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Personal Journals discussion on Ross' Strength Journal, within the Members Section; Speed bench w/bands - 100lbs (120 on the last two sets) + 50lbs at the top from bands...8 sets of ...


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Old 12-19-2008, 03:53 PM   #1001
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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.

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Old 12-20-2008, 01:57 PM   #1002
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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.
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Old 12-22-2008, 07:17 PM   #1003
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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.
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Old 12-23-2008, 05:49 PM   #1004
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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.
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Old 12-23-2008, 06:17 PM   #1005
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sounds fun did you do any work besides the fail twice?
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Old 12-23-2008, 08:33 PM   #1006
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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.
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Old 12-23-2008, 08:42 PM   #1007
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do your knees look like this.....
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Old 12-23-2008, 09:14 PM   #1008
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Haha yes they do.
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Old 12-26-2008, 02:43 PM   #1009
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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 06:32 PM..
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Old 12-26-2008, 09:16 PM   #1010
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Holy crap, nice lifting rossco,congrats.
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