012, 04:13 PM   #988
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Quote:
Originally Posted by BendtheBar View Post
Missed the deadlift PRs. Congrats. Hope that 455 was close.
Quote:
Originally Posted by Bodybygamma View Post
PR power!

Thanks guys!

Feeling the effects of the Gabapentin so I'll take a week to deload.

Lower body deload:
Stretch/foamroll
Box jumps from sitting, with and without dumbbells
Kettlebell swings, 80 pds x 10 x 3 sets
Abs.
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Old 09-26-2012, 01:25 AM   #989
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Congrats on the deadlift pbs!!
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Old 10-25-2012, 09:39 AM   #990
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How's the training?
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