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  1. #571
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-17-2020
    Sled pull
    73lbs
    150ft 3 trips forward and 3 trips backwards.
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  2. #572
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    10-18-2020
    Bench with Bench Daddy
    Warmup
    225x2
    285x2 Overkill Slingshot
    325x2 2 Board Bench Daddy
    375x2 same
    415x2 same
    435x2 4 Board Bench Daddy
    465x2 same PR

    Dumbell Bench
    60x12
    70x12
    80x12

    Cable tricep push down, rolling tricep extension, lat pull close grip.

    I am having very good success benching lately. Good day.
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  3. #573
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    10-20-20
    Squat with briefs
    Warmup
    195x2
    235x2
    325x3 briefs
    375x2
    415x2

    Deadlift off 6 inch blocks
    135x2
    225x2
    315x2
    405x2
    495x2
    585x2

    Sissy squat, band ab pull down

    Lighter lifting tonight next week will be full on and 8 weeks out.

    10-21-2020
    Conditioning
    Sled pull 155lbs 150 ft 2 trips backwards 2 trips forward

    Kettle bell swings
    25x10
    25x10
    25x10

    Grey ab band pull down
    15
    15
    15

    Sled pull kicked my tail.

    10-22-2020
    Speed bench
    Warmup
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Kettle bell swing and press
    25x5
    25x5
    25x5

    Fat bell low incline press
    53x15
    53x15
    53x15

    Dumbell row
    50x10
    60x10
    70x10

    Lat pull ATP one arm, cable Ab pull down.

    Kettle bell swing and press is not easy.

    10-23-2020
    Safety Squat speed squat to a box
    Warmup
    245x2
    295x2 light briefs
    295x2
    315x2
    315x2
    335x2
    335x2
    355x2
    355x2
    375x2
    375x2

    Suspended SS bar good mornings
    155x5
    245x5
    265x5
    285x5

    Dimmel Deadlift
    225x10
    225x10
    225x10

    ATP cable wide grip row
    25x10
    50x10
    70x10
    90x10
    90x10

    Cable Ab pull down
    60x12
    70x12
    80x12
    90x12

    Good solid lift tonight.
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  4. #574
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    10-25-2020
    Bench with 1 Chain and Bench shirt
    Warmup
    235x3
    235x2 Chain
    305x2 Shirt
    315x2
    315x2
    325x2

    Bench 3 Board no chain with shirt
    415x1
    445x1
    475x1 PR

    Incline press
    40x8
    53x8 Fatbell
    53x8

    ATP One arm lat pull
    25x8
    50x8
    75x8
    75x8

    H Rolls
    10x15
    10x15
    10x15

    Band Pull aparts
    15
    15
    15

    Body weight Dips
    8
    8
    8

    Good day most weight ever in my hands.

    10-26-2020
    Squat with briefs and wraps
    Warmup
    325x2 Briefs
    415x2
    465x2 Suit straps down 5 chains 160 lbs
    495x1 Straps up wraps
    495x1
    495x2 Straps up wraps 3 Chains 96 lbs
    495x2 " "
    495x2 " "
    355x5 Straps down no wraps 3 Chains 96 lbs
    355x5 " "

    Stiff leg dead lift
    195x6
    195x6
    195x6
    195x6

    Bridges
    40x10
    40x10
    40x10

    Reverse Band hyper with red mini band
    190x10
    190x10
    190x10

    Crunchs
    25x10
    25x10
    25x10

    I was supposed to do 495 with 5 chains but that was to much and had to back off to 3 chains. The last set flew up probably because I got my air right and was bracing properly.

    10-29-20
    Speed Bench
    Warmup
    145x3 1 chain 32 lbs
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3

    Barbell Row
    135x8
    135x8
    135x8

    Kettle Bell snatch and press
    25x6
    25x6
    25x6

    Low incline Dumbell Bench
    75x8
    75x8
    75x8

    Body weight push up
    10
    10
    10

    11-9-2020
    Deload Bench with Shoulder Saver and Green Monster Mini
    Warmup
    195x3 Shoulder Saver
    195x5 Band
    195x5
    195x5
    195x5
    195x5

    Lat pull down
    115x10
    115x10
    115x10

    Fat Bell Press
    53x10

    Dumbell Bench
    25x20

    I have been sick with covid the last 10 days and 1st day back I was still a little tired.
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  5. #575
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    11-10-2020
    Deload Squat
    Duffalo bar to a box with Choked orange average bands
    Light briefs
    Warmup
    235x2 Band
    305x2
    305x2
    305x2
    305x2
    305x2
    305x2
    305x2
    305x2

    Stiff leg deadlift
    205x6
    205x6
    205x6
    205x6

    Reverse Hyper
    300x10
    300x10
    300x10

    Bridges, Crunches, Step ups.

    Nice lift getting back to working out. Coming up next week heavy lifts for the next 3 weeks.
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  6. #576
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-11-2020
    Sled Pull
    120lbs 100 ft 2 trips forward and 2 trips backwards

    Stretching Shoulders and rehab
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  7. #577
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-12-2020
    Speed Bench 3 grips with 1 chain
    Warmup
    135x3
    135x3 Chains
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Barbell Rows
    185x8
    185x8
    185x8

    Dumbell floor press
    65x10
    65x10
    65x10

    Kettle Bell Snatch and press
    25x6
    25x6
    25x6

    H Rolls
    10x15
    10x15
    10x15

    Nice lift. Will find out Sunday if I lost anything. Its supposed to be the heaviest training day of this cycle.
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  8. #578
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-13-2020
    Reverse Hyper
    90x15
    90x15
    90x15
    90x15

    Duffalo bar suspended Goodmornings
    Warmup
    195x2
    235x2
    285x1
    305x3
    305x3
    305x3
    305x3
    305x3

    Kettle Bell Swings
    25x10
    25x10
    25x10
    25x10
    25x10

    Dumbell stiff leg deadlift
    85x10
    85x10
    85x10

    Hyper ext
    25x10
    25x10
    25x10

    Planks

    11-15-2020
    Bench with Shirt to a 1 board with 2 chains per side 64lbs
    Warmup
    235x3
    285x3 Bench Daddy
    325x2 Shirt, Chain and Board
    325x2
    345x1
    345x1
    345x2

    Dumbell incline
    50x10
    Fat bell
    53x10
    53x10

    T bar rows
    145x8
    145x8
    148x8

    Band pull aparts, Dips, H Rolls.

    My right shoulder was acting up and I had a fair amount of pain untill the last set which felt pretty it felt good and the weight moved well. 1st set at 345 I didn't have my hands wide enough and I might have had it to far down by my belly. I was supposed to go to 3 board press for a max single but my coach told me to shut it down after this because I might not be fully recovered.
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  9. #579
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-17-2020
    Squat with Briefs and Suit with 64lbs Chain
    Warmup
    255x2
    335x2
    385x1
    425x1
    475x1
    475x1 Chain
    515x2 " "
    515x2 " "
    515x2 " "

    Sumo Deadlift with Suit
    245x2
    295x2
    335x2
    385x2
    425x1
    475x1
    515x1
    515x1

    Reverse Hyper
    180x10
    180x10
    180x10

    Bridges, Crunches, Plyoswing

    I did 2 sets at 515 and was supposed to go to 535 for 2 sets but it felt heavy so I stayed at 515 and only did a total of 3 sets. My last set was the best set. 1st time in the suit for doing deadlifts it went very well. It has been a bout 9 months since I was over 500 lbs in the deadlift.
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  10. #580
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-18-2020
    Sled drag
    110lbs 100ft 2 trips forward to trips backwards
    Kettle Bell swing
    25x10
    25x10
    25x10
    25x10
    25x10

    Grey Band Ab Pulldown
    15
    15
    15

    Bench with Shoulder Saver
    Warmup
    185x3
    185x3
    225x3
    275x3 Overkill Slingshot
    315x3
    325x3

    Dumbell Floor Press
    85x5
    60x10
    60x10
    60x10

    Kettle Bell Snatch and Press
    25x6
    25x6
    25x6

    Cable lat pull, H Rolls.

    11-20-2020
    Narrow Stance Duffalo Bar Goodmorning
    Warmup
    195x5
    235x5
    235x5
    235x5
    235x5
    235x5

    Reverse Hyper
    90x10
    180x10
    180x10
    180x10
    180x10

    Leg press, inverse Curl, Hyper Extension

    Decent work outs for all 3 days.
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  11. #581
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-23-2020
    Bench with Shirt
    Warmup
    195x2
    235x3
    285x3 Overkill Slingshot
    335x2 2 Board
    355x1 1 Board
    375x1
    395x1
    415x1 Tie PR

    Fat bell Chest Supported Rows
    53x8
    53x8
    53x8
    53x8

    4 weeks out till my meet. Bench went well today 415 was fast. 3rd time to tie my PR but my coach shut me down due to my right shoulder not being 100%
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  12. #582
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-24-2020
    Squat with light briefs
    Warmup
    235x2
    285x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2

    Sumo Deadlift with suit
    135x2
    135x2
    225x2
    225x2
    315x2 Suit
    405x1
    405x1
    405x1
    405x1
    405x1

    Reverse Hyper with red mini band
    90x10
    90x10
    90x10

    Bridges, crunches

    Deload day but had a chance to get the suit on for deadlift. I have only had it on one other time last week so this was good for practice.
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  13. #583
    Registered User Atom1980's Avatar
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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)
    Atom1980 is offline
    11-26-2020
    Bench with Shoulder Saver
    Warmup
    195x3
    225x3 Shoulder Saver
    285x3 Overkill Slingshot
    325x3
    335x3

    Dumbell Floor Press
    60x10
    60x10
    60x10

    Dumbell Floor Press
    with Red mini band around back
    Overkill Slingshot
    60x10
    60x10
    60x10

    Kettle bell snatch and press
    25x6
    25x6
    25x6

    HRolls
    10x15
    15x15
    15x15

    Nice work out prior to Thanksgiving dinner.
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