Today was time to set a new PR for bench. I got mine
Bench
95x20
135x6
185x4
225x1
SHIRT ON
265x2 (1 board) 1st rep felt like the best rep ive ever done
300x1 (to chest) PR!!! felt amazing, almost wanted to do a double, probably shouldve
305x0 flattened a little and lost my air.
Rev Band BP
250x3
340x3
405x3
450x0 (I did 3 reps but all were assisted)
Shoulder raises
front, lateral and rear raises for 3 sets
Tricep extensions
4-5 sets
Ive set PRs for my last 3 -4 bench workouts. and for most of my other workouts. solid last 4 months
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10-05-2008, 01:11 PM #31
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10-05-2008, 02:12 PM #32
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10-05-2008, 05:07 PM #33
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10-05-2008, 05:43 PM #34
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10-05-2008, 06:18 PM #35
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10-07-2008, 07:32 PM #36
today was ME Squat with bands. it was about 300-350 attop.we'llcall it 325.
Squats- briefs only
145x6
235(+ 200 lbs of band) x5 = 435 @ top
235(+bands)x3 = 560@top
285(+bands)x3 = 610 @ top
325(+bands)x3 = 650@top
felt pooped after this
Leg Press
600x4x8
Abs
30 crunches
50 cunches
75 crunches
30 crunches
30 crunches
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10-09-2008, 10:28 PM #37
today was benching with bands (dynamic effort)
The bands we use offer 45-50 lbs of resistance @ top
Bench
45x20
1band/sidex5
2band/sidex5
3band/sidex5
3band +5 lbs/side x5 (PR!)
2band+45lbs/sidex3 (began to cramp in both legs)
1 band + 75lbs/side x3 (cramped both legs and my back)
225 x 6.5 PR as of late. lol.
135x24
95x23 (right tricep was acting rediculous, wanted to go for 40, but satisfied with 2 prs)
Had to leave early for a date (with a girl! omg) and studying (which im doing now) Ill do some more triceps tomorow and pick up my new canvas squat suit on sat.
My little brother is going to be doing his first meet with me (deadlift only) in a few weeks! very excited
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10-12-2008, 12:58 PM #38
today was a weird/bad day. i hate these early morning workouts. i was wobbly at the hole
It was speed squats. no deadlifts for mme as im a week out from a deadliftin only meet
Squats with briefs
145x10 ( a mile high)
234x6 (6 inches high)
325x3x3 (flat or half inch high)
from here i brought my toes in a bit
325x3x3
abs
40 crunches
50 crunches
60 crunches
eating some mcdonalds now. going to take a nap and go for a run. Going on my cut diet starting now to knock of some lbs.
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11-05-2008, 03:05 PM #39
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11-05-2008, 03:17 PM #40
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11-13-2008, 01:30 PM #41
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11-13-2008, 01:49 PM #42
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11-14-2008, 02:13 PM #43
yesterday was squat, briefs only
dating this new girl, shes been havin some personal stuff goin on lately, but i had to put it aside and focus
SQUATS
145x10
235x6
325x2 (flat)
375x1(in)
415x1 (in)
445x1 (just a lil high)
abs
skipped deadlifts and legpress, taking this past month easy as ill be going balls to the wall for junior nationals in may. ill peak in march for state, take 2-3 weeks off and go at it again.
im getting my 2 squat suit fitted, just got a new one, hoping to rep 550 when i get it back and work up to 600.
jsut changed my squat form, im not super wide anymore and i brought my toes in a lil.
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11-16-2008, 03:47 PM #44
did some recovery work,
I went to the doctor and i have a strained chest muscle. have stopped benching last 2-3 weeks. Ill resume after our team gets back from WPC championships. I got a kickass bench shirt, ill be looking for a 400+ bench by next march. sqauts are going well, and deadlift form is changing and im hittin solid numbers already.
Tricep ext
60lbx8
60lbx8
60lbx8
60lbx8
Delt raises
front
lateral
rear
JM PResses
4 sets
curls aka shirt fillers
4 sets
Tricep ext
2 sets of 20
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11-24-2008, 08:15 AM #45
took a week off from lifting, team was in fla for awpc's.
lifted with the lillibridges. i did speed squats. briefs are slowly getting a little too worn in (yes used, yes like 2 years old)
squat
145*8
235*6
325*3
325*3
375*3
375*3
375*2
deadlifts
still working on new form
135*5
225*3
225*3
135*5
dorian rows
135*10
135*10
135*10
135*10
lat pulldown
3-4 sets
shoulders lateral flys
15*15/arm
20*12/arm
25*10/arm
30*8/arm
25*10/arm
20*12/arm
15*15/arm
10*20/arm
wow strong volume today. i was cramping up like crazy when i was at home later that night. also did some biceps
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12-02-2008, 08:04 PM #46
Wow been a bit since I updated. Let's see.... My chest is healed up where I can finally lift again, n still waiting on my squat suit to come back.
First bench workout in probably a month at least
Bench
45 x 20
135 x 7
185 x 5
Single ply shirt on
245 x 2 (3 board)
275x1 (1 board)
315 x1 (1board)
345 x1 (chest, pr) slight tap to keep in grove.
Fom here I supersetted chest flys with tricep extensions
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12-02-2008, 08:47 PM #47
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12-04-2008, 08:08 PM #48
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12-04-2008, 08:09 PM #49
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12-05-2008, 01:51 PM #50
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12-09-2008, 03:13 AM #51
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12-09-2008, 07:28 PM #52
Well, had a pretty good day, I thought it was speed bench but got there n found out it was heavy bench.
We'll call this the jt hall rev band edititon.
Bench
45x20
135x7
Rev band to a 2 board
340x5
410x3
430x3 pr
450x3 pr
Rev band 5 board or 6 board
450 x 5
470x3
500x2 hey I had 500 lbs in my hand, thisll help with getting used to my new shirt
450x 5
Tricep extensions
5-6 sets
Bench
50 reps
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12-14-2008, 06:45 PM #53
Freeport is having another meet...
Hey "Eddie M" - I believe there will be another bench/dead meet in Freeport around late March at Fitness Lifestyles, trying to get my wife to participate in some masters' bench class or something...btw i'm local too and we're pretty close in strength/dimensions: 5'9" and 210 lbs(probably a little fatter than you...) bench at:315lbs (january'08 at Balleys) squat at 260lbsx20reps and deadlift a paltry 315...i know nothing about being equipped or whatever...i wear standard store-bought underwear and t-shirts and lift whatever i am capable of lifting...
Jon
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12-14-2008, 07:40 PM #54
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12-14-2008, 07:57 PM #55
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12-15-2008, 06:30 AM #56
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12-15-2008, 06:46 AM #57
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12-15-2008, 10:22 AM #58
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12-15-2008, 11:17 AM #59
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12-15-2008, 12:12 PM #60
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