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Old 01-13-2014, 08:43 PM   #21
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Nice job wb! Lots of work going on
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Old 01-13-2014, 09:47 PM   #22
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Killing it. Nice PR WB.
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Old 01-14-2014, 12:17 PM   #23
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PR = WIN!
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 01-15-2014, 07:43 PM   #24
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Thanks Men!

Wednesday, January 15. 2013
Week 1 - Dynamic Squat/Dead

Squat
45x5
70x5
95x5
120x3
--------
10x2x140 (55%)

Deadlift
135x5
--------
10x1x160 (55%)

SLDL
60 x 10
70 x 10
80 x 10
*Legs were locked, didnt pull from the floor, just bent over and came back up. Used the pre-set barbells... Program asked for Reverse Hypers, but gym doesnt have one so I'll substitute these instead

DB Side Bends
40 x 10
50 x 10
60 x 10

Hanging Leg Raises with Bent Knees
3x10 x BW
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Last edited by WilldBill88; 01-15-2014 at 07:45 PM.
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Old 01-16-2014, 10:34 AM   #25
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Congrats on the PR WB!

Solid dynamic session too.
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Old 01-16-2014, 10:36 AM   #26
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Keep up the great work.
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Old 01-16-2014, 05:45 PM   #27
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Thanks guys, Liking the program so far. Using new exercises; I'm learning different weaknesses about my body.

Thursday, January 16th. 2014
Week 2 - Dynamic Effort Bench Press

Speed Bench
45x5
70x5
85x3
8x3 x 95 (60%)
1x2 x 110 (70%)

Low Pin Press
95x3
110x3
125x3 (+10lbs from last week)

DB Bench Press (Palms facing each-other)
20's x 10
25's x 10
30's x 10
35's x 10 (+10lbs)

DB Bent-Over Rows
30's x 10
35's x 10
40's x 10
40's x 10 (+5lbs)

Tricep Push Downs (straight bar)
4x12
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Last edited by WilldBill88; 01-16-2014 at 05:47 PM.
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Old 01-17-2014, 06:17 AM   #28
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tons of good work WB, how do find squat deadlift and sldl all in the same session.
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Old 01-17-2014, 06:40 PM   #29
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Thanks Lee! Its tough, but with the lower training percents it makes it a little easier than it sounds. Low back was definitely fatigued.
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Old 01-18-2014, 08:59 PM   #30
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Saturday, January 18. 2014
Week 2 - Max Effort Squat/Dead

Another Brutal training session...

Squat
45x5
70x5
95x5
120x5
145x5
170x5
195x5
225x5 (+5lbs from last week)

GHR's
4x10 x BW

DB Lunges (Walking - 4x10/leg)
BW x 10
5's x 10
10's x 10
15's x 10 (+5lbs)

Back Raises (2 Sec. Holds)
4x10 BW

Sit-Ups with Feet Anchored (Hands/Weight behind head)
BW x 10
5lb x 10
5lb x 10
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