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Old 03-28-2012, 05:09 PM   #41
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Tuesday:

All weights were light today, focus on just getting blood into the muscles.

Face pulls 3x20

standing lat pressdowns 3x10

underhand grip lat pulldowns 3x10

bb curls 3x10

hammer curls 3x10

ez bar skulls 3x10

tricep pressdowns 3x10

side laterals 3x10

grip machine negatives

Wednesday:

squat w/u then 290 x4 x 5 sets

bench w/u then 185 x4 x 5 sets

overhead press w/u then 140 x4 x 5 sets

reeves dl 135x3 185x3 235x1

dl lockouts 425x1 515x1 605x1 (pretty high above knees so its not as impressive as it looks on paper)

incline db press 40x15 50x15

tricep pressdowns 2x30
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Old 03-28-2012, 08:40 PM   #42
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Quote:
squat w/u then 290 x4 x 5 sets
Solid volume.

Quote:
reeves dl 135x3 185x3 235x1
I see a lot of people doing this lately. Making me what to give it a try.
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Old 03-30-2012, 04:37 PM   #43
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Thursday:

yoke 280x90/90' 480x90/90'

farmers holds 220x30sec 290x15sec/15sec 220x30sec

Friday:

15" dl 245x3 335x3 425x60sec x 11

log press lockouts (lower log from last time) 140x3 160x1 170x1 180x1 185xmiss 180x1 170x3

v bar chins 6/5/5

step ups w/40# kb per hand 3x110 each foot leading

tri pressdowns superset w/hammer curls 3 sets 20 reps tri/15 reps hammer curl
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Old 03-30-2012, 06:34 PM   #44
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Originally Posted by BendtheBar View Post
Solid volume.



I see a lot of people doing this lately. Making me what to give it a try.
The limiting factor is the fingers. Not strength-wise but the edge of the plates dig into them so hard it feels like they are going to be torn off
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Old 03-31-2012, 10:55 AM   #45
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I have plates with handle holes, so to speak. I don't think I'd want to try them without. My short, fat fingers wouldn't like it much.

Quote:
farmers holds 220x30sec 290x15sec/15sec 220x30sec
Haven't seen anyone do these types of static holds before. Seen barbell, but this is a solid alternative. Thanks for the idea.
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Old 04-02-2012, 04:31 PM   #46
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Working 12's this week, getting up at 1am so I'm cutting it short but to the point.

Sunday:

log press 90x5/5 140x5 160x5 165x5 170x5

front raises 25x10 3 sets

tricep pressdowns 50# x 3 sets of 20


Monday:

squats 150x3 200x3 250x3 300x3

15" dl 245x3 445x3
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Old 04-02-2012, 06:04 PM   #47
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Keep crushing it.
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Old 04-05-2012, 04:19 PM   #48
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Tuesday:

grip machine negatives ala Joe Kinney Mr.#4 gripper closer 20/10 reps per hand

Wednesday:

log press lockouts 90x5/5 140x1 160x1 170x1 180x1 190x1 200x1 huge post injury pr on this, missed 185 last time at this height

db flyes 30x10/10/10
rope pressdowns 40x20/20/20
side laterals 20x10/10/10

Thursday:

15" deadlifts 245x3 445x1 495x1 545x1/1 565x1

sandbag pick and carry 200# x 120'

farmers pick and hold 220x30 sec 270x ~10 sec
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Old 04-05-2012, 06:14 PM   #49
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Quote:
200x1 huge post injury pr on this, missed 185 last time at this height
Great bump. Strong deadlift work too.
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Old 04-11-2012, 05:38 PM   #50
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Saturday:

I'm having some elbow issues with my right elbow, popping on the descent of overheads and benching. I decided to try some board presses to get some benching in without going too far down.

4 board 135x5 185x5 225x5 275x3 315x1

3 board 135x5 185x5 225x5 275x1

The 315 was a huge post injury pr, even tho it was only down to a 4 bd, my left tricep was more than able to press the weight back up.

Monday:

ssb squats 150x5 200x5 250x5 300x5

rope tri pressdowns 40# x20 x 5 sets

Tuesday:

log press 90x5/5 140x1 160-miss? 150x5 singles

strict military press, heels touching 95x5 115x5 125x5 135x5

military press negatives, took bar off top pins and lowered slowly 195x1 175x1 first time trying this, kind of fun

Wednesday:

face pulls 3 sets x30

lat pulldowns 160x7/7/7

underhand grip pulldowns 160x7/7/7

stiff arm lat pressdowns 60x7/7/7

db rows 100x10/10 each arm

db curls 3x10

hammer curls 2x15

one arm rope pressdowns 2x15
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