Deadlift 7/29

Worked out at Golds Gym Vegas on Flamingo

Squats- High Bar Close Stance, raw no belt

135x5
225x5
315x5
315x5

RDL
135x5
225x5
315x5
405x2
405x1

Reverse Hypers
4x10

Standing Leg Curls
3x10

Shrugs-Dumbells
55x15
75x15
100x15
100x15
55x15

Arms- 4 sets, bi/tris light alternating

Grip Work
Abs

Decent workout, wanted to do reps with the 405 RDL but no chalk and it was hot in the gym with a smooth bar so could not hold on, not to mention deadlifting in running shoes. But fun workout, nice gym.

Squats 7/26

Raw Safety Squats, no belt

375x5
405x5
425x1

Lunges
135x10 steps (5 each leg) x 2 sets

45 degree back raise
3x10 with mini band

4 sets of abs


405x5 was solid. Was planning on doing 425x5 but felt to wore out after the first 2 sets, so just hit it for a very deep single with it.

Bench 7/25

Raw Bench

345x5
355x5
365x3

Close Grip Paused feet up
225x5
225x3

Incline Dumbell Press
50s x10
50s x10

Triceps 6 sets
Upper back 6 sets
Calves 5 sets
Arms 6 sets
Abs 5 sets

Deadlift

Raw Deadlift w/belt

535x6

RDL- Raw, no belt, w/straps
335x6 x 2 sets

Shrugs
425x10
495x10
545x8

GHR
2 sets of 10 w/mini band
1 set of 10 no band

Grip Work
Abs

Decent workout, plenty of room left. Next week vacation, so workout will be a little different next Weds. Current bodyweight 231.

Squats

Raw Safety Bar Squats, no belt with 3 sets of chain

300- 6 sets of 2

45 degree back raise 3x10 with 12lb med. ball

Abs 3 sets


Deloaded squats, was sore for 4 days after last weeks squats, so wasn't ready to go heavy this week.

Deadlifts

Raw on 100lb plate

525x3 not belt
525x1 with belt

Shrugs
335x10
425x10
495x10
545x6
245x20

GHR 3x10 with monster mini band
Abs 3 sets
Grip Work

Pushed the Deadlift workout till today with other things interfering with Weds normal workout. Was not into it today, plan was to do 525x6, since last weeks 495x6 went farely easy. Could of done 4 on the first set but when your not doing well, better to back off to prevent an injury. Will stay with conventional for 3-4 weeks but will forgo the plate and add the belt starting next week.

Squats 7/12

Safety Bar Squats- Raw- No belt

355x5
375x5
400x5
265x5

3x10 45 degree back raise with 12lb medicine ball

3x15 crunches


Felt great today weight at 400 was heavy but lifted with plenty of room to spare.

Bob Eucker

Bench Press 7/11

Raw Bench
315x5
325x5
335x5

225x5 close grip- index finger on smooth paused.

Pushdowns 3 sets
Dumbell ext 3 sets

Rows/Pulldowns/Face Pulls 11 sets total

Curls 4 sets
Abs 6 sets

Deadlifts 7/8

Conventional Raw Deadlift- No belt, on 100lb plate

Worked up to 495x6

Shrugs w/straps
335x20
425x10
495x10
245x20 no straps

Grip work
3 sets of abs

Deadlifts were decent, was probably good for about 2 more reps with 495.

Squats 7/5

Safety Bar Squats- Raw No Belt

325x5
335x5
350x5
245x5

GHR 3x10

Weight was easy, decent workout.

Saturday 7/4 Bench

7/4 Bench
1. Hammer Strength Iso-Lateral Bench 3 sets- reps, worked up to 3 plates
2. Hammer Strength Wide Bench 3 sets- reps, worked up to 3 plates
3. 80lb dumbells, 1x12

Tricep Pushdowns- 3 sets
Rolling DB Ext- 4 sets

Chest Supported Rows - 4 sets
Seated Rows- 3 sets
Lat Pulldowns 1 set
Face Pulls 3 sets

Curls -4 sets

Abs- 5 sets

Energy level was good, was loosing strength quickly with the rep work, 1st upper bodyworkout back

Wed 7/1

Light Front Squats

Raw Conventional Deadlifts- no belt on 100lb plate

Worked up to 425x6

Shrugs.

245x20

335x10

335x10

Still very sore from Sundays squats,   weight was easy, as it should be.

Sunday 6/28

1st workout back after USAPL Nationals (2 week layoff).    Videos of the meet at www.youtube.com/beucker12

Raw Safety Squats-No Belt

245x5

295x5

315x5

245x5

3x10 GHR

3x 20 Standing Abs

Weight was easy but very sore from the workout