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  1. #421
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 436
    Rep Power: 191
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    Atom1980 is offline
    11-1-2019
    Speed squat to 15 inch box
    With blue bands
    Warmup
    185x2
    185x1 Bands
    225x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2

    Sumo Deadlift off 1 inch mats
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2

    Stiff leg deadlift
    225x5
    225x5
    225x5
    225x5
    225x5

    Barbell rows
    185x5
    185x5
    185x5
    185x5
    185x5

    Reverse Hyper, Ab pulldowns, shoulder rehab

    Squats went slow and might have been a little too much so I will repeat this cycle.

    11-3-2019
    ME Bench F6 Bench shirt with Shoulder Saver
    Warmup
    185x3
    225x3
    275x1 shoulder saver
    315x1 Shirt
    335x1
    355x1
    375x1
    390x1

    Clsoe grip raw bench
    225x13
    225x12
    225x10

    Tricep ladder, one arm dumbell tricep ext, rear delts, rolling shoulder dumbells, hammer curls, Ab pull downs, Band lat pull downs.

    I thought I did a PR toay but I was wrong after I found out I was pretty disappointed. Next time. I need to keep better records.
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  2. #422
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 436
    Rep Power: 191
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    Atom1980 is offline
    11-5-2019
    Chain Suspended Goodmornings with Saftey squat bar
    Warmup
    205x3
    245x3
    295x3
    335x3 Suit bottoms
    385x3
    425-
    335x3
    335x3

    Dead lift off 3 1/2 inch mat
    with suit bottoms
    315x2
    36x2
    405x2
    455x2

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

    Grey Average Band ab pulldown
    10
    10
    10
    10
    10


    Shoulder rehab

    Tried to move 425 off the chains, got a little movement but couldn't stand up with it. Should have went up 20 lbs after the 385. This is the 1st time doing these as a ME so have to start somewhere.
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  3. #423
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 436
    Rep Power: 191
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    Atom1980 is offline
    11-7-2019
    Speed Bench with Red Mini Band
    Warmup
    135x3 Band
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3

    Close Grip Bench
    225x14
    225x10
    225x9

    Seat OH Dumbell Press
    15x20
    25x20
    35x20

    Orange band chest supported row, Kettle bell tricep ext, Shoulder Rehab, Ab pulldown.

    Usually have a partner doing lift offs even for speed work but not tonight. It does make a difference when I get a lift off. Still went good.
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  4. #424
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 436
    Rep Power: 191
    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
    11-9-19
    Speed Squats off 15 inch box
    With blue bands choked
    Warmup
    185x2
    185x1 bands
    215x1
    235x5
    235x5
    235x5
    235x5
    235x5

    Speed Sumo Deadlift off 1 inch mat
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3

    Stiff leg Deadlift
    235x5
    235x5
    235x5
    235x5
    235x5

    Reverse hyper
    90x10
    90x10
    90x10
    90x10
    90x10

    Grey band ab pull down
    15
    15
    25
    15
    15

    Shoulder rehab

    Things went real well today. Good speed and form.
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  5. #425
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 436
    Rep Power: 191
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    Atom1980 is offline
    11-10-2019
    ME bench press
    F6 shirt to shoulder saver
    Warmup
    185x3
    225x3
    275x1 Shoulder saver
    315x3 shirt
    335x3
    355x3
    365x3
    375x3 rep PR

    CGBP raw
    225x15 rep PR

    SS bar JM press, Band Pulldowns, Ab pull down, side raise.

    Last time I did shoulder saver with shirt on for triples was end of May. I did 40lbs more today. Good day but I also got a rep Pr with close grip bench. Bench has been going well.
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