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Ross86 · 12-19-2008, 02:53 PM

Speed bench w/bands - 100lbs (120 on the last two sets) + 50lbs at the top from bands...8 sets of 3, 45-60 seconds rest between each set
Standing military (strict) - 115X8, 125X8, 135X8
Dips - 15

I got in a bench shirt for the first time today and did a few singles with 185 for fun. Today was the first time I've done speed bench before also...or used bands for bench press. Good workout.

Ross86 · 12-20-2008, 12:57 PM

Speed squats - 8X3 195
Pulled the sled & skid steer track

Speed squats were fun. Actually they suck & they hurt, but I like generating a lot of power and making the bar move fast. I took 60 seconds between each of the first 4 sets, took about 3-4 minutes to rest, then repeated. I think I'll be sore from the sled...and the tracks.

Ross86 · 12-22-2008, 06:17 PM

Board press (3 boards) - 225X3, 245X3, 245X4, 245X4
DB bench press - 65X5, 85X4, 85X2
Tricep pressdowns

My shoulders need a break from this heavy pressing. They'll get a few days off. Rest times were very short. This workout took 30 minutes, I think.

Ross86 · 12-23-2008, 04:49 PM

Squats - 375X0 twice....

I tried with knee wraps both times and got out of the hole both times. I wasn't sitting back far enough and thus couldn't get enough drive to finish. I was kind of pissed off. According to them, I had plenty of strength to finish the lift. I wasn't comfortable with my position both times & my head fucked me.

Then the guys put me in tight wraps and made me walk around the gym twice. It was the most painful thing I've done in my life.

Pitysister · 12-23-2008, 05:17 PM

sounds fun

did you do any work besides the fail twice?

Ross86 · 12-23-2008, 07:33 PM

No because after I failed, they put me in wraps and made me walk around. I'm still not 100% sure why. My knees are bruised as fuck now.

Pitysister · 12-23-2008, 07:42 PM

do your knees look like this.....

Ross86 · 12-23-2008, 08:14 PM

Haha yes they do.

Ross86 · 12-26-2008, 01:43 PM

Deadlift - 225, 275, 315, 365, 405 PR, 425 PR (in suit)
Hypers - 3X5 doubled blue mini + 50lb DB
Pull ups - 5, 6, 5, 5

Very good day. I smoked 405 & that's a 20lb PR. I tried a squat suit on & decided to do 425. Apparently you have to take in a big breath of air BEFORE you reach down to grab the bar. I got down there and couldn't get a breath in, but I had used so much energy getting to the bar that I just lifted it with no air. It sucked...it was one of those "in the moment" things that you realize was stupid about 30 seconds after you did it. I decided to call it quits after that since the hamstrings and lower back were rockin (ie no more attempts & moved on to accessory work). On the bright side, 405 is less than 100%.

HIThopper · 12-26-2008, 08:16 PM

Holy crap, nice lifting rossco,congrats.

12-19-2008, 02:53 PM	#1001
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Speed bench w/bands - 100lbs (120 on the last two sets) + 50lbs at the top from bands...8 sets of 3, 45-60 seconds rest between each set Standing military (strict) - 115X8, 125X8, 135X8 Dips - 15 I got in a bench shirt for the first time today and did a few singles with 185 for fun. Today was the first time I've done speed bench before also...or used bands for bench press. Good workout.
	Ross86's Sig: To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

12-26-2008, 01:43 PM	#1009
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Deadlift - 225, 275, 315, 365, 405 PR, 425 PR (in suit) Hypers - 3X5 doubled blue mini + 50lb DB Pull ups - 5, 6, 5, 5 Very good day. I smoked 405 & that's a 20lb PR. I tried a squat suit on & decided to do 425. Apparently you have to take in a big breath of air BEFORE you reach down to grab the bar. I got down there and couldn't get a breath in, but I had used so much energy getting to the bar that I just lifted it with no air. It sucked...it was one of those "in the moment" things that you realize was stupid about 30 seconds after you did it. I decided to call it quits after that since the hamstrings and lower back were rockin (ie no more attempts & moved on to accessory work). On the bright side, 405 is less than 100%. Last edited by Ross86; 12-26-2008 at 05:32 PM..

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12-20-2008, 12:57 PM	#1002
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Speed squats - 8X3 195 Pulled the sled & skid steer track Speed squats were fun. Actually they suck & they hurt, but I like generating a lot of power and making the bar move fast. I took 60 seconds between each of the first 4 sets, took about 3-4 minutes to rest, then repeated. I think I'll be sore from the sled...and the tracks.

12-22-2008, 06:17 PM	#1003
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Board press (3 boards) - 225X3, 245X3, 245X4, 245X4 DB bench press - 65X5, 85X4, 85X2 Tricep pressdowns My shoulders need a break from this heavy pressing. They'll get a few days off. Rest times were very short. This workout took 30 minutes, I think.

12-23-2008, 04:49 PM	#1004
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Squats - 375X0 twice.... I tried with knee wraps both times and got out of the hole both times. I wasn't sitting back far enough and thus couldn't get enough drive to finish. I was kind of pissed off. According to them, I had plenty of strength to finish the lift. I wasn't comfortable with my position both times & my head fucked me. Then the guys put me in tight wraps and made me walk around the gym twice. It was the most painful thing I've done in my life.

12-23-2008, 05:17 PM	#1005
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	sounds fun did you do any work besides the fail twice?

12-23-2008, 07:33 PM	#1006
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	No because after I failed, they put me in wraps and made me walk around. I'm still not 100% sure why. My knees are bruised as fuck now.

12-23-2008, 07:42 PM	#1007
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	do your knees look like this.....

12-23-2008, 08:14 PM	#1008
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Haha yes they do.

12-26-2008, 08:16 PM	#1010
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Holy crap, nice lifting rossco,congrats.

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