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  1. #301
    Registered User Atom1980's Avatar
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    3-17-19
    Bench with Shoulder Saver
    Warmup
    185x3
    225x3
    250x3 Shoulder Saver
    280x1
    300x1
    320x-
    275x3
    275x3

    Dumbell Bench
    50x20
    60x20
    70x20
    80x16
    80x12

    Tricep ladder, Dumbell row, Bent over rear delt, Shoulder Rehab, Orange band pullup.

    Not a good lift today. Missed top set at the lock out. It comes off the chest good but I can't lock it out. This has been happening for awhile.The last 3 weeks I have to had help the top. I think I need to add in resistance with either chain or bands. I think I need to stop using the ACG bar the camber is good for out of the hole but not so much at lock out.
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  2. #302
    Registered User Atom1980's Avatar
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    3-19-19
    Safety Squat bar to 14 inch box with doubled over red mini band
    Warmup
    205x2
    245x1
    285x1
    315x1
    340x1 PR
    265x2
    265x2

    Safety Squat bar goodmorning
    155x8
    205x5
    245x5
    265x5
    265x5
    265x5

    Reverse Hyper
    70x15
    70x15
    70x15
    180x20
    180x20
    180x20
    180x20
    180x20

    Chest supported dumbell rows
    40x10
    40x10
    40x10
    40x10
    40x10

    Good lift last night hit a 5 lb PR which is always good. My hips were kinda sore its really a strange feeling cause I never really felt it before until last Saturday. Maybe its beacuse I have been using bands? And I did go to the highest weight I have ever used for the speed day.
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  3. #303
    Registered User Atom1980's Avatar
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    3-21-`9
    Repetion Method
    ACG Bar
    Warmup
    180x3
    210x6
    210x6
    210x6
    210x6
    210x6
    210x6

    Dumbell Decline
    50x20
    60x20
    70x20
    80x17
    80x12

    Lying Tricep Ext ACG bar
    60x30
    60x30
    60x20
    60x20

    Red Mini Band Tricep pushdown, Hammer Curls, Shoulder Rehab, Lat Band Pulldowns.

    Bench went well tonight and I will bump it up again next week,
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  4. #304
    Registered User Atom1980's Avatar
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    3-22-19
    Sled pull
    73lbs 6 trips forward 60 yards
    4 trips backwards

    Was able to start pulling the sled again since the snow is gone in my backyard. Its definitely harder on grass than cement or asphalt.
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  5. #305
    Registered User Atom1980's Avatar
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    3-24-2019
    Floor Press with 1/2 Chain and 3/4 inch Chain
    Warmup
    185x3
    205x1
    225x1
    245x1
    255x1
    205x3
    205x3
    205x3
    205x3
    205x3

    CGBP TFS
    225x6
    225x6
    225x6
    225x6
    225x6
    225x6

    Chest supported Dumbell rows
    40x12
    55x12
    70x8
    85x6
    85x6
    85x6

    Skull Crushers
    80x15
    80x15
    80x15
    80x15

    Bent over rear delts with dumbbell, Red Mini Band Tri Pushdowns.

    Sled pull 4 hours after work out 6 trips forward 73 lbs and 4 trips backwards 73 lbs.

    Floor press with chains today and it went well could have bumped another 5 lbs or maybe 10 but left it there.
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  6. #306
    Registered User Atom1980's Avatar
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    3-27-2019
    Squat to 18 inch high box
    Warmup
    185x2
    225x2
    275x1
    315x1
    345x1
    375x1
    405x1
    365x2
    365x2

    Goodmornings
    225x5
    245x5
    265x5
    285x5
    305x5

    Abs

    Good squat tonight and could have went maybe 10 or 20 lbs more. I just wanted to add some weight and see where it took me. It was a short lift tonight work held me up so I was late but was able to get a lift in.
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  7. #307
    Registered User Atom1980's Avatar
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    3-28-2019
    Bench Repetition Method with ACG Bar outer grip
    Warmup
    180x3
    220x6
    220x6
    220x6
    220x6
    220x6
    220x6

    Low incline dumbbell press
    50x15
    30x20
    30x35
    30x35

    Orange band pullups
    6
    6
    6

    Rear Delt bent over dumbbell, Shoulder rehab.

    That was a tough lift cause I increase it another 10 lbs from last week. I am going to go up 5 lbs next week. I did irritate my left shoulder tonight doing the incline press, should have stopped sooner.
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  8. #308
    Registered User Atom1980's Avatar
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    3-30-19
    DE Day
    Squat to 14 inch box with doubled over red mini band
    Warmup
    185x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Sumo Deadlift
    225x3
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1

    Reverse Hyper
    90x15
    90x15
    90x15
    180x20
    180x20
    180x20
    180x20
    180x20

    Stiff leg deadlifts
    225x8
    225x8
    225x8

    Power shrugs
    225x10
    275x8
    315x6
    315x6
    315x6
    315x6

    Good speed day. I started doing Sumo deadlifts and I'm not very good at it. It just doesn't feel that comfortable but doing those over hand grip it seems to feel better. So I will do these for a few weeks.
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  9. #309
    Registered User Atom1980's Avatar
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    3-31-2019
    Floor Press
    Warmup
    185x3
    225x3
    245x1
    275x1
    295x1
    300x1 PR
    275x2
    275x2

    Bench Press Dead stop Jump pad
    185x5
    205x5
    225x5
    245x5
    255x5
    275x3

    Chest Supported Rows
    35x20
    35x20
    35x20
    35x20

    Shoulder Rehab, Dumbell Rear Delts.

    Good bench day this was a 10 lb Pr for me . Thought that was really good.
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  10. #310
    Registered User Atom1980's Avatar
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    4-2-2019
    Squat to 16 inch box
    Warmup
    225x2
    275x1
    315x1
    345x1
    375x1
    405x1
    365x2
    365x2
    315x2

    Walk outs
    455x1 10 Second hold
    495x1 10 Second hold

    Goodmornings
    275x5
    275x5
    275x5
    275x5
    275x5

    One arm rows, Orange band chest supported rows, Reverse Hyper, Dumbell overhead press.

    Dropped 2 inches lower on the box tonight from a week ago and it was a little tougher than last week but went well. Next week drop to a 14 inch box. The static holds were good to get a little time under tension. It didn't feel that heavy holding it either.
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  11. #311
    Registered User Atom1980's Avatar
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    4-4-2019
    Repetion Method Bench
    ACG Bar
    Warmup
    185x3
    225x6
    225x6
    225x6
    225x6
    225x6
    225x6

    Dumbell Bench Rest pause
    75x23
    65x12
    55x7
    75x21
    65x7
    55x3

    Lying Tricep Ext
    80x12
    100x8
    100x8
    100x8

    Side Lateral Raises, Pull ups, Concentration Curls

    Bench started out slow but finished well. Left shoulder still sore and I could feel it tonight more than I have in a while. Good lift though.
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  12. #312
    Registered User Atom1980's Avatar
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    4-7-2019
    Bench with F6 bench shirt
    Warmup
    185x3
    225x3
    275x1
    315x1 Bench Shirt
    345x1
    365x-
    315x2
    320x2

    CGBP to 3 board
    275x3
    285x3
    285x3
    285x3 Help
    285x3 Help
    285x2

    Chest supported rows, Shoulder rehab, Dumbell overhead press.

    Bench didn't go as planned I pushed the bar over my face instead of straight up. Need to work more in the shirt.
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  13. #313
    Registered User Atom1980's Avatar
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    4-10-2019
    ME
    Squat to 14 inch Box
    Warmup
    185x2
    225x2
    275x2
    315x1
    335x1
    365x1
    395x1 PR

    Reverse Band Squat with orange light band
    425x1
    455x1 high
    455x1 Good depth

    Goodmornings
    275x3
    295x3
    315x3
    335x3
    355x3

    Reverse Hyper
    90x30
    90x30

    Chair Deadlifts, Wide grip rows.

    Squating to a box went well. I should have went to 405 but it was a 10 lb Pr and a little progress is better than missing a lift. 1st time I have ever done the reverse band squat and I have been told its a tester not a builder but the thing that I like is being able to feel the heavier weight on my back and actually squating it. I could have gone higher with this maybe 10 or 20 lbs. Next week we will see were I max out at in the squat with out a box.
    Last edited by Atom1980; 04-11-2019 at 05:56 PM.
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  14. #314
    Registered User Atom1980's Avatar
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    4-11-2019
    Speed Bench with red mini
    Warmup
    135x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Dumbell bench Rest Pause
    80x23
    65x9
    50x9
    80x21
    65x5
    50x5
    80x13
    65x4
    50x4

    Orange light band pullups, Dumbell overhead press, Skull crushers, incline dumbell curls.

    Speed bench was good haven't used bands for long time. I was good and flet good. Pace was fasst with 3 people in rotation. Rest pause dumbell press really got an overall upper body pump. I felt it in the chest, tris, lats, and shoulders.
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  15. #315
    Registered User Atom1980's Avatar
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    4-13-19
    Speed Squat with Red mini band to 14 inch box
    Warmup
    185x2
    225x1
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2

    Sumo Speed Deadlift
    225x3
    275x2
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1
    315x1

    Reverse Hyper
    90x15
    90x15
    90x15
    190x20
    190x20
    190x20
    190x20
    190x20

    Shoulder rehab, Medicine ball walking with light orange band.

    Squats went well but I think it could have been a little faster. This was better than the last cycle though so that good. Sumo went well and same with the hypers.
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  16. #316
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    4-14-19
    Bench Shirt to a Shoulder saver pad
    Warmup
    185x3
    225x3
    275x1
    315x3 Shirt to Shoulder Saver
    315x3
    315x3
    315x3
    315x3

    Close Grip Bench Raw to Shoulder Saver
    225x5
    245x3
    265x3
    285x2 Missed 3rd
    225x8

    Chest Supported Dumbell Rows
    50x8
    60x8
    70x8
    80x8

    Lying Tricep Ext with Plate
    35x50
    45x25
    45x25
    45x25

    Tricep pushdown with Red Mini Band, Blue Band Shoulder Rehab.

    Instead of Max Effort today I did some reps with the shirt at the area I need work. I got better after a couple of sets because I got used to using the shirt. This work will help move my bench shirt pressing.
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  17. #317
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    Nice job
    Solid workout!


    Originally Posted by Atom1980 View Post
    4-14-19
    Bench Shirt to a Shoulder saver pad
    Warmup
    185x3
    225x3
    275x1
    315x3 Shirt to Shoulder Saver
    315x3
    315x3
    315x3
    315x3

    Close Grip Bench Raw to Shoulder Saver
    225x5
    245x3
    265x3
    285x2 Missed 3rd
    225x8

    Chest Supported Dumbell Rows
    50x8
    60x8
    70x8
    80x8

    Lying Tricep Ext with Plate
    35x50
    45x25
    45x25
    45x25

    Tricep pushdown with Red Mini Band, Blue Band Shoulder Rehab.

    Instead of Max Effort today I did some reps with the shirt at the area I need work. I got better after a couple of sets because I got used to using the shirt. This work will help move my bench shirt pressing.
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  18. #318
    Registered User Atom1980's Avatar
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    Thanks BPG!
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  19. #319
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    4-16-19
    Squats
    Warmup
    225x2
    275x2
    315x1
    355x1
    395x1
    435x1 PR

    Goodmornings
    275x5
    275x5
    275x5
    275x5
    275x5

    Chair deadlifts
    155x1
    155x1
    155x1
    155x1
    155x1
    155x1
    155x1
    155x1
    155x1
    155x1

    Reverse Hyper
    90x15
    90x15
    90x15
    230x10
    230x10
    230x10

    Shoulder Rehab

    Great night tonight this is the most I have squated since about 1990. 435 went well and it wasn't a grinder either. I did get a little folded over but not bad. The 395 didn't go as well and I was questioning to go to 435 but my partners told me to do it so I did and it went. I haven't squated with out a box in about 8 weeks.
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  20. #320
    Registered User Atom1980's Avatar
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    Age: 58
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    4-18-19
    Bench Press
    Warmup
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10

    Dumbell Decline Bench with Red Mini Band
    50x30
    50x10
    50x20

    Rolling Dumbell Tricep Ext, Red Mini Band Pullups, Rear Delt Bent over Dumbells, Incline Dumbell Curls, Shoulder Rehab.

    !0 sets of 10 Reps went well tonight. Doing the dumbell with the red mini band behind the back was good untill trying to do rest pause that didn't work out very well. Needed another couple minutes to finish the last set.
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  21. #321
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    4-20-19
    ME
    Floor Press with 1/2 inch Chain
    Warmup
    185x3
    225x3
    255x1
    275x1
    290x1 PR
    265x2
    265x2

    Speed Squats to 14 inch Box with Choked Orange Light Band
    Warmup
    185x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Speed Sumo Deadlift
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1
    285x1

    Calf Raises with Safety Squat Bar
    155x15
    155x15
    155x15

    I had to do Max Effort upper body today since I can't tomorrow and it was a good for a PR. Then I did speed squats and went to a stronger band this time but choked it instead of the double red Mini. This seems about the same but the top end seems a little tougher. Speed sumo deads went well I bumped it ten lbs from the last cycle.
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  22. #322
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    4-23-19
    Deadlift Conventional off 3 1/2 inch Deficit
    Warmup
    275x3
    315x1
    365x1
    405x1
    445x1
    485x1 PR
    495x1 PR
    425x2
    425x2

    Goodmornings
    225x5
    275x5
    295x5
    315x5
    335x5
    275x8

    Reverse Hyper
    180x20
    180x20
    180x20
    180x20
    180x20

    Wide Grip Barbell Rows
    135x10
    135x10
    135x10

    Really good night tonight. 20lb PR 495 was work but probably wouldn't have if I would have done it instead of the 485. Starting to hit the goodmornings harder. I like doing those and I feel like I'm getting carry over to the squat and deadlift.
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  23. #323
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    4-25-19
    Speed Bench 3 different grips
    Warmup
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Close Grip Bench press
    225x8
    225x8
    225x8
    225x8

    Over head dumbell press, Pullups, Tricep band push downs, Hammer curls.

    Got to the gym late tonight but got a good lift in.
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  24. #324
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
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    4-27-19
    Speed Squat
    Orange Light band
    Warmup
    185x2
    225x1
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2

    Sumo Speed Deadlift
    225x2
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1
    305x1

    Reverse Hyper
    90x15
    90x15
    90x15
    140x25
    140x25
    140x25
    140x25
    140x25

    Side bends, Band abs pull downs, shoulder rehab.

    Struggled today because I had a bad sinus headache and dizzy but got through it. Squats went well today and so did deadlift but I was beat after.
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  25. #325
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    4-28-19
    Bench Press with F6 Bench shirt to a 1 board
    Warmup
    185x3
    225x3
    275x3
    315x3 Shirt and Board
    315x3
    315x3
    315x3
    315x3

    ACG Bar 3 Grip Reversed
    225x5
    225x5
    225x5
    225x5
    225x5

    Orange band Chest supported rows, Lying Skull Crushers, Curls, Bent over dumbell rear delts, Shoulder rehab.

    Bench went well today and felt strong. I am getting used to the shirt. Did some tricep work the ACG bar and that wnet well probably should have gone up in weight but will do that next week.
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  26. #326
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    4-30-19
    Squat to 14 inch box with doubled over red mini band
    Warmup
    185x2
    225x2
    275x1
    315x1
    345x1 PR
    285x2
    285x2

    Suspended Safety Squat Bar Good mornings
    205x5
    205x7
    205x6
    205x10
    205x10
    205x10

    Chair Deadlifts
    155x1
    175x1
    195x1
    215x1
    215x1
    215x1


    Kettle bell Rows
    50x12
    50x12
    50x12

    Orange Band pulls, Shoulder Rehab

    Squats went well tonight but was expecting more. It was a 5 lb PR and thats good but it didn't just pop up. Using the doubled over red mini bands has a lot more tension in the hole versus choked orange light bands. It was a good lift tonight.
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  27. #327
    Registered User Atom1980's Avatar
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    5-2-19
    Speed Bench 3 different grips
    Warmup
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Decline Dumbell Bench
    60x20
    70x20
    80x20 Rep PR
    90x6

    JM Press
    135x10
    135x10
    135x10
    135x10
    135x10

    Red Mini band tricep pushdown
    100
    50

    Speed bench went well but more excited about getting 20 Reps with 80. Good night.
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  28. #328
    Registered User Atom1980's Avatar
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    5-4-19
    Speed Squat to 14 inch box with Choked Orange Light Band.
    Warmup
    185x2
    225x2
    245x1
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2

    Speed Sumo Deadlifts
    275x2
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1

    Safety Squat bar suspended Good morningswith doubled over red mini band
    155x5
    165x5
    175x5
    185x5
    195x5

    Chair Dead lift
    135x5
    155x5
    175x5
    195x5
    215x5


    Really good day but it started bad I was really sick upset stomach and headache but by the time I started lifting I felt good. Speed squat went better than the last cycle for 265. I will bump it up next cycle. Deadlift went good and the goodmornings really hit the glutes it was a very good day.















    325x1
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  29. #329
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    5-5-19
    Bench with F6 Bench Shirt to a 2 Board
    Warmup
    185x3
    225x3
    275x2 Shirt and Board
    315x2
    325x2
    335x2
    340x2
    340x2
    340x2 finger tip help here

    Spoto Press with doubled over red mini band
    135x10
    135x10
    135x10
    135x10
    135x10

    Rolling dunbell tricep ext, Orange light band pullups 4 different grips, shoulder rehab.

    Liking the shirt. The 1st rep on the 340's popped right up. I feel I have a lot more room to increase the amount of weight I, lift its just a matter of time. A lot of upside potential.
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  30. #330
    Registered User Atom1980's Avatar
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    5-7-19
    Safety Squat Bar to 14 inch box
    with Doubled over Red Mini band.
    Warmup
    155x2 Band
    205x2
    245x1
    295x1
    325x1
    345x1 PR
    275x2
    275x2

    Safety Squat Bar Good morings
    155x5
    205x5
    245x5
    285x5
    305x5
    225x8

    Reverse Hyper
    70x15
    70x15
    70x15
    180x10
    180x20
    180x20
    180x20
    180x20
    180x20

    Orange band pullups, Green band ab pulldowns.


    Had a good night 5 lb PR. I was very happy with the reverse hyper and it felt easy. I had not done these in a week or so. Also been pulling my sled a couple of times a week as a recovery and I think that is helping.
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