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Post by sauble on Jul 24, 2006 21:26:41 GMT -5
july 24 o6 me bench press
135x10 225x3 315x4 355x1 paused 15 pd pr 370x0
rackpress with doubled mini band 2bd ht 135x3 225x3 315x3 355x1
rack lockouts with band about 4 bd height 315x3 405x5 455x5 495x3
racklockouts 2 bd height no band 315x3 365x3 405x1
hammer rows 4 sets 10 to 3 reps
delt tri set of laterals, rear delts and cleans 20 x15, 25x15
hex holds 25s, 30s, 35s
hard workout good times training partners hitting pr's too.
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Post by dopar66 on Jul 25, 2006 6:36:53 GMT -5
Dude, only 1 pr today? :')))
Awesome workout! Sauble, you have my undivided respect!
God Bless. Doug
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Post by sauble on Jul 28, 2006 7:20:09 GMT -5
July 26 me sqt/dl legpress 8platesx15 12platesx12 16platesx10 20platesx5 22platesx1 24x0 these are total so 22 would be 11 on each side 990plus sled
leg ext leg curls
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Post by sauble on Jul 28, 2006 7:26:18 GMT -5
july 27 bench speed bp doubled minis 185x5x3 strict paused benches/ commands 225x1 275x1 295x1 315x1 340x1 350x0
5board 405x10 455x10 500x4
latpulls to 250 pyramid curls 45x10 55x6
delt presses to 170x10
triceps ext to 170x10 not bad for doing 7-26-06 workout at 5pm then going to work at midnight and meeting my training partners at 0900 on 7-27-06 and doing a two a day. you just have to get Shoot done. killed myself going to the ocean to rest for the week then come back for three weeks of of insanity to hit my first raw meet.
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Post by dopar66 on Jul 28, 2006 9:59:03 GMT -5
LOOK AT THOSE 5 BOARDS! 4x500! Sauble, why don't I see "PR" beside that? DUDE!!!
Most impressive 2 a day!
God BLess. Doug
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Post by sauble on Aug 9, 2006 3:38:49 GMT -5
august 7 06
back from vacation lo back starting to feel better Doug I hit a couple prs on monday
pause bench with rack command 135x10 225x3 275x3 315x3 320x3 pr 325x2 335x2 345x2pr 3boards 385x5 405x3 435x3 pr seated cable rows to set of 6 delt machine stack x 3 set to failure bb curls barx10,65x10,85x10,110x8 tricep machine stack x failure 3 times rev hypers 3 x 20
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Post by sauble on Aug 10, 2006 23:56:18 GMT -5
august 9
squats 135x10 135x10 225x3 275x3 315x3 365x3 135x10
leg presses 3 x15
st leg deads 135 x 2 x15
abs and lo back
rehabbing lo back from injury getting better finally
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Post by sauble on Aug 10, 2006 23:59:20 GMT -5
august 10 speed bench
165 with doubled mini band 6x3 focused on speed and setup 225x10 300x5 320x1 paused with rack
trows to 5 plates x3
rollling ext 35x15, 45x10, 55x5
rear delts supersetted with pushdowns
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Post by dopar66 on Aug 14, 2006 17:58:09 GMT -5
Hey, Sauble. Nice work! MAJOR congrats on the PRs! The 320x3 and the 435x3 boards are awesome!
Keep training that low back smart and hopefully that rehab will end with you stronger than ever.
God BLess. Doug
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Post by sauble on Aug 20, 2006 15:51:49 GMT -5
august 13
max effort benches 135x10 225x5 275x3 315x3 paused 335x2 paused 335x2 paused 350x1 paused 360x0 touch and go seems easier to pause timing off
close grip bench pointer on edge of inside knurling 275x5 295x5 315x4
dumbell press 100x14 120x6 120x6
latpulls 4x10 delt press machine 3x 8-20 reps tricep machine 3x 10-20 reps
august 16 sqauts 135x3 185x3 225x3 275x3 315x3 365x3 405x1 425x1 back finally starting to feel better
stiff legg deads 135x10 225x10 315x5
speed bench with minis doubled 175x6x3 225x1 275x1 300x4
did everything in one day the ravens and eagles were playing on thursday, but it took a lot of energy. my 181 training partner looked good went up to 425 sqaut, 300 bp, 405 dl as openers.
august 20 last bench workout before meet
doubled light bands tension was picking 100 dbs off the ground bar x5 135x5 185x5 205x5 225x2
5 rep pauses 275x5 close grip 275x5 med grip 275x5 comp grip
315x1 paused 3 secs destroyed it. this will be my opener. im jacked and excited
lat pull downs 150 x10 170x 10 200x 9 150 x? just kept going till i couldnt finish 20-30 reps pullups 7 reps swiss ball abs bwx20, 25x20, 45x15
finished rest and recovery till sunday then let the bodies hit the floor. im going with 4 guys from work they are all doing well in their training also a 181 fullpower, 220 bp, 242 me, and 2 275 bp only.
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Post by dopar66 on Aug 21, 2006 12:54:11 GMT -5
What can I say? Killer workouts! Forget the 360x0, everything else you nailed! Glad the squat/low back is feeling better. It shows with that 425. Nice work! And those were some nasty close grips! You must have wrists of iron, that's all I can say about that.
Awesome!
God Bless. Doug
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Post by sauble on Aug 27, 2006 18:46:08 GMT -5
Well here is how the meet went? 1st atempt 315 destroyed it 3w, 340 missed groove grinded it out from a 2 bd to lockout low back spasmed 2w, 355 got motivated hit it perfect felt lighter than 340 3w. 5 pound pr went 8 for 9. my 198 weighed 188 a fat 181 went 400, 300, 415 1115. my other bench guys went 370@275, 335@242 and 335@275. Now time to concentrate on Jim Roberts meet in November. Goal 375.
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Post by dopar66 on Aug 28, 2006 7:24:50 GMT -5
Way to go Sauble! Congrats on the PR! And a great comeback after missing the groove, that takes guts! Looks like all your guys had a good day at the meet. Congrats to all!
375 better look out now! You're heading its' way!
God Bless. Doug
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Post by jimroberts on Aug 28, 2006 11:32:37 GMT -5
Nice lifting Joe. That third was better than the second.
It was great meeting you too!
I'm really looking forward to the meet in November. It will be my first as a meet director.
As a heads-up, it will be a Forza Bench. For some it makes a difference and hopefully the information will help with training.
Jim (TheMuse)
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Post by sauble on Sept 5, 2006 3:26:15 GMT -5
september 4 06
heavy bench
flat bench 135x10 185x10 225x10 275x11 pr 315x5 335x3 pr
incline closegrips paused last rep 135x5 185x5 225x5 275x3
skull crushers 2 x110 x15
latpulls 4x20x15x10x8
rear delts 2 sets x20
ab and core work rehab
1st workout since meet rehabbing low back due tearing cartilige so no squats for awhile, bench specialist lol
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Post by sauble on Sept 5, 2006 3:27:21 GMT -5
went for a run felt like Hades being 235 at 5'8 but finished the 1 mile.
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Post by dopar66 on Sept 5, 2006 11:42:13 GMT -5
Sauble, AWESOME benching! That is just certifiably insane! Dude, you went 275 for 11, a PR, then AFTER that 335 for 3, another PR? AAAAGGGGHHHH! All in one workout! When you cut yourself do you just bleed adrenaline? Dad GUM!
I was a tad impressed.....
Bummer about the low back. Do what the doctor says to make that recovery as good as possible!
God Bless. Doug
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Post by sauble on Sept 8, 2006 4:54:33 GMT -5
September 7 speed bp monster mini bands doubled 175 6x3 4 board presses for triceps pinky on the ring 275x5 315x5 405x5 435x5 455x5 felt good
hammer str rows 4platesx15 6platesx15 8platesx6
band pul aparts 3 x20
hammer curls 30x15, 45x10, 25x20
grapplers 3 x10 ab roller3 x10
watched ronnie colemans video where he sqauts 800x2 bp 500x10 and eats grits good stuff
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Post by dopar66 on Sept 8, 2006 7:05:24 GMT -5
If i had squatted 800x2 I'd be spraying grits, not eating them! Dang!
Awesome workout Sauble! That's some killer board presses with the doubled bands! Somebody with a flat tire could use you for a jack stand!
From the looks of this workout, your reign as a bench specialist may be a good one!
God Bless. Doug
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Post by sauble on Sept 9, 2006 1:41:27 GMT -5
September 8th 2006 lower body
leg ext 4x15 x stack legcurls lying 3 x70x15 leg press pyramid to1000 x5 db pull thrus ab work
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Post by sauble on Sept 12, 2006 10:59:53 GMT -5
Sept 11 2006 We will not forget 3 board bench press with doubled monster mini bands about 45 bottom 100 top 135x10 225x5 315x3 365x2 385x2 405x1
close grips pointer beside smooth 275x5 315x5 felt easy so i decided to go for a pr on my comp bench 345x4 pr 375x1 pr 385 missed halfway brought it down really slow beat myself mentally, but the lord blessed me with an awesome workout. Doing less leg work the grits and the bands really have my bench on fire. 225x13 closegrip feet up
lat pulls to stack.
didnt feel a thing with the low back. but still a bench specialist
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Post by dopar66 on Sept 12, 2006 11:55:10 GMT -5
Wow. How many times do I have to say "congratulations" to this one post? No low back pain, two bench PRs, incredible band presses, need I go on?
Incredible job yesterday! Major props for "Sept 11 2006 We will not forget" Amen, brother!
Man. 375 is huge, and to barely miss 385 right after that.....well....speaks for itself. All you need to do to get the 385 is to try it a little fresher.
AWESOME job Sauble!
God Bless. Doug
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Post by sauble on Sept 15, 2006 3:08:27 GMT -5
September 13 20 minute run to keep the weight down training raw has my weight flying up weighed 237. Back in March I weighed 218. Pants at work still fit shirts getting tighter. Blood pressure 100/58.
September 14 speed bench/ doubled monster mini 40/100, macdonald bar 175x6x3 on last set paused 3 then knocked out 12 more reps 5 board for tris and to feel heavy weight and create stability -pinky on the ring 315x10 405x10 475x5 515x3
t rows chest supported 2 plates 15 reps 3 plates 15 reps 4 plates 15 reps 5 plates 6 reps
dumbell press 100x15 120x6
band pull aparts 3 x25
hammer curls
ab roller 2 sets
seated twists
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Post by dopar66 on Sept 15, 2006 8:28:46 GMT -5
Dang. I feel small. Here's a dude weighing 237 using my deadlift max for 3 reps on the board press. You go ahead with your bad self! That is amazing Sauble! Keep up the killer work!
God Bless. Doug
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Post by 3speed on Sept 16, 2006 19:40:05 GMT -5
Strong work Sauble. I have used chains for some time now - never bands. After following your log, I might have to reconsider.
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