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  1. #601
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    1-26-2021
    Squat to a box with briefs
    Warmup
    235x2
    325x2
    415x2
    465x2
    475x2
    485x2
    495x2

    Reverse Hyper
    90x10
    90x10
    90x10
    90x10
    90x10
    90x10

    Cable ab pulldown, Hamstring Chaos, Weighted Bridges, Ab Crunch

    Better day squating than last week. Last set was the best.

    1-28-2021
    Bench with 2 Chains to Shoulder saver
    Warmup
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Incline Dumbell Press
    40x20
    40x20
    40x20

    Mcdonald Bar Rows
    145x10
    145x10
    145x10

    Chest Supported Rows
    140x10
    140x10
    140x10

    PVC Bar Tricep Pushdown with monster mini

    Quick but good training.

    1-29-2021
    SS Bar to a box with red mini in front
    Warmup
    245x5
    245x5
    245x5
    245x5
    245x5

    Deadlift
    225x3
    225x3
    225x3
    225x3
    225x3

    Lat Pull Down
    130x10
    130x10
    130x10

    Leg Curls with Monster Mini one leg, Band ab pull down.

    Tough night lifting trying to hold my air through all 5 reps in the squat and have a cold.
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  2. #602
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    1-31-2021
    Deload Bench Raw
    Warmup
    195x3
    235x2
    245x2
    255x2
    265x2
    275x2
    285x2

    Lying mini band criss cross tricep extension.

    Light bench day and quick.
    Last edited by Atom1980; 02-01-2021 at 03:13 AM.
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  3. #603
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-2-2021
    Deload Squat
    Warmup
    235x2
    325x2
    325x2
    325x2
    325x2
    325x2

    SS Bar Goodmornings
    155x5
    245x3
    245x3
    265x3

    Band Ab pulldowns

    Light lift today

    2-4-2021
    Speed Bench
    With 2 Chains
    Warmup
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Decline Dumbell Bench
    50x20
    60x20
    70x20
    80x10

    Barbell Rows
    135x6
    185x5
    205x5
    205x5
    205x5
    205x5
    205x5

    Skull Crushers EZ curl bar Super set with close grip
    85x10x10
    85x10x10
    85x10x10

    H Rolls, Band pull aparts, Tricep Band pushdowns, Bent over rear delt with dumbell, Shoulder rehab.

    2-5-2021
    Speed Squat to a box with 2 chains
    Warmup
    145x3 Chain
    225x5
    225x5
    225x5
    225x5
    225x5

    Deficit Deadlift off 2 inch mat
    135x5
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Reverse Hyper
    90x10
    90x10
    90x10

    Leg Press
    200x10
    200x10
    200x10

    Band Leg Curls, Back Ext

    2-7-2021
    Bench with Shirt on with 2 board
    Warmup
    235x3
    285x1
    325x2 Boards and Shirt
    375x2 Training Partners SD Phenom Shirt
    395x2
    415x2
    445x2
    465x2 PR

    Barbell Rows
    135x10
    225x8
    225x6
    225x6

    Skull Crushers
    85x10
    95x8
    105x6
    115x5

    Face Pulls
    50x12
    60x10
    60x10
    60x10

    PVC Pipe Band Pushdowns

    The 465 for 2 was very fast. One of my goals is to Bench 500lbs. I am getting closer to my goal.
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  4. #604
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-9-2021
    Squat to a box
    65x3
    65x3
    155x3
    245x3
    335x2 Briefs
    425x2
    475x2
    495x2
    505x2

    Stiff leg deadlift
    225x8
    225x8
    225x8

    Reverse Hyper
    90x10
    90x10
    90x10
    180x10
    180x10
    180x10

    Weighted Bridges
    50x10
    50x10
    50x10

    AB Crunch
    25x10
    25x10
    25x10

    Back Ext
    10
    10
    10

    Pretty good squat tonight. Next week I think I will use chains.
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  5. #605
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-11-2021
    Speed Bench with Shoulder Saver
    Warmup
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3

    Reverse Pulldowns, Band Face Pulls, Band pushdowns

    2-12-2021
    Yoke Bar Squats to a box with 3 chains
    Warmup
    155x3 Chains
    205x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3

    Speed Sumo Deadlift
    225x2
    225x2
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1

    Reverse Hyper
    90x10
    90x10
    90x10

    Leg Press
    290x10
    290x10
    290x10

    Weighted Bridges, Ab Crunches, Band one leg curls, Landmines

    I was going to go up 20lbs from last week but decided to add another chain instead and that was a good call.
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  6. #606
    Registered User Atom1980's Avatar
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    Age: 58
    Posts: 651
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-14-2021
    Bench to a 2 Board with Bench Shirt
    55x5
    55x5
    145x5
    195x3
    235x3
    285x1
    325x2 Board and Shirt
    365x2
    415x1
    465x1
    505x1 PR

    Skull Crushers
    85x8
    105x5
    115x5
    115x5
    115x5
    115x5

    Low Lat Machine Pull
    45x10
    90x10
    140x10
    140x10
    140x10
    140x10

    Band Pull apart, H Rolls, Shoulder Rehab.

    Good bench day 1st time to have 500 in my hands and it moved pretty well.
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  7. #607
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-16-2021
    Reverse Hyper
    90x10
    90x10
    90x10

    Leg Press
    290x10
    290x10
    290x10

    Back Ext
    10
    10
    10

    Weighted Bridges
    50x10
    50x10
    50x10

    Squat to A Box
    65x5
    65x5
    155x3
    245x3
    335x2
    425x3
    445x3
    475x3
    505x3

    Reverse Hyper
    140x10
    140x10
    140x10
    140x10

    Landmines
    10
    10x10
    10x10

    One Rep more on my top set than last week for squats.
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  8. #608
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-18-2021
    Speed Bench with Shoulder Saver
    Warmup
    205x3 Shoulder Saver
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3

    Dumbell Incline Bench
    50x20
    60x20
    70x11

    Dumbell Rows Rows
    50x10
    60x10
    70x10

    Chest Supported Rows
    140xx10
    140x10
    140x10

    Cable Tricep Pushdown
    40x20
    40x20
    40x20
    40x20

    2-19-21
    Suspended Goodmornings
    155x5
    205x5
    245x5
    245x5
    245x5
    245x5
    245x5

    Reverse Hyper
    90x10
    90x10
    90x10
    140x10
    140x10
    140x10
    140x10

    Back Ext, Grey Band Ab Pulldown

    2-21-21
    Deload Bench
    Warmup
    235x2
    235x2
    235x2
    235x2
    235x2
    235x2

    H Rolls, Cable Tricep Pushdowns
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  9. #609
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-23-2021
    Deload Squat
    Warmup
    245x3
    335x2
    335x2
    335x2
    335x2
    335x2

    Suspended Goodmorning with Micro Bands
    155x3
    155x8
    155x8
    155x11

    Weighted Bridges
    50x10
    50x10
    50x10

    Band Abs Pulldown

    2-25-2021
    Speed Bench with shoulder saver
    Warmup
    185x3 Sver
    185x3
    185x3
    205x3
    205x3
    205x3
    225x3
    225x3
    225x3

    Dumbell Bench
    50x20
    60x20
    70x20
    80x15

    Rows in Power Rack with Green Monster Mini
    140x12
    140x12
    140x12
    140x12

    Red Mini Band Tricep Push down
    70
    50
    50
    30

    Nice workout tonight.
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  10. #610
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,344
    Rep Power: 929
    CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500)
    CharlesSwann is offline
    Handling 500+ on bench is so cool, keep killing it!

    Your session volume always amazes me too, haha.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465 FS / 440 paused FS / 245 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  11. #611
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    Thanks Charles!
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  12. #612
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    2-26-2021
    Sled Drag Warmup
    100lbs 100 feet 1 trip forward 1 trip backwards

    SS Bar to a box
    Warmup
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3

    Conventional Deadlift
    225x2
    275x1
    315x1
    365x1
    365x1
    405x1
    405x1
    405x1
    405x1
    405x1

    Reverse Hyper
    140x15
    140x15
    140x15

    1st time to pull the sled in awhile due to snow and ice. Felt good.

    2-28-2021
    Bench with shirt to a 3 board
    Warmup
    195x3
    235x3
    285x1
    325x3 Board, Shirt
    375x3
    415x3
    435x3

    Low cable rows
    90x15
    140x15
    140x15

    Tricep Cable Pushdown, Shoulder Rehab

    Left shoulder a little tight so I went to a 3 board today and didn't push it to hard. Overall good training session.
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  13. #613
    Registered User Atom1980's Avatar
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    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    3-2-2021
    Squat to a box with briefs
    Warmup
    245x3
    335x2
    425x2
    475x2
    495x2
    515x2
    515x2

    Safety Squat Bar Suspended Good Mornings
    155x8
    245x5
    245x5
    155x10

    Reverse Hyper
    90x10
    90x10
    90x10

    Weighted Bridges
    60x10
    60x10
    60x10

    Grey Band Ab pull down
    15
    15
    15

    My 1st set at 515 on the 2nd rep I was bent forward like a goodmorning but my 2nd set was good.
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  14. #614
    Registered User Atom1980's Avatar
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    3-3-2021
    Sled Pull
    100lbs 4 trips 270ft Forward
    4 trips 270ft backwards

    Cable Ab pulldown
    30x10
    40x10
    50x10
    60x10
    70x10

    3-4-2021
    Speed Bench to Shoulder Saver
    Warmup
    145x3
    195x3
    195x3
    195x3
    215x3
    215x3
    215x3
    235x3
    235x3
    235x3

    Low incline Dumbell Press
    50x20
    60x20
    70x14

    Barbell Rows
    155x8
    155x8
    155x8
    155x8
    155x8

    Tricep Cable Pushdown
    40x15
    40x15
    40x15
    40x15

    Band Pull Aparts, H Rolls

    Good quick work out tonight.
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  15. #615
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    3-7-2021
    Bench with shirt
    Warmup
    195x3
    235x3
    285x1
    325x2 Shirt and 2 Board
    375x2 Same
    415x2 Same
    445x2 Same
    465x1 no board PR

    Barbell Rows
    135x10
    185x10
    185x10
    185x10
    185x10
    185x10

    Rolling Dumbell Ext
    25x10
    30x10
    35x10
    40x8
    40x8

    Band pull aparts, H Rolls, Red mini band Tricep Pushdown.

    Bench felt good today and I decided to go for a single rep no board. This was 47lb PR over what I did in December at my meet. Good day!
    Last edited by Atom1980; 03-09-2021 at 05:00 AM.
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  16. #616
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    3-9-2021
    Safety Squat bar to a box
    Warmup
    245x3
    335x2
    425x2
    475x2
    515x2
    535x1-2 Had help 2nd
    535x2
    535x2

    Stiff leg deadlift
    185x8
    185x8
    185x8
    185x8
    185x8

    Reverse Hyper
    90x10
    90x10
    90x10

    Weighted Bridges, Sled Pull, Grey ab band pulldown.

    My 1st set at 535 I wasn't tight and stalled half way up. Its nice to have good spotters. My last set was much easier.
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  17. #617
    Registered User Atom1980's Avatar
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    Age: 58
    Posts: 651
    Rep Power: 1248
    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    3-11-2021
    Floor Press
    Warmup
    135x5
    135x5
    185x5
    195x5
    205x5
    215x5
    225x5

    Lat Pulldown
    115x10
    130x10
    145x10

    One Arm Lying Lateral Raises, Chest Supported rear Delt Raise, Bottom Up Kettlebell Press, H Rolls, Band Pull Aparts, Shoulder Rehab.

    I haven't done Floor Presses in a while I thought I felt kinda weak doing those.
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  18. #618
    Registered User Atom1980's Avatar
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
    Atom1980 is offline
    3-12-2021
    Safety Squat Bar to a box with 2 Chains
    Warmup
    205x3
    205x5 Chain
    205x5
    205x5
    205x5
    205x5

    Sumo Deadlift
    225x1
    225x1
    245x1
    245x1
    265x1
    265x1
    285x1
    285x1
    305x1
    305x1

    Reverse Hyper
    90x10
    90x10
    90x10

    Cable Ab Pulldown
    60x20
    70x20
    80x15

    Leg Press
    200x10
    200x10
    200x10

    Weighted Bridges, Orange band one leg curls, Band Ab pulldown, Marching in Belt Squat.

    Trained alone today.

    3-14-2021
    Bench Deload
    Warmup
    195x3
    235x3 Bench Daddy
    265x3
    285x3
    285x3
    285x3
    285x3

    Chest Supported Rows
    90x10
    140x10
    140x10
    140x10

    Shoulder Rehab, Band Trcicep Pushdown, H rolls, Band Pull Apart.

    Sled Pull 83lbs 2 Trips forward and 2 trips backwards 150 feet each trip.

    Right Shoulder sore and tight today so did a deload with Bench Daddy. It did feel better after benching which was a good sign.
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  19. #619
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    3-16-2021
    Safety Squat Bar to a box
    Warmup
    245x3
    335x2 Briefs
    425x2
    515x2 Suit
    515x2
    565x2
    565x2
    605x1
    605x2 PR

    Reverse Hyper
    90x10
    90x10
    90x10
    90x15
    115x15
    140x15

    Cable Ab Pulldown
    70x15
    70x15
    70x15
    80x15

    Sled Pull warmup 55lbs 240FT

    It has been since December since I have had my suit. Went to an inch higher box than normal. It felt really good tonight and could have done more but I shut it down. 1st set at 605 I had a bad pick and only did one rep, but the 2 second set at 605 went really well. Good day.
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  20. #620
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    Atom1980 is offline
    3-18-2021
    Bench with Shoulder Saver
    Warmup
    185x3 Saver
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Kettle Bell ups
    10x10
    25x10
    25x10
    25x10

    Micro Band Lat Crossover, Band Pull Aparts.

    3-19-2021
    14 inch Camber Bar to Box with 2 Chains
    Warmup
    175x3
    175x3
    225x3
    225x5 Chains
    225x5
    225x5
    225x5
    225x5

    3 inch Deficit Deadlift
    225x3
    225x5
    225x5
    225x5
    225x7

    Reverse Hyper
    90x10
    90x10
    90x10

    Weighted Glute Bridges
    60x10
    60x10
    60x10

    Band Ab Pulldown, Sled Drags Sideways left and right sides 100 ft.

    3-20-2021
    Sled Drags
    250 Ft 73lbs
    3 trips Forward
    3 trips Backwards
    1 trip upper body lat pull up

    3-21-2021
    Bench with shirt 2 two Board
    Warmup
    195x3
    235x3
    285x1 Bench Daddy
    325x2 Shirt and Boards
    375x2
    415x2
    445x2

    Barbell Rows
    185x10
    185x10
    185x10
    185x10

    Rolling Tricep Extension
    35x10
    35x10
    35x10
    35x10

    Band Pull Aparts, H Rolls, Shoulder Rehab.

    Right shoulder still a little sore so I didn't push it.
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  21. #621
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    3-23-2021
    14 inch Cambered Bar to Box with Briefs
    Warmup
    265x3
    355x2
    405x2
    405x2
    405x2
    405x2

    Deadlift off 6 3/4 inch Block with Briefs
    225x2
    315x2
    405x2
    495x2
    585x1
    605x1 PR

    Reverse Hyper
    140x10
    140x10
    140x10
    140x10

    Weighted Bridges, Grey Band Ab Pulldown, Sled Drag.

    Pulling went well tonight.
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  22. #622
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    Atom1980 is offline
    3-24-2021
    Speed Bench with Chains and Shoulder Saver
    Warmup
    145x5 Saver
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3
    195x3

    Hanging weight with PVC Pipe Bench
    50x15
    50x15
    50x15
    50x15

    Lat Pulldown
    115x10
    130x10
    145x10
    160x10

    Band Tricep Pushdowns

    Quick Lift

    3-26-2021
    Speed Squat with 14 inch Cambered Bar to a Box with 3 Chains
    Warmup
    225x5
    225x5
    225x5
    225x5
    225x5

    Speed 4 inch Deficit Deadlift with 200lbs Band Tension
    225x5
    225x5
    225x5
    225x5
    225x5

    Reverse Hyper
    90x10
    90x10
    90x10

    Ab Cable Pulldown
    70x10
    80x10
    90x10

    Band Leg Curls, Seated Calf Raises, Weighted Bridges, Sled Pull.

    Good work today.

    3-27-2021
    Recovery Day
    Reverse Hyper
    90x10
    90x10
    90x10

    Band Pull Aparts

    Sled Drags 2 Trips Forward 2 Trips Back Wards 240 feet 100lbs
    1 trip side to side 240 feet 50lbs
    Neck Harness attached to sled 120 feet 50lbs

    3-28-2021
    Bench to 2 Board with Shirt
    Warmup
    195x3
    235x3
    285x1
    325x3 Shirt and Boards
    375x3
    415x3
    435x3 PR

    Dumbell Floor Press
    60x15
    70x15
    70x15

    Skull Crushers
    105x10
    105x10
    105x10

    Swiss Bar Rows
    175x8
    175x8
    175x8

    H Rolls, Band Pull Aparts, Band Tricep Pushdowns.

    I have a couple of weeks of good training. I am planning on doing a meet 1st weekend of May. Good Day!
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  23. #623
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    3-30-2021
    Squat with Briefs and Suit Straps up
    Warmup
    245x3
    335x3 Briefs
    425x1 Suit Straps Down
    515x1 Straps up
    515x1
    515x1
    515x1
    515x1

    Dead lift with Suit
    315x1
    405x1
    455x1
    455x1
    455x1
    455x1
    455x1

    Reverse Hyper
    90x10
    90x10
    90x10
    140x10
    140x10
    140x10

    Cable Ab Pulldown
    80x15
    90x15
    100x15

    Weighted Bridges, Grey Band Ab pulldown, Sled Pull.

    Was a good squat day just getting use to the suit and straps up but all 5 reps went very well and easy. Sumo deadlift was good and same as the squat easy and just getting use to the suit. Meet is May 1.

    3-31-2021
    Reverse Hyper
    90x10
    90x10
    90x10

    Cable Ab pulldown
    80x10
    80x10
    80x10

    Sled Pull
    100lbs 3 trips forward 200 feet
    100lbs 3 trips backwards 200 feet

    Band pull aparts

    Quick and easy.

    4-1-2021
    Speed Bench full range
    Warmup
    145x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Dumbell Bench
    50x10
    60x10
    70x10
    80x10

    Incline Tricep Ext
    55x15
    75x10
    55x15
    55x15

    Reverse Hyper Lat pull
    90x10
    90x10
    90x10

    Kettle Bell Swing and Press
    20x8
    25x8
    25x8

    Band Pull Aparts, H Rolls.

    It was nice to go full range of motion on the bench tonight. Shoulders felt good. I forget the bar we use is a 65lb bar.
    Last edited by Atom1980; 04-07-2021 at 05:07 AM.
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  24. #624
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    Atom1980 is offline
    4-4-2021
    Bench with Bench daddy single sleeve
    Warmup
    195x3
    235x3
    285x1
    325x2 Bench Daddy
    345x2
    365x1-1 Help
    345x2
    335x2

    Dumbell Floor Press
    70x15
    70x15
    70x15

    Bent over rows
    50x10
    50x10
    50x10

    Red Mini Band Tricep Ext

    I have had some good training the last couple of weeks but today was okay.
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  25. #625
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    4-6-2021
    Squat with briefs and suit light wraps
    Warmup
    245x3 Briefs
    425x2
    485x1 Suit straps up light wraps
    535x1 Suit straps up light wraps

    Deadlift
    225x2
    315x1
    405x1 Suit
    455x1

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

    Grey band Abs, Cable ab pulldown

    Went up to opener and it move really fast which should be expected. Deadlift went up to opener same thing moved well.
    Last edited by Atom1980; 04-07-2021 at 08:14 AM.
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  26. #626
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    4-8-2021
    Speed Bench with 1 chain per side
    Warmup
    145x5
    145x5
    165x3 Chains
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Dumbell Bench
    50x12
    60x12
    70x12
    80x12

    Skull Crushers
    55x25
    65x25
    65x25

    Sled Drag lat pull down, Red Mini band Tricep Pushdown

    Good training day. The sled drags really hit the mid to upper back and rear delts.
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  27. #627
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    4-9-2021
    Squat to a box with 14 inch Cambered Bar 3Chains per side
    Warmup
    175x3
    245x3
    245x5 Chains
    245x5
    245x5
    245x5
    245x5

    Deadlift off 4 inch mat with Green Monster Mini
    245x5
    245x5
    245x5
    245x5
    245x5

    Reverse Hyper
    90x10
    90x10
    90x10

    Weighted Bridges
    60x10
    60x10
    60x10

    Cable Ab Pulldown
    90x10
    90x10
    90x10

    Grey Band Ab Pulldown
    10
    10
    10

    Good Speed Squat and Deadlift training today.

    4-10-2021
    Sled Pull
    100 lbs 3 Trips Forward 3 Trips Backwards 200Ft

    Cable Abs
    80x20
    80x20
    80x20

    Fatman Pullups with Rings
    10
    10
    10

    Some Recovery work.

    4-11-2021
    Bench with Shirt
    Warmup
    195x3
    235x3
    285x1
    325x1 2 Board and Shirt
    375x1 1 Board
    395x1 Commands

    Fatbell Bench
    53x12
    53x12
    53x12

    Rolling Dumbell Tricep Ext
    25x12
    30x12
    30x12

    Close Grip Lat Pulldown
    100x12
    115x12
    115x12

    H Rolls, Band Pullaparts.

    Went to my opener it moved fast. Felt good.
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  28. #628
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    4-13-2021
    Deadlift with suit
    Warmup
    315x1 Suit
    405x1
    455x1
    455x1
    455x1

    Reverse Hyper
    90x10
    90x10
    90x10
    90x10

    Weighted Bridges
    60x10
    60x10
    60x10

    Cable Ab Pulldown
    80x10
    80x10
    80x10

    Sled Pull
    100lbs 100 feet 4 trips forward 4 trips backwards.
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  29. #629
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    Atom1980 is offline
    4-14-2021
    Sled Pull
    100lbs 100ft 3 Trips Forward 3 Trips Backwards
    Cable Abs
    80x10
    80x10
    80x10

    Band Pull Aparts

    4-15-2021
    Speed Bench
    Warmup
    135x5
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Skull Crushers
    75x12
    75x12
    75x12

    Bent Over Cable Rows
    50x10
    100x10
    100x10
    100x10

    Band Push Downs
    70
    40
    40
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  30. #630
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    4-16-2021
    Sled Pull 100lbs 100ft 6 trips forward and 6 trips backwards

    Band Leg Curls
    25 Green Monster mini
    25 green
    25 red

    Cable Ab pulldown
    80x10
    90x10
    100x10

    4-17-2021
    Sled Pull
    100lbs 100 Feet 3 trips forward and 3 trips Backward
    55lbs 100 feet side to side 1 trip each side.

    Grey band Ab pulldown
    15
    15
    15

    4-18-2021
    Bench with Shirt to last warmup
    Warmup
    195x3
    235x3
    285x1
    325x1 Shirt and 2 board
    375x1 1 Board

    Dumbell Bench
    60x15
    60x15
    60x15

    Skull Crushers
    85x10
    85x10
    85x10

    Lat Pull Dwon
    115x10
    115x10
    115x10

    Band Pull Aparts

    Last heavier Bench work out before the meet. Went up to what will be my last warmup at the meet.
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