bull
Junior Member
Posts: 91
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Post by bull on May 20, 2008 21:10:15 GMT -5
5-20-08
Max Effort Bench
Warm Ups bar x 10 bar x 10 135 x 10 225 x 5 315 x 3 405 x 1
Work Sets
445 x 6 singles with press and rack command on all reps ( bar speed was crazy fast )
Close Grip Press with a 3 board
330 x 5 365 x 5 385 x 5 135 x 35 all the way to the chest / Triceps were smoking after this
Pushdowns / with monster mini looped behind my neck
176 x 20 176 x 20 176 x 20
Triceps are trashed and that's all I had tonight.
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bull
Junior Member
Posts: 91
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Post by bull on May 24, 2008 11:48:52 GMT -5
5-24-08
Speed bench / short easy day / saving it for tomorrow
warm ups bar x 10 135 x 10 225 x 10
speed bench
225+monster mini looped under the bench x 3 sets x 3 reps 275 x 3 sets x 3 reps
last week on speed bench I only used 225 (48.9% of 1 rep max ) and my reps were so fast and locked out so hard that it hurt my elbows. Today I used the purple band to try to slow it up at the top to prevent the elbow pain It seemed to work a little. Then I just used 275 (59.7% of 1 rep max ) straight weight and it seemed to work better. Next week I'm going to try 275 bar weight and a red mini band. this should work fine. I just hope I can keep the bar fast bar speed.
overhead cable tricep extentions 176 x 20 176 x 20 176 x 20
That's all I wanted to today. Still feeling beat up from the 6 singles with 445 on tuesday and I have a heavy deadlift session in Hickory with the Tribe tomorrow. I'm looking to hit some PR's I hope.
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bull
Junior Member
Posts: 91
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Post by bull on May 25, 2008 19:32:06 GMT -5
5-25-08
Reverse bands deads with the tribe in Hickory
135 x 3 225 x 3 315 x 3 405 x 3 495 x 1 585 x 1 675 x 1 725 x 1 765 x missed at lockout 765 x missed - I was fried 675 x 2 - wanted 3 but 2 was all I could muster
I did some abs - WHAT? yeah, that's right I said abs. It won't happen again !!!
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bull
Junior Member
Posts: 91
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Post by bull on May 27, 2008 20:34:04 GMT -5
5-27-08
Max Effort bench
Warm up sets bar x 3 135 x 3 225 x 3 315 x 3
Work sets- Pause with press command on all reps 405 x 3 405 x 3 405 x 3 405 x 3 405 x 3
Close grip bench off a 3 board 405 x 3 425 x 3 405 x 3
Tricep pushdowns 3 sets 10 reps
didn't have time for upper back because we had 4 new guys in the gym and I help train 3 of them. We have a new guy that's gonna be a force in the 242 class.
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bull
Junior Member
Posts: 91
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Post by bull on May 29, 2008 19:46:53 GMT -5
5-29-08
Reverse band deads from a 4 inch platform
315 x 3 405 x 3 495 x 3 585 x 1 675 x 1 765 x 1 800 missed
I'm fried from pulling heavy on Sunday.... Short and not so sweet. I'm learning to listen to my body and my lower back said "STOP" !!!
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Post by Brett Rapp on May 31, 2008 9:42:44 GMT -5
800 will come bull nice work i can`t wait to strat doing the rev band deads as well
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Post by pheen11 on Jun 1, 2008 0:38:56 GMT -5
Good lifting Bull. Those reverse bands have done you well.
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bull
Junior Member
Posts: 91
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Post by bull on Jun 3, 2008 20:09:41 GMT -5
6-3-08
Raw Max Effort Bench warm ups bar x 20 135 x 10 225 x 3 315 x 3
Work sets 425 x 12 singles / all with a press and rack command / last set was the fastest of all 12
seated shoulder press 225 x 10 reps x 2 sets
close grip press / hands 12 inches apart 225 x 10 reps x 2 sets
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bull
Junior Member
Posts: 91
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Post by bull on Jun 5, 2008 19:51:48 GMT -5
6-5-08
Pin pulls from the 1 pin
135 x 3 225 x 3 315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 710 miss 675 x 3 585 x 3 495 x 3
Barbell Shrugs
405 x 10 495 x 8
My lockout power is gone but it's coming back quick !
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bull
Junior Member
Posts: 91
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Post by bull on Jun 7, 2008 10:05:36 GMT -5
6-7-08
high volume bench - No more speed benching for awhile!!! bar x 20 135 x 10 225 x 10 225 x 10 225 x 10
Seated shoulder press 135 x 10 225 x 10 225 x 8
Close grip press 225 x 10 225 x 10 225 x 10
Seated wide grip rows - same plane as bench 1 set x 20 reps light weight 3 sets x 10 reps medium weight
So hot in the gym this morning I thought I seen the Devil doing board press but it was only LB!!!! Ha Ha Ha
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bull
Junior Member
Posts: 91
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Post by bull on Jun 12, 2008 20:15:56 GMT -5
6-12-08
This is the deal. I ran a 6 week bench routine and on the 7th week I'm suppose to find my new max. That's fine and dandy but I have been sick as a dog since Sunday. As a matter of Fact I do my heavy benching on Tuesday but there was no way I could have benched this past Tuesday night. So put it off until tonight. Keep in mind all I have had since Sunday is a box of theraflu each day ( 6 packs to a box ) About a half gallon of OJ each day, all the chicken noodle soup I can eat which isn't alot, a few slices of whole wheat toast, ice cream to soothe my sore throat, and cough drops for a snack between the ice cream and chicken noodle soup.
this is how it went
bar x 10 135 x 10 225 x 5 315 x 3 405 x 1 425 x 1 455 x 1
that's all I had and all I wanted. I feel like my last 6 weeks of training went right down the drain.
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bull
Junior Member
Posts: 91
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Post by bull on Jun 17, 2008 20:21:35 GMT -5
6-17-08 Raw maw effort bench warm up sets bar x 10 135 x 10 225 x 5 315 x 5 405 x 1 work sets 445 x 6 singles/ all reps with a press and rack command
4 board press 475 x 2 3 board press 475 x 2
floor press w/ 50lbs chains bar x 10 135 x 3 225 x 3 315 x 3 405 x 2
feeling a little better still not 100%
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bull
Junior Member
Posts: 91
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Post by bull on Jun 19, 2008 23:42:25 GMT -5
6-19-08
speed pulls 135 x 3 225 x 3 315 x 3 405 x 1 x 6 sets
just put it on cruise control tonight. Plan on pulling heavy Sunday with the MDBB crew.
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bull
Junior Member
Posts: 91
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Post by bull on Jun 21, 2008 11:15:20 GMT -5
6-21-08
High volume bench bar x 20 135 x 10 225 x 3 315 x 10 315 x 10 315 x 10
seated shoulder press 135 x 20 135 x 20 135 x 20
close grip press ( hands 17 inches apart ) 225 x 10 225 x 10 135 x 25
short and sweet
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bull
Junior Member
Posts: 91
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Post by bull on Jun 23, 2008 9:14:51 GMT -5
6-22-08
Deadlift - plates on 4" Blocks w/ 2 chains per side ( 40 lbs at lockout )
135 x 3 225 x 3 315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 700 x 0 not this time
Went to train with Tony Atkins, Donovan Atkins and Brian Hill in Kernersville and really enjoyed it. We had about 11 people in the rotation.
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