Feb 28, 2011
chaos513 oldschool- week 1 deads
raw speed deads
225x 3 singles
315x 3 singles
405x 5 singles
495x 4 singles
585x 2 singles
495x 1 (no belt)
barbell shrugs
765x26
1035x8
1035x6
855x12
855x6
barbell rows
495x2x5 495x2x5 495x2x5
405x10 405x9 405x10
HS pulldowns
180x20
230x5x10
230x12
db curls
130x5
140x4
140x5
pinwheels(one arm hammers)
100x21(right arm) 100x24(left arm)
100x10
seated cable curls
75x15
75x5x10
85x9
***this was a great session. all the deads were fast....need to be faster with the 585 though. haven't pulled 495 without a belt in a while and it was easy. my bro, thomas, fired me up with his 765 shrugs so i had to do them too...just with more reps to fire him up. the straps were a bit wet and still didn't stop me from doin what i needed to do. everything was strong this week so everything next week will be bumped up more.
time to quit playin around,
TB
225x 3 singles
315x 3 singles
405x 5 singles
495x 4 singles
585x 2 singles
495x 1 (no belt)
barbell shrugs
765x26
1035x8
1035x6
855x12
855x6
barbell rows
495x2x5 495x2x5 495x2x5
405x10 405x9 405x10
HS pulldowns
180x20
230x5x10
230x12
db curls
130x5
140x4
140x5
pinwheels(one arm hammers)
100x21(right arm) 100x24(left arm)
100x10
seated cable curls
75x15
75x5x10
85x9
***this was a great session. all the deads were fast....need to be faster with the 585 though. haven't pulled 495 without a belt in a while and it was easy. my bro, thomas, fired me up with his 765 shrugs so i had to do them too...just with more reps to fire him up. the straps were a bit wet and still didn't stop me from doin what i needed to do. everything was strong this week so everything next week will be bumped up more.
time to quit playin around,
TB
Feb 27, 2011
Feb 26, 2011
Feb 25, 2011
chaos513 oldschool- week 1 bench
raw bench
135x10 135x10 225x6 225x6 315x3
385x5 405x4 415x3 355x8 355x8 355x6
CG bench
355x4 355x5
incline bench
225x10 225x10 275x12 225x22
seated flyes
90x23 90-4x10 110x10 120x18
front laterals
110x5-110x5-75x10
110x5-110x5-75x8
BTH HS press
4px15 4p-5x10 4p+50x14
HKBs
100x5-100x5-75x10
100x5-100x5-75x10
110x5-110x5-80x10
pushdowns
6px25 8p-5x10 10px15
***this was the best feelin bench sessions in a while simply because i went back to bein simple on the bench and doin what made me strong on the bench in the first place. BJ felt it as well. he was a lot stronger this week more due to the rest he had when he had his surgery. worked up to 365 for 3 reps...really strong and followed by 2 sets of 8 with 315 and 8 reps again with 315. i felt good too. worked up to 415 for 3(which felt harder but didn't look that way on vid) and 2 sets of 8 with 355(which were fast) and 6 reps on the last set. didn't have much rest but that makes me work harder. we'll be bumping up the weight on inclines and CG bench and addin another set on CG bench. this was a great session. keepin things simple mostly but also still doin new stuff.
and this is only week 1,
TB
135x10 135x10 225x6 225x6 315x3
385x5 405x4 415x3 355x8 355x8 355x6
CG bench
355x4 355x5
incline bench
225x10 225x10 275x12 225x22
seated flyes
90x23 90-4x10 110x10 120x18
front laterals
110x5-110x5-75x10
110x5-110x5-75x8
BTH HS press
4px15 4p-5x10 4p+50x14
HKBs
100x5-100x5-75x10
100x5-100x5-75x10
110x5-110x5-80x10
pushdowns
6px25 8p-5x10 10px15
***this was the best feelin bench sessions in a while simply because i went back to bein simple on the bench and doin what made me strong on the bench in the first place. BJ felt it as well. he was a lot stronger this week more due to the rest he had when he had his surgery. worked up to 365 for 3 reps...really strong and followed by 2 sets of 8 with 315 and 8 reps again with 315. i felt good too. worked up to 415 for 3(which felt harder but didn't look that way on vid) and 2 sets of 8 with 355(which were fast) and 6 reps on the last set. didn't have much rest but that makes me work harder. we'll be bumping up the weight on inclines and CG bench and addin another set on CG bench. this was a great session. keepin things simple mostly but also still doin new stuff.
and this is only week 1,
TB
Subscribe to:
Posts (Atom)