XX's new log

[XX]

Ok, IA has done me very well and I am extrmemly thankful for his guidance when i had my time under him. I am now branching out on my own and will be trying some new things on myself. So that means you guys will now see ALL my lifts and the entire routine (youre welcome EX)

Tonight:

Deads 225X10 315X6 405X2 455X1 WORKSET 500X3 (PR) by 1 rep! WORKSET 455X5
Both worksets are fully paused on the bottom, no bouncing at all.

Reverse Hypers 180X10 180X8 180X10

jogging on treadmill 4 minutes

home :)

Wednesday will be speed bench with bands! never done this so I am excited.

[rcs6856]

Nice work, XX. So you're not a bench specialist after all?? Treadmill?? What's that? Where's the sled?

[exmgq]

Ok, IA has done me very well and I am extrmemly thankful for his guidance when i had my time under him. I am now branching out on my own and will be trying some new things on myself. So that means you guys will now see ALL my lifts and the entire routine (youre welcome EX)

Tonight:

Deads 225X10 315X6 405X2 455X1 WORKSET 500X3 (PR) by 1 rep! WORKSET 455X5
Both worksets are fully paused on the bottom, no bouncing at all.

Reverse Hypers 180X10 180X8 180X10

jogging on treadmill 4 minutes

home :)

Wednesday will be speed bench with bands! never done this so I am excited. do your nipples get extremely hard when you get extremely excited? =0l

btw you posted more of a work out when wes trained you than this. http://ironaddicts.com/forums/images/smilies/scratchhead.gif

[rcs6856]

btw you posted more of a work out when wes trained you than this. http://ironaddicts.com/forums/images/smilies/scratchhead.gif I didn't even think of that but its true. Does Madfucker have you on the Heavy Duty 2 consolidation routine?

[exmgq]

I didn't even think of that but its true. Does Madfucker have you on the Heavy Duty 2 consolidation routine?
is that the one with the axis thingy?

[XX]

haha, no-you guys will see after a few more workouts. and yeah, my nips can get hard when excited, but I dont like anybody fuckin with em

wednesday will look like this:
Speed Bench w/ Bands 9X3@55%
Skull crushers 3 x 8
Lateral Raise 4 x 8
Abs, HEAVY 3 x 10

and Friday:
Regular Squat 1X20@50% of max
Glute/ham 3 x 10
Chest Supported Row 3 x 8
BB Curl 2 x 6

[exmgq]

haha, no-you guys will see after a few more workouts. and yeah, my nips can get hard when excited, but I dont like anybody fuckin with em


not even miss kentucky?

[rcs6856]

is that the one with the axis thingy? You mean MadLogik??

http://www.ironaddicts.com/forums/showthread.php?t=2589

I forgot about the axis - cuz they don't matter.

[XX]

nope not even her, there off limits,lol.

[exmgq]

hmmmmm is they a lil tender at the present time?

well she can twist mine if she likes.

[DEANO]

Good luck with the new routine XX, your are bulking right now correct?

DEANO

[XX]

thanks deano, yeah I am trying add some quality mass right now.

[XX]

Speed Bench:
Warmups:
Bar+ 100lbs chains at top X10 reps
95lbs+100lbs chains X6 reps
135+100lbs chainsX3
Worksets
185+100lbs chains 9 sets of 3 -3 sets close 3 medium and 3 regualr grip

First time ever using chains, felt good and fast today.

Regular skulls 145X8 3 sets

lateral Raise 30's 3X12

5 minutes jogging on treadmill

now its time to drink some protein :)

[exmgq]

Speed Bench:
Warmups:
Bar+ 100lbs chains at top X10 reps
95lbs+100lbs chains X6 reps
135+100lbs chainsX3
Worksets
185+100lbs chains 9 sets of 3 -3 sets close 3 medium and 3 regualr grip

First time ever using chains, felt good and fast today.

Regular skulls 145X8 3 sets

lateral Raise 30's 3X12

5 minutes jogging on treadmill

now its time to drink some protein :)
want some of mine?

[Matt76]

mine too mine too. I'll go second if need be

[exmgq]

ewwwwwwwwww =0l

[guyfromkop]

sloppy seconds

[Matt76]

whatever u guys like it

[DEANO]

You all have problems, LOL.

DANO

[XX]

want some of mine?


hahahaha, no.......
less you talking whey, I aint interested,lol.

howd the workout look?

[Hoops]

And here I thought I might learn something about lifting...

[exmgq]

hahahaha, no.......
less you talking whey, I aint interested,lol.

howd the workout look?
may as well hit all three heads of the delt while you at it. high rep stuff.

[XX]

like pull a parts and soemthing for the front?

[exmgq]

zactly.

front raises, side raises and pull a parts.

[XX]

good lifts tonight.

Paused Dumbell Bench:
40'sX10 65'sX8 80'sX6 100'sX4 120'sX12 120'sX11

Dumbell Skulls
65'sX10 60'sX9 60'sX9

Weighted Abs
45lbsX10 3 sets off the glute ham machine

was gonna do some upright rows, but the pump/burn from the higher rep stuff wouldnt let me do it properly.

jogging 4 minutes

home

[rcs6856]

Those are some stout paused DB presses: what kind of grip/range of motion did you use?

Did you hyper-extend your back on the GHR sit-ups?

[Matt76]

awesome workout and I agree crazy DB strength there

[Halfway]

pausing dbs is no joke, thats a lot of reps to be gettin paused.

how close is this to what IA had you on?

[XX]

close but I have some twists in there. shoot me your email in a pm and I'll send ya what I worte up if your interested.

[XX]

Those are some stout paused DB presses: what kind of grip/range of motion did you use?

Did you hyper-extend your back on the GHR sit-ups?

for the dumbells I bring the dumbell down to where the edge of its touches the outer edge of my pec, make sure its still for at least a second and then press. grip is like that of a barbell press.

the ghr situps I lower myself to parallel with the floor.

[WSBB24]

Thats a badass workout man. AWESOME pause strength!

[XX]

Thats a badass workout man. AWESOME pause strength!

much appreciated WSBB24!

[exmgq]

sweet work xxxxxxxxxxxxxx

[XX]

you jsut wanted to type a bunch of x's didnt ya big guy,lol.

got box squats tonight, max set of three-gonna see what I can come up with. actually gonna lift with the mad hatter tonight- today is his day to train his mouth :)

[XX]

Paused Box Squats:
BarX10 135X10 225X8 315X4 365X1 405X1 455X1

485X2 took more of a pause on these than last sessions 475X3 so i am still pleased

45degree hyper w/bands
Green+Black 3X10 these lit my low back and hams up

Wide grip Pulldowns
200X3X12

[exmgq]

Paused Box Squats:
BarX10 135X10 225X8 315X4 365X1 405X1 455X1

485X2 took more of a pause on these than last sessions 475X3 so i am still pleased

45degree hyper w/bands
Green+Black 3X10 these lit my low back and hams up

Wide grip Pulldowns
200X3X12
nice day at the office. hows saxon's mouth holding up? =0l

[XX]

you completely fuckin lost me on that one ex. Sax's mouth?????

[rcs6856]

you completely fuckin lost me on that one ex. Sax's mouth????? You must forgive, Ex. I think I know what happened here. You wrote that you'd train with Hatman today as "today is his day to train this month". Well, with Ex's eyes going bad and his reading comprehension non-existent, I believe he mistakenly read "today is his day to train his mouth". Perhaps its what he wanted to read.

[rcs6856]

Nice workout, X-master. What were your big lift 1RMs the last time you checked them?

[XX]

very nice interpretation there Ron. I think that must be the case. we will only know for sure when we hear fromt he man himself.

[exmgq]

you jsut wanted to type a bunch of x's didnt ya big guy,lol.

got box squats tonight, max set of three-gonna see what I can come up with. actually gonna lift with the mad hatter tonight- today is his day to train his mouth :)
=0l

[Matt76]

Damn strong workout. You are an inspiration for me to get my squat up

[XX]

yo, appreciate that matt, means a lot coming from a guy benching more than that,lol. and that wasnt said sarcastically, i really do appreciate your comments!

[DEANO]

Nice squating XX, have you thought about competing?

DEANO

[XX]

yeah i have Deano, KY sucks for powerlifting though. Luckily there are a few guys in my new Gym here in Lexongton that compete.

I have some goals I want to hit Raw before I start. 600sq 500 bench and 600 dead then I will really consider competeing

[Hoops]

yeah i have Deano, KY sucks for powerlifting though. Luckily there are a few guys in my new Gym here in Lexongton that compete.

I have some goals I want to hit Raw before I start. 600sq 500 bench and 600 dead then I will really consider competeing

Where in lex you lifting bro? I'm in need of a new gym since umm I'll be taking a little time off school. I'm pretty iffy on going back to damn golds though :(

[DEANO]

If i could find a real training partner i would definatly get into it more, after i move next month i will do some searching for a real gym.

DEANO

[XX]

Where in lex you lifting bro? I'm in need of a new gym since umm I'll be taking a little time off school. I'm pretty iffy on going back to damn golds though :(

Thats right Hoops, i forgot you were in Lex. I train at LAC. Its got everything you need....bands, chains, sleds...very powerlifter friendly. if you wanna train together sometime, let me know.

[Halfway]

600 across the board! lol.. go get those #'s mr Bench boy ;) VERY nice box squatting

[XX]

hahahah, Im still not half the man you are on box squats halfy. I'll see what I can do about getting 600 across the board,lol

[Marz]

Wow, good squat! Good work on the weights, look forward to seeing more workouts.

[Hoops]

Thats right Hoops, i forgot you were in Lex. I train at LAC. Its got everything you need....bands, chains, sleds...very powerlifter friendly. if you wanna train together sometime, let me know.

That's so weird since that place is all about being preppy and for the elitests. That said I need to go check them out. I've had friends lift there before.

Definately would like to sometime. Gonna be a while before I get out and look for a new gym, probally not untill the middle of december.

[ricky lee]

hey xx thanks for the props you gave.you have some nice #'s yourself buddy very heavy paused squats.i always pause my squats a little anyway but i'm about to add some box's to my routine.i'm gonna chnge some stuff up.thanks again for lookin in on my journal and givin a shout.

[XX]

That's so weird since that place is all about being preppy and for the elitests. That said I need to go check them out. I've had friends lift there before.

Definately would like to sometime. Gonna be a while before I get out and look for a new gym, probally not untill the middle of december.

there is a lot of what you mention there, there is also a fair amount of people that are very serious about it. Let me put it this way. Nobody ever says shit about us lugging chains around or chalk dust or using a lot fo weight-they jsut stay over by the machines :) You should certainly hit it with me at elast one day and see what ya think.

[XX]

hey xx thanks for the props you gave.you have some nice #'s yourself buddy very heavy paused squats.i always pause my squats a little anyway but i'm about to add some box's to my routine.i'm gonna chnge some stuff up.thanks again for lookin in on my journal and givin a shout.

no problem, props was due, lol. You should like they box squats, they have helped me quite a bit.

[Hoops]

there is a lot of what you mention there, there is also a fair amount of people that are very serious about it. Let me put it this way. Nobody ever says shit about us lugging chains around or chalk dust or using a lot fo weight-they jsut stay over by the machines :) You should certainly hit it with me at elast one day and see what ya think.

They good about giving guests passes :)

[XX]

sure are, I can score ya a few if ya like :)

[XX]

Paused Flat Bench:
barX20 135X10 185X5 225X5 275X3 315X1
Worksets: 365X3 2 sets

These were tougher than anticipated, i remember last time I did a lot of pause work, my bench moved along pretty well so looking forward to that again.

4 to 5 inch rack lockouts:
405X1 455X1 495X1 545X1

Straight Bar Skulls:
155X10 155X9

Lateral Raises 40X10 40X10

Heavy abs

Home!

[exmgq]

solid session.

[Matt76]

great looking workout. Pause bench is great

[XX]

great looking workout. Pause bench is great

yeah, mine however is not where it needs to be. I'll have to check but seems like 365X5 or 6 was happening a long time ago. Got get above and beyond that mark again.

[XX]

Pretty awesome session for me tonight.

Pause Bench
135X10 185X8 225X6 275X4 315X2
Paused worksets (each workset taken to positive failure)
365X5
385X3

6 Inch Rack Lockouts
405X1 455X1 495X1 565X1 (20lb PR)

Wide Grip tricep Pushdowns
120X3X10

lateral raises
45X2X10

[iron addict]

Nice lookin workout XX:D

IA

[XX]

thanks IA, ya learned me well, lol. :)

[rcs6856]

Stellar workout there, MM. Those pauses are sick. Are the rack lockouts 6" off chest?

[rcs6856]

yeah i have Deano, KY sucks for powerlifting though I'd imagine it makes it pretty hard to hold your grip on the bar.

[XX]

Stellar workout there, MM. Those pauses are sick. Are the rack lockouts 6" off chest?


fuck I wish, lol. The range of motion is about 6 inches.

[exmgq]

nice chest day there sporty.

[F-Mac]

That's a lot of weight you're throwin' around............nice work!

[Matt76]

great looking workout. Looks like stuff I do so you know it must be good:)

[XX]

Kept it very short a simple tongiht. On the road all day and nutrition was decent but not what it should have been.

Sub Parallel Squats:
135X10 225X8 275X4 315X2 365X1 Belted Up: 405X1 455X1 500X2

Supinated Grip Pulldowns
200X3X10

and thats all folks.

[Hoops]

Were you aiming for 2 reps on that 500 squat? Good numbers either way :)

[DEANO]

Nice work XX, 500 is a load!

DEANO

[Matt76]

damn them are some strong squats. Geez

[XX]

Were you aiming for 2 reps on that 500 squat? Good numbers either way :)

no, lol, I was after 3 reps...but after i got the second one up I was pretty sure the third wasnt gonna make it-least not on that day.

[diabou]

very nice squats. good work XX

[XX]

thanks fellas...

missed Fridays bench session. To stay on Track just Squated again tonight, better session than last time.

Sub-parallel squats
warmup: 135X10 225X8 275X4 315X2 365X1 Belted Up: 405X1 455X1 500X3 1 REP PR :)

45 Degree Hypers w Bands Green and Black
3X10

Home.

Nutrition and sleep were much better leading up to this session, very pleased.

[rcs6856]

Nice squatting, Mr. Kentucky.

[Matt76]

good lifts I envy your squats

[exmgq]

nice work xxxxxxxxxxxxxx :D

[XX]

felt good tonight except for the hour I had to wait ont he bench I needed, the resident powerlifting group was doing shirt work when i got there.

Speed Bench:
Warmups:
Bar+ 100lbs chains at top X10 reps
95lbs+100lbs chains X6 reps
135+100lbs chainsX3
Worksets
205+100lbs chains 9 sets of 3 -3 sets close 3 medium and 3 regualr grip. up 20lbs from last session and speed was still good.

on a side note. the top lifter of the group-Jim Lehrer(sp)_ asked me to start working with him after his meet next week. I believe Jim has a 640+bench 700+ dead and around 1K lb squat to his credit. said he need someone in the group to push him-dotn know how well I'll do at that but I give it a shot :)

[guyfromkop]

very nice xx, something like that doesnt fall into your lap every day

[exmgq]

felt good tonight except for the hour I had to wait ont he bench I needed, the resident powerlifting group was doing shirt work when i got there.

Speed Bench:
Warmups:
Bar+ 100lbs chains at top X10 reps
95lbs+100lbs chains X6 reps
135+100lbs chainsX3
Worksets
205+100lbs chains 9 sets of 3 -3 sets close 3 medium and 3 regualr grip. up 20lbs from last session and speed was still good.

on a side note. the top lifter of the group-Jim Lehrer(sp)_ asked me to start working with him after his meet next week. I believe Jim has a 640+bench 700+ dead and around 1K lb squat to his credit. said he need someone in the group to push him-dotn know how well I'll do at that but I give it a shot :)
thats too good to pass up xx. you miss this one and im coming to kentucky to kick yo tail and take yo girl.

you shoulda worked in with them tonight.

[XX]

I am certainly gonna take him up on it. I woulda jumped in but they were already deep into shirt work-I aint got a shirt and today was a speed day for me. The only thing Im a bit worried about is they train 4 days a week, not sure if I can handle that or not. if for nothing less I am gonna do it for the experience and to get some of his knowledge. you ever heard of him EX?

[rcs6856]

I'd suggest you scrap your current routine and train with them with them to the extent you can. I'm doing that now and despite not using a shirt, I'm training 4 days per week. It may bury me eventually but right now I'm staying afloat. You can always take a day off here and there anyway.

[Hoops]

Wow, that's pretty cool. I know there are some guys I think in richmond that have some hardcore gym/warehouse that powerlift. I know there's at least 1 guy squating around 900 who's a strength coach for UK's football team. Wonder if some of them just moved to LAC.

[XX]

Ms Kentucky needed training tonight so I went in to help her out and felt like doin some shit myself so I did the following:

Decline
135X10 185X8 226X8 275X4 315X3 365X2 405X6 315X17

left :)

[rcs6856]

That shit ain't bad.

[exmgq]

who? miss ky?

[XX]

silly EX, yeah Kerri wanted help with her workout, she bitches more than anyone in the world working out-its really hilarious. She mentioned something about showing you her boobs or something, I told her I didnt think you would want to see them EX.

[exmgq]

i prefer a nice hinny over a nice rack anyday. =0l

but any viewings must be done in person.

[XX]

i prefer a nice hinny over a nice rack anyday. =0l

but any viewings must be done in person.


no way EX Tits over ass any day! much more fun, lol. well maybe we can arrange a provate showing :)

[guyfromkop]

i'm with xx on this one, boobs all the way

[Hoops]

I'm with Ex. Tits are just there. But a girl with a great ass, has to work to keep that thing looking nice. :)

[XX]

what you speak is blasphemy Hoops, they are not just there-a gorgeous rack is a thing to be admired, treasured and cherished!

[guyfromkop]

definately cherished :)

[Semag]

heh, i'm more of an ass man myself too :P but I do know a nice rack is something not everyone has ;)

[Hoops]

what you speak is blasphemy Hoops, they are not just there-a gorgeous rack is a thing to be admired, treasured and cherished!

I end up getting crushes on girls without a rack all the time. For some reason when ever I hook up, well they got a rack and I want nothing to do with them the next day. I clearly have problems

[DEANO]

what you speak is blasphemy Hoops, they are not just there-a gorgeous rack is a thing to be admired, treasured and cherished!

I'll second that!!!

DEANO

[exmgq]

you poo boys, mama breast fed ya way too long. the ass cheekies is where the action is. boobs for show ass cheekies for go. if you squatted more than you benched youd know this. =0l

xx send miss ky on down and ill return her when im done. may be a while though.

[ricky lee]

tits all show!ass all go!

[XX]

you poo boys, mama breast fed ya way too long. the ass cheekies is where the action is. boobs for show ass cheekies for go. if you squatted more than you benched youd know this. =0l

xx send miss ky on down and ill return her when im done. may be a while though.

she got an ass on her alright, but the tits are where its at. She's not coming EX-she doesnt go where shes not apreciated, lol. And i'm working ont eh whole bench squat thingy, geez :)

[exmgq]

i promise she'll be much appreciated on the farm down here. might even take her to the gym so she can see some real weight gettin moved. :D

[XX]

oh and since this is my training log, back to training.

Last night was the first session with the new crew. loved it!

Rack Deads 2nd pin position ( bottom of plates aprrox 6 inches of ground )
BarX10 135X10 225X8 315X4 365X1 405X1 455X1 495X1 545X1 585X1!!!
I fought like hell to get that 585 but it came up clean.

G/H Raise: bwx10 bwX8 bwX8

Reverse Hypers: 2X10 not sure how much weight-sad i know.

[exmgq]

this is good news you have some plers to train with. your numbers should take off now. congrats bubba.

nice pulls too.

[XX]

Good session tonight.

Raw 2 Board
95X10 135x10 185x6 225x3 275x3 315x1 365x1 405x1 455x1 (10LB PR) stopped there cause I felt a twinge in the upper shoulder area, had 5-10lbs left in me damnit. :(

Seated Rows
4X8 worked up to a set with 270

Face pulls
4X10 dont remember weight cause it dont matter, just getting the form down

Barbell Curls with Red bands doubled
2x8

Tricep Pushdowns Pause at lockout
120X10 140X10 160X10 180X10

[Hoops]

Isn't your max bench more than 455?

[XX]

nope. most I've ever actually done is 440. would be nice though,lol.

[Matt76]

looking strong great job on the PR

[guyfromkop]

how do you work the barbell curls with bands? and is it a straight bar?

good job on the pr too

[DEANO]

Nice work on the PR XX, 475 is on the way!!

DEANO

[Halfway]

nice 2board bro, very strong

race you to 455 raw... be one hell of a slow race tho

[XX]

nice 2board bro, very strong

race you to 455 raw... be one hell of a slow race tho

ok, lol...sounds good to me. why's it gonna be a slow race though?


and thanks for the encouragement fellas!

[XX]

how do you work the barbell curls with bands? and is it a straight bar?

good job on the pr too

weve got a normal length barbell that is curved like a normal curling bar. bands were hooked on pegs doubled over. make sense?

[DEANO]

Yes, he was "that guy" doing curls in the rack. LOL

DEANO

[guyfromkop]

yup, that's how i imagined it, just had to make sure.

[Hoops]

Yes, he was "that guy" doing curls in the rack. LOL

DEANO

People probally got all excited watching him do the "cool" curls too!

[XX]

LOL, thats some funny shit guys :)

yeah, so I curls in the squat rack...no one else was gonna use it. and speaking of squats, thats what I did tonight.

Speed Squats of a box-right at parallel. Pause on the box and explode up. Had really good speed the enitre night.

warmed up
then 6 sets of 2@315 60 sec rest
1X1@365
1X1@405
and that concluded the speed work then did normal paused box squats
1 set of 315X10

SLDL
135X6 185X6

Leg Press
4 plates a sideX10
5 platesX12
5 platesX12

heavy abs

went home :)

[XX]

Decent workout tonight...just wanted to get some blood int he chest area after the minor tweak.

Incline Dbells:
80'sX23 NTF 80X12 80X15

Rack Lockouts
8-10inches 3 sets of 3@315 23 sets of 3 @365

Lat Pulldowns
5 sets of 7@220

Cable laterals
3x10@3 plates-not sure weight

Somekind of fucked up tricep extension-I dont even know what to call it. Was on an incline bench, elbows flared and brought weight to the chest and extneded up.
40X10 50X10 50X10

some curls

home

[RollinsClone]

was the fucked up tricep extensions thing using dumbbells, if so i think they would be called inline elbows out extensions.

[WSBB24]

was the fucked up tricep extensions thing using dumbbells, if so i think they would be called inline elbows out extensions.

I second that. Its a great exercise to target your tricep right down by the elbow joint.

[XX]

was the fucked up tricep extensions thing using dumbbells, if so i think they would be called inline elbows out extensions.

yep, you guys got it!

[XX]

This new group is workin me to death.....I like it :)

Cambered bar Squats _/---\_ off a box
warmed up and belted up at 350X2 400X2 440X2 490X1 520X1 ( had maybe 5-10lbs left in me ) 440X1

Leg Press
615X8 705X7 840X6 705X8

Single leg squat isolation holds
each leg 60 seconds 2 sets per leg....wanted to die

Cambered bar 45 degree hypers:
bar 75lbs X10 bar X10 95lbsX4

[guyfromkop]

how'd your back feel after those hypers? :)

[XX]

ON FIRE!!! lol It took me a good 15 minutes before I could walk normally. The cambered bar squats really hit the low back and stabilizers hard to. It was my first time with either of those movements.

[guyfromkop]

yea when i do the 45 hypers with bands i have to hold onto something when i first get off, otherwise i'll fall over.

[XX]

Real nice session tonightc :)

Paused Floor Press:
135X10 185X8 225X6 275X3 315X1 365X1 385X1 405X1 425X1 :) PR cause its the first time ever doing em.

Decline Dbell palms neutral
100X4X12

Chest Supported T bar Rows
45X10 90X8 70X8 70X8

Fat Bar tricped pushdowns
StackX3X10 not sure how much weight.

[rcs6856]

Nice workout. It just so exciting knowing that we're working out at the same time it seems.

[RollinsClone]

awesome work there XX, what you weighin in at now?
Also I forget what was your height again?

[WSBB24]

WOW Bro! 425 for a single on floor press....I only managed 135 + 120lbs of chain for a close grip single...

"You my boy blue!"

-Brian

[DEANO]

Impressive XX, 425 for type of bench is a quality rep.

Nice work!

DEANO

[XX]

thanks fellas! Training with my new group is helping me tons. I was concerned about frequency going up from 3-4 days, but the four days a week training isnt that bad on me, making good gains right now actually.

Body weight is up to 247-250@5'10"

Yesterdays session was a good one as well.

Speed Squats box right at parallel
245+100lbs chains at top for 8 sets of 2

Rack Pulls: Bar right at knee cap level- very tough start position for me.
500X3 545X3 545X3

Glute Ham Raise w/ small blue band
3 sets of 8

Single leg step ups
holding 80lbs for 3X10

[XX]

Safety Squat Bar of parallel box:
some warmups, then belted up at 350X3 400X2 460X1 505X1 545Xmiss (lost my air at the bottom) 545X1 :)

Single leg press
8 plates plus sled 3x10

cambered bar Gm's
95X8 135X8 135X8

light reverse hyper 2X10

heavy abs 2x10

[rcs6856]

Nice SSB squat. What's your regular squat 1RM again?

[WSBB24]

Damn bro. Thats one STRONG backside you got there to hit a 545 SSB Box Squat

[XX]

thanks guys. Im not sure what my regular 1RM is anymore. If I had to guess, I'd say somehwere between 565-585. My last regualr squat 1rm test I hit 500, but I have since done a triple with that and that was before I started with the new group.

[XX]

ME Bench night:

Reverse band bench Press w green bands, approx 50-70lbs tension at the bottom

Dry weight:
225X6 275X6 315X4 365X1 405X1 455X1 495X1 515Xmiss- I'll be damned if I can make it two workouts without getting a twinge in one of my pecs. lowered the weight about 4 inches, felt it in the left pec and had the guys rack it. No doubt in my mind I can make that weight.

Seated Rows each hand had own handle
160X10 180X10 200X9 210X10

Band Tricep pushdowns:
Green band 3X10

Doubled reb band pull aparts
2X10

[Firehawk734]

You sure are one strong son of a bitch. Nice benching. I gues when you get to that weight it's quite easy to get injured eh? There comes a point when it don't matter how easy the weight is to push, one wrong move and it's going to injure ya.

[rcs6856]

Nice work - are you working with the crew, movement for movement and set or set or what?

[DEANO]

Nice work XX, dont go getting hurt again. Do you think your pec has ever completely heeled?

DEANO

[XX]

Nice work - are you working with the crew, movement for movement and set or set or what?

pretty closely. It consists of 4 other guys. One of the guys is around 200 and is at the bottom fo the strength ladder. Then theres JR who is a bit older than the rest of us but and used to compete but still gets after it good, hes around 235, not lean but has plenty of muscle and strength.

Then theres me and Jeff. We are neck and neck in everything. We are pretty well even in bench, Ive got him in squat movements and hes got me in deads and neither one is far ahead in the better lift.

then theres Jim. hes abot 5'7" and 260. hes about 30 and been at it a while and hes one strong ass dude.

[XX]

Nice work XX, dont go getting hurt again. Do you think your pec has ever completely heeled?

DEANO

its hard to say. I could go 4-5 workouts with no pain or anything, like it never happened, then just like last night, it flares up.

[XX]

You sure are one strong son of a bitch. Nice benching. I gues when you get to that weight it's quite easy to get injured eh? There comes a point when it don't matter how easy the weight is to push, one wrong move and it's going to injure ya.

thanks Firehawk. I guess so. The thing is when i first injured my chest about a year ago it happened right in the middle of a planned set of 8, not a maximal load at all.

I think last night, I flared my elbows on the way down and it happened.

oh well, rest, ice, massage and recovery right.

[XX]

Speed Squat/Dead Day

Safety Squat Bar Box Squats w/100lbs chains at the top
8x2
First six sets 255 in bar and plate weight
Last two sets 305 in weight, so 405 at the top

Speed Pulls from Floor
225X2 315X1 365X1

Glute Ham Raise
BWX10 +10lbs X8 +25X6

Reverse Hyper
2X10@180

Hamstring Curl Static Contractions
2 sets of 1 minute each 30 seconds at full contraction 30 seconds at half contraction

Grappler
3X12

[Matt76]

strong looking workout. What exactly is a safety squat??

[XX]

this is a Safety squat bar. Kind of forces you to sit upright more, typically a harder lift than a regular barbell.

I hit 545 of a parallel box with this bar last week.

[Matt76]

o ok that what's that is called. Never used it but I've seen it in the gym

[XX]

give it a try sometime, gives the shoulders a break and makes you use your core a bit more.

[XX]

Speed Bench w/chains 60lbs at top

135+Chains 2x2
185+Chains 2x2
205+Chains 2x2
225+Chains 2X2

5 Board Press w/chains 60lbs, maybe 10lb deload at bottom
225+Chains 1X3
315+Chains 1X3
365+Chaisn 1X3
405+Chains 2X3

Whole Bunch of upper back shit, some bicep stuff

Skulls w/ doubled blue mini bands

95+Bands 1x10
115+bands 1X10 1X8

[XX]

ME Squat Day

Reverse Band Squats: Choked Green band-approx 60-70lbs tension at the bottom, maybe 5lbs at the top

140X10 190X5 230X3 320X3 Belted Up 410X3 500X1 550X1 610X1 640X1

Snatch Grip Deadlift
225X5 275X5 335X5 365X5

Single leg lunges
3X8 holding 70lb dumbells

Pullthrus
190X15 225X15

Everything Felt really good today. I think I may be closing in on a 600lb squat!

[DEANO]

Nice work XX, now get in a contest!!!
\
DEANO

[XX]

Thanks! looks like its headed that way Deano, not sure when, but it prolly wont be too far off.

[Matt76]

very strong workout. I always found pull thrus to be awkard

[XX]

Bodyweight is consistently right around 250 now so that makes me :)
Deads:
5 sets of 3 at 435

Reverse Hypers:
3 sets of 15 at 140

Glute Ham
2 sets BWX8

Didnt really feel strong today, glad next week is deload week

[XX]

Felt real good today.

Fat Bar bench w/ 100lbs chains
95+chainsX10
135+chainsX6
185+chainsX5
225+chainsX4
275+ChainsX4
285+ChainsX4
315+ChainsX4 2 sets

Seated Wide grip row
3 sets of 6...each rep was paused for the amount of seconds corresponding with the rep number counting backwards. ie rep number 6 paused 6 seconds 5 paused 5 on so on.

Fat Bar Pulldowns
3X8@200
supersetted with
Cable Pullovers
3X12@30lbs

Incline Dbell Curl
3X8@40
suppersetted with
Cable Face pulls
3X12@75

some shrugs

im tired of typing now

[ShortMick]

Nice workout xx. I like the pausing idea for the rows.

Fat bar stuff is fun, isn't it?

[XX]

thanks Mick. That was my first time using a fat bar, its certainly different, but I did like it.

[iron addict]

I'm pissed I threw my fat bar away when I moved last time. Gotta get a new one after I move:D

Good looking workout!

IA

[DEANO]

Nice work XX!

DEANO

[XX]

thanks Deano and IA.

This week starts Deload week. I think it should be called cardio week, lol.

Single leg squats with Dumbells
60'sX5 75'sX5 75'sX5

Leg Press, lower with one leg, raise with both
6 plates totalX10 8 plates totalX10 2 sets

SLDL
3X10 with 185

Hyperextension
1X12 BW

Calf raises
never train calves so I didnt track it...I just know they burned a lot, lol.

[XX]

ast day of Deload week:

Flat Bench with doubled red band around wrists.
All reps paused.
4 sets of 4@275
suppersetted with inverted rows
BWX15 BWX15 BWX12 BWX10

Pushups off 2 board
BWX30 BWX25 BWX20 all sets about 5 reps shy of failure
supersetted with Doubled Red Band Pullaparts
15...15...12

Hammer Curls
30'sX12 40'sX10 50'sX8

Decline Leg Raise
2x12

The weight flew off me on the bench..speed felt real good. Cant wait to lift heavy again!

[XX]

Cambered Bar Zercher Squats _/-\_
barX10 160X5 210X3 250X3 345X1 440X1 490X1

Not bad for the first time ever doing these I guess. the 490 was certainly all I had.

Single Leg Cable Squats
3x10 dont remember the weight

45 degree Hypers
BWX10 BWX10 +10X12 +25X12

[threenorns]

"oh, gee, i've never done these before, soooo... yeah, okay, nearly a quarter ton should be okay...."


i hate you.

[XX]

ahhh three that just made me laugh, something I havent done much today...did me good. thank you.

they were hard as hell and my forearms are mad at me today.

[threenorns]

of course, it was the squats ;)

[iron addict]

Thats a boatload of weight for Zecher's. My forarms ache just reading it.

IA

[DEANO]

I did about half that and my forarms were angry the nxt day so ic ould only imagine how you feel. Nice work XX

DEANO

[Girth]

XX - Check your PM.

[XX]

Girth, good to see ya man.

My forearms are sore, but not as bad as I imagined. Good session tonight.

Raw 3 Board
365X3 405X1 455X1 475X1 485Xmiss I know I could ahve done the 485 if I skipped the 475...I'll know for next time.

Green Band Pressdowns
3X12

Chest Supported T bar Row
5 sets of 8 with 70lbs...way heavier than it sounds

Front raises
45lb plate 3X10

Tried on a bench shirt just for kicks after the workout, it was a Metal Double Ply poly...holy shit I couldnt budge my arms back...no wonder they say it takes a lot to touch
XX is online now Edit/Delete Message

[threenorns]

that was a nice, square, solid workout.

[Marz]

Awesome presses!

[XX]

thanks 3 and Marz!

[XX]

decided to do a meet. Its the Ironhouse classic in Zanesville, OH on april1-2. Its an IPA meet.

[Matt76]

good to hear. You will be hooked I promise. I only did one and after my first successfull lift it was one of the best feelings I have ever had in my life

[Hoops]

What weight you gonna compete in?

[XX]

i am gonna shoot for the 242's but may end up in the 275's if I cant drop enough weight.

[XX]

Sunday:
4 Board...not listing warmups
365X3 405X3 455X3

Incline Dumbells for time
50lbs for one minute, think it was 55 reps or so
40lbs for one minute, only 30 something this time
those suck and my enduarance blows

Wide grip pulldowns suppersetted with Cable Pull aparts
200X8 90X15 220X8 90X15 240X8 90X15

Fat Bar Curls suppersetted with Decline Dumbell Extensions
95X8 35X10 95X8 50X10 95X8 60X10

felt drained, to many workouts, not enough rest. This was the third session in 5 days, not a bad workout considering

[ShortMick]

My shoulders started burning just reading about those db presses for time.

Great board work!

Now get some rest. No use being overtrained and worn out. It's impossible to make progress that way.

[threenorns]

90+ reps for db press!??????

:saint:

[XX]

90+ reps for db press!??????

:saint:
lol, yeah that is how I felt after doing them :)

[XX]

My shoulders started burning just reading about those db presses for time.

Great board work!

Now get some rest. No use being overtrained and worn out. It's impossible to make progress that way.

what you said is true Mick, def need some rest. The boards felt decent but not great, had a hard time finding the groove.

[Hoops]

How much range of motion do you have with a 4 board press?

And umm...wow on the dumbbells. Just working on endurance or what?

[XX]

How much range of motion do you have with a 4 board press?

And umm...wow on the dumbbells. Just working on endurance or what?

Id say 6 inches give or take a couple, just a guess though

yeah it was endurance work and it sucked

[XX]

Great session tonight! Set a 20lb PR on Safety Squat Bar box squats

Box right at parallel and each attempt was paused minimum of 1 sec.
warmups then belted up at 345X3 then:
395X2
435X1
485X1
525X1
565X1 PR

Cambered Bar good mornings
95X8 135X8 185X8 185X8

Band Kickbacks for hamstrings
GreenBand 3X15

Leg Press
4 sets of 10 I think I worked up to 10 plates total, nothing real strenuous.

Felt much better today than yesterday, more food and rest!

[XX]

well, good luck preppin guys...this is gonna be fun!

Good session tonight, really pleased!
Parallel Box Squats...regular bar.
warmups, then belted up at 405
405X1
455X1
500X3
520X3!! Felt great good solid pause on each rep. I remember before i started training with these guys a few months ago my regular free squat 3rm was 500!

Grappler SLDL
180# 3 sets of 8

Single Leg leg press
430# 3 sets of 12

Green band hamstring kickbacks
3x15 these sound like a fluffy exercise, but they will light your hams up.

[DEANO]

Nice work XX, 520 is some serious weight!!

DEANO