Deadlift 10/28

Reverse Band Deadlift, full gear

715x1
805x Miss WTF??!!??
805x1
805x1
715x1
715x1

Raw Full Deadlifts- technique work
225x1 x several sets

45 degree back raise
3 sets of 12 with 12lb med. ball
1 set of 12 bodyweight

3x20 Standing Abs

Just screwed up with technique and motivation on the first 805, not that the next 2 sets were easy but I'm sure the miss hurt some of my strength. I figure with bands, the 805 is about 650 at the bottom, 750 at the top. One more deadlift left.

Squats 10/25

Squats

445x1
445x1 added 3 sets of chains and suit
555x2 suit straps down, chains
585x2 suit straps down with light knee wraps, chains.
535x1 suit straps up-no wraps (just stretching the suit)
445x1 Paused Raw.

Raw Deadlifts no belt

245x1 x 2 sets
335x1 x 5 sets

Standing Abs
2x20

Good workout 555x2 and 585x2 w/ wraps handled the weight fine, was a tick high on the 2nd rep with 585. Was going to do a set of raw paused with 445, but felt a slight pain n my hip after the 1st rep, so racked it. The deadlifts were just done to work on technique, I think I got a good setup down, we'll give it a try with heavy weight on Weds.

Bench 10/24

With Shirt

445x1 2 board
465x1 2 board
485x1 2 board
505xM 2 board
445x1 Full Bench Paused
445x1 Full Bench Paused

Rack Partials Raw
245- 3x10

Stupid Bench shirt, hate them. Totally changes my groove, typical first workout in a shirt- terrible.

Bob

Upper Back 10/23

Will Bench on Saturday

Lats-13 sets
Bis-6 sets
Abs- 4 sets
Calves- 4 sets

BW at gym-225, BW at home 222. We'll have to find a 3rd scale.... 3 weeks out tomorrow.

Deadlift 10/21

Suit straps up

625x1
675x1 x 3 sets

Light Raw SSB box Squats
245x 3 sets of 5

Strong Band Good Mornings
3 sets of 10

Standing Abs
3 sets of 20.


A little disappointed in the deads. Switched from my old Titan Squat suit to an old Inzer Max DL. Not sure if one is better than the other. 2nd rep was tough and 3rd was about the same, changed technique on the 2nd rep and than through me off some. Right now I figure my deadlift is down about 25 pounds. Tough trying to keep up with the weight I lifted weighing upper 230s compared to my current low 220s. Link to the deadlifts below


http://www.youtube.com/watch?v=0hZlItIL9q4

Squats 10/18

Squats- New Titan 42 Suit, straps down

445x1 with belt
445x1 added 3 sets of chain and suit straps down
535x2x2
715x stand up 5 sec count, straps up. Rough estimate on total weight 825-830

Light Pause Squats with Belt only
245x5 w/chain
335x5 w/chain

Band Leg Curls- 3 sets
Standing Abs- 3 sets

Weight moved well, plenty of room to spare. Suit fit about perfect.

Bench 10/16

Raw Bench

315x3x3 sets
365x3x2 sets

Incline Dumbell
65sx8
90sx8
90sx8
90sx5

Pec Deck
3x12

Lats 10 sets
Bis- 6 sets
Tris 6 sets
Calves 4 sets
Abs 5 sets

Good workout, kind of a higher volume/lower intensity day. Will probably go to a shirt next week.

Deadlifts 10/14

Straps up

625x1
650x1 x 5 sets (about 2 minutes b/sets)

Light Safety Box Squats, raw no belt
245x5 x 2 sets

GHR
1x20 (failure) with mini band

Stands Abs
4x20

Good workout, weight moved fairly well.

Squats 10/11

425x1
425 + 3 sets of chains and added suit straps down x1
515x2x2
475x3

45 degree back raise
4x10

Band Leg Curls
2x10

Standing abs 3x20


Hips still bothering me some. Will go to a my new Squat Suit next week.

Bench 10/9

Raw Bench

315x3
365x3
415x2
315x7 paused

Incline Smith Machine
2x8 225

Dumbell Floor Press
1x14 with 70s

Pec Deck 3x10

Lats 11 sets
Tris/Bis 5 sets each
Abs 3 sets

Would of been good for 3 reps with the 415 but felt a slight twinge after the 2nd rep and racked the weight. That is as heavy as I planned to do raw, will back off next week and then 2 weeks from today go to a shirt. Weight after the workout 221.

Deadlift 10/7

Deadlift Old Squat suit

630x1 x 4 sets (straps down)
630x1 x 2 sets (straps up)

GHR 3x10 with mini band
Band leg curls 2x10


A touch under the weather, everything was hurting. Form was crap. Glad that workout is over.

Squat 10/4

Raw Squat w/belt

425x3
515x3

Added loose Squat Suit Straps down
515x1
515x1
515 + 2 sets of chain x1 x 2 sets
515 + 3 sets of chain x1

Rest of the workout just stretched. Had to do one more heavier raw squat since last week was crap, 1st 2 reps were fast and good, 3rd rep started coming forward as I was going down so I cut it a touch high. Spent the rest of the workout finding my groove with a suit. Will be buying a new squat suit tomorrow.

Bench 9/2

Raw Bench
315x3
365x3
405x3
315x6 paused

Smith Machine Incline Bench
225x8
225x8
225x4

Dumbell Bench
75x13

Lats-13 sets
Bis/Tris 5 sets
Abs/Calves 5 sets

405x3 was pretty tough, but good workout.