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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
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    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
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    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 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 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 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 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 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 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 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 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 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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  14. #584
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    11-27-2020
    Reverse Hyper
    90x10
    90x10
    90x10
    90x10

    Back Hyper Ext
    25x10
    25x10
    25x10

    Walking leg press
    90x40
    90x40

    Leg press
    230x8
    230x8
    230x8
    230x8

    Stiff leg deadlift
    225x8
    225x8
    225x8

    Kettle Bell Swings
    25x10
    35x10
    35x10
    35x10
    35x10

    Band Leg Curls, Shoulder Rehab, Bent over Dumbell Laterals.

    Light lift today. Tuesday I go to my opener in the squat and I will also pull with suit I may go to my opener with deadlift .
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  15. #585
    Registered User Atom1980's Avatar
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    11-29-2020
    Bench with Shirt
    Warmup
    235x3
    285x3 Overkill Slingshot
    325x1 Shirt to a 2 Board
    355x1 1 Board
    385x1 Pause and press command

    Hrolls
    10x15
    15x15
    15x15

    Chest Supported Rows
    90x12
    90x12
    90x12
    90x12

    Red Mini band tricep ext, Shoulder Rehab, Grey Band Ab pulldown.

    3 weeks out went to opener. It was fast and popped off the chest. I need to keep my elbows locked when I take the bar out. They are kind soft so I will be focusing on that over the next few weeks.
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  16. #586
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    12-1-2020
    Squat
    Warmup
    235x2
    325x2 Briefs
    415x2 Suit straps down
    505x1 Straps up and Wraps
    555x1 Straps up and Wraps PR

    Sumo Deadlift with Suit
    315x2
    405x1
    455x1
    455x1
    455x1
    455x1

    Reverse Hyper
    180x10
    180x10
    180x10

    Grey Band ab pulldown, Glute bridge.

    Went to opener in the squat tonight and it went well. Deadlift went pretty well too. This is the last heavy work out I have before my meet on the 20th. 555 is the most weight I have ever squated although with a box I have done more.
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  17. #587
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    12-2-2020
    Sled Pull 100 FT with 100lbs
    2 trips forward
    2 trips backwards

    Kettle Bell Swing
    25x10
    35x10
    35x10
    35x10
    35x10

    Shoulder Rehab, Grey Band Ab pulldowns.
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  18. #588
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    12-3-2020
    Close Grip Bench with Shoulder Saver
    Warmup
    195x3
    235x2 Shoulder Saver
    235x2
    235x2
    235x2
    235x2
    235x2

    Dumbell Floor Press
    60x10
    60x10
    60x10
    60x10
    60x10

    Kettle Bell Snatch and Press
    25x6
    25x6
    25x6

    Mini Band Pull Aparts, H Rolls, Shoulder Rehab

    12-4-2020
    Reverse Hyper
    90x15
    90x15
    90x15

    Reg Hyper
    15
    15

    Leg Press Walking
    90x40
    90x40

    Leg Press Wide Stance
    200x8
    200x8
    200x8
    200x8

    Shoulder Rehab

    My work outs are winding down and I am doing a lighter work.
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  19. #589
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    Atom1980 is offline
    12-6-2020
    Deload Bench
    Warmup
    195x3
    195x3
    195x3
    195x3
    195x3

    H Rolls
    10x15
    15x15
    15x15

    Shoulder rehab

    12-8-2020
    Squat Deload
    Warmup
    235x2
    325x2 Briefs
    325x2
    325x2
    325x2
    325x2

    12-10-2020
    Bench Deload
    Warmup
    135x3
    135x3
    135x3
    135x3
    135x3

    H Rolls
    10x15
    15x15
    15x15

    Chest supported rows
    90x10
    90x10
    90x10

    Red mini band tricep push down
    15
    15
    15
    15

    Shoulder rehab

    12-11-2020
    Sissy Squat
    Body Weight Only
    10
    10
    10

    Sled Pull
    100ft 4 trips
    2 Trips Forward
    2 Trips Backwards

    Ab band pull down
    10
    10
    10

    Shoulder Rehab

    That’s it, meet is a week from Sunday and will only be doing light band work between now and then.
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  20. #590
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    Atom1980 is offline
    12-6-2020
    Deload Bench
    Warmup
    195x3
    195x3
    195x3
    195x3
    195x3

    H Rolls
    10x15
    15x15
    15x15

    Shoulder rehab

    12-8-2020
    Squat Deload
    Warmup
    235x2
    325x2 Briefs
    325x2
    325x2
    325x2
    325x2

    12-10-2020
    Bench Deload
    Warmup
    135x3
    135x3
    135x3
    135x3
    135x3

    H Rolls
    10x15
    15x15
    15x15

    Chest supported rows
    90x10
    90x10
    90x10

    Red mini band tricep push down
    15
    15
    15
    15

    Shoulder rehab

    12-11-2020
    Sissy Squat
    Body Weight Only
    10
    10
    10

    Sled Pull
    100ft 4 trips
    2 Trips Forward
    2 Trips Backwards

    Ab band pull down
    10
    10
    10

    Shoulder Rehab

    That’s it, meet is a week from Sunday and will only be doing light band work between now and then.
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  21. #591
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    Atom1980 is offline
    12-20-2020
    Midwest Equiped Open APF-AAPF

    Squat
    Opener 240k 529.1lb Good lift
    2nd 257.5k 567.7lb Miss out of the hole
    3rd 257.5k 567.7lb Miss at the 3/4 way up

    Bench
    Opener 175k 385.8 Lbs Good lift
    2nd 182.5k 402.3 lbs Miss went up fast but over face and miss
    3rd 190.0k 418.9 lbs Good lift

    Deadlift
    Opener 227.5k 501.5 lbs Miss let it drop a little at the top and they called me on it
    2nd 232.5k 512.3 lbs Good lift
    3rd 237.5k 523.6 lbs Goodlift

    Total 667.5k 1471.6lbs

    Overall a good meet, highlight was my bench it was a lifetime PR for me really happy about it. Deadlift I screwed up my opener and that took me off my game plan of going to 247.5 k 545lbs and my coach took over from there.
    Squat was disappointing I don't breath right and that hurt me here. I also was about 10 lbs lighter than the week before due to bad acid reflux and not able to eat like I wanted to.
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  22. #592
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    Atom1980 is offline
    12-27-2020
    Dumbell Press
    40x20
    40x20
    40x20

    Band Pull aparts Red mini
    15
    15
    15

    Bench Deload
    Warmup
    195x3
    235x2
    235x2
    235x2
    235x2
    235x2

    Floor Press
    185x5
    185x5
    185x5
    185x5
    185x5

    Chest Supported Rows
    90x12
    140x10
    180x8

    Pulldows
    100x12
    115x10
    130x8

    Rolling Tricep Ext
    20x10
    25x10
    30x10

    Tricep Rope Pushdown
    60x10
    60x10
    60x10

    Grey Band Ab pulldown
    10
    10
    10

    Nice workout today, had an old training partner train with me today and it was good to see him.
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  23. #593
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    Atom1980 is offline
    12-31-2020
    Speed Bench 3 different grips
    Warmup
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3

    Kettlebell Clean and Press
    25x6
    25x6
    25x6
    25x6

    Chest Supported Rows
    90x15
    140x12
    140x12
    140x10

    Rolling Tricep Ext
    25x10
    25x10
    25x10

    Red Band Tri Pushdown
    25
    25
    25
    25

    H Rolls, Mini band pull aparts, Shoulder Rehab, Ab band pulldown Rear Delts

    1-1-2021
    Belt Squat
    50x5
    90x5
    140x5
    180x5
    180x5
    180x5
    180x5
    180x5

    Goodmornings Yoke Bar
    155x10
    155x10
    155x10

    Deadlift
    135x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Revers Hyper
    90x10
    90x10
    90x10
    90x10
    90x10

    Weighted Bridges, Crunches, Planks

    Couple of light lifting days.
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  24. #594
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    Atom1980 is offline
    1-3-2021
    Bench
    Warmup
    195x3
    235x3
    235x3
    255x3
    255x3
    265x3

    Chest Supportred Rows
    140x12
    140x12
    140x12
    140x12

    Tate Press
    25x12
    30x12
    35x12

    Dumbell Flat Bench laying on bubble
    40x12
    50x12
    60x12

    Band Flys lying on bench, Band Tricep pushdown, shoulder rehab, H-rolls.
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  25. #595
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    Atom1980 is offline
    1-5-2021
    Duffalo Bar Squat
    Warmup
    235x2
    325x2
    415x2
    415x2
    415x2
    415x2
    415x2

    Deadlift
    245x2
    345x1
    425x1
    425x1
    425x1

    Reverse Hyper
    90x10
    90x10
    180x10

    Band Ab pulldown, Hyper Ext
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  26. #596
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-10-2021
    Bench with Bench Daddy
    Warmup
    235x3
    285x1
    325x3
    345x3
    375x3
    400x3

    2 Board Close Grip
    235x5
    235x5
    235x5
    235x5
    235x5

    Lat pull down
    115x10
    115x10
    115x10
    115x10
    115x10

    Band pull apart, Tate Press, H Rolls, Shoulder Rehab.

    Was nice to have some weight in my hand. Last set moved very with the bench daddy.
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  27. #597
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    Atom1980 is offline
    1-12-2021
    Squat with briefs to a box
    Warmup
    235x3
    325x2
    415x3
    435x3
    435x3

    Inverse Curl
    180x10
    180x10
    180x10

    Weighted bridges, ab band pull down.

    Was a little better this week than last week. I feel like I’m getting a little pop.
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  28. #598
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    Atom1980 is offline
    1-14-21
    Speed Bench
    Warmup
    135x5
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Dumbell Bench
    50x20
    60x20
    70x20

    Rolling Tricep Ext
    25x15
    25x10
    25x10

    Lat Pull Low with red mini band
    50x10
    50x10
    50x10

    1-15-21
    Speed Squat with Yoke bar to a box with Micro mini band
    Warmup
    155x3
    255x5
    255x5
    255x5
    255x5
    255x5
    255x5

    Speed Deadlift
    225x2
    295x2
    295x2
    295x2
    295x2
    295x2

    Reverse Hyper
    90x15
    90x15
    90x15

    Band Leg Curls, Planks

    1-17-2021
    Bench with Bench Daddy
    Warmup
    195x3
    235x3
    285x1
    325x2
    375x2
    395x2
    415x2
    435x2 PR

    Close Grip Bench with 2 Board
    255x3
    255x3
    255x3
    255x3
    255x3

    Rogue Rack Lat Pull
    90x10
    110x10
    140x10

    Band Tricep Crossover

    1-19-2021
    Squat to Box
    235x3
    325x2
    415x2
    445x2
    465x2
    465x2

    Weighted Bridges, Weighted Crunch's
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  29. #599
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    Atom1980 is offline
    1-21-2021
    Dumbell Bench
    50x20
    60x20
    70x20
    80x8

    Chest supported row with red mini Band
    90x10
    140x10
    140x10
    140x10
    170x10
    170x10

    Speed Bench with Shoulder saver and chains
    Warmup
    135x3
    135x3 Chain
    135x3
    135x3
    155x3
    155x3
    155x3
    175x3
    175x3
    175x3

    Shoulder Rehab, Rolling Tricep Ext
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  30. #600
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-24-2021
    Bench with Shirt to Boards
    Warmup
    195x3
    235x3
    285x1
    325x3 Shirt and 3 Board
    375x1 2 board
    395x1 2 board
    415x1 2 board
    415x1 2 board
    415x1 2 board

    Lat Pull downs
    115x10
    115x10
    115x10
    115x10
    115x10

    PVC Bradford Press, Red Mini Tricep pushdown, Cable ab pull down.

    Had new used shirt today but it didn't have the pop I get out of my other shirt. Money not well spent.
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