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  1. #121
    Registered User SonOfDoom's Avatar
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    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)
    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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  2. #122
    Registered User SonOfDoom's Avatar
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    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

    45x100
    I love you Jesse Marunde

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  3. #123
    Registered User SonOfDoom's Avatar
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    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, 4x10
    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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  4. #124
    Registered User SonOfDoom's Avatar
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    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 sets
    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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  5. #125
    Registered User SonOfDoom's Avatar
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    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 this
    Last 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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  6. #126
    Registered User SonOfDoom's Avatar
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    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, 4x30
    Last 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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  7. #127
    Registered User SonOfDoom's Avatar
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    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

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  8. #128
    Registered User SonOfDoom's Avatar
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    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, 4x10
    I love you Jesse Marunde

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  9. #129
    Registered User SonOfDoom's Avatar
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    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

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  10. #130
    Registered User SonOfDoom's Avatar
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    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

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  11. #131
    Registered User SonOfDoom's Avatar
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    Reverse hypers

    360 for 10, 15, 20, and 5 more sets of 10 reps, trying to hold at top as much as possible.
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  12. #132
    Registered User SonOfDoom's Avatar
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    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

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  13. #133
    Registered User SonOfDoom's Avatar
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    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=channel
    Last edited by SonOfDoom; 09-20-2009 at 10:42 AM.
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  14. #134
    Registered User SonOfDoom's Avatar
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    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

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  15. #135
    Registered User SonOfDoom's Avatar
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    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 legs
    I love you Jesse Marunde

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  16. #136
    Registered User SonOfDoom's Avatar
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    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

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  17. #137
    Registered User SM105K's Avatar
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    ****ing homo
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  18. #138
    Registered User SonOfDoom's Avatar
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    Reverse hypers last night

    360x10
    360x20
    360x10
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  19. #139
    Registered User SonOfDoom's Avatar
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    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 fast
    I love you Jesse Marunde

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  20. #140
    Registered User SonOfDoom's Avatar
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    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 abs
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  21. #141
    Registered User SonOfDoom's Avatar
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    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 10
    I love you Jesse Marunde

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    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, 1x20
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  23. #143
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    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.
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  24. #144
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    Wed, lower assistance

    Reverse hyper
    400x10 for 5 sets

    Lying leg curls, 5x10, last set = whole stack

    Standing pulldown abs
    70x10
    100x10
    120x3
    110 x 6
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    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 10
    I love you Jesse Marunde

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    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.
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    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 10
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  28. #148
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    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 10
    I love you Jesse Marunde

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  29. #149
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    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, 3x5
    I love you Jesse Marunde

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    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

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