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Old 04-22-2012, 11:33 AM   #461
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Good work JW it will come bro, pretty sure 315+ will be part of your immediate future!

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Old 04-23-2012, 09:47 AM   #462
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275xmiss, I had it!! Just got a little forward. Form was off, I cleaned it just could not get under it.
At least you are aware of what's going wrong. That's half the battle. Go get an epic 315.
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Old 04-23-2012, 06:34 PM   #463
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Monday DE Bench
And this kids is a lesson on how not to do speed bench, haha. Tons of tension

Speed Bench
135 plus short light bands x 4 sets x 3 reps
*this is where it went bad
135 plus short light bands and short mini bands x 4 x 3
*these reps were not very fast, but they gave my tris a good workout. Over 200 pounds of tension at the top!

Seated DB Shoulder Press
55s x 5 sets x 12 reps
Feel the burn

Low Cable Row, very wide neutral grip
115 x 20
160 x 15
205 x 3 x 12

Pin Press start at an awkward height, between a 2 and 3 board
225x5
275x3
295x3
Not feeling these today

Started to do a shoulder circuit, shoulders were dead

EZ Bar Curls
65x3x20

Blast Strap Push ups
BW x 3 x 12

Overall good training session, got some different lifts in. Trying to keep things fresh. Body is a little worn down, the power cleans got me yesterday, and front squats always kill my shoulders.

Tomorrow ME squats with chains!!
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Old 04-24-2012, 09:05 AM   #464
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Crush a squat PR.
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Old 04-24-2012, 05:48 PM   #465
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Solid Training Session Today
Hit a nice squat PR and really focused on my main lifts today. I did not worry about assistance, just tried to wear myself out on the main lift!

Went back to the juggernaut warm up today and it helped tremendously!

Squats w/ chains
145x2x5
235x3
ADD 100 pounds of chain
235x1
285x1
325x1
375x1
415x1 PR!! This was a grind
375x1
355 x 3 singles
Hit some good volume with the chains, weights felt a little heavy. Moved down a notch on my belt and it was much more comfortable than last week. Getting lean! Really hit good depth too.

Seated GMs
145x3x10
I really don't like these, I feel like I get nothing out of them.

Standing GMs
145x8
195x2x5
145x5
Just worn out at this point

Reverse Hyper
90 x 4 x 10
Good pump in the low back

That is all. Focused on the squats today. Basically I think on my ME days I will focus on 2 main lifts and maybe 1 assistance exercise. Like today kinda. I will do squats and GMs, then one assistance exercise. On DE days I will get in more volume. I think this will help with recovery and help me focus on the main lift and not worry about getting in assistance work.

I think thursday I will floor press, shoulders feel a little beat up. Floor press this week and then push for a bench PR next week.
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Old 04-24-2012, 06:21 PM   #466
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415x1 PR!! This was a grind
That's what I'm talking about. Big numbers.
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Old 04-24-2012, 06:22 PM   #467
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Steve demands, you deliver! haha awesome squat PR.
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Old 04-24-2012, 06:50 PM   #468
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Thanks guys!! Might go for a new PR with squats next week, either next week or the week after. I will see how I feel.

If I feel good I will go for it.
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Old 04-25-2012, 06:27 PM   #469
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Wednesday Very Quick Conditioning workout
this is how these workouts should be, quick short rest, little bit of work and done

Juggernaut warm up

Sprints
8 x 50 yards
Shortest rest possible 10-30 seconds

Sledge Hammer
6 sets total
3 sets x 10 swings each side
again about 20-30 second rest

Pull Ups
3x6

One set of the bear
95 x 5 reps
Wow! Need to practice this again

Sit Ups straight leg
2x20

Very easy work, all done in about 30 minutes. This is a trend I would like to continue, good way to loosen up. Sledge work loosens up everything. Although I need a new hammer, this one makes me nervous
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Old 04-26-2012, 05:37 AM   #470
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Strong squats. How are you liking the diet?

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