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  1. #451
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-8-2020
    Deadlift with Suit
    Warmup
    225x3
    275x2
    315x1 Suit bottoms
    365x1
    405x1
    435x1
    465x1
    495x1
    465x1 Straps up
    465x1
    465x1
    465x1

    Safety Squat bar goodmornings
    155x10
    155x10
    155x10
    205x5
    245x5
    295x3
    295x3

    Reverse Hyper
    50x10
    50x10
    50x10
    90x10
    140x10
    140x10
    140x10
    140x10
    140x10

    Bent over Dumbell Rows
    50x8
    55x8
    60x8
    65x8

    Blue Band Ab pull down
    10
    10
    10
    20
    20
    20

    I had expected more pulling last night but putting the suit on just puts me in a different position. I did put the straps up and had a couple of decent pulls with the straps up but the weight was lower.
    Last edited by Atom1980; 01-11-2020 at 11:34 AM.
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  2. #452
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-9-2020
    Speed Bench
    Warmup
    135x3
    185x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Dumbell Bench
    70x10
    80x10
    90x10
    100x10
    110x10

    Skull Crushers
    75x10
    85x10
    85x10
    85x10
    85x10
    85x10

    Lat pull downs Wide grip
    120x10
    130x10
    14x010
    150x10

    Ab Machine
    130x10
    140x10
    150x10
    160x10

    Went to my old gym last night. It was nice to bench on a good bench for once.
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  3. #453
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-11-2020
    Speed squat to a 15 inch box with choked blue band
    Warmup
    185x2
    185x1 Bands
    225x1
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2

    Speed Dead lift with suit on straps up
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1

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

    Band leg curls, Ab pull downs, TRX band lat pullup.

    Squats went well today, speed was good continue to work on technique and keeping tight. Speed deadlift just tried to get down to the barsince the suit is so tight. I think its starting to break in no belt though.
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  4. #454
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-13-2020
    Bench to 1 board with F6 Bench Shirt
    Warmup
    185x3
    225x3
    275x1
    315x2 Shirt
    335x2
    345x2
    355x2
    355x2
    355x2

    CGBP Raw
    245x3
    255x3
    265x3

    Williams Press
    35x15
    40x12
    45x12
    50x10

    Reverse Hyper, Ab pulldowns, Chest supported lat pull, Rolling shoulder, Shoulder Rehab, Hammer Curls, Laterals. Sled pull 2nd workout.

    Not a bad workout but my technique could have been a little better. Last set at 355 was not a quality lift but I got it.
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  5. #455
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-15-2020
    Squat with suit on
    Warmup
    185x3
    225x3
    275x1
    315x1 Suit
    365x1
    405x1
    455x1 Wraps
    485x1 Wraps
    515x1 Straps up and wraps
    455x2 Sleaves and straps up

    Deadlift with suit
    315x1
    315x1
    315x1
    315x1
    315x2
    315x2

    Reverse Hyper
    50x10
    50x10
    50x10
    140x10
    140x10
    140x10
    140x10
    140x10

    Grey Light band Ab pulldowns
    10
    10
    10
    20
    20
    20


    455 felt heavy tonight but the 485 was better and the 515 was probably the easiest and everything felt good, speed and depth was good. I have been working on my technique on all 3 lifts and I think in the squat and the bench I am seeing improvement. The deadlift I am still working on and I did that again tonight. Not heavy weight but just to work on the form.
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  6. #456
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-16-2020
    Speed Bench
    Warmup
    185x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Dumbell Bench
    80x6
    90x6
    100x6
    110x6
    120x6

    Chest Supported Rows
    75x15
    75x20
    75x20

    Black Ab Machine
    140x10
    150x10
    160x10
    170x10

    Standing Dumbell tricep ext., Standing ez curl bar tricpe ext.

    Went to the old gym again last night things went well speed was good. Worked on technique but it is a little harder when i don't get a lift off. Working on the arch and keeping the glutes tight.
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  7. #457
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-18-2020
    Speed Squat to 15 inch box with choked grey average bands
    Warmup
    185x2
    185x1 Band
    225x1
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2

    Speed Deadlift with Suit Straps up
    315x1
    315x1
    315x1
    335x1
    335x1
    335x1
    355x1
    355x1
    355x1
    375x1
    375x1
    375x1
    315x1
    315x1
    315x1

    14 inch Cambered bar goodmornings
    175x5
    225x5
    265x5
    285x5
    305x5

    Dumbell leg Curls
    22.5x20
    22.5x20
    22.5x18

    Reverse Hyper
    50x10
    50x10
    50x10
    140x12
    140x12
    140x12
    140x12
    140x12

    Band Ab pulldowns
    10
    10
    10
    12
    12
    12
    12
    12

    Side Bends
    25x10
    35x10
    45x10

    My training partners are trying to motivate me to get ready for this meet and keep pushing me to do more. I try to do 3 week waves on speed days and they called me out on my 1st week wave even though the band tension is stronger with the grey band versus the blue band I was using they don't think so. I did bump up 10 lbs from where I was going to start and with more tension it was a good work out. They usually don't give me props bu today they did. Speed dead;ift again was working on technique and I think I am getting better with deadlift even though its my strongest lift my form is not as good as the other 2.
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  8. #458
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-19-2020
    Bench with F6 Shirt
    Warmup
    185x3
    225x3
    275x1
    315x2 Shirt
    335x2
    345x2
    355x2
    365x2 PR

    3 Board Bench
    375x2
    385x2
    385x2

    Lying tricep ext with 86lbs of chain
    22
    20
    18

    Red mini band pull apart
    30
    20
    20

    I exceeded my expectations today. My bench today was a 40 lb increase. Very good day worked on driving back into the bench keeping my arch. Good day!
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  9. #459
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-22-2020
    Squat with Suit
    Warmup
    185x2
    225x2
    275x2
    315x1 Suit Bottoms
    365x1
    405x1
    455x2 Wraps
    485x2 Straps up and Wraps

    Deadlift with suit
    315x1
    315x1
    315x1
    315x1
    365x1
    365x1
    365x1
    365x1
    365x1

    Straight Bar Goodmornings
    225x5
    275x5
    315x5
    335x5

    Reverse Hyper
    50x10
    50x10
    50x10
    140x10
    160x10
    160x10
    160x10

    Grey Band Ab Pulldown
    10
    10
    10
    10
    10
    10


    485 1st rep was a little high my partners said in a meet if it was my 1st attempt would probably pass. 2nd one was good. Felt easy and I almost was going to do another rep but passed. I think I have come to the conclusion that I will ditch the suit for deadlift and go raw this meet. I am having a hard time adjusting to it. I need more practice and I don't feel I am going to be ready doing it in the meet.
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  10. #460
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-23-2020
    Speed Bench
    Warmup
    135x5
    135x5
    185x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3

    Dumbell Bench
    80x5
    120x3

    Skull Crushers
    65x10
    75x10
    85x10
    95x10
    105x10
    115x10

    Tricep Push downs
    50x10
    6010
    70x10
    80x10

    Chest supported Row
    90x10
    140x10
    140x10
    140x10

    Ab Machine
    140x10
    150x10
    160x10
    170x10

    Speed day was ok. I think I was a little beat up from yesterday.
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  11. #461
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    Atom1980 is offline
    1-25-2020
    Speed Squat to 15 inch box with choked Grey Average bands
    Warmup
    185x2
    185x1 Bands
    225x1
    240x1
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2
    260x2

    Deadlift off 1 inch mat
    225x1
    275x1
    315x1
    315x1
    365x1
    366x1
    385x1
    385x1
    405x1
    405x1
    425x1
    425x1

    Reverse Hyper
    50x10
    50x10
    50x10
    140x10
    140x10
    140x10
    140x10
    140x10

    Red mini Band lying leg curls
    32
    31
    30
    30

    Grey Average band Ab pulldowns
    10
    10
    10
    10
    10
    10
    10
    10
    10

    Speed squat day a little under the weather but things went well after I got going . Deadlift today without the suit after squats its a little more difficult cause I was a little tired. Went up to a moderate weight deadlifting today.
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  12. #462
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-26-2020
    Bench with F6 shirt
    Warmup
    185x3
    225x3
    275x1
    315x1 shirt
    345x1
    365x1
    385x1 PR
    405x-

    3 Board Bench
    365x3
    365x3
    365x3

    Floor Press
    225x3
    235x3
    245x3

    Tate Press
    30x30
    30x30
    30x30

    Shoulder rehab, one are scap band pull, hanging leg raises, reverse hyper, band ab pull down.

    Bench went very well today shirt felt a little tighter than last week so maybe that gave me confidence. 385 went up fast so I bumped to 405 and I almost had it. My left arm is a little weaker right now and that is where I just couldn’t lock it out. The 385 is a 10 lb PR Good day!
    Last edited by Atom1980; 01-28-2020 at 04:31 AM.
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  13. #463
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1/29/2020
    Squat
    Warmup
    185x2
    225x2
    275x1
    315x1 Suit
    365x1
    405x1
    455x2 Wraps
    475x1 Wraps
    495x2 Straps up Wraps

    Reverse Band with Gray Average band
    545x1
    585x1

    Deadlift
    315x1
    365x1
    405x3
    405x3
    405x3
    405x3

    Suitcase Deadlift
    155x3
    155x3
    155x3
    155x3

    Reverse Hyper, Grey ab pulldown, Band lat pulldown.

    I am still getting used to the equipment and the pressure it creates. 1 rep is ok but 2 with everything on is just brutal. 495 went pretty well but my form wasn't as good on second rep. 1st rep popped right up. Reverse bands the 585 was better than the 545 . I think next week I will use a lighter band.
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  14. #464
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    Atom1980 is offline
    1-30-2020
    Speed Bench
    Warmup
    135x3
    135x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Dumbell Bench
    65x10
    65x10
    65x10
    65x10
    65x10

    Lat Pulldown
    115x10
    115x10
    115x10
    115x10
    115x10

    Back Ext, Belt Squat marching.

    Went to a different gym tonight which was pretty cool they have a lot more for powerlifters. Inverse curl, belt squat, mono, reverse hyper. Pretty cool to hang out with someone who benches over 700 and squats over 900.
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  15. #465
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    Atom1980 is offline
    2-1-2020
    Speed Squat
    With briefs
    Warmup
    185x2
    225x2 Briefs
    275x2
    315x2
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3

    Deadlift
    225x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2

    Red band leg curls
    50
    30
    30
    30

    Side bends
    20x10
    30x10
    40x10
    50x10

    Ab band pulldowns, marching with orange band over bar.

    Got a new pair of briefs and was breaking those in today. Last set I finally got down to depth.
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  16. #466
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-2-2020
    Bench with F6
    Warmup
    185x3
    225x3
    275x1
    315x3 shirt
    335x3
    340x3
    345x3
    350x3 PR

    Bench 4 Board
    375x1
    395x1
    415x1
    425x- miss
    425x1

    Dumbell rows
    50x10
    65x10
    80x10
    95x10

    Rolling tricep Dumbell
    20x18
    30x15
    35x12
    20x18
    25x15

    Rear delta, shoulder rehab, ab pull down, band lat pull.

    Good lift today 25 lb increase. It felt really good. 4 board went well until 425. I wasn’t tight and tried to get tight in the bottom but that wasn’t going to happen. Came back and got it.
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  17. #467
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-5-2020
    Squat with gear
    Warmup
    185x2
    225x2
    275x2 Briefs
    315x2
    365x2
    405x1 Suit and Briefs
    455x1
    495x1 Wraps
    525x Miss went backwards
    525x1 1.5 inches high
    525x1 Lost balance about 3/4 way down

    315x1 Briefs
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1

    Suit case deadlift
    135x5
    135x5

    Abs

    I didn't have a lack of strength but I have a problem not spreading my knees when I squat and my toes are coming up when I squat which is causing me to loose my balance. I backed down and did reps to work on pushing knees out and keeping the feet grounded to the floor. Maybe it was because of my 1st time to use all this gear I don't know but I will be doing some wall squats and work my technique.
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  18. #468
    Registered User Atom1980's Avatar
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    2-8-2020
    Speed squat with grey average bands and briefs
    Warmup
    185x2
    185x1 bands
    225x1 briefs
    275x1
    315x1
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2

    Speed deadlift
    135x3
    225x2
    315x2
    315x2
    315x2
    315x2
    315x2
    365x2
    365x2
    365x2

    Safety squat bar Good morning
    155x5
    205x5
    225x5
    225x5
    225x5
    225x5
    225x5

    Grey average band ab pull down
    10
    10
    10
    10
    10
    10

    Squatting was tough today with the bands especially the 1st 6 sets I wasn’t getting tight and my lower back was feeling it. Last 4 much better and no back issues.
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  19. #469
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-9-2020
    Bench with F6 to a 2 Board
    Warmup
    185x3
    225x3
    275x1
    315x2 shirt and board
    345x2
    365x2
    385x2
    385x2

    Chest supported band lat pulls, ab pull down, shoulder rehab.

    My right shoulder is tight and kinda hurts so I stopped doing any more. Last set had a little help the last rep.
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  20. #470
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-12-2020
    Squat
    Warmup
    185x2
    225x2 Briefs and Belt
    275x2
    315x2
    365x1
    405x1 Suit
    455x2
    485x1 Wraps This was only a half a rep started falling backwards
    485x1 Same thing trying to sit back and started going backwards
    485x1 removed briefs
    485x1
    485x1

    Abs, one leg band curls, dumbell press.

    My training partners suggested I not use the briefs because they are not broke in and are pushing me around to much so ditched those and had no issues squating after that. Good depth and felt strong I will probably use 485 as my opener, I am about a month out right now. Next meet I will use the briefs. This will be the 1st meet in about 29 years that I have been in gear so I want to be safe and using the briefs I don't think would be good at this point.
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  21. #471
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-15-2020
    Squat with briefs and choked average grey band.
    Warmup
    185x2
    185x1 bands
    225x1 briefs
    275x1
    325x1
    375x2
    375x2
    375x2
    375x2
    375x2
    375x2
    375x2
    375x2

    Deadlift off 1 inch mat
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1

    Ab band pull down, marching with orange light band.

    1 month out as of today till my meet. Squats went well today felt strong. I have 2 more speed squat days till the meet.
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  22. #472
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-16-2020
    Bench with F6 to a 2 Board
    Warmup
    185x3
    225x3
    275x1 shirt
    315x1 Board

    Dumbell chest supported rows, band push down, ab pull down, band curls, shoulder rehab.

    3 weeks ago I was outside throwing a toy for my dog and hurt my right shoulder. I am Rehabing it and it kinda hurt benching today so I stopped because I have a meet in less then a month now I’m just going to keep rehabing.
    Last edited by Atom1980; 02-18-2020 at 05:13 AM.
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  23. #473
    Registered User golli1982's Avatar
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    Looking strong man!! It’s nice to see another fellow geared lifter on here
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  24. #474
    Registered User Atom1980's Avatar
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    Thanks Golli!
    Last edited by Atom1980; 02-22-2020 at 05:06 PM.
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  25. #475
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-18-2020
    Deadlift
    Warmup
    275x1
    315x1
    365x1
    405x1
    455x1
    495x1
    530x- miss
    455x1
    455x1
    455x1
    455x1
    455x1

    Squat with 2 choked monster mini band
    Warmup
    185x2
    185x1 band s
    225x5
    225x5
    225x5
    225x5
    225x5

    Cambered bar good mornings
    175x5
    195x5
    215x5
    235x5
    255x5

    Barbell rows
    135x10
    165x8
    195x6
    225x5

    Abs

    Missed 530 a while ago I got 525 make back was kinda sore .

    2-19-2020
    Bench
    Warmup
    185x3
    225x1
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Dumbell Bench
    20x20
    20x20
    20x20
    30x20
    30x20
    30x20

    Abs, band tricep extension, band curls, TRX band pull-up.

    Right shoulder still sore drop back and just did a bunch of reps.

    2-22-2020
    Speed squat with choked grey average bands
    Warmup
    185x2
    185x1 bands
    225x1
    275x1
    315x1
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2

    Speed deadlift
    225x1
    275x1
    315x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1
    335x1

    Dumbell leg curls
    32.5x25
    32.5x20
    32.5x17
    32.5x17
    32.5x17

    Abs

    Felt very strong today squatting. Dead’s felt good today too.
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  26. #476
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-23-2020
    Bench with F6 Shirt and shoulder saver
    Warmup
    185x3
    225x1
    275x1 Shirt and Saver
    315x1
    335x1
    335x1

    Dumbell Bench
    20x50
    20x50
    20x37

    Dumbell Rows
    20x10
    30x10
    40x10
    50x10
    60x10

    Skull Crushers
    55x20
    55x20
    55x20

    Bent over rear delt, Hammer curls, Mini Tricep pushdowns, Abs.

    Right shoulder doing better and was able to put some weight on it. I can tell its weaker but at least I was able to bench.
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  27. #477
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    2-29-2020
    Bench with F6 Shirt and Red shoulder saver
    Warmup
    185x3
    225x1
    275x1 Shoulder Saver and Shirt
    315x1 Easy
    315x1
    315x1 Commands

    Squat
    Warmup
    185x2
    225x2
    275x1 Briefs
    315x1
    365x2
    365x2
    365x2
    365x2
    365x2

    Deadlift
    225x2
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1

    Abs

    From Saturdays work out did Bench that I normally do on Sunday but had family over so I did everything today. Bench was easy and didn't put much weight on the bar. Meet is in 2 weeks and will be scaling back my work till then.
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  28. #478
    Registered User golli1982's Avatar
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    Awesome session!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  29. #479
    Registered User Atom1980's Avatar
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    Thanks Golli glad its over.
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  30. #480
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    3-5-2020
    Squat with suit bottoms
    Warmup
    185x2
    225x2
    275x2 Suit Bottoms
    315x1
    365x1

    Bench
    Warmup
    135x3
    135x3
    185x3 Red Shoulder Saver
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Dumbell Bench
    20x50
    20x50
    20x50

    Band Pull aparts, Band Ab pull downs, Band Tricep pushdowns

    Light work out, worked on technique.
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