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  1. #3961
    Black_Spit Brah DrewDarden's Avatar
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    Dynamic Effort Bench Press

    Warmup -
    Side Raise 3x12
    Hammer Curl 3x15
    Pull Apart 3x15

    Speed Bench 8x3 @ 50% (3 grips)
    • 140 lb. + micro mini bands

    Skullcrushers 2x25
    Pressdowns 3x40
    Rows 2x15
    Shrug 3x20



    1500 Total 560/370/570

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  2. #3962
    Black_Spit Brah DrewDarden's Avatar
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    Extra Workout

    Warmup
    Side Raises 3x12
    Hammer Curls 3x15
    Pull Aparts 3x15
    TKE 3x15
    Hip Circle Squat 1x10

    Sled Drag
    55 lb x 150 yards
    100 lb x 150 yards
    55 lb x 150 yards

    Reverse Hyper
    100 reps

    Pulldown Abs
    100 reps







    1500 Total 560/370/570

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  3. #3963
    Black_Spit Brah DrewDarden's Avatar
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    Extra Workout

    I’ve never seen anyone do this first exercise before, but I’m patting myself on the back because this is a very good posterior chain exercise, and it’s very easy to set up and knock out a bunch of reps.

    Standing Hip Thruster (modified good morning)
    5x15

    Pulldown Abs
    100 reps

    Oh, and I got a couple of new barbells today. I will be trying out both of them this weekend.





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  4. #3964
    Registered User Atom1980's Avatar
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    Really nice home gym setup!
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  5. #3965
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by Atom1980 View Post
    Really nice home gym setup!
    Thanks, it's really coming around.

    I started with squat stands, two barbells and bumper plates. Now it has almost everything I want.

    I still want a reverse hyper this year and maybe a set of adjust able dumbbells (maybe).
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  6. #3966
    Registered User Atom1980's Avatar
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    I just had a Westside Reverse Hyper given to me its very well made.
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  7. #3967
    Black_Spit Brah DrewDarden's Avatar
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    Max Effort Upper

    Warmup (orange miniband)
    Side Raise 3x12
    Front Raise 3x12
    Hammer Curl 3x15
    Pressdown 3x15
    Pull Apart 3x15

    Football Bar Bench Press (innermost grip) -
    45x10
    95x8
    125x3
    185x2
    205x1
    225x1
    235x1
    245x miss


    Close Grip Bench (football bar again) -
    95x15
    95x15
    95x15

    Pulldown (underhand) 3x15-20
    Pulldown (wide grip) 3x12

    Hammer Curl (football bar just because) -
    45x15
    45x15
    45x15
    45x15

    Superset with Band Pressdown -
    65x25
    65x25
    65x25
    65x25





    ^ Now that I see it, I think that’s 205. But I can’t figure out how to edit it on my phone and I can’t find the 235 video. So yeah.
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  8. #3968
    Black_Spit Brah DrewDarden's Avatar
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    Ma Effort Lower Body

    I tried out my new Safety Squat Bar tonight. I think it will be put to good use. We'll probably use it frequently for heavy squats as well as volume squats both.

    Warmup - (Green Rogue band)
    Terminal Knee Extensions 3x15
    Terminal Hip Extension 3x15
    Pulldown Abs 3x15
    Bodyweight Squat w/ Hip Circle 1x12

    Squat - (Safety Squat Bar)
    61x5 (first set with Hip Circle on)
    111x3
    146x2
    201x1
    231x1
    276x1
    311x1
    336x1
    356x1


    Re-Learning/Practicing Sumo Deadlift (I tried a pair of Spud briefs for the first few sets and I'm not sure if they were doing anything so I took them off. I had it in my head that they may help me adjust to opening my hips up but who knows?)
    155x3
    155x3
    155x3
    155x3
    155x3

    Back Raise -
    BW x25
    BW x25
    BW x25
    BW x25

    Pulldown Abs
    100x50
    100x75



    1500 Total 560/370/570

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  9. #3969
    Black_Spit Brah DrewDarden's Avatar
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    Extra Workout

    Warmup -
    Terminal Knee Extension 3x15
    Terminal Hip Extension 3x15

    Lying Leg Curl (orange band doubled) -
    30 reps
    30 reps

    DIY Reverse Hypers - (2x red bands) -
    80x25
    80x25
    80x25

    Pulldown Abs -
    100 reps
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  10. #3970
    Black_Spit Brah DrewDarden's Avatar
    Join Date: Nov 2016
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    Dynamic Effort Bench Press

    Warmup - (orange miniband)
    Front/Side Raise 3x12
    Hammer Curl/Pressdown 3x15
    Pull Apart 3x15

    Speed Bench - Jeremy/Jeffery
    8x3 @ 50% + 40 lb. band tension

    Pressdown 150 reps
    Lat Pullovers 3x20
    Hammer Curl 3x15

    Last edited by DrewDarden; Yesterday at 07:50 PM.
    1500 Total 560/370/570

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