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  1. #631
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-1-2021
    AAPF Nationals Gatlinburg, TN

    Squat
    Opener 220k 485 lb Good lift
    2nd 242.5k 534.5 Good lift
    3rd 252.5k 556.5 Miss

    Bench
    Opener 175k 385.75 Good lift
    2nd 185k 407.75 Good Lift
    3rd 192.5k 424.5 Good lift

    Deadlift
    Opener 210k 462.75 Good lift
    2nd 227.5k 501.5 Miss
    3rd 227.5k 501.5 Miss

    Total
    645k 1421.5 lbs

    This meet I did not have any of my training partners so I had someone I met at the meet help. Wasn't my best performance but I did get a meet PR in both the squat and bench. I was very disappointed in the deadlift and will be going back to conventional.
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  2. #632
    Registered User Atom1980's Avatar
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    5-11-2021
    Reverse Hyper
    90x10
    90x10
    90x10

    Band Ab Pulldown
    10
    10
    10

    Sled Pull 100lbs 100ft 2 trips forward 2 trips backwards

    Squat to a box with 14 inch cambered bar
    85x3
    85x3
    175x3
    265x3 Belt
    355x2 Briefs
    445x2
    445x2
    465x2

    Inverse Curl
    360x12
    295x5

    Grey Band Ab Pulldown
    10
    10
    10

    This is the start to my meet October 1. I could have pushed it a little more today but held back some.
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  3. #633
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by Atom1980 View Post
    This meet I did not have any of my training partners so I had someone I met at the meet help. Wasn't my best performance but I did get a meet PR in both the squat and bench. I was very disappointed in the deadlift and will be going back to conventional.
    Nice job on the meet PR's Atom. In which weight class and division did you compete?
    Training Journal

    https://forum.bodybuilding.com/showthread.php?t=180102533
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  4. #634
    Registered User Atom1980's Avatar
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    I'm in the 242 class 55-59. I competed at the AAPF Nationals in TN.
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  5. #635
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-16-2021
    Raw Bench with 100lbs weight releasers
    Warmup
    145x5
    195x3
    195x2 Weight releasers
    215x2
    235x2
    255x2
    265x2

    EZ Curl Bar Skull Crushers
    85x10
    105x10
    115x10
    115x10
    115x10

    Lat Pulldown with Red mini Band
    70x10
    85x10
    100x10
    115x10

    Band pull aparts, Grey band ab pulldown

    1st time using weight releasers. It was different and we don't do much heavy raw work so I guess it might help.
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  6. #636
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-18-2021
    Goodmornings with Yoke Bar
    Warmup
    245x3
    335x5 Briefs
    385x5
    425x5
    475x5
    425x6
    425x8

    Inverse Curls
    295x10
    295x10
    270x3

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

    Grey Band Abs
    10
    10
    10
    10
    10
    10

    Breaking in a new pair of briefs. Titan Super Boss Briefs. These are very tight but I like the feel of them.
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  7. #637
    Registered User Atom1980's Avatar
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    2-20-2021
    Swiss bar bench
    Warmup
    125x5
    185x6
    185x6
    185x6
    185x6
    185x6
    185x6

    Dumbell Rolling Tricep Ext
    30x15
    30x15
    30x15

    Skull Crushers
    85x12
    85x12
    85x12

    Chest supported Rows
    90x15
    90x15
    90x15
    90x15
    90x15

    Forearm Curls, Reverse Forearms Curls, H Rolls, Band Pull Aparts

    Good lift and pretty good pump.
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  8. #638
    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)
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    5-18-2021
    SS BAR Squat to a Box with Orange Bands
    Warmup
    155x3
    205x3
    205x5 Bands
    205x5
    205x5
    205x5
    205x5

    Speed Deadlift with Green Bands
    205x5
    205x5
    205x5
    205x5
    205x5

    Reverse Hyper
    90x15
    90x15
    90x15
    90x15

    Cable Ab Pulldown
    70x10
    80x10
    90x10

    My training partner set this up today I would have went heavier but I was late.

    5-22-2021
    Sled Pull
    100 ft 100lbs 3 trips forward 3 trips backwards
    100 ft 55lbs side to side both sides

    5-23-2021
    Raw Bench to a 3 board
    Warmup
    195x3
    23x5
    265x2 Boards
    285x2
    305x2
    325x2 PR
    365x2 with Overkill Slingshot
    385x2
    415x1-2 Couldn't lock out 2nd rep

    H Rolls
    15x20
    15x20
    15x20

    Band Pull Aparts
    10
    15
    20

    Have not done much raw work with boards in awhile but the 325 felt good and moved quick. When I put the slingshot on I thought I would be able to get 415 for 2 I think if I would have pushed a little quicker off the board more of a speed. You can't move heavy weight slow quoting Louie Simmons.
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  9. #639
    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
    5-25-2021
    Duffalo Bar Squat
    Warmup
    235x2
    325x2 Briefs
    415x2
    465x2
    505x2
    555x1
    595x1 Suit
    645x1
    685x1
    685x1 PR
    685x1

    Reverse Hyper
    90x10
    90x10
    90x10

    I got a new set of briefs and I don't think I was getting much out of my old ones. I did 555 with just my briefs which tied a gym PR for me but I had a suit on with it the last time. I got good pop out of the bottom. The 1st set at 685 was about an inch high and the second one was about 2 inches high. Good day.
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  10. #640
    Registered User Atom1980's Avatar
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    5-27-2021
    ACG Bar
    Warmup
    130x3
    200x6
    200x6
    200x6
    200x6
    200x6
    200x6

    AGG Bar skull crushers
    60x12
    60x12
    60x12
    60x12
    60x12

    Cable lat pull
    45x10
    70x10
    90x10
    90x10
    90x10
    90x10

    Cable tricep ext, band push down, forearm curls, reverse forearm curls, grippers.

    5-28-2021
    SS Bar Squat to a box with grey band
    Warmup
    205x3
    205x5 bands
    205x5
    205x5
    205x5
    205x5

    Deadlift with green bands
    225x5
    225x5
    225x5
    225x5
    225x5

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

    Cable Abs
    80x15
    80x15
    80x15

    Grey band abs, grippers

    5-30-2021
    Bench with shirt to one board
    Warmup
    195x3
    235x3
    285x1
    325 x2 2 Board
    375x2 1 Board
    395x2
    415x2
    435x2

    Close grip raw to 3 Board
    235x5
    235x5
    235x5
    235x5
    235x5

    Kettle bell seated tricep extension
    25x15
    35x12
    35x15
    35x15

    Chest supported rows
    90x15
    140x10
    160x8
    180x6

    Band pull aparts

    Tied a PR from last October. I should have know this in advance and break a record but I didn’t. It still moved really well.
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  11. #641
    Registered User Atom1980's Avatar
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    6-1-2021
    Deload
    Reverse Hyper
    90x10
    90x10
    90x10

    Belt Squat
    45x10
    90x10
    180x10
    180x10
    180x10
    180x10
    180x10

    Plyo Swing
    With double grey bands
    15
    45x15
    45x15
    45x15
    45x15

    Inverse Curl
    180x6
    160x6
    135x6
    135x6

    Reverse Hyper
    90x15
    90x15
    90x15

    Band ab pulldown, Back Extensions

    Even though it was a deload I feel pretty worked.
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  12. #642
    Registered User Atom1980's Avatar
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    6-3-2021
    Wheel Borrow 100 ft 180lbs 6 trips

    Cable Abs
    80x15
    80x15
    80x15

    Grippers
    50x20
    50x20
    100x10
    100x10

    Instead of pulling sled today I took the wheel borrow out. Forearms get a bit of a pump doing these.
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  13. #643
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    Bench with ACG Bar
    Warmup
    130x5
    210x6
    210x6
    210x6
    210x6
    210x6
    210x6

    ACG Bar Skull Crushers
    70x12
    70x12
    70x12
    70x12

    Kettle Bell seated tricep ext
    35x15
    35x15
    35x15

    Fat bell Incline Row
    53x10
    53x10
    53x10

    Close Grip Pulldown
    115x10
    115x10
    130x10

    Band Tricep push down, Forearm curls, Hammer curls.

    Good lift and pretty good pump.
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  14. #644
    Registered User Atom1980's Avatar
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    6-4-2021
    Squat with 14 inch cambered bar to a box with 2 chains
    Warmup
    175x3
    225x3
    225x5 Chains
    225x5
    225x5
    225x5
    225x5

    Conventional Deadlift no Belt
    225x2
    225x2
    315x1
    405x1
    455x1
    495x1 PR

    Reverse Hyper
    140x10
    140x10
    140x10

    Grey Band Ab Pulldowns
    10
    10
    10

    My plan was to do some full range deadlift beltless but the weight felt good and I decided to try for a PR and it went pretty easy. I am so much more stronger conventional than sumo.
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  15. #645
    Registered User Atom1980's Avatar
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    6-6-2021

    ACG Bar Deload
    Warmup
    130x5
    180x5
    220x5
    220x5
    220x5
    220x5

    Floor Press with Reverse Orange Band
    135x5
    225x5
    225x5
    225x5
    225x5
    225x5

    Tate Press
    28x15
    35x10
    28x12
    28x12

    Reverse Close Grip Pulldown
    100x10
    110x10
    120x10
    120x10

    Deload day, good pump and quick work.
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  16. #646
    Registered User Atom1980's Avatar
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    6-8-2021
    14 inch Cambered Bar Squat to a box with Blue Bands
    Warmup
    175x3
    265x2
    355x2 Briefs
    445x2
    445x2 Bands
    535x2 Bands

    Reverse Hyper
    180x10
    180x10
    180x10

    Weighted Glute Bridges
    35x10
    35x10
    35x10

    Cable Ab pulldown
    90x10
    90x10
    90x10

    Not sure how much weight the bands put on this but it was a 9.5 RPE.

    6-9-2021
    Sled Drag
    125lbs 2 trips forward and 2 trips backwards 100 feet each.

    Wheel Barrow
    180lbs 4 trips 100 feet each.

    Cable Ab pulldown
    80x15
    80x15
    80x15

    Some conditioning work.
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  17. #647
    Registered User Atom1980's Avatar
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    6-9-2021
    ACG Bar
    Warmup
    180x3
    220x6
    220x6
    220x6
    220x6
    220x6
    220x6

    Reverse Hyper Row
    90x10
    90x10
    90x10

    Tate Press
    26x10
    26x10
    26x10

    Hoff Press
    18x10
    18x10
    18x10

    Incline Row
    53x10
    53x10
    53x10

    Standing Band Tricep Ext

    6-11-2021
    14 inch Cambered Bar Squat to a Box with Chains
    Warmup
    175x3
    175x3
    245x2
    245x5 Chains
    245x5
    245x5
    245x5
    245x5

    Deadlift
    225x2
    315x1
    365x3
    365x3
    365x3

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

    Glute Bridges, Cable abs

    6-12-2021
    Sled Pull
    100lbs 100Ft 2 Trips Forward 2 Trips Backwards
    50lbs Side to Side 1 trip left 1 trip right

    Wheel Borrow
    180lbs 100 ft 4 trips

    Abs, and grippers

    6-13-2021
    Bench to 3 Board
    Warmup
    195x3
    235x3
    275x2 3 Board
    305x2
    335x2 PR

    Shirt
    375x2
    415x2
    445x2 PR

    Pretty good day but had to leave early for my daughters graduation from nursing school.

    6-14-2021
    Seated Tricep Ext
    18x10
    18x10
    18x10

    Tate Press
    18x10
    26x10
    26x10

    Chest supported Rows with Fatbells
    62x10
    62x10
    62x10

    Pull downs
    135x10
    135x10
    135x10

    Shoulder Rehab
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  18. #648
    Registered User Atom1980's Avatar
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    6/15/2021
    14 inch Cambered Bar Goodmornings with Red Mini band out front
    Warmup
    175x2
    265x2
    315x3 Briefs
    355x3
    405x3
    445x4

    Reverse Hyper
    140x10
    140x10
    140x10
    140x15
    140x15
    140x15

    Cable Ab Pulldowns
    100x10
    100x10
    100x10

    Glute Bridges, Band ab

    Good night lifting.
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  19. #649
    Registered User Atom1980's Avatar
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    6-16-2021
    Sled Pull
    100lbs 100 ft 3 trips forward 3 trips backwards

    Wheel Borrow
    220lbs 100ft 4 trips

    My forearms really get a pump using the wheel borrow.
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  20. #650
    Registered User Atom1980's Avatar
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    6-17-2021
    ACG BAR
    Warmup
    130x5
    180x5
    230x6
    230x6
    230x6
    230x6
    230x6
    230x6

    ACG Bar Tricep Ext
    60x15
    70x12
    80x15
    80x15

    Lying tricep ext with chains
    2 Chains x35
    3 Chains x 30
    4 Chains x 25

    Face Pulls
    60x10
    70x10
    80x10
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  21. #651
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    Age: 58
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    Atom1980 is offline
    6-18-2021
    14 Inch Cambered Bar to a box with 2 chains
    Warmup
    175x3
    225x3
    265x3
    265x5 Chains
    265x5
    265x5
    265x5
    265x5

    Deadlift No Belt
    225x2
    315x2
    385x3
    385x3
    385x3

    Reverse Hyper
    90x10
    90x10
    90x10

    Abs, Walking in Belt Squat Machine.

    6-19-2021
    Sled Pull
    100lbs 100ft 3 trips forward 3 trips backwards
    50lbs 100 ft Side to Side left than right

    Wheel borrow
    100 ft 250lbs 4 trips

    6-20-2021
    Bench with 100lbs weight releasers
    Warmup
    195x3
    235x3
    235x2 Weight releasers
    255x2
    285x2
    355x2 Bench Daddy
    375x_ was to high on the chest and got stapled
    375x2

    Skull Crushers
    85x10
    95x10
    105x10

    Fatbell standing tricep ext
    18x10
    18x10
    18x10

    Low cable lat row
    45x10
    90x10
    110x10
    130x10

    Band pull aparts, H rolls, shoulder rehab

    Good bench day 20 pound improvement for my raw work from a month ago.
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  22. #652
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    6-20-2021
    Squat with Duffalo bar
    Warmup
    235x2
    325x2 Briefs
    415x2
    505x1
    595x1 Suit Bottoms
    645x Miss to much pressure
    685x1 Good an depth was good.

    Reverse Hyper
    90x10
    90x10
    90x10

    Band Abs and glute bridges

    Wanted to go to 705 but it wasn't there. My 685 was a legal depth so I was happy with that. There is a lot of pressure with all this gear.

    6-24-2021
    Bench with ACG Bar
    Warmup
    180x5
    220x5
    240x6
    240x6
    24x06
    240x6
    240x6
    240x6

    Barbell Rows
    135x10
    185x10
    225x8
    275x4 Straps
    315x4 Straps

    Incline Fatbell Tricep Ext
    18x10
    26x10
    35x10
    44x4
    44x4

    Band pull aparts

    Got a late start but was still good. Pretty happy with my 6x6 bench right now.
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  23. #653
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    Atom1980 is offline
    6-25-2021
    Goodmornings
    Warmup
    245x3
    335x3 Briefs
    385x3
    425x3
    475x3
    475x3
    475x3

    Belt Squat
    90x12
    135x12
    180x12
    230x12
    230x12

    Marching in Belt Squat
    High Leg lift and wide
    90lbs 60 seconds 3 sets

    Cable Abs
    80x10
    90x10
    100x10

    Reverse Hyper
    90x10
    90x10
    90x10

    Grey Band Abs
    10
    10
    10

    My training partners suggest doing something different on my secondary lower body day so we did heavy goodmornings and belt squat. I felt worked after this so we will probably do this for a 3 week wave.
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  24. #654
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    6-26-2021
    Sled Drag
    125lbs 100 feet 3 trips forward and 3 trips backwards

    50 100 feet Side to side left and right

    Wheel borrow
    205lbs 100 feet 4 trips

    Body pretty sore after yesterday.

    6-27-2021
    Floor Press ACG Bar with 2 chains per side
    Warmup
    180x3
    220x2 Chains
    240x2
    240x2
    240x2

    Skull Crushers
    85x10
    95x10
    105x10
    115x10

    Seal Row with fat bell
    44x10
    44x10
    44x10
    53x10
    53x10

    H Rolls, Band pull aparts, band tricep pushdowns

    Good work today.
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  25. #655
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    Atom1980 is offline
    6-29-2021
    Squat with Duffalo Bar
    Warmup
    235x2
    325x2 Briefs
    415x2
    505x2
    535x2
    555x1-2 Miss
    555x2 PR

    Reverse Hyper
    90x10
    90x10
    90x10

    Cable Abs
    70x10
    70x10
    70x10

    Today was supposed to be a deload day but due to the holiday coming up we are switching it to next week. Good day though a month ago I did 555 for a single and today I did it for a double. The 1st set I missed cause I let my air out at the top and didn't recover.
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  26. #656
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    Atom1980 is offline
    7-1-2021
    ACG Bar Bench
    Warmup
    180x5
    220x3
    245x6
    245x6
    245x6
    245x6
    245x6
    245x6

    Bent over rows
    135x10
    225x5
    275x5
    275x5
    275x5
    275x5
    275x5

    Cable tricep push down, Fatbell tricep ext.

    This was most weight for 6 sets of 6 for me with ACG Bar.

    7-2-2021
    Safety squat bar suspended good mornings
    Warmup
    245x3
    335x3 briefs
    385x3
    425x3
    475x4
    475x4
    475x4

    Belt squat stiff leg deadlift
    90xbar135x5
    90xbar225x5
    180xbar225x5
    180xbar225x5
    180xbar225x5
    180xbar225x5
    180xbar225x4

    Reverse Hyper
    90x10
    90x10
    90x10

    Cable abs
    70x10
    70x10
    70x10

    Did one more rep each set from last week with goodmornings. Did something new with belt squat and deadlifting with belt around waist and deadlifting a bar while I did this last set felt something pop in my left ham and flute. Very sore.
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  27. #657
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    Atom1980 is offline
    7-6-2021
    Squat to high box
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5

    Reverse Hyper
    90x10
    90x10
    90x10

    Ab Pull down
    60x10
    60x10
    60x10

    Sled Pull 50x100 10 Trips

    Left Glute Ham is still sore did light work. This sucks cause I have a meet in 12 weeks. Its good this was a deload week.

    7-7-2021
    Sled Pull
    50lbs x100 feet 10 trips

    Stretching Rehab

    7-8-2021
    Fatbell Floor Press
    44x10
    53x10
    62x10
    70x10
    80x10
    88x10
    97x10

    Rows
    135x10
    185x10
    185x10
    185x10
    185x10

    Lying Tricep Ext
    125x6
    125x6
    125x6

    Standing Cable Tricep Ext
    40x12
    40x12
    40x12

    Red Band standing tricep Ext
    50
    50

    Bent rows felt good very little issue with ham.

    7-9-2021
    SS Bar to a high box
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5
    155x5

    Leg Press
    180x10
    180x10
    180x10

    Band Ab Pulldowns
    10
    10
    10

    Sled Pull
    60lbs x100 feet 8 trips forward 2 trips backwards

    Wheel Borrow
    180lbs x 100 feet 2 trips

    Left glute still sore but seems to be getting better.
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  28. #658
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    Atom1980 is offline
    7-11-2021
    Bench 3 Board
    Warmup
    145x3
    195x3
    235x3
    285x2 Boards
    325x1
    345x1
    355x1 PR
    395x1 Shirt
    435x1
    455x1

    Chest Supported Rows
    90x10
    140x8
    160x8
    160x8
    160x8

    Decline Hoff Press Fatbells
    18x12
    26x10
    26x10
    26x10

    Red Mini Band Tricep Pushdowns
    75
    50
    40

    Had a 25lb PR for 3 board raw. It was 2017 when I did this last time for a single. I am progressing.

    7-13-2021
    Squat to high box with 14 inch cambered bar
    Warmup
    175x3
    265x3
    355x2 Briefs
    405x2
    445x2
    445x2
    445x2

    Sled Drag
    75lbs 100ft 8 trips forward
    75lbs 100ft 2 trips backwards.

    Left glute still feeling it so took it easy. Everything felt good and no issue but kept it kinda light.

    7-15-2021
    Sled Pull
    100lbs 100ft 4 trips forward
    100lbs 100ft 2 trips backwards
    55lbs 100 feet side to side l and r

    Band one leg curls
    Red Mini
    30 left and 30 right
    30 left and 30 right
    30 left and 30 right

    Ab pulldown
    60 x10
    70x10
    80x10
    90x10

    Glute ham is getting better everyday.

    7-16-2021

    Bench with Shirt 3 board
    Warmup
    145x3
    195x3
    235x3
    285x1
    345x2 3 Board and shirt
    395x2

    Fatbell Incline Press
    62x8
    70x8
    80x8

    Lat pull down
    115x8
    130x8
    145x8
    160x8

    Hoff Press fatbells
    26x12
    26x12
    35x10
    35x10

    Band Tricep Pushdowns
    60
    50
    50

    My team has switched the Bench day from Sunday to Fridays and it was only 5 days since we have done ME work so went light today. I also had FST done to my lower body today to help my glute ham area.
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  29. #659
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    Atom1980 is offline
    7-19-2021
    Floor Press
    Warmup
    135x3
    185x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Suspended Bench Press 4 inches from top
    135x3 with 1 orange light band
    135x3 2 orange light bands
    135x3 3 orange light bands
    135x3 3 orange light bands
    135x3 3 orange light bands
    135x3 3 orange light bands

    Chest Supported Fatbell rows
    53x8
    62x8
    70x8

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

    Today was an accessory day for upper body. I am working the top part of my bench because I have trouble with my lock out. My 2nd exercise is focusing on that.
    Last edited by Atom1980; 07-20-2021 at 06:09 AM.
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  30. #660
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    Atom1980 is offline
    7-20-2021
    SS Bar Goodmornings with Micro Mini band out front
    Warmup
    155x3
    205x3
    155x3
    155x3

    SS Bar Squat to High Box
    155x3
    245x2
    335x2 Briefs
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2


    Band Leg Curls each leg
    20
    20
    20

    Glute Ham still a little sore on left side.

    7-21-2021
    ACG Bar Suspended Rows
    130x8
    130x8
    150x8
    150x8

    Close grip Pull downs
    145x8
    145x8
    145x8

    Bent over rear delts
    9x15
    9x15
    9x15

    Some back and rear delt work.

    7-22-2021
    Sled Pull
    100lbs 90 feet 2 trips forward
    145lbs 90 feet 5 trips Forward

    Cable abs
    80x10
    90x10

    Still little sore.

    7-23-2021
    Bench with shirt
    Warmup
    195x3
    235x3
    285x1
    325x1 Bench Daddy
    375x2 2 board
    405x1 2 board
    425x1 2 board

    Accesories

    7-24-2021
    Sled Pull 100 lbs 100 feet
    3 trips forward

    SS Bar to high box
    Warmup
    245x2
    245x2
    245x2

    Felt light headed doing these so I stopped.

    7-26-2021
    Floor Press
    Warmup
    185x3
    235x3
    235x3
    235x3
    235x3
    235x3

    Suspended Band Press
    135x3 2 orange bands
    135x3 3 orange bands
    135x3 3 orange bands and one red mini
    135x3 " "
    135x3 " "

    Chest Supported Rows
    90x10
    180x8
    180x8
    180x8
    180x8

    Lying Tricep EXt
    26x10
    35x10
    35x10

    Good work today.

    7-27-2021
    Squat 14 inch cambered bar to high box
    Warmup
    265x2
    355x2 Briefs
    405x2
    445x2
    495x2
    535x2
    535x2
    535x2

    Seated Goodmornings
    175x8
    175x8

    Band Leg each leg
    20
    20
    20

    7-28-2021
    Band pull aparts
    15
    20
    20

    Pendelay Rows Suspended
    135x5
    185x5
    225x3
    275x3
    315x1-2
    295x3
    295x3

    Face pulls
    40x1
    50x10
    50x10
    50x10

    Scap Pulldowns
    100x10
    115x12
    130x12
    145x12

    Bent over rear delt raises
    9x15
    9x15
    9x15

    Side Delt
    9x10
    9x10
    9x10

    Some back and delts

    7-29-2021
    Sled pulls
    100lbs 100 feet
    8 trips Forward
    50lbs 100 feet left 100 feet right

    Mini band one leg curls each leg
    30
    30
    30

    Cable abs
    70x12
    80x12
    90x12
    100x12

    Belt Squat marches holding 6 lb med ball
    90lbs 60 seconds
    90lbs 60 seconds
    90lbs 60 seconds
    90lbs 60 seconds

    Good work

    7-30-2021
    Bench 1 board
    Warmup
    195x3
    235x3
    285x1
    325x1 2 Board Shirt
    385x1 1 Board
    395x1 1 board

    Fat bell Bench
    80x6
    88x6
    97x6
    106x6
    125x2

    Close Grip lat pull down
    130x10
    130x10
    130x10
    130x10
    130x10
    130x10

    Hoff Press
    26x12
    26x12
    26x12
    26x12
    26x12

    Red Mini Band tri pushdown
    100
    60
    50

    Good lift tonight 395 was easy to one board. Fat bell press was good tonight too.
    Last edited by Atom1980; 07-31-2021 at 06:58 AM.
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