HERCBRUTE
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raw bench
135x12 225x8 315x6 395x8 395x8
close-grip bench
335x8 335x8
incline flyes
55x15 55x15 70x10 70x10
front laterals
70x3 70x5 50x10 55x10
bent over laterals
50x10 50x10 50x10
pushdowns
100x10 130x10 150x10 90x15 90x15
abs/dips
***well didn't do well at them meet. got in a 855 squat and missed 925. my bench woes continued though...750 on two attempts i beat the rack signal and the third i was gassed. i have some major changes i need to commit to with this bein my 5th bombout. went back to training today and kept everything easy pretty much. here are three of my vids on youtube under bamabarbell from the meet...on the upside, all my lifts were easy though at the meet but...
gotta get my **** together,
TB
raw deads sumo
315x7 singles
405x3 singles
barbell shrugs
585x10-10-10-10-10
barbell rows
405x6-4-5
hammer curls
80x7-4-4
leg curls/leg extensions
***did a bit of DC training for my accy work. defintely goin to have to keep an on hand log though so i don't forget these numbers. we will see how this goes...
defintely nuthin wrong with gettin bigger,
TB
me squats
raw squats w/ chk blues(+200)
135x5 225x5 315x1 405x1 495x1 585x1
ssb box squats
225x5 315x5 225x3
***bench day was deload day really for me. we kicked things into gear tonite on squats. i decided to do them raw. worked up to 585 plus 200 in tension. it was easy. did them without knee wraps too. squats felt very good tonite. went to ssb box squats w/o a belt which worked the hell out of my abs and hips. raw bench day is next...
felt good to move some heavy weight,
TB
speed bench
225 w/ dbl minis + chk blues(180)- 3x3
225 w/ chk blues(80) - 3x3
225 w/ dbl minis (100)- 4x3
315x8 315x12
incline flyes
80x10-10-10
barbell shoulder press
225x5 275x10-10
lateral raises
50x10-10-10
CG floor lockouts
315x10-405x8-495x6-585x4-675x1(at least 30-60 rest between sets)
pushdowns
150x10-10-10
***today was a good session. gettin back to gettin work in on accessory days and not treating them like ME days so i'm doin one of two things. i'm doin 3 sets of 10 with 60 sec between sets or suicides which is what i did with the lockouts, the cadence was supposed to be 10-8-6-4-2 but only got one on the last set. did wonders today so i'm goin to do it friday as well.
gettin work in,
TB
raw sumo deads
135x2 225x2 315x2 405x2 500x3 605x2
barbell shrugs
495x20-20-10
barbell rows
405x8-6-4
pullups
bwx5 reps
preacher curls(standing)
85x8-5-4
wall hammer curls
50x12-10-10
leg curls/leg extensions/abs
***today's session went great. felt hungry as **** and wanted more weight every movement...pink magic is working again..LOL!! worked up to 605 for 2 on sumo deads and missed the 3rd rep. bw is 335ish and started back doin pullups again and did 5 reps easy. did a bit of DC training today and i'm goin to keep with it and no reinvent the wheel. a friend of mine is 275 and looks heavier and has been doin DC training so it motivated me to do the same and plus it will give me some direction on accy days and keep me focused.
gettin back hungry again,
TB
me bench
raw bench
135x10 225x6 315x3 405x1
reverse bands
405x1 495x1 585x1 610x0
speed pushdowns
4 sets of 10
***had a strong session tonite. was a bit motivated by rage tonite too which is good. missed 610 at lock but the speed off the chest was fast and so was 585. speed off chest was fast but gotta work on that lockout more.
got work to do,
TB
raw squats w/ 2 chk blues (+400)
barx3 135x3 225x3 315x3 405x2 500x1(900)
ssb box squats
225x5 225x5
***squats felt very strong tonite. 500 was deep and strong. it wasn't easy but wasn't hard either. left some in the tank for sure. defintely goin raw on squats for awhile. goin raw on deads and bench for a while too with focus on speed on all lifts. can't wait til next week...3 chk blues..+600...bar weight goal...we will see...but..
i want 500,
TB
135x12 225x8 315x6 395x8 395x8
close-grip bench
335x8 335x8
incline flyes
55x15 55x15 70x10 70x10
front laterals
70x3 70x5 50x10 55x10
bent over laterals
50x10 50x10 50x10
pushdowns
100x10 130x10 150x10 90x15 90x15
abs/dips
***well didn't do well at them meet. got in a 855 squat and missed 925. my bench woes continued though...750 on two attempts i beat the rack signal and the third i was gassed. i have some major changes i need to commit to with this bein my 5th bombout. went back to training today and kept everything easy pretty much. here are three of my vids on youtube under bamabarbell from the meet...on the upside, all my lifts were easy though at the meet but...
gotta get my **** together,
TB
raw deads sumo
315x7 singles
405x3 singles
barbell shrugs
585x10-10-10-10-10
barbell rows
405x6-4-5
hammer curls
80x7-4-4
leg curls/leg extensions
***did a bit of DC training for my accy work. defintely goin to have to keep an on hand log though so i don't forget these numbers. we will see how this goes...
defintely nuthin wrong with gettin bigger,
TB
me squats
raw squats w/ chk blues(+200)
135x5 225x5 315x1 405x1 495x1 585x1
ssb box squats
225x5 315x5 225x3
***bench day was deload day really for me. we kicked things into gear tonite on squats. i decided to do them raw. worked up to 585 plus 200 in tension. it was easy. did them without knee wraps too. squats felt very good tonite. went to ssb box squats w/o a belt which worked the hell out of my abs and hips. raw bench day is next...
felt good to move some heavy weight,
TB
speed bench
225 w/ dbl minis + chk blues(180)- 3x3
225 w/ chk blues(80) - 3x3
225 w/ dbl minis (100)- 4x3
315x8 315x12
incline flyes
80x10-10-10
barbell shoulder press
225x5 275x10-10
lateral raises
50x10-10-10
CG floor lockouts
315x10-405x8-495x6-585x4-675x1(at least 30-60 rest between sets)
pushdowns
150x10-10-10
***today was a good session. gettin back to gettin work in on accessory days and not treating them like ME days so i'm doin one of two things. i'm doin 3 sets of 10 with 60 sec between sets or suicides which is what i did with the lockouts, the cadence was supposed to be 10-8-6-4-2 but only got one on the last set. did wonders today so i'm goin to do it friday as well.
gettin work in,
TB
raw sumo deads
135x2 225x2 315x2 405x2 500x3 605x2
barbell shrugs
495x20-20-10
barbell rows
405x8-6-4
pullups
bwx5 reps
preacher curls(standing)
85x8-5-4
wall hammer curls
50x12-10-10
leg curls/leg extensions/abs
***today's session went great. felt hungry as **** and wanted more weight every movement...pink magic is working again..LOL!! worked up to 605 for 2 on sumo deads and missed the 3rd rep. bw is 335ish and started back doin pullups again and did 5 reps easy. did a bit of DC training today and i'm goin to keep with it and no reinvent the wheel. a friend of mine is 275 and looks heavier and has been doin DC training so it motivated me to do the same and plus it will give me some direction on accy days and keep me focused.
gettin back hungry again,
TB
me bench
raw bench
135x10 225x6 315x3 405x1
reverse bands
405x1 495x1 585x1 610x0
speed pushdowns
4 sets of 10
***had a strong session tonite. was a bit motivated by rage tonite too which is good. missed 610 at lock but the speed off the chest was fast and so was 585. speed off chest was fast but gotta work on that lockout more.
got work to do,
TB
raw squats w/ 2 chk blues (+400)
barx3 135x3 225x3 315x3 405x2 500x1(900)
ssb box squats
225x5 225x5
***squats felt very strong tonite. 500 was deep and strong. it wasn't easy but wasn't hard either. left some in the tank for sure. defintely goin raw on squats for awhile. goin raw on deads and bench for a while too with focus on speed on all lifts. can't wait til next week...3 chk blues..+600...bar weight goal...we will see...but..
i want 500,
TB