Fri, max lower
Safety squat bar to a 10" box, this bar is SUPER hard to get any decent weight on since its such a high bar position and it dumps you forward so bad. Works my back really well.
160x10
250x1
340x1
430x1
450x1 Almost killed me
460x1 Have no clue how I got this
SSB lunges
160x5 each leg
250x3
300x3 each leg. L leg was super easy but was very hard on R leg... big imbalance of strength
300x3 R leg only
Lying leg curls
3x20
Ab machine, 3x10 (10 reps per side for obliques)
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Thread: Powerlifting and Strongman
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08-28-2009, 07:40 PM #121I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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08-31-2009, 08:12 AM #122
Sun, speed upper
Flat bp, doubled blues
105x3 for 3 sets
155x3 for 3 sets
205x3 for 3 sets, hard with all the bands
155x3
Flat DB BP
70s x 10
170s x 4, 4th rep took about 20 seconds but got it somehow, PR
135s x 12
Pressdowns, 4x10
Pulldowns
Half stack x 10
Full stack x 10 (easy)
Full stack + 45lb plate x 10 (parallel narrow handle)
Full stack x 10
Upright rows
135x10
185x10
235x10
285x5
285x5
Axle curls
70 x10
120 x 10 (pr)
170x0
170x0 Wrists not strong enough yet
Barbell curls, 135x5 for 2 sets
45x100I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-01-2009, 02:44 PM #123
Tue, speed lower
Reverse hypers
360x20 for 2 sets, had giant low back pump
Speed floor deads with blue reverse bands, takes 200 off at the bottom. All weights I did one rep conventional and one rep sumo after a minute or so
225x1
225x1
405x1
405x1
495x1
495x1
585x1
585x1
675x1 Blew up
675x1
725x1 Flew up
725x1 Easy
GHRs, 3 sets
Standing abs, 4x10I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-02-2009, 11:15 PM #124
Wed, Max upper
Super close grip flat BP, hands 12" apart
135x10
225x1
275x1
315x1
365x1
405x1
425x0
425x0
Pressdowns, 3x20, last set with 130
Pulldowns, long metal bar, wide grip
Half stack x 20
Full stack + 25 x 20
Dumbbell from raises
20s x 10
40s x 10 for 3 setsI love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-05-2009, 02:45 PM #125
Sat, max lower
Box squats to parallel box. Previous PR was 705
135x10
355x1
455x1
545x1
655x1
725x1
765x1 http://www.youtube.com/watch?v=R2UFr9eYKSw
800x0 SUPER super close, will get it very soon. http://www.youtube.com/watch?v=UI1eGFw58VU
3 sets ab wheel with negatives
90 total reps roman chairs, hams destroyed after thisLast edited by SonOfDoom; 09-05-2009 at 03:03 PM.
I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-06-2009, 07:13 PM #126
Sun, assistance upper
Barbell curls
45x20
105x5
145x5
195x5 Cheat
215x3 Cheat
165x10
DB hammer curls, running down the rack without stopping
100s x 5
80s x 5
60s x 5
40s x 5
Rear delts on pec dec (previous PR, 220x17)
130x10
130x10
130x10
220x29 (fat pr)
Pressdowns, 4x30Last edited by SonOfDoom; 09-07-2009 at 03:33 PM.
I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-08-2009, 01:59 PM #127
DE Upper
Double banded flat cg bp
45x3
45x3
145x3
145x3
195x3
195x3
215x3
215x3
165x3 All felt great and strong
Seated Db military (previous PR: 110s x 8)
50s x 10
100s x 16 (huge PR)
100s x 9
Pulldowns
Half stack x 10
Full stack x 5
Full stack + a 45 and a 25 x 10 reps (pr)
Full stack with just a 45 pinned on x 10
That was it for today since I had done some other smaller muscle group work 2 days ago for upper.I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-09-2009, 03:44 PM #128
Wed, speed lower
Box squats with blues double looped at bottom, adds around 250 at top
45x10
145x2
235x2
325x2
415x2
505x2
595x2 Latched my lever belt, low back feeling a little weird but these rammed up. Bent the bar. Hahaha.
Speed deads with reverse blues, no belt on any sets but I used straps, forearms still aching bad
415x1
505x1
505x1
595x1
595x1
595x1
595x1 Little tiny stinger in low back on L side, time to deload for the meet next wkend. On Sat I'll just do lots of reverse hypers and ab work, then some lunges in the gym and some stair jumps next tue. I think the max box squats a few days ago really kicked my ass... whole body still not feeling awesome since I did those.
Lying leg curls
4x20
Standing pulldown abs, 4x10I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-11-2009, 01:45 PM #129
Fri, upper assistance
Wide grip tricep pressdowns on lat bar
4x10
V-handle pressdowns
4x10
Low rows, one arm at a time
1/3 stack x 10 each arm
1/2 stack x 10
225 (most of stack) x 10, no straps on anything
Incline dumbbell press
60s x 10
100s x 20
Tried some DB curls but R forearm tendon STILL bugging me from heavy bar curls last week.I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-12-2009, 07:52 PM #130
Sat, assistance lower
Lunges with SSB (previous PR 300x3 with weaker leg R)
60x10
150x10
240x5
330x5 each leg, PR
GHRs, 5 or 6 hard sets with negatives
3 sets ab wheel
Not lots of volume but I got the hard work in and my legs are beat up.I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-15-2009, 10:16 AM #131
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09-17-2009, 03:18 PM #132
Did the hypers on Mon, and Wed, did 2x20 foam roll situps with hands on head. Felt pretty hard and abs were toast after these. Resting thurs and fri and competing sat. 800 450 750 is what I want to lift. 2000 raw total.
I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-20-2009, 01:38 AM #133
Sat, SPF Raw meet
Best lifting day of my life.
804 Raw Sq (100lb PR): http://www.youtube.com/watch?v=3iSrl...eature=channel
451 Raw BP (50lb PR): http://www.youtube.com/watch?v=6dirH...eature=channel
728 Raw DL (25lb PR): http://www.youtube.com/watch?v=C9hCQ...eature=channel
749 Raw DL miss (would have been 45lb PR and gotten me a +2000 raw total): http://www.youtube.com/watch?v=HvEMk...eature=channelLast edited by SonOfDoom; 09-20-2009 at 10:42 AM.
I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-22-2009, 03:21 PM #134
Tue, DE upper
Speed overhead press with blue bands, parallel handle bar.
7 sets of triples with empty bar, 3 sets of triples with a 25 on each side, almost killed me.
Pressdowns, 4x10, almost full stack at end, getting stronger
Pullups, 13, 10, 3 haha
Dumbbell laterals
60s x 10
80s x 10
Just beat from the comp still, out of energy.I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-23-2009, 04:38 PM #135
Tues, DE lower
Box squat with blue bands
135x10
225x2
315x2
405x2
455x2
495x2
495x2
545x2
545x2
545x2
Reverse band speed DL, all sumo and beltless
405x1
495x1
585x1
675x1 with 30 sec hold at top for grip
Lying leg curls, 4x20, getting way stronger
Standing abs, 3x10
15 min on seated bike, burned out legsI love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-28-2009, 07:20 AM #136
Fri ME upper
Incline press
135x10
225x1
275x1
315x1
385x1 (20 lb PR)
405x0 Next time
Pressdowns, 6 sets
Hammer rows, 3 sets
Reverse pec dec for rear delts, 3 sets
Hammer curls
50s x 5
75s x 5
110s x 5
125s x 5
Sunday
Beltless GMs (previous Pr, 405x3)
135x10
225x3
315x3
405x3
455x3 (50 lb PR)
Keg carry, drag medley. Almost had a heart attack after this, need to get my wind up ASAP for nats next weekend.I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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09-28-2009, 11:13 AM #137
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09-29-2009, 08:57 AM #138
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09-29-2009, 05:15 PM #139
Tue, DE upper
Standing parallel grip speed triples ohp, blue bands, up to 35lbs a side, felt alot better than 25lbs a side last week.
Flat db bp
80s x 15
185s x 2 (PR)
Pressdowns, 3 sets
Pulldowns
Half stack x 5
Full stack x 5
Full stack + 45 x 5
Full stack + 90 x 5
Full stack + 45 x 5
Cheat db laterals
40s x 10
70s x 10
90s x 10
Log curls, very strict, empty log (95lbs), 5 sets of 10
10 min elliptical, 10th minute super fastI love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-01-2009, 06:28 PM #140
Thurs, DE lower
Box squats with SSB with doubled blues
135x2
185x2
225x2
275x2
315x3
315x2
365x2
365x2 Pretty hard, got a big knot in mid R erector after this set
315x2
Reverse band DLs, bands on 3rd from top hole, all sumo, no belt or straps
445x1
535x1
625x1
715x1
765x1 easy
535x1
Lunges with SSB
150x3 each leg
240x3
400x3 L, 400x2 R (PR)
330x3 R
800 tire
1 flip
2 flips
3
4
5
6
Had friend sit on tire and I did 4 flips with the extra weight
One set GHR, one set pulldown absI love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-02-2009, 11:21 PM #141
Fri, ME upper
Floor press, close grip (previous PR was 405)
45x50
265x1
265x1
315x1
315x1
355x1
425x1
445x1 (40lb pr)
Log press, clean each rep
195x3
250x12 (gag)
300x1 for form
Pressdowns, very heavy
Pulldowns, narrow grip
350x10
300x10
Arnold press, 70s x 10I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-04-2009, 06:01 PM #142
Sun, Strongman events
Yoke, 600x60 for 4 runs, extremely easy (new balance cross trainers)
715x60' for 2 or 3 runs, very very easy
Farmers walk, 264 per hand for 4 runs of 60', very easy
Stones, 220 and 265, very quick, 3 doubles
GHRs, 3 sets
Abs with foam roller, 1x20I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-06-2009, 02:11 PM #143
Tue, assistance upper
Wide grip pressdowns,
4x20 heavy
Rear delts on pec dec
4 sets, last 2 sets = full stack + 45 x 10 then x 5
Light DB curls, 25s x 100
10 min uphill treadmill, then immediately to:
10 min recumbent bike, heart rate around 150 for the whole 20 min. Enjoyed the calf cramps the whole time too.I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-07-2009, 04:27 PM #144
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10-13-2009, 02:23 PM #145
Tue, speed upper
Banded flat bp, triples
65
95
135
155
Different grips, did about 10 sets total
Standing overhead triceps with band tension
45x5
65x5
95x5
65x5 Seems light but the bands added a ton to the top
Pressdowns, 3x10, last set 2 pins from whole stack x 5 reps
Pullups
3x10, straight legged
Leaning forward DB laterals
30s x 10
50s x 10
70s x 10I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-15-2009, 01:20 PM #146
Thurs, DE lower
Safety Sq bar with doubled blues
150x2
200x2
240x2
290x2
330x2
380x2
380x2
400x2
400x2
Standing pulldown abs
90x10
110x6
100x10
Roman chairs, bodyweight
Sets of 15 up to 100 reps.I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-22-2009, 11:38 AM #147
Thurs, DE lower
Box squat with blues, all beltless
135x2
225x2
315x2
405x2
495x2, a little weird
495x2 Good
545x2 A little off
545x2 Good
605x2 A little off
605x2 Quick and strong, most weight ever used on these (not to mention my last heaviest lift on these, 595x2, was with a belt)
Reverse banded DL, 4th pin from top
495x1 sumo
585x1 sumo
675x1 sumo
675x1 conv
675x1 sumo
675x1 conv with 20-25sec grip hold at top
Reverse hypers to finish, 400 for a few sets of 10I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-25-2009, 08:51 AM #148
Sat, max upper
Super close grip bench, 10-12" hands apart
135x10
225x1
275x1
315x1
365x1
420x0
420x0 real close. Pissed me off but I realized I had a different bar, last time I did these my hands were a couple inches wider on each side and I did more weight, so of course I'm not going to do as much with an even closer grip. Still maddening though.
Flat DB
175x2 Weak
155x7 Okay
4 sets of pressdowns
Chest supported rows
4 plates x 10
6 plates x 10 very strict
7 plates x 6 messy
6 plates x 10
Rear delts on pec dec
160x10
220x10
265x10
Hammer curls
45s x 10
60s x 10I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-25-2009, 02:33 PM #149
Sun, max lower
Reverse hypers to warm up
Deads standing on a 6" box, no belt. Previous PR = 665
225x3
445x1
535x1
700x1 (35lb pr) http://www.youtube.com/watch?v=UE5cl016ejY
Lunges (per leg)
150x5
240x5
330x4 Pretty beat after the big deadlift
Ab rollouts, 3x5
GHRs, 3x5I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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10-27-2009, 11:26 AM #150
Tue, speed upper
Close grip flat bar bench with doubled blues, this time safety bar on 2nd from bottom pin, way harder than usual.
45x10
145x3
145x3
165x3
165x3
195x3 for 3 or 4 sets
145x3
Standing close grip barbell triceps, bar only with bands hooked to bottom
3 sets of 7, 5, 4 reps
Dumbbell laterals
25s x 10
35s x 10
50s x 10
60s x 10
55s x 10
DB Curls
25s x 100
That's it today, lats pretty beat from the weekend so I will rest them today.Last edited by SonOfDoom; 10-27-2009 at 10:37 PM.
I love you Jesse Marunde
Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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