Disciple X, One Day I'll Be Strong...

[Disciple X]

2-6-13

Fat bar bench
70x10,5,5
120x5
160x5
210x5
230x5

Close grip inclines
45x5
95x5
135x5
185x5

Shoulder press
45x10
95x5
115x5
140x2

Pec deck
60x50

Rope pressdowns
50x50

cable side raises
10x15,12 each side

Barbell complex (deadlift, hang clean, front squat, press, back squat, push press)
85x6
95x6
105x3
115x3
135x3

Pec felt decent tonight.... Right shoulder was a little off... dont know if it had anything to do with the pec strain... barbelll complexes at the end about kicked my butt. I need more conditioning work

[jdmalm123]

Comprehensive lifting there.

way to finish with a complex!

[Disciple X]

Originally Posted by jdmalm123

Comprehensive lifting there.

way to finish with a complex!

Yrah man. Putting in the work!

[J_Byrd]

Originally Posted by Disciple X

2-6-13

Barbell complex (deadlift, hang clean, front squat, press, back squat, push press)
85x6
95x6
105x3
115x3
135x3

Pec felt decent tonight.... Right shoulder was a little off... dont know if it had anything to do with the pec strain... barbelll complexes at the end about kicked my butt. I need more conditioning work

I use to do these alot as part of my track workouts. Always enjoyed them.

[SecondsOut]

Originally Posted by Disciple X

Barbell complex (deadlift, hang clean, front squat, press, back squat, push press)
85x6
95x6
105x3
115x3
135x3

Pec felt decent tonight.... Right shoulder was a little off... dont know if it had anything to do with the pec strain... barbelll complexes at the end about kicked my butt. I need more conditioning work

been lookin to add some variation to my routine, and i forgot about these. i might add it to my regular split, like make the entire workout several sets of this. cool idea

wow, doing it at the end must've felt like a death match.

[BendtheBar]

Taking the hammer to chestville. Have a great weekend.

[Disciple X]

Originally Posted by J_Byrd

I use to do these alot as part of my track workouts. Always enjoyed them.

I like this a lot better than other types of conditioning...

Originally Posted by SecondsOut

been lookin to add some variation to my routine, and i forgot about these. i might add it to my regular split, like make the entire workout several sets of this. cool idea

wow, doing it at the end must've felt like a death match.

It was tough but it felt good.

Originally Posted by BendtheBar

Taking the hammer to chestville. Have a great weekend.

Week aint over yet pullin big tonight!

[BendtheBar]

Big pull, make it so.

[Disciple X]

2-8-13

Sumo rack pulls- below knees- beltless- hook grip
275x3
315x3
365x3
385x3
405x1
Added straps
425x3
455x3
500x5 PR!

Pullups
30 reps

Face pulls
100x15
120x15
140x10

Hammer shrugs
315x20
405x20
495x20

Ab wheel- bumper plates on back
35x2 + 25x2 + bw x6

Leg raises x 15

Static holds- double overhand
225 for 19 sec
225 for 23 sec
275x10 sec
275x27 sec (over under)

Barbell complex (powerclean, thruster, back squat, btn push press)
95x6
135x3
155x2
175x1
185x1

Brutality!!!

[SecondsOut]

Originally Posted by Disciple X

2-8-13

Sumo rack pulls- below knees- beltless- hook grip
275x3
315x3
365x3
385x3
405x1
Added straps
425x3
455x3
500x5 PR!

Static holds- double overhand
225 for 19 sec
225 for 23 sec
275x10 sec
275x27 sec (over under)

grats on another PR. never did static holds like that, that's a good idea.