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Old 12-08-2013, 09:17 PM   #21
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Good work. Keep smashing.
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Old 12-08-2013, 09:27 PM   #22
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I'm going to start speed back up again. The rep work has been doing good and hasn't been beating my elbow and shoulder up. You and me can hit these more often going into meet prep
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Old 12-09-2013, 07:45 AM   #23
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Quote:
Originally Posted by ZacWhalen View Post
12/5/13 Max effort bench press
Buffalo bar, full range raw- 145x3, 195x3, 235x3, 285x2, 325x1, 375x1, 395x1, 405x0
Weighted dips- 35lbs x 8, 70x8, 105x8
seated DB military- 50x10, 60x10x2, 70x8
dumbell pullover- 70x8, 80x8
Bicep machine- 3 sets of 8-12
Band pressdowns- 3 sets of 20ish
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12/6/13 Rep Squats
Buffalo bar squats- Warmups, then 435x2x2, 475x2x2, 515x2, 555x1
Safety squat bar front squats- 155x8, 205x6, 245x6
Reverse hyper- 4 sets of 10-12
Leg curl- 3 sets of 10
decline situps with bands- 2 sets of 12
side bends with kettlebell- 2 sets of 12
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Originally Posted by ZacWhalen View Post
12/8/13 dynamic effort bench
Bench against doubled mini bands- warmups, then 155x3x4, 185x3x4
Flat dumbbell press- 90's x 26 reps, 100's x 20 reps
pullups- 10, 25x6 x 2 sets
Dumbell tate press- 60x12, 70x12, 80x12
Side laterals/bent laterals- 30's x 8 reps each way x 3 sets
dumbell hammer curls- 3 sets of 10-12
Monstrous working ZW .. Destroying wts. consistently buddy ...
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Old 12-10-2013, 09:45 AM   #24
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Originally Posted by BendtheBar View Post
Good work. Keep smashing.
Thanks!!

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Monstrous working ZW .. Destroying wts. consistently buddy ...
Thanks! Trying to build some good momentum going into the meet
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Old 12-10-2013, 09:46 AM   #25
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Originally Posted by JimPhillips View Post
I'm going to start speed back up again. The rep work has been doing good and hasn't been beating my elbow and shoulder up. You and me can hit these more often going into meet prep
Yeah, i'm thinking every other week or every third depending on how I'm feeling.
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Old 12-11-2013, 10:33 AM   #26
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12/10/13 Rep Deadlifts
Doubles raw conventional from the floor, using a regular olympic bar with no flex...
135x3, 245x3, 335x3, 425x2, 515x2, 570x2 (pr) 585x1
Raw sumo speed pulls- 245x1x4, 295x1x4
Leg press- 3 sets of 10-12
Inner/outer hip machines- 2 sets of 20 each way
Reverse hyper- 3 sets of 10-12
Hanging leg raises- 2 sets of 12
Decline situps with a mini band- 2 sets of 12

Plan was to work up to a PR on the conventional doubles and shut it down, but the last set felt easy so I bumped the weight up a little bit. I was fine with the single, probably had another rep in me, but didn't want to take the chance of a miss. My raw conventional is usually around 100lbs lower than my geared sumo, so things are looking good there.

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Old 12-11-2013, 11:16 AM   #27
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Quote:
Originally Posted by ZacWhalen View Post
12/10/13 Rep Deadlifts
Doubles raw conventional from the floor, using a regular olympic bar with no flex...
135x3, 245x3, 335x3, 425x2, 515x2, 570x2 (pr) 585x1
Raw sumo speed pulls- 245x1x4, 295x1x4
Leg press- 3 sets of 10-12
Inner/outer hip machines- 2 sets of 20 each way
Reverse hyper- 3 sets of 10-12
Hanging leg raises- 2 sets of 12
Decline situps with a mini band- 2 sets of 12
"Things are looking good"... What the hell you want now ... j/k ... that's some serious working brother ... keep smashing the wts. ...
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Old 12-11-2013, 01:13 PM   #28
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Originally Posted by ravimolasaria View Post
"Things are looking good"... What the hell you want now ... j/k ... that's some serious working brother ... keep smashing the wts. ...
Haha, I always want more... I'm a greedy bastard lol.
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Old 12-11-2013, 09:33 PM   #29
BendtheBar
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Big PR. Congrats.
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Old 12-12-2013, 02:15 AM   #30
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Nice pulling.
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