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  1. #361
    Registered User Atom1980's Avatar
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    Age: 57
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    7-7-19
    Bench to 1 board with F6 Shirt
    Warmup
    185x3
    225x3
    275x1 Shirt and Board
    315x1
    345x1
    365x1
    385x1
    405x- Miss

    CGBP
    245x8
    245x8
    245x7

    Lying Tricep Extensions
    95x10
    95x10
    95x10
    95x10
    95x10

    Red Mini band pushdown
    30
    30
    30
    30
    30

    Dumbell Rows
    90x8
    95x8
    100x8

    Very good bench day. 385 went good at the beginning at the top it slowed down but locked out. This is the 1st time I have had 405 in my hands it came off the chest well but stalled about 6 inches above the chest. My thoughts are I need to work a 4 board because my lock out needs work.
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  2. #362
    Registered User Atom1980's Avatar
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    7-9-19
    Squat with suit bottoms
    Warmup
    185x2
    225x2
    275x2
    315x1 Suit Bottoms
    365x1
    405x1
    455x1
    485x1
    505x1
    525x1
    455x2
    455x2
    455x2
    455x2
    455x2

    Close Stance GoodMornings
    225x10
    225x10
    225x10

    Reverse Hyper
    90x15
    90x15
    90x15
    180x20
    180x20
    180x20
    180x20
    180x20

    Grey Average Band Ab Pulldown
    20
    20
    20

    May of 1990 was the last time I squated over 500 lbs and that was in a suit with straps up and knee wraps. It went well tonight but still high and its only going to take time to get used to sitting back. Over all very excited about the workout last night. The most I have ever squated was 550 in a meet in 1990. I can see exceding this weight in the near future.
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  3. #363
    Registered User Atom1980's Avatar
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    7-11-19
    Speed Bench with doubled over Green Monster Mini
    Warmup
    135x5
    135x5
    135x3 Band
    155x3
    195x2
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Dumbell Decline Bench
    70x20
    80x20
    90x13
    90x10

    Lying Tricep Ext
    85x12
    85x12
    85x12
    85x15
    85x20

    Tate Press
    25x15
    30x15
    35x15
    40x15

    Orange band wide grip pullup
    6
    6
    6
    6

    Shoulder Rehab Blue Band
    20
    20
    20
    20

    Went a little high with the speed bench trying 195 then backed it off and was much better.
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  4. #364
    Registered User Atom1980's Avatar
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    7-13-19
    Speed Squat to 14 inch box
    With choked Blue band
    Warmup
    185x2
    185x1 Band
    225x1
    255x1
    285x2
    285x2
    285x2
    285x2
    285x2
    285x2
    285x2
    285x2
    285x2
    285x2

    Speed 3 1/2 inch Deficit Deadlift with Grey Average bands has about 300lbs tension at the top
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1

    Reverse Hyper
    90x15
    90x15
    90x15
    230x20
    230x20
    230x20
    230x20
    230x20

    TRX Band Pullup
    10
    10
    10

    Blue Band Shoulder Rehab
    20
    20
    20
    20

    Speed work wasn't quite as fast as I would have liked on squats but it wasn't bad. I think I will stay here one more wave. Speed deads were good. I didn't realize that at the top of the lift it was around 555 lbs. The bands do act like they want to rip the bar out of my hand. Good day overall.
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  5. #365
    Registered User Atom1980's Avatar
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    7-14-!9
    Floor Press
    Warmup
    185x3
    225x3
    255x1
    275x1
    300x1
    320x- Miss
    275x3
    275x3
    275x4

    Lying Tri Extensions, Lat pulls, Pullups.

    Very close at the 320. I can tell I'm stronger and shouldn't have missed this.
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  6. #366
    Registered User Atom1980's Avatar
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    7-18-19
    Dumbell Bench
    70x20
    70x20

    Speed Bench With Green Monster Mini's 3 Different Grips
    Warmup
    135x5
    135x5
    135x3 Band
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Seated Dumbell Military Press
    25x20
    30x20
    35x20
    40x20
    45x20

    Lying Tricep Ext with Micro Mini around bar and bench
    55x20
    65x20
    65x20
    65x20

    Dumbell Rows
    100x8
    100x8
    100x8

    Shoulder rehab, Rear delt incline dumbell, Incline shoulder Rotation with Dumbells.

    Good speed day and doing the shoulder exercises I got from watching Laura Phelps. I think doing this will help rehab my shoulders so I have better range of motion.
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  7. #367
    Registered User Atom1980's Avatar
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    7-20-19
    Max Effort Conventional Deadlift
    Warmup
    225x3
    275x3
    315x3
    365x1
    405x1
    455x1
    495x1
    525x1
    545x- Miss
    405x3
    405x3
    405x3

    Reverse Hyper
    90x15
    90x15
    90x15
    230x20
    230x20
    230x20
    230x20
    230x20

    Band Ab pulldown crunch
    20 Grey Average
    20 Grey and Red
    20 Grey and Red
    20 Grey and Red
    20 Grey and Red

    Shoulder Rehab, Red Mini Band Goodmornings, Monster Walks.

    Didn't do a max effort on Tuesday cause I was out of town. I decided to do conventional deadlift max effort today cause I hadn't done it in a long time. The 525 went well and wasn't slow but I should have went from 495 to 545 and I think I would have got it because doing it after took some out of me. The 545 would have been a life time PR. I guess it will have to be another day but I can feel it.
    Last edited by Atom1980; 07-21-2019 at 12:08 PM.
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  8. #368
    Registered User Atom1980's Avatar
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    7-21-19
    Bench with F6 Bench Shirt to 3 board
    Warmup
    185x3
    225x3
    275x3 Shirt and Board
    315x3
    335x3
    355x3
    375x3
    400x3 PR

    ACG BarLying Tri Ext.
    90x3 to heavy
    60x15
    70x15
    70x15
    70x15
    70x15

    ACG Bar Rows
    140x10
    160x8
    180x6
    200x5

    Shoulder Rehab Blue Band, Side Delt Raises, Seated Dumbell Shoulder rotation, TRX Body weight pullup.

    Weighed in this morning before breakfast 235 lbs.

    Really surprised today at how the weights felt light. I must be getting used to the shirt. 375 felt really good so my partners said to go up 20 lbs. I didn't see them add the extra 5 lbs I was just concentrating on lifting the weight I did the first 2 reps and it felt pretty easy the 3rd rep went slow to lock out but I got no problem. I got done doing the lift and they were like you just did 400 I looked at the weight sure enough it was on there.I was super excited to do 400 because I have never done 400 on the bench. Great day!
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  9. #369
    Registered User Atom1980's Avatar
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    7-23-19
    Squat with Suit Bottoms to 18 inch Box
    Warmup
    185x2
    225x2
    275x2
    315x1 Suit Bottoms
    315x1
    365x1
    405x1
    455x1
    495x1
    515x1
    405x2
    405x2
    405x2
    405x4

    Goodmornings
    315x5
    330x5
    330x5
    330x5

    Reverse Hyper
    90x15
    90x15
    90x15
    240x20
    240x20
    240x20

    Grey average band and Red minin band Standing Ab pull down
    20
    20
    20

    Blue Band Shoulder Rehab
    30
    30
    30

    Squat went well tonight I could have done more than 515 but my back of my right knee still sore so I didn't go as high as I could have. Next week I will drop down to a 16 inch box.
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  10. #370
    Registered User Atom1980's Avatar
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    7-25-19
    Speed Bench with Green Monster Mini Band Doubled
    3 different Grips
    Warmup
    135x3
    135x3
    135x2 Band
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3
    170x3

    Dumbell Bench
    70x20
    80x20
    90x15
    90x8

    Tate Press
    25x10
    35x10
    45x10
    50x10

    One Arm Standing Tricep Ext
    10x50

    Red Mini Band Tricep Pushdown
    100 Reps

    Dumbell Rows
    100x10
    100x10
    100x10

    Bent Over Rear Delt
    5x20
    5x20

    Blue Band Shoulder Rehab
    20
    20

    Speed bench wasn't as fast as I would like it to be tonight because the weight was a little high. This was the 3rd week of a 3 week wave so next week I will start it out lower. All else went real well.
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  11. #371
    Registered User Atom1980's Avatar
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    7-27-19
    Speed Squat to 14 inch box choked blue band
    Warmup
    185x2
    1851x1 Band
    225x1
    245x5
    245x5
    245x5
    245x5
    245x5

    Speed Dead lift Conventional
    365x3
    365x3
    365x3
    365x3
    365x3

    Pulling Powler and Reverse Hypers.

    Quick and early day I had to work so got a work out in before. Bumped 5 lbs in squat to start the new 3 week wave. I needed to get done fast so I did tripples in the deads today.
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  12. #372
    Registered User Atom1980's Avatar
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    7-28-19
    Bench with F6 Shirt to 3 board
    Warmup
    185x3
    225x3
    275x2 Boards and Shirt
    315x1
    365x2
    385x1
    385x1
    355x2
    355x2
    355x2
    355x2
    355x2
    355x2

    Shoulder Rehab, Hammer curls, lats.

    Not a great day. I tried to do 2 reps at 385 and had to have the 2nd rep pulled off me 2 times. Just didn't feel very strong today . Feel a little tired after the last couple of days and maybe thats it.
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  13. #373
    Registered User Atom1980's Avatar
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    7-30-19
    Squat to 16 inch box with suit bottoms
    Warmup
    185x2
    225x2
    275x2
    315x1 Suit Bottoms
    315x2
    365x1
    405x1
    455x Dropped it on the rails WTF!
    455x1

    Reverse Hyper
    90x15
    90x15
    90x15
    90x20
    90x20
    90x20
    90x20
    90x20

    Tweaked my back on Saturday at work and went to Chiro but it didn't get fixed. I was very cautious lifting and wasn't staying focused with the 455 and rolled it off my back onto the pins. So I tried it again and went well and I could have gone up more but shut it down. Better luck next week.
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  14. #374
    Registered User Atom1980's Avatar
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    8-1-2019
    Speed Bench
    With 84lbs chain
    Warmup
    135x3
    135x3 Chain
    135x3
    135x3
    155x3
    155x3
    155x3
    175x3
    175x3
    175x3

    Low incline Dumbell Bench
    20x20
    30x20
    40x20
    50x20
    60x20

    Lying Tricep Ext with ez curl bar
    85x12
    85x12
    85x12
    85x12
    85x12

    Orange light band chest supported rows
    10
    10
    10
    10
    10

    Bent over rear delt
    5x20
    5x20
    5x20
    5x20

    Shoulder rehab

    Bench went well tonight the set at 175 was a little tough but still moved pretty quick.
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  15. #375
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    8-3-19
    Squat to 14 inch box with choked blue band
    Warmup
    185x2
    185x1 band
    225x1
    245x1
    265x3
    265x3
    265x3
    265x3

    Reverse hyper
    90x15
    90x15
    90x15
    90x20
    90x20
    90x20

    My left hip was really bothering me so I stopped halfway through my work out. Did some reverse hyper and that helped with the tightness.
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  16. #376
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    8-4-19
    Bench with F6 shirt to 1 board
    Warmup
    185x3
    225x3
    275x1 shirt and board
    315x1
    335x3
    335x3
    335x3
    335x3
    335x3

    CGBP
    225x10
    225x10
    225x9

    Chest supported Dumbell Rows
    50x10
    50x10
    50x10
    50x10

    Shoulder rehab

    Bench went well but it seems to take a couple of working sets before I get the shirt in the right spot and things start going correctly. I did this same work out about a month ago but I did 5 sets at 335 instead of 4 so more work was done. Benching doesn’t bother my hip so that’s good.
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  17. #377
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    8/6/19
    Hip still bothering me, got another adjustment from Chiropracter today so decided not to do any lift and instead just pull the prowler. Loaded up about 150 lbs and did 60 yard walks about 6 forward and 6 backward.
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  18. #378
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    8-8-2019
    Speed Bench with fat grips
    Warmup
    135x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Dumbell Bench with Red mini band around back
    40x20
    50x20
    60x20
    70x20
    80x17

    Williams Extension
    30x12
    35x12
    40x12
    45x12

    Bent over rear delt
    5x20
    5x20

    Shoulder Rollbacks
    5x20
    5x20

    Shoulder rehab

    Good speed day. Dumbell bench went better than expected today.
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  19. #379
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    8-10-19
    Squat to 15 inch box with Safety Squat bar
    Warmup
    205x2
    245x2
    265x2
    285x2
    305x2
    305x2
    305x2
    305x2
    305x2
    305x2
    305x2
    305x2
    305x2

    Trap Bar Deadlift
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Reverse Hyper
    90x15
    90x15
    90x15
    50x10
    50x10


    Pulled prowler 110lbs
    4 trips forward 60 yards
    4 trips backwards 60yards

    Didn't over do it today cause my hip is still a little sore. Things went well though.

    8-11-19
    Bench with Bench shirt to shoulder saver
    Warmup
    185x3
    225x3
    275x2 Shirt and shoulder saver
    315x2
    345x2
    365x2
    385x2
    405x1 PR
    405x1 PR

    CGBP Raw
    225x14 PR
    225x11

    TBar rows with a towell
    45x20
    45x20
    45x20
    Super set with Chest supported incline rows with Dumbell and fat grips
    40x12
    40x12
    40x12

    Lying Skull Crushers with ez curl bar
    85x20
    85x20
    85x20

    Really good work out 1st time to hit 4 plates in the bench. I feel like I am starting to understand the bench and my form is feeling very well. The last rep at 405 was a grinder and I am not good at grinding but today I stuck with it and it wwent right to lock out.
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  20. #380
    Registered User Atom1980's Avatar
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    8-13-19
    Squat with suit bottoms
    Warmup
    185x2
    225x2
    275x2
    315x2 Suit Bottoms
    315x1
    335x2
    355x2
    375x2
    395x2
    405x2
    405x2
    405x2
    405x2
    405x2

    Reverse Hyper
    90x15
    90x15
    90x15
    90x15
    90x15
    90x15
    90x15

    Shoulder Rehab

    Took it easy tonight and basically worked on getting depth, sitting back and opening the knees up. Didn't go up to high since I have had hip issue. Hip was fine tonight so next week I will add a little more weight.
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  21. #381
    Registered User Atom1980's Avatar
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    8-15-19
    Speed Bench with Fat grips
    Warmup
    135x3
    135x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3

    Dumbell Bench
    100x16
    100x11

    Seated Dumbell Press
    20x12
    30x12
    40x12

    Williams Press
    35x15
    35x15
    35x15
    35x15

    Tbar rows with a towell
    70x10
    70x10
    70x10

    Rolling Shoulder Rehab, Rear delt bent over, one arm red mini band tri push down.

    Pretty good night speed felt good on bench. Dumbell press went well. Good day.
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  22. #382
    Registered User Atom1980's Avatar
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    8-17-2019
    Speed Squat Safety Squat bar to 15 inch box
    Warmp
    155x2
    205x2
    245x2
    285x3
    285x3
    295x3
    295x3
    305x3
    305x3
    315x3
    315x3

    Trap Bar Deadlift
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3

    Reverse Hyper
    90x15
    90x15
    90x15
    90x15
    90x15
    90x15
    90x15

    Sefety Squat bar Goodmorning
    65x5
    115x5
    155x5
    205x5
    245x5
    245x5
    245x5

    Didn't feel good toay had a sinus headache and wanted to just do the minimum but my partner called me out so I bumped up the squats every 2 sets 10 lbs. Felt good after.

    8-18-2019
    Bench Raw
    Warmup
    185x3
    225x3
    275x3
    285x3
    295x3 PR
    295x2
    295x2
    225x3
    225x3
    225x3
    225x3
    225x3

    CGBP
    225x12 AMRAP

    Lying Skull crushers with monster mini attached
    55x20
    65x15
    65x15
    65x15
    65x15

    Dumbell Rows
    100x8
    100x8
    100x8
    100x8
    100x8

    Shoulder rehab blue band, Rolling Shoulder with Dumbell, rear delt bent over with dumbell.

    Went in today not knowing what I was going to do my partner said I needed to go raw since I have been in the shirt for a while. It went well and I hit a life time Raw PR for a tripple. Good day.
    Last edited by Atom1980; 08-19-2019 at 09:02 AM.
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  23. #383
    Registered User Atom1980's Avatar
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    8-20-2019
    Squat with suit bottoms
    Wamrup
    185x2
    225x2
    275x2
    315x2 Suit Bottoms
    365x2
    405x2
    425x2
    445x2
    455x2
    405x2
    405x2

    Reverse Hyper
    90x15
    90x15
    90x15
    90x15
    90x15
    90x15
    90x15
    90x15

    Kettle Bell Swings
    20x10
    30x10
    40x10
    40x10
    40x10

    Shoulder Rehab

    Squats went well tonight back was a little sore so I didn't push it. Went up a little more than last week and called it good.
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  24. #384
    Registered User Atom1980's Avatar
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    8-22-2019
    Speed bench
    Monster Mini green band
    Warmup
    135x2
    135x2
    135x2
    150x2
    150x2
    150x2
    165x2
    165x2
    165x2
    180x2
    180x2
    180x2

    Chain suspended ACG bar bench
    220x5
    240x5
    260x2

    Weighted push-ups, shoulder rehab, Williams press.

    Good speed day one thing interesting was the weighted pushups as AMRAP take some weight off and AMRAP then no weight AMRAP..

    8-24–19
    Speed Squat with Rackable Cambered bar
    175x2
    225x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2

    Trap bar deadlift
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3

    Pulling prowler, dumbbell leg curls, monster walks, shoulder rehab.

    8-25-2019
    Raw bench max effort
    Warmup
    185x3
    225x3
    275x1
    300x1
    320x1 Lifetime Raw PR!
    305x1 pause
    285x3
    285x3

    Dumbbell bench
    60x30
    60x30
    60x22

    lat pull with towel, shoulder rehab

    One of my best days bench pressing. It went fast too and I didn’t feel real great today but still hit a lifetime PR! Good day.
    Last edited by Atom1980; 09-10-2019 at 03:31 PM.
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  25. #385
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-27-2019
    Squat with suit bottoms
    Warmup
    185x2
    235x2
    315x2 Bottoms
    365x2
    405x2
    455x2
    475x2
    495x2
    455x2
    455x2

    Speed bench with green monster mini
    Warmup
    135x3
    135x3
    160x3
    160x3
    160x3
    160x3
    160x3
    160x3
    160x3
    160x3
    160x3

    Pushups off dumbbell
    30
    20
    15

    Neck harness
    10x20
    10x20

    Shoulder rehab

    Nice work out tonight was only going to go up to 475 tonight but my partners pushed me to 495. It went good. Just keep pushing on.
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  26. #386
    Registered User Atom1980's Avatar
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    9-1-2019
    Floor Press Max Effort
    Warmup
    185x3
    225x3
    255x1
    275x1
    300x1
    320x1 PR
    285x3
    285x3
    285x3

    Squat with Rackable Camber Bar
    Warmup
    175x2
    225x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2

    Speed Deadlift
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3

    Rolling Dumbell Shoulder, Blue Band Shoulder Rehab

    Nice PR Sunday. Louie Simmons says if you break a PR in the floor press you will usually break a Bench Press PR. I did it in the reverse order. Last week hit a PR in the bench and Sunday I did the Floor Press PR. I had to do speed squat and deadlift today becuase I was out of town on Saturday. Good day.
    Last edited by Atom1980; 09-10-2019 at 03:29 PM.
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  27. #387
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    Safety Squat Bar to 15 inch box
    Warmup
    205x2
    245x2
    295x2
    335x1 Suit bottom
    385x1
    425x1
    475x1 PR since I haven't done this with suit
    385x1
    385x1

    Safety Squat Bar Goodmornings
    155x8
    205x6
    245x5
    245x5

    Kettle Bell Squats off 3 inch mats
    30x10
    40x8
    40x8
    40x8

    One leg curls with Orange light band
    10
    10
    10
    10

    Max Effort squat went well tonight. I thought I would go higher but the 475 was a max effoert lift so I stopped there. Might have not pushed back hard enough coming up on that rep. The 425 popped right up.
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  28. #388
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    Hitting pr’s like crazy! Congrats!
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  29. #389
    Registered User Atom1980's Avatar
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    Thanks WhiteKimbo!
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  30. #390
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    9-4-2019
    Speed Bench with Micro Mini Bands
    Warmup
    135x5
    145x5
    155x5
    165x5
    175x5
    185x5
    195x5
    205x5
    215x5
    225x5

    Weighted Pushups 20 second rest pause
    35x23
    35x6
    35x2

    35x16
    25x8
    6

    Dumbell Rows
    40x20
    40x20
    40x20

    Shoulder Rehab, Rolling Shoulder Dumbells

    This was a little different work out I have a bad sinus infection and decided to do somethiing differnt from the normal speed stuff I do. The weighted pushups is a great exercise especially rest pause, it blows you up.
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