Strong(er) log .........copyright criminal

[King Silverback]

Thats Great my Friend!!! Keep the way they felt in your mind, see it, believe it, DO IT!!! Your gonna do Fantastic Brother!!!

 

[WantItBad]

11-18-09
squat low box
45x10
135x10
185x5 (2 sets)
add bottoms
6x2@225+blues

Bench
135x10
185x6
233x3
253x3
273x3
283x3
add 44 f6
283x3 no touch
327x3 touch 3rd
337x3 (3 sets)

push downs
3 sets

dimel deads
3x20@233

lat pulls
3 sets


Benching felt good wrist and elbow are sore on the left

 

[WantItBad]

Thanks Arch when the weights start to get heavy I need to keep those thoughts. Will be in the 500+ soon

 

[WantItBad]

11-20-09
Zercher squattttttttttt
45x10
95x10
135x10
185x10
225x10 PR

Speed Bench
warm ups
6x3@155+ 62lbs of chain (illegal, comp, Narrow)

Strait bar skull crushers
45x10
55x10
75x10
85x10 (3 sets)

Pin Pulls Lowest pin mid shin about 3 inches of ground
all weight plus mini and monster monster streched across so that 4 bands across
135x3
225x3
315x1
335x1
365x1
405x1 hardest deadlift i think i have ever done

Tbar row
3 sets

DB Curls
3 sets

 

[King Silverback]

Awesome workouts, and Incredible weights!!! I hear ya about the Deads, my best Dead was 515 and I felt like my insides where fallin out, LoL!!!

 

[WantItBad]

I think i had about 150lbs of band tension plus the 405

 

[King Silverback]

I think i had about 150lbs of band tension plus the 405

SEE!!! I told you you where gonna be fine!!! Thats a Freak Of Nature Pull my Friend!!!

 

[WantItBad]

11/22/09

Squat
135x10
185x5
225x5
add 48 ipf king V
315x3
365x3
405x3
455x3
495x3 PR

Narrow GM
135x10
185x10

DB Bench
45x10
65x10
85x10
110x8 PR

Seated DB Press
45x15
65x10 (2 sets)

Lat pulls

3 sets



Did not do SLDL because my back was super fatigued


Video soon

 

[WantItBad]

YouTube - squaaaaaaatssss 009

 

[WantItBad]

11/25/09
box squat
barx10
135x10
185x5
225x3 (3 sets)

Bench
135x10
185x5
add foam roller
225x5
275x5
no foam roller add rev green fully unloaded at lockout
327x3
357x3
377x1

Strait bar skulls
95x6 (2 sets)
105x6 (2 sets)

Low Row
130x10 (2 sets)
170x10 (2 sets)

Dimels
3x20@225

Curls

Not lifting the rest of the week
__________________

 

[King Silverback]

GREAT workouts!!!

Happy THanksgiving my Friend!!!

 

[WantItBad]

Just ordered a custom TRX im such a whore

 

[WantItBad]

11/30/09

Squat
135x10
185x5
225x5
add rev green
375x3
315x3
add metal king v bottoms
405x3
455x3
495x3
515x3
525x3
545x3

Narrow GM
3x10@135

db bench
3x10@85

db oh press
3x10@55

Low row
3 sets


Notes

-bands were full unload 6 inches from the top
-545 felt good speed was ok form was off
-low back is starting to feel better

 

[King Silverback]

"MONSTER" plain and simple!!!

 

[WantItBad]

"MONSTER" plain and simple!!!

Thanks Arch!!!!!!

12-2-09

Box squat
135x5
185x5
225x5
add 34 trx bottoms
10x2@225 + green

Bench
135x8
185x3
225x3
275x1
add rev green about 0 right at the top
315x1
325x1
345x1
365x1
380x1 PR
315x6

Push downs
5x10

Tate Press
5 sets

pull downs
5 sets

curls

notes
-34 TRX was a free gift going to use it as a training suit seeing as i got a 33 on the way
-speed was good on squats
-bench felt good back in the shirt next week
-back to a 4 day split next week

 

[King Silverback]

EXCELLENT Bench my Friend, solid rest of the workout too!!!

 

[WantItBad]

12-4-09

Deadlift
135x3
225x3
275x3
315x1
405x1
455x1
505x1
550x1 PR real ugly

Curls

side laterals

Shrugs



notes
-550 was ugly
-the rest of the lifting was to fill out the shirt for the night haha
-my buddy buried 585 raw dog squat tonight

 

[King Silverback]

Ugly??? You HIT the lift right??? Sounds beautiful to me!!!

 

[WantItBad]

12-7-09
bench
45x10
135x10
185x5
225x3
275x1
add 44 f6
315x1 2board
335x1 2 board
all are to chest now
355x1
365x1
375x1
385x1
405x1PR
405x1

raw 4 board
315x5 (5 sets)

Chest supported row
1plate+mini band
5 sets

Pushdowns
5x10

Notes
-Well must change bench goal for my next meet
-training my bench westside style from here on out
-gucci

 

[King Silverback]

AWESOME Bench and HUGE PR my Friend!!!

 

[WantItBad]

12-8-09

squat
135x10
185x8
225x5
275x3
315x1
add bottoms
405x1
495x1
straps up
515x fold
straps down
515x1
535x1

gotta get **** figured out but i think i got it now

zerchers
135x12
185x12
225x12

shrugs
3 sets


notes
-Horrible day

 

[King Silverback]

I would LOVE those #'s my Friend, I think your bein too hard on yourself!!!

 

[Seanp156]

Where have you been? Haven't seen a session in a while.