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  #2411  
Old 01-07-2014, 05:07 PM
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Tuesday - Flat Bench

* Still a bit fatigued from Sunday's bench session and working two midnight shifts. Luckily it only affected top end strength, still able to get in my reps with 240.

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused (except 290)
270x1
290x1 -touch and go (fatigue)
240x7, 6, 5, 5
207.5x8+5 - rest pause
207.5x7+4 - rest pause

DB Goblet Carry 85 lb (45 second to 1 minute long)
ss w/
Bench Press 207.5x3 - long pause

Finished with...
Fix Bar OH Extension BWx50 + total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets
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  #2412  
Old 01-08-2014, 05:16 PM
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Wednesday - Arms, Back, Misc.

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 33.5x15, 5 sets (Skipped abs today0

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 86x9

B2) DB Hammer
30.5x13, 13, 13+5

C1) V-Bar Pressdown
81x11, 10, 10
63x17

C2) Preacher Curl
50x13, 12, 12
40x12

D1) Lat Pulldown
98.5x13, 13, 12, 10

D2) Band Curl, 30 seconds TUT

D3) Explosive OH Press 82.5x18

E1) Fixed Bar OH Extension BWx16, 11, 10, 8, 8 - trying to get past 50 reps as fast as possible

E2) Barbell Curl - explosive
40x12, 12

AB Bench OH Extension - 32.5 x pulsing reps and iso holds
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2413  
Old 01-09-2014, 07:30 PM
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Thursday - Squat and Deadlift

Squat
270x10, 10
220x10, 10

Deadlift - all sets of 5 except noted
311, 316
321, 5 sets
326, 2 sets
326x8

* Reduced weight on deadlifts to work on form since I have been messing it up lately and getting a sore back. Focused on pulling myself down to the bar to really create tightness in the hamstrings and locking the shoulder blades while keeping a good arch. Felt great.

Leg Extension
70x25
70x15 + isotension
60x12 + isotension
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2414  
Old 01-10-2014, 05:12 PM
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Friday - Incline Bench

* Cable Rows or Lat Pulldowns 91x12 between many bench sets, also some band face pulls

Ring Dips
BWx10, 3 sets

Incline Bench Press
240x1
218.5 x 7, 6, 5, 6
203.5 x 7 + 4 rest pause
183.5 x 8 + 5 rest pause

Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 183.5x3

Fixed Bar OH Extensions - 50 reps ASAP, took 5 sets

Ab Bench OH Extensions - partials and iso-holds
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2415  
Old 01-13-2014, 05:08 PM
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Monday - Back Squat

Here's how last week went...

Quote:
270x 5, 5, 5, 5
240 x 6+5 rest pause
220 x 7+6 rest pause
190 x 8
...And here's how today went. Bouncing back quickly.

Leg Curl Warmup
25 + Chain x 12, 3 sets

Squat
290 x 8, 7, 6
260 x 6+5 rest pause
230 x 7+6 rest pause
200 x 8

Squat - hold performed with legs at about 90 degrees, below mid range ROM
170 x 5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest

Squat - constant tension/no lockout
140 x 12
120 x 15

Leg Extension
60x15
60x15 + isotension (pushing against leg extension)
50x15 + isotension

Leg Curl
20 + Chain x 15, 10, 10
15 + Chain x 8
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2416  
Old 01-14-2014, 05:21 PM
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Tuesday - Flat Bench

* Heck yeah! I've been shooting for this goal for a while, a fatigued paused 300 for a single!

* Entire workout supersetted with Cable Rope Rows 91x12, probably 7 or 8 sets

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
300x1
241x7, 6, 5, 5
208.5x8+4 - rest pause
208.5x6+5 - rest pause

DB Goblet Carry 85 lb (45 second to 1 minute long)
ss w/
Bench Press 208.5x3 - long pause

Finished with...
Fix Bar OH Extension BWx33 total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2417  
Old 01-14-2014, 08:24 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Beat me to 300 paused, I hate you. Lol jk awesome job!
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #2418  
Old 01-15-2014, 03:17 AM
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Quote:
Originally Posted by arian11 View Post
Beat me to 300 paused, I hate you. Lol jk awesome job!
But you beat me to everything else that matters!

400 Squat, 500 Deadlift

....someday a 500 squat I am sure as well
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2419  
Old 01-15-2014, 04:41 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
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Quote:
Originally Posted by Commander View Post
But you beat me to everything else that matters!

400 Squat, 500 Deadlift

....someday a 500 squat I am sure as well
Those don't matter, all anyone asks you is "how much ya bench"!
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
Reply With Quote
  #2420  
Old 01-15-2014, 05:13 PM
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Quote:
Originally Posted by arian11 View Post
Those don't matter, all anyone asks you is "how much ya bench"!
Ha, ha, good point!

Wednesday - Arms, Back, Misc.

A1) Front Lever, 10 second isometric hold, 5 sets

A2) Reverse Crunch on decline bench, BWx8, 4 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 88.5x8

B2) DB Hammer
30.5x14, 13, 13+5

C1) V-Bar Pressdown
81x11, 11, 10
63x18

C2) Preacher Curl
50x13, 13, 12

D1) Lat Pulldown
101x12, 12, 12

D2) Explosive OH Press 83.5x18

E1) Fixed Bar OH Extension BWx10, 5 sets - trying to get past 50 reps as fast as possible

E2) Inc. DB Curl
15x10

Band Curl - 25 reps

AB Bench OH Extension - 32.5 x pulsing reps and iso holds
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
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