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Old 05-26-2012, 10:09 AM   #221
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Friday 5/25/12 SQ/DL accessory(WK 4)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 75x12, 105x12

Front Squats(paused on a low box)
45x5
135x3
185x3
225x1
245x3
275x1
225x3
185x5

Prone Leg Curls
50x3x12
Glute Machine(1 legged)
44x3x12
each leg

Hammer Calf Presses
270x3x20(2 legged)
140x2x20(1 legged)

Ab Wheel
2 sets of 10
Standing Cable Crunches
100x2x15

(That was it, good workout. I normally do deadlifts on this day but with the glute injury deadlifts aint happening at the moment. Front squats felt strong today. The reason I do them to a box is because I tend to go down way to low on them and it makes my knee joints really sore and the box keeps them feeling healthy.)
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Old 05-28-2012, 07:42 PM   #222
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Monday 5/28/12(WK 5)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x12
Pulldowns: PL5x12, PL7x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x3(DD shirt) 2 board
400x1(DD shirt) to chest, Planned opener

Close-Grip BP(thumb-length from smooth)
225x2x5

Chest-Supported Rows(plate loaded)
35x12
45x12
55x12
10x2x8(one-armed)
Rear DB Raises
10x12
15x12
20x12

(Very good workout. 400 felt really easy, and I am planning on opening up with that. Goal is 450 Bench.)
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Old 05-29-2012, 09:58 AM   #223
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Originally Posted by muscle_g View Post
Monday 5/28/12(WK 5)

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x3(DD shirt) 2 board
400x1(DD shirt) to chest, Planned opener

Close-Grip BP(thumb-length from smooth)
225x2x5

(Very good workout. 400 felt really easy, and I am planning on opening up with that. Goal is 450 Bench.)
superb lifting muscle_g ... 400 lb bench ...
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Old 05-29-2012, 02:27 PM   #224
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superb lifting muscle_g ... 400 lb bench ...
Thanks dude , the goal is 450 at the meet on June 9th
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Old 05-29-2012, 02:50 PM   #225
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Doing some great work G, keep it up and good luck at the meet!
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Old 05-29-2012, 06:22 PM   #226
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Very good workout. 400 felt really easy, and I am planning on opening up with that. Goal is 450 Bench.
Make it happen!
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Old 05-29-2012, 08:53 PM   #227
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Originally Posted by big_swede View Post
Doing some great work G, keep it up and good luck at the meet!
Quote:
Originally Posted by BendtheBar View Post
Make it happen!
Thanks guys




Tuesday 5/29/12 Squats(WK 5)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse Hypers: 45x15, 55x15

SSB Box Squats(legal depth) walked out
50x5
140x3
230x2
320x1 added belt
370x1 added light Briefs
390x1 previous PR
410x1, 20lbs PR!!!
345x2, 3 sets

1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx12
each leg

Reverse Hypers
70x12
95x12
120x12
Adducter/Abducter Machine
100x20
125x20
both in & out

Seated Calf Raises
140x3x20(2 legged)
50x2x20(1 legged)

Lying Weighted Ab Machine
30x20
35x20
40x20
45x20
Side Cable Crunches
90x20
100x20
110x20

(Great workout today!! Squats are feeling really strong. Also I feel like I had a little more in me but the walk out with the SSB is something else lol.)
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405/315/475 Raw

Training log
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Old 05-30-2012, 12:06 PM   #228
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Smashing PRs. Well done man.
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Old 05-31-2012, 07:09 PM   #229
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Originally Posted by BendtheBar View Post
Smashing PRs. Well done man.
Thaks BTB



Wednesday 5/30/12 Aux(WK 5)

Straight-Arm Pulldowns(w/fat-bar attachment)
40x12
50x12
60x12
70x12
Face Pulls
40x12
50x12
60x12
70x12

Williams Shrugs(static hold)
60x12
75x12
90x12
4-Way Neck Machine
20x2x15(front)
25x2x15(sides)
30x2x15(back)

Seated Crunch Machine
100x3x20

Calf Presses(on leg Press)
160x3x20

Reverse Ez-Bar Curls
25x3x20

Recumbent Bike: 15mins

(That was it, good workout. Wednesday's are used for light auxilliary work and I'll usually do some cardio on this day too.)
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Training log
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Old 05-31-2012, 07:10 PM   #230
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Thursday 5/31/12 Declines(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x12
Pulldowns: 75x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
325x6, 2 sets
305x8, last rep paused

Seated Cable Rows
100x12
125x12
150x12
60x2x10(one-armed)
Rear Delts on Pec-Dec(old school pec-dec)
30x12
40x12
50x12
DB Shrugs(static hold, hook grip)
60x12
70x12
80x12

Hammer Curls
20x12
25x12
30x12
Life Fitness Tricep Machine
50x12
60x12
70x12

(Good workout, all decline sets felt strong. Meet is next weekend so I didn't go any heavier then this on declines.)
__________________
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Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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