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Old 10-01-2012, 04:04 PM   #91
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Monday:

front squat 95x8 145x8/8/8 (I hate these)

shrugs 315x10/10/10

kb swings 44kg 3x10

bb curls 80x10 3 sets

seated calf raise 3x10

lat pulldowns 150x10 3 sets

hanging leg raise 3x10
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Old 10-01-2012, 06:46 PM   #92
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Quote:
Originally Posted by Beastmaster View Post
Monday:

front squat 95x8 145x8/8/8 (I hate these)
You're not alone.

Good effort Beast.
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Old 10-25-2012, 09:40 AM   #93
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How's the training?
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Old 02-16-2013, 06:15 PM   #94
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Fri 2/15

3 board bench 135*5 185*5 225*5 275*3/3 255*5

Db flyes 30*10/10/10

Mil press 120*3 6 sets

Db rows 100*10

Pressdowns 100*7 120*4/3/3


Thu 2/14

20" dl 245*3 445*1 535*1 625*1

Rack pulls 445*1 645*1 700*1

Cleans 5 singles

Sand bag pick/carry 200# x 50'

Farmers hold for time 2 times to failure


Tues 2/12

Overhead press 95*5 145*3 165*1 180*1 190*1 170*3/3/3

Seated db press 35*10/10/10

Bench 135*6 155*6 175*6 195*6 215*6

Db rows 75*20/20/20


Mon 2/11

Ssb squats 150*6 200*6 250*6 300*6

Trap bar dl 220*5 320*5/5

Step up's w/50# db's 5/5 each leg leading

Glute ham raise 7/7

Underhand grip shrugs 2*15
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Old 02-16-2013, 06:16 PM   #95
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Sat 2/9

Db bench 50*5/5 60*5/5 75*5/5 100*3/2 left arm looks like it will never be back 100%.

Inc db b 50*10/10

Overhead press 145*4 5 sets

Tricep pressdowns 100*5 120*3/3


Thursday 2/7

trap bar deads 220x3 310x3 400x1 450x1 (beltless)

rack pulls 1" lower than last week 245x3 445x1 646x1 665x1

tire flips 4 flips (actually just picked up from gorund to upright 4 times)

sand bag picks 200# x 3

conan wheel 300# x 120' 1 clock-wise, 1 ccw

bb curls bar x40

softball hold 25# x 60 seconds


Fri 2/1

pause bench 135x3 185x3 195x3 205x3 215x3 (2 second pause each rep)

close grip bench 155x25 (12/8/5)press to fail/rest 20sec/press/rest 20sec/press

hang cleans 3 sets of 3 tri pressdowns 4x5
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Old 02-16-2013, 06:17 PM   #96
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Thu 1/31

lat pulldowns 3x10
band press downs 3x20
band pull aparts 3x10

18" dl 245x3 335x3 445x3 495x3/3

partial dl 645x1 695x1 715x1

sandbag picks 200x1/1

farmers hold fat handles 190# 2 sets to failure


Tues 1/29

overhead press 95x5 145x3 165x1 175x1 180x1 165x3/3

bench 135x10 185x7/7

db rows 75x20 each arm (not at the same time)


Mon 1/28

Zerchers off pins 80*3 130*3 170*3 220*3 240*1/1/1
Lowered the pins to knee level on these

Cleans 145*1 155*1 165*1/1

Bb curls bar x 25/25

Shrugs 245*10 445*5 645*3 (very partial rom)

Farmers picks x 3


Fri 1/25

3board bench 185*5 225*5 275*1 255*5/3

Seated db press 45*5 50*5 55*3


3-9 laterals 3 sets

Face pulls 50*15/15*15

Overhead tricep press 2 sets of 10


Thu 1/24

Partial dl contest height- 245*3 445*3 535*1 645-miss/miss
Raised pin 2" 645*1 700-miss

V bar pulldowns 3*10

Trap bar shrugs 335*10/10/10

Step ups 2 sets per foot

Sand bag pick 200*3 picks


Tues 1/22

wimped out and went to the gym, way too cold out today to train in the garage

hammer strength iso lateral mil press 90x5 140x5/5/5

pause bench 135x5 185x5/5/5

3x9 laterals 15# x 3 sets seated, bring dbs out in front to 3 different levels, belly-chest-forehead, counts as one rep, 9 reps equals one set

rear delt machine 3x10

seated tricep pressdown 5x10

seated row 3x10

decline abs 2x15
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Old 02-17-2013, 11:50 AM   #97
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Welcome back. Good numbers. Keep smashing.
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Old 02-24-2013, 07:07 PM   #98
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Mon 2/18

zerchers off pins knee level 170x3 220x1 250x1/1/1/1

ssb squats 150x10 200x10 250x10

band leg curls 3x20

shrugs 335x12/12

curls 2x30

wrist roller 3 sets forw/reverse
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Old 02-24-2013, 07:09 PM   #99
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Tues 2/19

standing db press 20x10 30x10 40x10 45x5 50x5/5/5/5/5

bench 135x5/5 185x5 225x5/5

db rows 100x10/10

front raise 2x10

pressdowns 100x7/7/7
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Old 02-24-2013, 07:12 PM   #100
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Thu 2/21

18" dl's 245x3/3 445x1 515x3/3/3

24" dl 445x1 535x1 645x1 lower back fried at this point

farmers hold til failure

spread eagle sit up's 2x10
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