No Plateaus: B-Dubs PR Continuum

[bwys61]

7/2/09

Dynamic Legs Day

Deloading after 2 week circa max

275+Average x 2 x 6

Speed Pulls

205 x 1 x 6
295 x 1
385 x 1

Reverse Hypers

230 x 15 x 3

Box Jumps
24" x 5
29.5" x 5

Pullups
BW x 10, 5, 4

10 count negatives x 3

Hyper Pulldowns on Vectis

Lever + 110 Midload
x 10
x7
x5

Straight Legged Band Situps

Mini x 15 x 3

[BendtheBar]

Nice speed pull with the 385.

[bwys61]

It hurt. I am deloading the legs these next 2 weeks on the dynamic effort day, but felt that the 205 wasn't challenging enough, so I got stupid with it.

[BendtheBar]

I tend to get stupid quite often when working posterior chain, especially squats and deads.

[bwys61]

7/3/09

Max Effort Upper

Incline Bench

275 x 1
305-miss
285-miss

There's a new quest. A lot of different variables for not being on top of incline this week.

Bench Flush

225 x 22(PR)

JM Presses

135 x 10
185 x 10
225 x 9

Yates Rows Superset with FT Face Pulls

185 x 10 x 4(2 overhand, 2 Curl Grip)

95 x 10 x 3

DB Nosebreakers

80s x 10
80s x 4
50s x 10 x 2

Slosh Pipe Carry

Slosh Pipe Bradford Presses x 20

Blast Strap Variety of Pushups, Flyes, and Fall outs
sets of 10

Mocro Mini Band Side Raises and L Raises

15 x 2 each

[RickB]

That's really awesome on the 225 x 22!!!! Woot!

[bwys61]

Thanks

Heres some video from last week.

[bwys61]

Heres the 225 reps

[bwys61]

7/4/09

GPP

Lunges
10 x 1

Band Reverse Hypers

2 Light x 20 x 3

Suspended(by 2 light bands on Vectis) Rows
10 x 3

Suspended(by 2 light bands on Vectis) Pushups
15 x 3

Average Band Circuit

Back movements 15 x 3

Standing Abs 25 x 4

Tricep Extensions 30 x 2

FT Flyes

100 x 15 x 4

[bwys61]

7/5/09

DB Bench Press superset with Lat Pulldowns
95s x 20-11-9-10

90 x 10 x 3

Unstable Bench Press superset with Reverse grip Lat Pulldowns

95 x 10 x 3

90 x 10 x 3

Decline Bench Press superset with Rear Delt Flyes
135 x 10
185 x 5
235 x 5
185 x 10
135 x 10

12s x 10
20s x 10
30s x 10
40s x 10