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PostPosted: Wed Feb 15, 2006 9:56 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
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Location: pittsburgh, pennsylvania
2-15-06, max effort bench

3-board bench (6): 45x5, 135x3, 185x3, 225x1, 245xF, 235xF :(
tate press (5): 20x10, 25x10, 30x10, 35x5x2
barbell rows (2): 135x8, 185x6, hurt bicep
tricep pushdown (3): 85x10, 100x8, 110x8
seated barbell overhead (4): 45x5, 135x3x2, 135x2-F

still feeling a little sick. got 225, my old 3-board max very solid. 245 was bad form and out of control. by the time i tried 235 i was spent. should have gone 185, 215, 235. pulled my bicep a little on the second set of barbell rows. best to end there. tate press was real strong as were the pushdowns. got a couple extra sets on overhead. pretty mediocre at best session.


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PostPosted: Fri Feb 17, 2006 9:01 pm 
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Manatee
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Location: pittsburgh, pennsylvania
2-17-06, dynamic squat

speed box squat (#3 bands)(10): 105x5, 145x3, 180x2x8
dec glute/ham raise (4): body x 8, x8, x5, x5
band pulldowns (3): to failure
reverse hypers (3): 230x8, 255x8x2

good session. speed was much better on the box squats. funny how i get more speed with more weight. first 2 sets of dec ghr's were strong, then nothing left. reverse hypers were great. lots of pop. i'll be up to 3 plates pretty soon. goal was to get 4 by the end of the year, but that might have to be subject to change.


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PostPosted: Sun Feb 19, 2006 6:54 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
2-19-06, dynamic bench

speed bench (#1 bands)(10): 45x5x3, 95x2x8
rolling hammer tri (4): 20x10, 25x10, 30x8, 30x6 :?
machine row (4): 90x10, 180x6x2, 180x8
45 deg tri pushdown (4): 85x10, 95x10, 100x10x2
dumbbell bench (3): 50x10, 60x6, 70x5

very tiring session. not sure what it was, but i was just exhausted after the speed benching. triceps were real sore and regressed a little on the rolling hammer tri extensions (nned to find a better term for that lift). the machine we used for rows was uncomfortable. didn't find my groove until the last set. pushdowns were solid. first time i've gone that heavy on dumbbell bench in years. we're going to do these every sunday so it would be nice if i could get to 100's by the end of the year.


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PostPosted: Tue Feb 21, 2006 12:13 am 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
2-20-06, max effort squat

straight bar good mornings (4): 45x5, 135x3, 225x1, 245x1
glute/ham raises (4): body x 8, +`10x8x3
band pulldowns (3): to failure
reverse hypers (2): 255x8, 265x8

okay session. good mornings were tough. wish i could have worked my way up more, but kind of had to follow everyone's lead. depth on 225 & 245 wasn't very impressive. didn't bend my knees as much though. started adding weight again on the glute/ham raises. pretty slow. my back was pretty destroyed after my 2nd set of reverse hypers so best to call it quits there. did some curls at the end, but i'll leave those out so i can still talk trash when i see others doing them


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PostPosted: Wed Feb 22, 2006 8:36 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
2-22-06, max effort bench

4-board press (5): 45x5, 135x5, 185x3, 225x1, 255xF (f*ck you), 255x1 (more like it), 265xF
lying tate press (4): 20x12, 30x10, 35x6x2
parallel pulldown (4): 120x12, 140x10, 160x6, 170x6
tri pushdown (3): 85x10, 100x8, 110x8
face pulls (2): 80x15, 85x15
hammer strength overhead (3): 90x10, 140x6, 180x2-A

strong session. missed first attempt at 255 because i let the bar come too far forward (towards my face) after it hit the board. 2nd attempt was solid for a 10 lb PR. 265 didn't move much. tate press took a lot out of my tirceps and the pushdowns weren't very solid. finished with some overhead work that got real heavy real fast.

overall i have scaled back the calories and just been maintaining my weight (187-189). strength has suffered a little, but i have another bulking cycle planned for later next month. in one sense i feel a little relaxed but at the same time like i've lost my edge discipline wise. i think my body prefers it when i give it orders rather than just let it do its own thing


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PostPosted: Fri Feb 24, 2006 9:32 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
2-24-06, dynamic squat

speed box squat (#3 bands)(10): 105x5, 145x2, 195x2x8
dec glute/ham rais (4): body x 8 x3, body x 6
band pulldowns (3): to failure
reverse hypers (3): 235x8, 255x8, 275x8

pretty solid session. squatting didn't go too well. something was off with either my suit briefs or the bands. kept coming down feeling a little awkward on my right hip. afterwards i had a much bigger bruise on my left hip than my right hip (from the briefs). got more reps on the dec glute/ham raises and added some more weight on the reverse hypers. wanted to do another set but i was too fatigued. monday i'll probably be going for a box squat PR so lets hope all the speed box squats, ghr's and rev hypers pay off.


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PostPosted: Sun Feb 26, 2006 6:56 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
2-26-06, dynamic bench / max bench

speed bench (#1 bands)(12): 45x5x3, 75x3, 95x3x8
shirted bench (5): 135x1, 185x1, 225x1, 285x1, 315xF
hammer machine high row (4): 90x12, 180x8, 230x5x2

monster session. totally exhausting. speed bench took so much out of me, but i put the shirt on anyway. nothing under 285 touched tried hard, but couldn't get it down. 285 seriously took 15-20 seconds to touch. stayed in the groove surprisingly well and locked it out a little unevenly. i was so spent by this time, but i had to at least try 3 plates. didn't even make it 1/3 of the way down before i started dumping it on my face. after i got the shirt off i could barely stand up. too sore to do anthing else so i wrapped up with some back work. huge bench PR, but even more satisfying that i did it without my best strength or effort. need a lot of shirt practice though before i go to a meet.


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PostPosted: Mon Feb 27, 2006 8:38 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
2-27-06, max effort squat

10" box squat (conventional)(6): 45x5x2, 135x3, 185x1, 225x1, 245xF
glute/ham raise (4): +10x8x2, +10x10, +10x9
side bends (2): 65x15x2
rev hypers (3): 255x8, 275x8x2

another tough session. i've done 225 ass to grass a long time ago when i was weak and squatting off a 10" box is way harder. all the force was pushing me forward and made this lift very quat and back heavy. everything else went real well. still very hurt by yesterday's bench session.


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PostPosted: Thu Mar 02, 2006 2:43 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
3-2-06, max effort bench

bench lockouts (3-4" ROM)(7): 135x10, 225x5, 275x3, 325x3, 370x1, 405xF, 405xF
barbell rows (4): 135x8, 155s6, 175x6, 195x5
dumbbell overhead (2): 30x12x2
tate press (2): 20x12, 25x10, quit

probably should have not even done this session. body was still pretty beat up from sunday's speed & shirted session. guess i just didn't want to wait another 5-6 weeks to see if i could lockout 400. well, i got my answer when i struggled to get 370 up. got 400 about 1/2 inch off of the pins, but that was it. put a lot of unneccesary stress on my shoulders and it made me quit early on my my overhead and tate press attempts. finally, i'll admit that i seriously considered not doing this session, but am going to a party tonight and wanted to look a little pumped up. so now i'll look all jacked up, but will require someone to pour the beer into my mouth for me. sigh.


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PostPosted: Fri Mar 03, 2006 9:04 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
3-3-06, dynamic squat

speed box squat (#3 bands)(10): 105x5, 145x2, 165x2x8
dec glute/ham raise (4): body x 10 x 3, x6
band pulldowns (3): to failure (band length getting shorter)
rev hypers (4): 255x8, 290x8, 290x2, 290x8

solid session. had to change grip on the squat. for the second consecutive session i cut the skin between my thumb and index finger while reracking the weight on the monolift. can't go any wider as it give me no upper back tightness. went closer and the result was that my upper back was like steel. the last 4 sets i was super tight and super explosive. i feel the bar sits slightly higher, but can't argue with the results. lets see if they carry over when i wave back up to 195.

got more reps on the glute/ham raises. l am very pleased with the linear progression i have had on these since day 1. same goes for the rev hypers. banged my knee on the 3rd set because i flexed my leg a little on the top. won't make that mistake again.


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PostPosted: Mon Mar 06, 2006 9:12 am 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
3-6-06, dynamic bench

speed bench (#1 bands)(12): 45x5x3, 65x3, 75x3x8
rolling hammer tri (4): 20x12, 25x10, 30x8, 35x4-F
hammer strength high row (4): 90x12, 180x10, 270x5, 270x4
2 hand tri pushdown (4): 70x10, 90x10, 100x10, 110x8
face pulls (2): 80x15, 90x15
flat bench machine (close-grip) (3): 90x12, 180x8x2

okay session. still having some arching problems. have to stretch more often if i'm going to get serious about this. tricep stength was a little low on the rolling tri extensions. everything else went rather well. shoulders were hurting a couple days prior from the lockouts, but happy to say they weren't a factor at all in this session.


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PostPosted: Mon Mar 06, 2006 8:24 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
3-6-06, max effot squat

12" cambered bar goodmornings (5): 75x5, 125x5, 155x5, 205x1, 265x1
glute/ham raise (4): body x 8, +15x8, +20x8x2
band pulldowns (3): to failure
side bends (2): 70x15x2
leg extensions (4): 90x12, 110x10, 120x10x2

very tough session. the 12" cambered bar weighs 75 lbs so my numbers from last time should be adjusted. did 265 for a 10 lb PR. depth on that one was not too great, but i'm thinking i don't even want to be going to low on these since i don't plan on squatting or deadlifting with my back close to parallel. glute/ham raises went really well. so well i thought i might have been cheating on form, but the last set was brutal extreme. finished my legs off with extensions and now i can barely walk. back actually feels better than it did beforehand so go figure on that one.


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PostPosted: Thu Mar 09, 2006 8:43 am 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
3-8-06, max effort bench

2-board cambered bar bench (5): 45x5x2, 135x3, 185x1, 205x1-A
flat tate press (4): 20x10, 30x8, 35x5, 35x6
lat pulldown (4): 130x10, 160x6, 180x5, 180x6
face pulls (3): 90x15, 100x15, 110x12
2 hand tri pushdown (4): 85x10, 100x10, 110x8, 120x6
hammer strength super incline bench (4): 100x10, 150x8, 190x3, 190x4

hard session. the 2-baord cambered bar bench is like doing a bench with an extra 2-3" ROM. not to mention the awkwardness of the holding the bar. my arch was pretty good, but didn't move as much weight as i would have liiked to. nobody did. added some weight onto pushdowns. the super incline machine is a cross between an incline and overhead press. my shoulders go worked over pretty hard this session, but didn't feel bad for a second. good news.


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PostPosted: Fri Mar 10, 2006 11:07 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
3-10-06, dynamic squat

speed box squat (#3 bands): 105x5, 145x2, 180x2x8
glute/ham raise (4): body x 10 x 4
band pulldowns (3): to failure
rev hypers (4): 275x8, 300x8, 300x5, 300x4

great session. lots of speed on the squats. good technique as well. got 4 sets of 10 on glute/ham raises. went heavy on rev hypers. last 2 sets were off because the strap started riding up on my legs. went all the way above my knees :shock:


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PostPosted: Sun Mar 12, 2006 6:56 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
3-12-06, dynamic bench

speed bench (#1 band)(12): 45x5x3, 65x3, 85x3x8
rolling tri ext (4): 20x12, 25x12, 30x10, 35x7
long pull (4): 100x12, 120x10, 140x8, 160x6
tri overheand machine (#4 band)(4): 15x8, 25x8, 35x6, 40x6
flat dumbbell press (4): 50x6, 60x5, 70x5, 80x3-A

exhausting session. very tired afterwards. arch got better on my later sets on speed bench as i practically had my toes under my shoulders. much stronger on the rolling tri ext than last weeks pitiful effort. used a machine for tri overhead press. a lot like 2 hand dumbbell overhead work. at least my triceps felt as fried as they do when i do those. good dumbbell press session. 70 was easier than last week and got a couple reps at 80. if my triceps weren't as spent as they are when i get to these, i think i could move 90 for at least a triple.


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