Applied Science Methodology

[OneMorePlate]

DE Bench
wu's
155+ dbl S-mini's
3,3,3,3,3,3,3,3

CG Floor Press
185- 5
225- 5
245- 5,5

Yates Rows
225- 10,10,10
245- 10

Push Downs
3 sets

Kept some in the tank on all sets just laying the foundation.

[BendtheBar]

Looking good. Killing those rows.

[J_Byrd]

Originally Posted by OneMorePlate

Hey JB,

The O-Kill shirt.
Plan is 450 by summer and 475-485 by years end. Believe 100% that's going to happen barring any further injuries.
Training natural, well creatine cycled 8weeks on/4off and taking amino's, just shit loads of Beef n chicken does wonders.
Not going to win any bodybuilding contest eating like this but its good for powerlifting.

Thanks Brother.

Best of luck, do you train with a crew?

[OneMorePlate]

Thanks BTB.
Sticking with higher rep scheme here. Seems more like rehab work for the rear delts, seems to be helping. Usually go sets of 15 followed by 12 the following week then down to sets of 10, repeat cycle over.

[OneMorePlate]

Originally Posted by J_Byrd

Best of luck, do you train with a crew?

Have a group down in Ia. but don't make it down there enough. Think you know Corey have yet to train with him but he knows the guys.
Getting back to the level where its really beneficial to make the trip or find a group up here. I keep taking videos to catch things and improve form but don't know everything, a team would really help.

[BendtheBar]

Originally Posted by OneMorePlate

Thanks BTB.
Sticking with higher rep scheme here. Seems more like rehab work for the rear delts, seems to be helping. Usually go sets of 15 followed by 12 the following week then down to sets of 10, repeat cycle over.

I like 8-10 rep sets on them personally. I feel once I get to 3-5 rep sets things just feel too sloppy.

Anyway, keep killing it.

[J_Byrd]

Originally Posted by OneMorePlate

Have a group down in Ia. but don't make it down there enough. Think you know Corey have yet to train with him but he knows the guys.
Getting back to the level where its really beneficial to make the trip or find a group up here. I keep taking videos to catch things and improve form but don't know everything, a team would really help.

Yeah, its hard to lift with any gear and not have a group. If you ever need me to watch anything let me know.

[OneMorePlate]

Originally Posted by BendtheBar

I like 8-10 rep sets on them personally. I feel once I get to 3-5 rep sets things just feel too sloppy.

Anyway, keep killing it.

Agreed, I have a vid of doing 365 the reps had a little yo-yo form to them so haven't went that heavy again.

Originally Posted by J_Byrd

Yeah, its hard to lift with any gear and not have a group. If you ever need me to watch anything let me know.

That would be very helpful, Thanks JB. I'll send you some new one's soon.
ITMT need to hit a couple local meets maybe I'll find a group that is fairly close.

[OneMorePlate]

Squatz ME
ssb low box
Wu's
285-3
345-3
385-1,1,1

GHR's ss w/situps
Red Band
12,10
No Band
20

Incline situps
weighted 25lbs
25,20
No Weight
32

Would of done FS but knee is sore so gave it a little break. Core is toast.

[BendtheBar]

Keep killing them squats.