Reply
Page 5 of 15 FirstFirst ... 3 4 5 6 7 ... LastLast
Results 121 to 150 of 439
  1. #121
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    2-24-18
    Deadlift
    Warmup
    315x3
    365x2 Belt
    405x2
    430x2
    455x1
    475x2 Tie PR
    385x3 No Belt
    385x3 " "
    385x3 " "

    Deadlift off 45lb Plates
    235x2
    255x2
    275x2
    295x2
    315x2
    335x1
    355x1
    375x1

    Speed Squats to a low box with orange bands
    Warmup
    255x2 8 sets

    Power Shrugs
    Warmup
    275x5
    315x3
    315x3
    315x3

    Glute ham, Reverse Hyper, Orange Band Pull ups

    Great day deadlifting, I tied a lifetime PR! I thought about doing another rep but wait to do it another day. The last time I did this was in 1990. Out of all 3 lifts deadlift feels the best right now. I did miss training this whole week due to traveling for work.
    Reply With Quote

  2. #122
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    2-25-18
    Bench
    Warmup
    155x5
    185x3
    215x3
    245x2
    275x1
    290x1
    305x1
    315x- Miss

    Floor press
    165x2
    185x2
    205x2
    225x2
    245x2
    265x1
    285x1
    305x_ Miss

    Dumbell press with Red band, Machine row, Lat pull down, tricep machine and abs.

    Bench went well today even though I didn't get 315. It did go up about 6 inches and stalled, going back toward my face to quickly. We were only supposed to go to 305 but my partner wanted to go up. He made it my other partners did it. It would have been a PR for me. Going to continue to do Cube Predator for another 6 week cycle so the plan is to go up 10 lbs and finish with 315.
    Reply With Quote

  3. #123
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    2-27-18
    Squats
    Warmup
    295x2
    325x3
    350x2
    375x3
    385x2
    385x2

    Sumo deadlift sitting on a chair
    135x2
    155x2
    175x2
    195x2
    215x2
    235x1
    255x1
    275x1

    Bench press Cube Predator Week 1 light day
    Warmup
    165x8
    195x5
    225x3
    225x3
    225x3
    225x3
    225x3

    Bent over rows
    165x5
    185x5
    205x5
    225x5
    245x5

    Goodmornings
    165x5
    185x5
    205x5
    225x5
    245x5

    Good squat day 375 for 3 was the most I have done since 1990 felt good. I was going to bump the last up to 395 but the 2 at 385 went slow so I stayed at 385. Bench went well but the front of my shoulders were sore after getting done.
    Reply With Quote

  4. #124
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-3-18
    Deadlift
    Warmup
    315x3
    365x2
    405x2
    435x1
    455x1
    485x3 PR

    Speed Deadlift
    365x3
    365x3
    365x3

    Deadlift off 6 inch Block
    245x3
    265x3
    285x3
    305x3
    325x1
    345x1
    365x1

    Power Shrugs
    135x10
    225x5
    315x3
    365x3
    365x3
    365x3

    Glute Ham, Reverse hyper, Orange band pullups.

    I went in today thinking I was going to do 2 reps at 485 but it felt so good and my partners kept yelling to pull another and I did. 2 at 485 would have been a PR for me so I was very happy to pull 3. I want to pull 525 short term and by the end of the year 550.
    Last edited by Atom1980; 03-03-2018 at 04:20 PM.
    Reply With Quote

  5. #125
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-6-18
    Squat
    Warmup
    315x1
    345x2
    370x1
    395x2
    410x1
    420x1

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

    Bench
    Warmup
    180x8
    210x5
    240x3
    240x3
    240x3
    240x3
    240x3

    Stiff leg deadlift and dumbell rows.

    Another week of traveling for work so not at my best but still hit a 395 for a double which I haven't done in a very long time. I was going to go up to 435 which would be a current time PR but just didn't quite feel it tonight. Bench went ok but I have missed a few bench workouts so it was not a crisp as I like.
    Reply With Quote

  6. #126
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-10-18
    Deadlift
    Warmup
    315x3
    365x2 Belt
    405x2
    430x1
    455x1
    480x1
    505x1
    455x1
    455x1
    455x1
    365x3 No belt
    365x3
    365x3

    Deadlift off 6 inch box
    225x3
    225x3
    225x3
    225x3
    225x3

    Speed Squat to box
    Warmup
    225x2
    235x2
    245x2
    255x2
    265x2
    275x1
    285x1
    295x1

    Shrugs
    315x8
    315x8
    315x8

    Reverse hyper, glute ham with red band, Orange band Pullups.

    Deadlift went well today, 505 went pretty fast and my partner asked me why I didn't do it for 2. I will save it for next week. My lower back was kinda tight but after lifting it felt really good.
    Reply With Quote

  7. #127
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-11-18
    Bench
    Warmup
    165x8
    190x6
    225x5
    255x3
    275x2
    275x2
    275x2
    275x2
    275x2

    Incline close grip
    Warmup
    185x3
    205x2
    225x3
    245x2
    245x2
    245x2
    145x10
    165x8
    185x6
    205x5

    Chest supported rows
    120x10
    145x8
    165x6
    190x5

    Pulldowns
    130x10
    130x10
    130x10
    130x10

    Abs, Skull Crushers, and rear delt machine.

    Bench went well considering I missed last weeks heavy session due to traveling for work. This is the the 1st time to do incline bench in about 8 years. It went well except the 245 I missed the last rep on all 3 sets. I probably should have went to 235 maybe next week.
    Reply With Quote

  8. #128
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-14-18
    Squats
    Warmup
    305x1
    325x3
    350x2
    375x3
    385x2
    385x2

    Seated Deadlift
    Warmup
    235x1 8 sets

    Bench
    Warmup
    165x8
    195x8
    225x5
    255x3
    255x3
    255x3
    255x3
    255x3

    Stiff leg dead lift
    225x5
    225x5
    225x5
    225x5
    225x5

    Lying Incline Dumbell Rows
    40x5
    50x5
    50x5
    50x8
    50x5

    Good night lifting and I thought I was moving up 5 lbs in the squat but after checking it was the same weight I used a few weeks ago. Not what I wanted and the weight was a strain on the last 2 sets. I might change up to use the ss bar next week. Bench went well but my left shoulder is very tight and it feels weak on that side. Going to have my wife massage it out.
    Reply With Quote

  9. #129
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-17-18
    Deadlift
    Warmup
    315x3
    365x3
    405x2
    435x1
    455x1
    485x1
    515x1 Current time PR
    465x1
    465x1
    465x1

    Speed Squats to a box
    Warmup
    225x2
    225x2
    235x2
    235x2
    245x2
    245x2
    255x2
    255x2
    265x2
    265x2

    Pullups Orange band
    6
    6

    Had a current time PR with the 515 in the deadlift and it felt good. My plan was to go to 525 next Saturday but after doing squats I wnet to do pullups and stepped up on a box and something popped in my left knee and as I type this it is pretty sore so I'm not sure whats going to happen. 525 would be a lifetime PR for me raw.
    Reply With Quote

  10. #130
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-18-18
    Bench
    Warmup
    165x8
    195x6
    225x5
    255x3
    255x3
    255x3
    255x3
    265x3
    275x3

    Incline Bench
    95x8
    135x6
    185x5
    225x3
    235x2
    235x2
    235x2
    245x2 with a little help last rep

    Pulldowns, seated cable rows, rear delt machine, abs.

    I almost didn't lift today with my knee being so painful but partners said it would be a good idea just to get blood moving and they were right. Still hurts but I had a good lift today and the 275 for 3 went well considering I was supposed to stay at 255 and only supposed to be 5 sets and ended with 6. Good day!
    Reply With Quote

  11. #131
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-21-18
    Goodmornings
    Warmup
    225x3
    255x3
    275x3
    295x3
    315x3

    Reverse Hyper
    50x20
    50x20
    50x20
    50x20

    Bench
    Warmup
    165x8
    195x8
    225x5
    255x3
    270x2
    285x1

    Dumbell Rows
    50x20
    50x20
    50x20
    50x20

    No squats tonight because my left is still sore from Saturday so I was able to do goodmornings and I could have went higher but thought it would be better to stop at 315. Bench went well so that was good.
    Reply With Quote

  12. #132
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-24-18
    Deadlift
    Warmup
    225x2
    245x2
    245x2
    265x2
    265x2
    285x2
    285x2
    305x2
    305x2
    325x2
    325x2
    345x1
    365x1
    385x1
    405x1
    425x1
    425x1

    Goodmornings
    Warmup
    185x10
    185x10
    185x10

    Reverse Hyper
    90x20
    90x20
    90x20
    90x20

    My left knee is a little better but still painful. I could have went higher with deads but thought this was good enough. Substituted goodmornings for squats. Not sue when I wll squat again. I'm gonna have to feel a whole lot better.
    Reply With Quote

  13. #133
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-25-18
    Bench
    Warmup
    165x8
    195x6
    225x5
    255x3
    285x1
    295x1
    305x1

    Blue reactive Slingshot
    225x2
    245x2
    265x2
    285x2
    305x2
    325x1
    345x1
    365x1 with help more of a guide

    Stiff arm pulldowns, one arm corner row, Dumbell standing OHP, Dumbell incline bench, Abs.

    Bench went well today and the 305 wasn't fast but not a grinder either. What was interesting is using the slingshot and how much it helps my form. I have a habit of pushing the bar back over my face but the 365 my partner help a little but he was more guiding it back away from my face and it kept moving. I really need to force my self to push straight up instead of over my face. This is the most weight I have had in my hands for the bench press. I can tell the overload is a good movement because it gets the body used to using heavier weight.
    Last edited by Atom1980; 03-25-2018 at 01:03 PM.
    Reply With Quote

  14. #134
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-28-18
    High Box Squats
    Warmup
    225x3
    255x1
    275x1
    295x1
    315x3
    335x2
    345x3
    355x2
    365x2

    Speed Deadlift
    Warmup
    205x2
    225x2
    245x2
    265x2
    285x2
    305x1
    325x1
    345x1

    Bench
    Warmup
    165x8
    195x8
    225x5
    255x3
    275x3
    275x3
    275x3
    275x3

    Goodmornings
    135x10
    185x8
    225x6
    275x5

    Pullups 4 differrant grips
    3
    3
    3
    5

    Squats went well an the box was about 15 inches tall. The good thing was it didn't hurt my left knee it also hit the sticking area at the right spot. Bench went very well 275 was a lot after squating and deadlifting. Very happy about it and the pullups after the work out I was a little suprised about those too. Good day.
    Reply With Quote

  15. #135
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-30-18
    Deadlift
    Warmup
    315x3
    365x3
    405x1 Belt
    425x2

    Speed Deadlift no belt
    345x3
    345x3
    345x3
    345x3
    345x3
    345x3
    345x3
    345x3

    Barbell Shrugs
    135x10
    135x10
    135x10
    135x10

    Chest Supported Rows
    75x10
    75x10
    75x10
    100x10

    Dumbell Rows
    70x10
    70x10
    70x10

    I'm doing the Coan-Phillipi program and this is week #2. Went well and on the speed sets I will not use a belt. This is the 3rd time I used this program and I am set at a 15lb increase which will finish at 530. If I do this program back to back over the year I could see 70lb increase in my deadlift. I know some people have commented on weeks 8 and 9 not hitting the numbers and my 1st time through I did experience it as well. I was not feeling good on one of those lifts that particular day and I think it was week 9. Some say to back off 5 lbs or 10 if your not feeling it. I may take that advice.
    Reply With Quote

  16. #136
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    3-31-18
    Bench
    Warmup
    165x8
    195x6
    225x5
    255x3
    285x1
    285x1
    285x1

    Blue Slingshot
    285x2
    305x3

    Dumbell Bench
    55x10
    65x8
    75x6
    85x5

    Incline Barbell Press
    Warmup
    185x3
    185x3
    185x3

    Skull crushers
    75x10
    75x10
    85x10

    Lat pulldowns
    120x12
    130x12
    140x12
    150x12

    Abs
    60 reps

    Good Bench day considering not spotter or lift off. 285 with pause went up quick all 3 sets. 305 with slingshot PR for reps so that was good. Couple more weeks and will be going for 315 starting to get excited.
    Reply With Quote

  17. #137
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-4-18
    Squat to 18 inch box
    Warmup
    225x2
    275x2
    295x1
    315x1
    335x1
    355x1
    375x1
    395x1
    355x1
    355x1
    355x1

    Speed Deadlift No Belt
    Warmup
    225x1
    245x1
    265x1
    285x1
    305x1
    325x1
    345x1
    365x1
    385x1
    405x1

    Bench
    Warmup
    165x8
    195x8
    225x5
    225x5
    225x5

    Goodmornings
    135x5
    185x5
    225x5
    275x5
    315x5

    Dumbell Rows
    75x5
    80x5
    85x5
    90x5
    95x5

    Squat went well tonight and could have went up 10 or 20 lbs more but thought I would back off. Left knee still sore but squating to the box doesn't hurt it. Bench went well tonight and a good night of lifting.
    Reply With Quote

  18. #138
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-7-18
    Deadlift
    Warmup
    315x3
    365x3
    405x2 Belt
    430x1
    455x2
    375x3
    375x3
    375x3
    375x3
    375x3
    375x3

    Squat to an 18 inch Box
    Warmup
    185x3
    225x2
    275x2
    315x1
    315x1
    315x1
    275x2
    275x2
    275x2
    295x1
    315x1
    315x1
    315x1
    255x3
    255x3
    275x1
    295x1
    315x1

    Rows
    185x5
    205x5
    225x5
    245x5
    365x5

    Reverse Hyper
    90x10
    90x10
    90x10

    Deadlift was good today 3rd week of the program. Squats were a program my partners call crazy Russian. It was a lot of volume which maybe ok early in the program. Left knee still sore but slowly getting better.
    Reply With Quote

  19. #139
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-8-18
    Bench
    Warmup
    165x5
    195x3
    225x3
    255x2
    285x1
    300x1
    315x1 Lifetime Raw PR!!

    Blue Slingshot
    315x2
    325x1
    335x2 PR
    350x1 PR
    335x2 Little help last rep

    Lat pulldowns
    100x12
    120x10
    140x8
    160x6
    180x6
    200x6

    Stiff arm pulldowns
    50x10 6 sets

    Skull Crushers
    75x12
    75x10
    75x8
    85x6
    95x6
    105x6

    Dumbell OHP
    20x12
    25x10
    30x8
    35x6
    40x6
    45x6

    I can't say anything more than this was a great and memorable day. My 1st time to bench 3 plates Raw. Lifetime PR and it went fast, I feel I could have done 320 or 325 today. I have been chasing this for a long time also had 2 other PR's with the slingshot.
    Reply With Quote

  20. #140
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-10-18
    Extra Work out day

    Curls
    55x10
    65x10
    75x10

    Skull Crushers
    65x10
    75x10
    85x10

    Machine Curls
    65x10
    65x10
    65x10

    Tricep Machine
    65x10
    65x10
    65x10

    Wrist roller, Forearm Machine, Abs

    Did a little stretching and extra work tonight because I didn't have to work late. Its good to do a little extra.
    Reply With Quote

  21. #141
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-11-18
    Goodmornings
    Warmup
    185x2
    205x2
    225x2
    245x2
    265x2
    285x2
    305x2
    325x2
    345x2
    275x5
    275x5
    275x5

    Reverse Hyper
    90x8
    140x8
    180x8
    230x8

    Speed deadlift off 4 inchblock
    Warmup
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1

    Bench Speed
    Warmup
    185x3 TFS Grip
    185x3 TFS
    185x3 TFS
    205x3 Med Grip
    205x3 Med
    205x3 Med
    225x3 Pinky outside ring
    225x3 POR
    225x3 POR

    Dumbell Rows
    75x8
    75x8
    75x8
    75x8

    Dips
    8
    8
    8


    Couldn't squat today due to my left knee being sore so I did Goodmornings instead. It went well and so did the rest of the workout.
    Reply With Quote

  22. #142
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-14-18
    Deadlift
    Warmup
    315x3
    365x3 Belt
    405x2
    455x1
    485x2
    405x3
    405x3
    405x3
    405x3
    405x3

    Saftey Squat Bar Goodmornings
    55x5
    55x5
    105x5
    105x5
    105x5
    105x5
    155x5

    Dumbell Shrugs
    60x12
    60x12
    60x12
    60x12

    Pull ups 4 different grips
    5
    4
    4
    6

    Face pulls Red band
    12
    12
    12
    12

    Barbell Rows
    135x15
    135x15
    135x15
    135x15

    Very good deadlift day. I was supposed to do 480 and bumped 5 lbs to 485. I thought the 485 could have been a little faster but it was still very good. Reps at 405 was good and I don't think I have done 3 reps of 5 sets before or if it was its been a while ago. I had also bumped the working sets which was supposed to be 400 but I thought 405 would be good.
    Reply With Quote

  23. #143
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-15-18
    1st week of Cube Kingpin
    Bench
    Warmup
    185x3
    235x8
    235x8
    235x10

    Close Grip Bench
    205x8
    205x8

    Shoulder Saver Pause Bench
    185x12
    185x12
    185x12

    Rows With bands
    15 Orange
    15 red and orange
    15 same
    15 same

    Orange Band pullups
    9
    9
    6

    Front and Side lateral raises
    10x15
    10x12
    10x12

    New program went well today and I'm not used to doing this many reps with this heavy of weight but it went well. I can really feel a pump through my upper body. Feels good.
    Reply With Quote

  24. #144
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-17-18
    Goodmornings
    Warmup
    225x3
    245x3
    265x3
    285x3
    305x3
    325x3
    345x3
    275x8
    275x8
    278x8

    Speed Deadlift
    175x2
    195x2
    215x2
    235x2
    255x2
    275x1
    295x1
    315x1

    Bench
    Warmup
    165x2
    185x2
    205x2
    225x2
    245x2
    265x1
    285x1
    305x1

    Reverse hyper
    90x12
    90x20
    90x20

    Pullups
    5
    5
    5

    Did not squat again. Knee felt better but I will wait another week. Goodmornings felt strong and I just added 1 more rep than last week and stayed with the same weight for all sets. Bench went very well and I was a little nervous starting out but 265 was fast and so was 285. 305 wasn't real fast but not a struggle either.
    Reply With Quote

  25. #145
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-21-18
    Deadlift
    Warmup
    225x3
    275x3
    315x3
    365x3 Belt
    425x3
    425x3
    425x3

    345x3 120 second rest
    345x3 Same
    345x3

    Shrugs
    135x8
    225x5
    315x5
    315x5
    315x5

    Red Band Pullups
    8
    8
    6
    5

    Today was a short lift, got to the gym late and my partners were half way done. This was week 5 of the program. The work will start next week, 425 went pretty fast so I was happy about that. No squats today will wait till Wednesday.
    Reply With Quote

  26. #146
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-24-18
    Squats to 18 inch Box
    Warmup
    225x3 Wrap on left knee
    275x3
    295x3
    315x3
    315x3
    315x3

    Speed Deadlift
    135x3
    225x2
    245x2
    265x2
    285x2
    305x2
    325x1
    345x1
    365x1

    Slingshot Bench
    Warmup
    275x1
    315x3
    315x2
    315x1 +1 w help
    315x2
    315x2
    315x1 +1 w help
    315x1 +1 w help
    315x2

    Glute Ham, Reverse Hyper, and Orange Band Pull ups.

    No Bench on Sunday but life happens and you can't always control it.

    1st time in 17 days that I squated it went well but had to have a wrap on my left knee. My inner left knee is a little sore after squating but it isn't bad. Slingshot bench wasn't as good as I thought it might be. It was a quite a bit harder than I expected.
    Reply With Quote

  27. #147
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-2818
    Deadlift
    Warmup
    315x3
    365x3 Belt
    405x1
    455x3
    375x3 No Belt
    375x3
    375x3

    Deadlift off Blocks
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2

    Deficit deadlift
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3


    This was a short day due to having family in town. The 455 x 3 I could have done 5 reps and it felt pretty good. Short day but will make up for it this week coming up.
    Reply With Quote

  28. #148
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-29-18
    Bench
    Warmup
    210x3
    210x3
    220x3
    220x3
    230x3
    230x3
    240x3
    240x3

    Close grip Bench
    225x5
    235x5

    Shoulder Saver
    195x8
    205x8
    215x8

    Pulldowns, JM Press, Pushdowns, Orange band pullups, and Dumbell Military.

    This is Cube Program and I have used it before not for bench though so we will see how it is. I[refer the Cube Predator for Bench cause the last 3 cycles went really well for me but my partners wanted to do the Cube. They are doing it for Bench, Squat and Deadlift and I am only doing it for the bench. We will run the cycle and see. Might being doing a meet in August.
    Reply With Quote

  29. #149
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    4-30-18
    Sled pulling 74 lbs
    4 trips on grass
    150 feet each.

    Haven't done these in a while and it was kind of tough especially backwards. 3.5 trips forward and 1.5 backwards.
    Reply With Quote

  30. #150
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 450
    Rep Power: 193
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    5-2-18
    Squat to 18 inch box
    Warmup
    225x3 Wrap left knee
    275x3
    315x3
    345x3
    365x1
    385x1
    405x1
    425x1
    275x5
    275x5

    Speed Deadlift
    Warmup
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1

    Bench press Slingshot
    Warmup
    225x2
    245x2
    265x2
    285x2
    305x2
    325x1
    345x1
    365x-Miss

    Reverse Hyper, Glute Ham, Pullups

    Good night to night squating. Knee feels really good and it went very well. Bench was good too with getting 345 after squats and deadlifting.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts