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Post by sauble on Sept 19, 2006 2:47:48 GMT -5
September 18 my 31st birthday
went to york barbell bought 2 100 plates and i got reg york bar with 400 pounds
for 140 bucks good birthday for me. now me and my training partners took the stuff home to try it out in my raw dawg basement.
flat bench touch and go
135x5
225x5
305x5
335x5 pr
365x2 almost 3 pr
385 miss
incline pinky on ring
135x5
185x5
225x5
275x3
latpulls 3 sets x15
skullz 110x25x15
band pullaparts 2x25
band hammers 3 x20
swiss crunches 250 reps
sqauts for fun 140x15 no pain
we will now head back to the bands and stop killing ourselves.
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Post by dopar66 on Sept 19, 2006 8:18:00 GMT -5
Happy (late) Birthday! And, HECKUVA nice gift, I might add!
Congrats on the PR on the floor press, and the 385 will be here before you know it.
Also, MAJOR CONGRATS on squatting PAIN FREEE!!!! ALRIGHT!!!! That is excellent news and I am really glad to hear it!
God Bless!!!!!
Doug
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Post by sauble on Sept 21, 2006 11:18:02 GMT -5
sept 21 st
speed bench with doubled monster mini bands 6x3
rack lockouts 5 board height
225x5
315x5
405x5
455x5
495x6
540x6
600x1 then held for 8 secs
tbar rows
1plate x10
2 x10
3 x10
4 x10
5 x7
everybody wants to be a powerlifter but nobody wants to lift some heavy donkey weight!!!
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Post by dopar66 on Sept 22, 2006 7:58:37 GMT -5
Hmmmmm....looks to me like those lockouts were pretty dang heavy......guess you don't fit into that last category of folks...... 600?  !!! I don't hold that for 8 seconds doing grip work! Good grief! You don't need a jack to change a tire! God Bless. Doug |
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Post by sauble on Sept 27, 2006 0:54:43 GMT -5
Sept 25 2006
2 board /monster mini band
135x3
225x3
275x3
315x3
335x2
345x3
2 board no bands
385x3
405x3
415x1
425x1 pr
close grip pauses
255x5
285x5
285x5
seated pulley rows pyramid to 200 x 8 reps
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Post by dopar66 on Sept 27, 2006 9:38:56 GMT -5
Hey, man, NICE PR on the 2 boards! Way to go Sauble!
God Bless.
Doug
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Post by sauble on Oct 4, 2006 2:14:25 GMT -5
september 28 06
speed bench 185 6x3
225x3
275x3
315x4
delts, tris, lats, bis
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Post by sauble on Oct 4, 2006 2:21:57 GMT -5
october 3 2006
inclines
135x5
185x5
225x5
275x5 pr
315x1 pr 10 pounds
325x0
military press
135x6
185x6
225x6
pullups weighted body weight 239 palms forward like your benching
40x5
40x5
90x1
bwx11 thats marine corps dead hangs hurrah
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Post by chancey on Oct 4, 2006 7:59:05 GMT -5
315 on the incline is just awesome! You do some serious pressing.
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Post by dopar66 on Oct 4, 2006 8:44:05 GMT -5
NICE PR on the inclines! Insanity personified. (Dangit, just used up all my syllables.)
Excellent pullups too! Beast!
God Bless.
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Post by sauble on Oct 14, 2006 2:55:10 GMT -5
last weeks training
Monday
flat bench pauses
worked up to 325x3 paused pr
pushdowns
pullups with 40 pound dumbell 3x5
band delts 3 sets
laterals 3 sets
zercher situps 3 sets
wednesday
stiff legged deads
135x5
185x5
225x5
275x3
free squats bw 100 reps
swiss ball crunches
ab roller
leg presses
friday
speed bp 6x3 135, 155, 185 then 185x14 reps had monster mini bands attatched.
trows 1x10,2x10,3x10,4x10
rolling db's 3 sets
band biceps
band rear delts
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Post by sauble on Oct 17, 2006 9:01:28 GMT -5
October 16
3 board presses
135x5
225x5
315x5
385x3
405x3
425x1
450x1
465x0 miss
inclines
135x6
185x6
225x5
275x4
hammer rows
worked to 8 plates x4
side laterals 20x20x3
pushdowns 3 sets
rev grip pullups 2 sets x6
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Post by dopar66 on Oct 17, 2006 11:01:11 GMT -5
You are one strong dude.
'Nuff said.
God Bless.
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Post by isbell on Oct 19, 2006 10:08:55 GMT -5
Nice work man. I am a bencher too and your log was interesting to me. I have always worked out raw and have been steadily increasing my bench over the years. I tried rack lockouts like you were doing and never got much with those. I started using boards and I have to say that I really like it. It gives me a good CNS workout with the heavy wgt and it feels like a regular bench. You can leg it sink in a little like normal. The racks just felt weird to me. Nice heavy work even on the inclines. I like that. You arent lifting weights you are attacking the weights. That will make you a champion. Just please be careful with those inclines. Your rotators will thank you.  Tom |
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Post by sauble on Oct 20, 2006 2:15:07 GMT -5
Thanks Tom I am trying somthing new this training cycle im going to bench every 5 days i was inspired by hammers dog crap training. Its like you train bench Mon then Fri then Weds then repeat. Im finding my speed days always turn into a half azzed heavy day.
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Post by sauble on Oct 22, 2006 10:50:43 GMT -5
october 20th
bench press with doubled monster mini about 50 at bottom 100 at top
worked up to 285x1 tension was tough with regular mini's my best is 325.
pauses no bands
315x1
345x1
315x6
315x4
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Post by dopar66 on Oct 23, 2006 9:23:40 GMT -5
Sweeeeettt!!!!
God Bless.
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!!! I don't hold that for 8 seconds doing grip work! Good grief! You don't need a jack to change a tire!
