Applied Science Methodology

[OneMorePlate]

Originally Posted by bruteforce

Looking strong. Keep smashing!

Thanks Brute, just saw your meet results, Awesome Job!

Originally Posted by BendtheBar

Smash that bench!

Thanks for the motivation BTB. Smashed hit last rounds CGB PR first week into this cycle.






Bench ME CGB
Bar 15,15,25
95-5
165-5
220-3
265-3
295-1
320-1 tied PR

Band Push downs
heavy,Avg,dbl minis

L-tricep Ext
25reps

Will do bent over rows later tonight just to move the blood in the region. Put on elbow sleeves for the 320 set wish I hadn't messed up the feel of the rep.

You can skip to 2:10 for the lift.

http://http://www.youtube.com/watch?v=vGep7RP-nUM

http://http://www.youtube.com/watch?v=vGep7RP-nUM

[OneMorePlate]

Squat DE
115-5,5,5
175-5
195-2,2,2,2,2,2,2,2,2

225-20 stopped

GHR's Red Band
10,10,10

Leg Ext
210-20,20

Calves
3s

Focused on form today didn't have a plan for assistance going in opted to go with a high rep set for more practice my squat. Legs are blown, doms will pay me a visit for sure. All Good.

[EliteDreams]

Its all very good.

[jdmalm123]

Originally Posted by OneMorePlate

opted to go with a high rep set for more practice my squat. Legs are blown, doms will pay me a visit for sure. All Good.

Yeeeeeehaaaaaww!

That's the way to work those quads!

[MikeM]

Nice work. Close grip PR and 20 rep squats, doesn't get any better than that.

[ravimolasaria]

Originally Posted by OneMorePlate

Bench ME CGB
Bar 15,15,25
95-5 165-5 220-3 265-3 295-1 320-1 tied PR

L-tricep Ext
25reps

320 on CGB is a sure winner OMP ... keep progressing buddy ... Strong work ...

Originally Posted by OneMorePlate

Squat DE
115-5,5,5 175-5 195-2,2,2,2,2,2,2,2,2
225-20 stopped

GHR's Red Band
10,10,10

Leg Ext
210-20,20

Killer 20 reo set ... great going keep up the good work ...

[OneMorePlate]

Originally Posted by EliteDreams

Its all very good.

Thanks ED, You know use we always want more. lol

Originally Posted by jdmalm123

Yeeeeeehaaaaaww!

That's the way to work those quads!

Lower quadrant is sore today. Not crippling bad lets just say the complaint box has been filled by my whole lower half. sweet!

Originally Posted by MikeM

Nice work. Close grip PR and 20 rep squats, doesn't get any better than that.

Thanks Mike, Lost my left elbow on the press again, going to have to tie a rope to my other arm and make it figure out the correct path its suppose to be on.
Want to get a 350 CGB but its a little ways off right now.

Originally Posted by ravimolasaria

320 on CGB is a sure winner OMP ... keep progressing buddy ... Strong work ...

Killer 20 reo set ... great going keep up the good work ...

Thanks Ravi
Lifting heavy has its price, the more I lift the more my grocery bill costs.

[BendtheBar]

Solid work hombre.

[OneMorePlate]

Bench DE
wu's
115+ Avg Bands-3,3,3,3- 2.0-2.3 avg time per set
135+ Avg Bands-3,3,3- 19.-2.0 avg time per set. quicker heavier go figure??

Floor Press
235-5,5,5,5

Yates Rows
245-8
265-8
285-8
225-20

L-Tri Ext.
24r, added 20lbs 22r

Daughter worked the stopwatch, wanted to see what kind of speed so timed them. Actually surprised me the 135 sets were that fast. Probably need to bump up the weight a little bit on speed day. The 285 & 225 row set got my heart going pretty good pace.
Bank It!

[jdmalm123]

It's like checking in on Hercules (if he blogged his workouts!)