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Old 06-20-2008, 02:42 PM   #4801
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Join Date: Nov 2004
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DE Deadlift

Speed Deadlifts
135lbs x 8
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
275lbs x 6 sets x 1 rep - 1 min RI

Glute Ham Raise
BW x 3 sets x 10 reps - 2 min RI

Declined Situps
+35lbs DB x 8
+65lbs DB x 3 sets x 6 reps

Farmer's Walks
80lbs DB's x 3 round trips total

stretch



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Old 06-22-2008, 03:42 PM   #4802
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ME Bench

Decent session today.

Close Grip Bench Press
45lbs x 12
45lbs x 15
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
215lbs x 5 - CG PR
215lbs x 5
225lbs x 5 - CG PR
225lbs x 5

Had a lift off on the 225 sets, seemed to help a lot

Face Pulls with Rope
#10 x 14
#13 x 10
#15 (stack) x 12
#15 (stack) x 12

Incline DB Press
55lbs x 6
70lbs x 8 (wrist wraps on)
70lbs x 8

Rear Delt Flies
15lbs x 12
15lbs x 12

Standing Piston Pushdowns with miniband
mini x 60 alternating
mini x 36 alternating
mini x 25 alternating

12 mins incline treadmill walking

stretch, rotator cuff work & band pull aparts

Taking a max pull from the floor tomorrow



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Old 06-23-2008, 06:38 PM   #4803
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ME Deadlifts

Shitty day today... 435 felt quite a bit heavier than it should have.

Conventional Deadlifts from floor
135lbs x 10
135lbs x 6
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 1
405lbs x 1
435lbs x 1
475lbs x 0 - got maybe an inch off the floor

Cybex Leg Press
180lbs x 8
360lbs x 6
450lbs x 6
450lbs x 6
540lbs x 6

Standing Rope Cable Crunches
90lbs x 12
110lbs x 6
100lbs x 10
100lbs x 10

Standing Hammer Curls
45lbs x 6 per arm
35lbs x 10 per arm

HS machine curls
+45lbs x 8
+80lbs x 8
+90lbs x 5

stretch & grip work



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Old 06-25-2008, 06:27 PM   #4804
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DE Bench

Speed bench w/ mini's anchored to 90lbs DB's
45lbs x 15
45lbs x 12 added bands here
95lbs x 6
115lbs x 3
Close Grip
135lbs x 3 sets x 3 reps

Mid grip
135lbs x 3 sets x 3 reps

Wide Grip
135lbs x 3 sets x 3 reps

Wide Grip Pullups
BW x 8
BW x 8
BW x 6

Standing Military Press on squat machine
+90lbs x 6
+140lbs x 4
+160lbs x 3 sets x 6 reps

T-Bar Lever Rows Wide Grip
+45lbs x 8
+70lbs x 6
+90lbs x 8
+110lbs x 8
+100lbs x 8

Barbell Skull Crushers
65lbs x 6
90lbs x 5 - PR
90lbs x 4 + 1 with assist
75lbs x 8

12 mins stationary bike



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Old 06-27-2008, 02:07 PM   #4805
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DE Squat

Quick one today... Tomorrow will be reverse band bench, maybe to a single, monday will be triples with 405 squats in briefs.

Speed Box Squats to parallel box
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 - wrist wraps on
225lbs x 6 sets x 2 reps - belt on 1 min RI's

Hyper Extensions
BW x 10
+25lbs x 8
+60lbs DB x 3 sets x 6 reps

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 15
170lbs x 15

stretch



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Old 06-28-2008, 02:10 PM   #4806
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ME Bench

Rev bands felt pretty good.

Flat Barbell Bench with Reverse average bands.
45lbs x 12 no bands
45lbs x 10 no bands
45lbs 6 no bands
135lbs x 6 - added bands
225lbs x 6
275lbs x 6 (belt & wrist wraps on)
315lbs x 3
365lbs x 1
385lbs x 1 - grinder
315lbs x 6
335lbs x 3
335lbs x 3

I'm guessing the bands deloaded about 100-120lbs at the bottom, not sure about the top, maybe around 40-60.

Cable Rows
120lbs x 12
130lbs x 12
130lbs x 12

Flat DB Bench
60lbs x 12
60lbs x 10

DB Side/Lateral Raises
20lbs x 10
20lbs x 10

Cable Pushdowns
70lbs x 12
70lbs x 12

14 min elliptical intervals

stretch, rotator cuff work, & pull aparts



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Old 06-30-2008, 07:47 PM   #4807
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ME Squat

I was hoping for 3 or 4 sets of triples with 405 today, but I felt a little shaky in the briefs... Still not really used to them and I'm a bit wobbly in the hole.

Barbell Free Squats
45lbs x 12
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (briefs on)
315lbs x 3
365lbs x 2
405lbs x 2
405lbs x 2
405lbs x 2
405lbs x 3 (3rd was a grinder)

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 6
225lbs x 10
225lbs x 10

Cybex Ab Crunch
#8 x 12
#10 x 3 sets x 10 reps

Barbell Curls
65lbs x 6
75lbs x 3 sets x 8 reps

stretch



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Old 06-30-2008, 08:53 PM   #4808
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squatting in the 400's for reps I see...



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Old 07-02-2008, 05:16 PM   #4809
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Location: Columbus, OH
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Clutch it like a cornerstone
Otherwise it all comes down
Justify denials and
Grip 'em to the lonesome end



Height: 5'11" | Weight: 155lbs
Bench:
175lbs | Deadlift: 265lbs | Squat: 235lbs

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Old 07-02-2008, 07:49 PM   #4810
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DE Bench

Speed Bench with mini bands anchored to 90lbs DB's
45lbs x 15
45lbs x 15
added bands
45lbs x 10
95lbs x 6
115lbs x 3
Close Grip
135lbs x 3 sets x 3 reps
Mid Grip
135lbs x 3 sets x 3 reps
Wide Grip
135lbs x 3 sets x 3 reps

Neutral Grip Pullups
BW x 3 sets x 6 reps

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 4
+180lbs x (2 plates) x 3 sets x 5 reps

Neutral Grip T-bar lever rows
+45lbs x 12
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

Barbell Skull Crushers
65lbs x 6
85lbs x 5
75lbs x 8

14 min stationary bike intervals

stretch, rotator cuff work & pull aparts



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Old 07-03-2008, 11:31 AM   #4811
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your workouts are godly.... mmmmmmmmmmmmm



Height: 5'11" | Weight: 155lbs
Bench:
175lbs | Deadlift: 265lbs | Squat: 235lbs

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Old 07-06-2008, 02:53 PM   #4812
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ME Bench

Flat Bench Press pinkies on rings
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
225lbs x 2
245lbs x 3 sets x 3 reps - weren't the prettiest reps, but I've done much worse before. Last set groove was good, but speed wasn't.

Cable Rope Face Pulls
140lbs x 9
130lbs x 12
130lbs x 12

Incline DB Presses
60lbs x 6
75lbs x 3 sets x 6 reps (wrist wraps on)

Peck Deck Rear Delts
90lbs x 10
110lbs x 10

Cable Pushdowns
70lbs x 15
70lbs x 15

rotator cuff work & pull aparts



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Old 07-07-2008, 06:09 PM   #4813
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ME Squat

First time using both my briefs, and my suit today (both are single ply). Went to a heavy high box.

45lbs x 12
45lbs x 12
135lbs x 8
135lbs x 6
185lbs x 6 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 5 (briefs and suit on)
315lbs x 3
365lbs x 3
405lbs x 2
455lbs x 1 - Equipped PR
510lbs x 1 - Equipped PR
555lbs x 1 - Equipped PR

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
245lbs x 2 sets x 8 reps

Standing Cable Rope Pulldowns
90lbs x 3 sets x 12 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch


405lbs x 2
YouTube - 405lbs x 2 High Box Squat warmup

455lbs x 1
YouTube - 455lbs x 1 High Box Squat

510lbs x 1
YouTube - 510lbs x 1 High Box Squat

555lbs x 1
YouTube - 555lbs x 1 High Box Squat



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Old 07-07-2008, 07:24 PM   #4814
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Nice squattin' Sean!



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Old 07-07-2008, 07:31 PM   #4815
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Good work man. How did that extra 100+ pounds feel on your spine?



"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson
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Old 07-07-2008, 07:36 PM   #4816
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Quote:
Originally Posted by DLDave View Post
Nice squattin' Sean!
Thanks.

Quote:
Originally Posted by Brutus_G View Post
Good work man. How did that extra 100+ pounds feel on your spine?
Not as bad as I thought it would. Walking it out, setting up, and reracking was probably the hardest part of the 500+ sets. Didn't really feel anything in particular on my spine/lower back because there's a lot of pressure everywhere, really.



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Old 07-08-2008, 11:47 PM   #4817
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new vids links:

YouTube - 405lbs x 2 High Box Squat warmup

YouTube - 455lbs x 1 High Box Squat

YouTube - 510lbs x 1 High Box Squat *

YouTube - 555lbs x 1 High Box Squat *



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Old 07-09-2008, 10:57 PM   #4818
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DE Bench

Speed Bench, Straight Weight
45lbs x 20
45lbs x 15
95lbs x 6
135lbs x 3
Close Grip
145lbs x 3 sets x 3 reps
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Neutral Grip Pullups
BW x 8
BW x 8
BW x 6

Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 10
+140lbs x 8
+140lbs x 8

T-Bar Neutral Grip Rows
+45lbs x 8
+70lbs x 7
+100lbs x 3 sets x 12 reps

DB Skull Crushers
25lbs x 12
25lbs x 9
25lbs x 9

20 mins station bike
10/20 resistance

stretch, rotator cuff work & pull aparts



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Old 07-11-2008, 06:00 PM   #4819
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Deadlift Day

Decided to try sumo deadlift with briefs since usually they tear my hips up raw.

135lbs x 8
135lbs x 6
225lbs x 5 (belt on)
275lbs x 3 (briefs on)
315lbs x 3
365lbs x 1
405lbs x 1
445lbs x 0 - got 4-6" off the floor, then held it shaking for 3-4 seconds

Reverse Hypers
+120lbs x 3 sets x 10 reps

Declined Situps
25lbs plate x 10
50lbs DB x 6
70lbs DB x 3 sets x 6 reps

DB farmer's Walk
70lbs DB's x 3 round trips

stretch & grip work

Bench day either tomorrow or sunday I'll be keeping it to 185-225 for sets of 5-8. Deloading next week, not sure if I'll go to the gym and keep it light or just do some band work at home. I start my internship as an IT intern on Monday.



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Old 07-11-2008, 08:49 PM   #4820
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Where's the internship at?



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Old 07-11-2008, 08:54 PM   #4821
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How often do you deload? Nice numbers one that equiped squat.



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Old 07-11-2008, 09:34 PM   #4822
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Quote:
Originally Posted by DLDave View Post
Where's the internship at?
Lakeshore Cryotronics


Quote:
Originally Posted by JailHouse View Post
How often do you deload? Nice numbers one that equiped squat.
I usually deload every 4-5 weeks. Thanks.



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Old 07-12-2008, 10:30 AM   #4823
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nice squatting



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Old 07-12-2008, 03:46 PM   #4824
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ME Bench

"Cardio Bench" day

Flat Barbell Bench
45lbs x 20
45lbs x 15
95bs x 9
135lbs x 6
135lbs x 3
185lbs x 10 (wrist wraps on) - rep PR
185lbs x 12 - rep PR
185lbs x 10

Dorsi Flexor Machine Rows
135lbs x 10
150lbs x 10
150lbs x 12

Dips
BW x 12
BW x 15
BW x 12

Wide Grip Lat pulldowns
130lbs x 10
150lbs x 3 sets x 10 reps

Bench Dips
BW x 20
BW x 15

20 mins elliptical

stretch, rotator cuff work & band pull aparts



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Old 07-21-2008, 07:33 PM   #4825
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ME Squat

Barbell Free Squats
45lbs x 15
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
315lbs x 6 sets x 3 reps ~ 2 min RI's

DB Romanian Deadlifts
60lbs x 8
70lbs x 6
80lbs x 8
80lbs x 10
90lbs x 6
90lbs x 6

Standing Ab Pulldowns
90lbs x 12
90lbs x 12
100lbs x 8
100lbs x 10

Seated Dumbbell Alternating Curls
40lbs x 6 per arm
40lbs x 6 per arm

stretch



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Old 07-23-2008, 08:09 PM   #4826
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Bench Assistance

Standing Barbell Military Press
45lbs x 2 sets x 15 reps
95lbs x 8
115lbs x 4
135lbs x 3 sets x 8 reps - 3 min RI's (wrist wraps on)

Mid/Close grip Chinups
BW x 8
BW x 7
BW x 5

Dips
BW x 12
BW +45lbs x 2 sets x 8 reps
BW x 20

1-arm DB Rows
60lbs x 8
75lbs x 6
80lbs x 3 sets x 6 reps

Barbell Skull Crushers
65lbs x 8
75lbs x 7
75lbs x 5

20 mins elliptical
10/20 resistance

stretch, rotator cuff work and pull aparts



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Old 07-25-2008, 05:33 PM   #4827
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DE Squat

Low Box Speed Box Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps (belt on)

Bulgarian Squats
30lbs DB's x 6
50lbs DB's x 3 sets x 6 reps

Hyper Extensions
25lbs x 8
65lbs x 8 (curl bar)
60lbs DB x 3 sets x 6 reps (curl bar too awkward)

Cybex Ab crunch
#8 x 12
#10 x 8
#12 x 2 sets x 6 reps

90* decline situps
BW x 20
BW x 10

stretch & grip work



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