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Old 10-12-2011, 06:33 PM   #121
Disciple X
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Glad i could help... get your arch up an inch and a half and your comp bench becomes your old one board
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Old 10-12-2011, 06:40 PM   #122
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10-12-11

Went in today to gelp george with shirt work. Did a little to try and losen up the shoulders...

Bench
45x10
95x10
135x10

45x10 x 3 sets

Lots of Rotator cuff work with 5 lb dbs and some weight plates.

Shouoder press 45x10

Bout to hit the steam room and sauna for a while. Dont know if i can handle heavy benching tomorrow or not.
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Old 10-13-2011, 08:16 PM   #123
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10-13-11

Rotator cuff work.

Bench
45x5 x 3 sets
95x3 x 3 sets
135x3
185x3
225x3
275x3
Added 2 board
315x1
355x1
365x3 x 4 sets. Huge PR! Made a 15 lb jump from last week just so i could see the quarters on there my best 2 board previously was 365x1...

Close grip
260x5 x 2 sets

Blakely speed bench
135x7. Only one set today, wasnt really moving that fast and i'm pretty burnt...

Cable rowes
200x10

Magnum biangular rowe
200x10 x 2 sets
250x10 really likeing this machine

Band face pulls supersetted with band tricep extensions.
2 sets of 20 each.

Awesome workout! Feeling beat though. Might be time to take a few days off and recover

I took my best comp bench and did it for 4 sets of 3 monday and took my best 2 board and did it for 4 sets of 3 today... thats serious progress!!!
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Old 10-13-2011, 08:35 PM   #124
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Awesome work DiscipleX. You are a real technician! That's very admirable, and I think it's one of the keys to being light and very strong, like yourself.
Thanks for posting up the journal. I'd also love to see you and traphouse start a thread on arch
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Old 10-14-2011, 08:31 AM   #125
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Thanks man, i'm doing what i can... i'll get a thread going soon since so many people are asking for it
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Old 10-14-2011, 09:52 PM   #126
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10-14-11

Speed box squats- powerpants and belt
45x5
135x3
225x3
265x2 x 10 or 11 sets. lost count.

Speed pulls- sumo- powerpants and belt
135x1 couple sets
225x1
260x1 x 10 or 11 sets. Lost count again. Lol.

Reverse hypers
45x10
100x10
125x12 x 2
160x12

Db Side bends
50x12 each side
80x12 each side
100x12 each side

Standing abs with band
3 sets of 15

Good workout... glad it was speed day, still sore from close stance squats on tuesday...
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Old 10-15-2011, 08:03 AM   #127
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Really likeing the new lower body setup. Feel like its going to bring up my abs and hamstrings... which means bigger squat and deadlift
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Old 10-15-2011, 10:09 AM   #128
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Quote:
Originally Posted by Disciple X View Post
Really likeing the new lower body setup. Feel like its going to bring up my abs and hamstrings... which means bigger squat and deadlift
It's looking good hombre. Keep charging hard!

Abs work really help my squats, especially the eccentrics.
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Old 10-15-2011, 06:29 PM   #129
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I may charge hard straight into a deload next week. Lol.
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Old 10-16-2011, 09:16 AM   #130
Disciple X
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Changed my mind... i'm headed to mexico this weekend so i'll start my deload on wednesday or thursday... will be my first time on a plane
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