Commanding My Body

[bigbear6708]

lol, thats good stuff man...regarding the magic show!! gotta love a good weekend w/ the kids!

[Commander]

Originally Posted by bigbear6708

lol, thats good stuff man...regarding the magic show!! gotta love a good weekend w/ the kids!

No doubt, fatherhood is awesome

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Upper

Push Press (power clean the weight first)
40, 70, 90, 120, 140, 150, 160, 170, 180, 190, 200, 210, 220x1

Very happy with that, this was a PR for push press and power clean. I had more in me in terms of the power clean. Probably could have powercleaned 230 or 240.

Push Press
160x9

Strict Overhead Press
130x7 (very little rest after previous set)

Front Plate Raise
44, 3 sets of 9

Deloaded Skull Crusher
60, 65, 70, 75, 80, 85x5
65x9 continuous reps

My triceps were engorged with blood after this workout. Felt great.

[Commander]

Upper

Seated OH Press (rack 9 - shoulder level)
40, plus 10 lb each set, 150x3 continuous
125x9 deloaded each rep

Seated OH Rack Press (rack 10 - chin level)
90, plus 10lb each set, 140x3

Seated OH Rack Press (rack 11 - eye level)
90, plus 10lb each set, 140x3
120x8

In and out in 35 minutes. Rockin' workout. I loved staying with the same movement pattern but just changing it slightly each exercise.

[misterjaydubyoo]

Very nice on the power clean. Impressive.

[sweetpea81]

Push Press (power clean the weight first)
40, 70, 90, 120, 140, 150, 160, 170, 180, 190, 200, 210, 220x1

That's awesome - great job!!

I was impressed with my ability to squat clean and jerk (easier than the pp) 115#! That looks like your warm-up! I can also clean more, but the max I've been able to get overhead is 120#.

[Commander]

Originally Posted by misterjaydubyoo

Very nice on the power clean. Impressive.

Thanks, it felt good, should indirectly help the deadlift as well.

Originally Posted by sweetpea81

That's awesome - great job!!

I was impressed with my ability to squat clean and jerk (easier than the pp) 115#! That looks like your warm-up! I can also clean more, but the max I've been able to get overhead is 120#.

That is some excellent weights sweetpea!

[antisteroids]

Originally Posted by Commander

No doubt, fatherhood is awesome

--------

Upper

Push Press (power clean the weight first)
40, 70, 90, 120, 140, 150, 160, 170, 180, 190, 200, 210, 220x1

Very happy with that, this was a PR for push press and power clean. I had more in me in terms of the power clean. Probably could have powercleaned 230 or 240.

Push Press
160x9

Strict Overhead Press
130x7 (very little rest after previous set)

Front Plate Raise
44, 3 sets of 9

Deloaded Skull Crusher
60, 65, 70, 75, 80, 85x5
65x9 continuous reps

My triceps were engorged with blood after this workout. Felt great.

Originally Posted by Commander

Upper

Seated OH Press (rack 9 - shoulder level)
40, plus 10 lb each set, 150x3 continuous
125x9 deloaded each rep

Seated OH Rack Press (rack 10 - chin level)
90, plus 10lb each set, 140x3

Seated OH Rack Press (rack 11 - eye level)
90, plus 10lb each set, 140x3
120x8

In and out in 35 minutes. Rockin' workout. I loved staying with the same movement pattern but just changing it slightly each exercise.

Are you still running Smlov?

[Commander]

Originally Posted by antisteroids

Are you still running Smlov?

No, dropped that a while back. I stalled on it.
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Lower

Jump Squat
70, 90, 120 x2

Box Squat
140, 170, 190, 210, 230, 250, 270 x2
290, 310x1

Regular Squat
330x1
350x1 belt
370x1 belt

Form was good on all my reps, 370 felt tougher than I would have liked, but the box squats take a lot out of you.

[superbilt]

Looks like you are making good progress on your clean and press.

That is an interesting squat workout I suck at going from box squats to reg squats it messes with my form.

How is the bulk going?

[Commander]

Originally Posted by antisteroids

Are you still running Smlov?

I should note that I ran it successfully one time early in the year. I stalled the second time I tried to do it.

-------

Upper

Close Grip Bench Partials (really explosive)
40, 70, 90, 120, 140, 160, 180, 200x5

Close Grip Bench full ROM
220, 240x3
260x1
210x8

all close grip bench sets were supersetted with Squat partials at the bottom of the ROM with 80 lbs for 5 partials performed as quick as possible

Dips
BW, +20, 35, 50, 65, 80x5
BW+25 x11

The dips are hurting my collar bone, I will probably keep them in the rotation for 2 more workouts than ditch them for awhile, or at least back off on the weight and go higher reps. My goal is 100 for 3 before I take a break from them.

Face Pulls
50, 4 sets of 11

Once again, huge pump in my tris and chest from this. Felt strong, I am happy with my 260x1 on the CGBP, it wasn't a max, I had more in me, the rep went up real smoothly.