DLDave

Probably 450-500 of tension at the top. He was working by himself. I'm planning to do heavy singles this week.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

5/6 Lower

45 degree leg press
450 x 12
540 x 12
720 x 12
810 x 12

Static barbell hold
225 x 30 sec
315 x 30 sec
405 x 15 sec

Pullthrus
110 x 10
120 x 10
130 x 10
160 x 15

Standing Ab pulldowns
4 sets of 15, worked up to 160

Hammer Curls
20 x 12
30 x 12
40 x 12

45 degree back extension
BW x 10
add 25 lb plate behind head
3 sets of 10

Back was toast after this. Added some direct quad work as this has been neglected for awhile. Unfortunately can only fit 9 plates per side on this leg press.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

5/8 DE Bench

Speed Bench w/ mini-band looped under bench
205 for 6 sets of singles

Flat Bench w/ 25 lb plate suspended by mini-band on each side
185 bar weight (+50 suspended) for 3 sets of 5

Pulldown w/ V-grip to face
130 x 10
140 x 10
150 x 10
160 x 10

Rear Delt Flyes
130 x 10
150 x 10
190 x 10
210 x 8

Straight-bar tricep pushdowns (supersetted with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 12

Face pulls
80 x 10
100 x 10
120 x 10
140 x 10
160 x 10

Machine shrugs
90 x 12
180 x 12
270 x 12

It's been quite awhile since I've done the suspended plate bench thing, and it really hammers the stabilizers as the swinging and bouncing plate really pulls the bar around. These are typically done with kettlebells, but there are none at this gym so I used plates with handles and ran the bands through top handle. Threw some shrugs in at the end as I had some time left, but didn't go too heavy since I'm going to be carrying 600+ pounds up there tomorrow for squats.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

sick work dave! working with 205 banded for speed? DAMN MAN! that's gotta transfer over NICELY!

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PeteTheGreek

Tomorrow we hit triples and then we're going to a heavy single. Briefs and belt only. Loser has to tell CV he doesn't know how to train. 50 lb rule in effect for bodyweight difference, which means you better come up with something in the neighborhood of 700, hehe.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

Triples? I'm the only dumbass that runs myself out of gas doing triples

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

All bets are off. I don't think I'll be able to get my shoulders under a straight bar today. May have to use the cambered bar.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

5/9 Squat

Foam box squat w/ straight bar
325 + 200 in chains for 1 set of 5
375 + 200 in chains for 4 sets of 2
415 + 200 in chains for 4 sets of 2
465 + 200 in chains for 1 set of 2

Speed pulls against doubled mini's
275 for 6 singles
315 for 1 single

Today was apparently chain day at the gym as there were 4 separate groups doing the same chain/foam squat workout while I was there, which the big guys had done earlier in the day. So I didn't get my heavy singles in, but these guys know a hell of a lot more about squatting than I do so I'm glad to go with the flow. First time I've squatted with the foam cushion on top, not sure I was sinking down far enough on all the sets. The squats took forever, so ran out of time and will need to pick up a few things tomorrow.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

5/10 Extra workout

Stationary bike
15 min @ 70 rpm

Standing pulldown abs
4 sets of 15, worked up to 160

Hip Abductor/Adductor
worked up to full stack (305) x 15 on each

Torso rotator (obliques)
3 sets of 10, worked up to moderate weight

Weighted ab crunches
3 sets of 10

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

5/11 ME Bench

Flat bench
225 x 5
275 x 3
315 x 1
Add Inzer DD shirt
365 x 3 (3-board)
405 x 3 (3-board)
455 x 3 (3-board)
495 x 0 (3-board, wtf?)
500 x 3 (3-board)

Floor pin presses
225 x 5
315 x 5
405 x 5
495 x 3
585 x 3
675 x 2.5

Seated horizontal plate-loaded row
1 plate for 10 reps
2 plates for 10 reps
3 plates for 12 reps
4 plates for 10 reps

Don't know what happened with the 495 bench attempt, left arm gave out about halfway down. Think it was a combination of not squeezing the bar tight enough and bringing it down too high. Maybe someday that damn arm will be fully healthy. Not sure I got the last pin press rep fully locked out, but I was pressing the bar for about 5 seconds and it wasn't going any higher. Last heavy bench day for a few weeks, leave for a week vacation next weekend, then have 4 training weeks until June 22 meet.

My log: http://www.ironmagazineforums.com/on...ining-log.html