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Thanks , man.

how high were those there rack pulls?

Wish I had a SSB!!

Nice Pull ALOT

The rack's were just above the knee. Last time I went 1" below.

Hops - The SSB kicks ass , but it takes some getting use to. A new guy at the gym brought out this bar and a sweet metal box which i think he picked them up from EFTS.

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April 15th

Worked up to a 1RM with floor presses ( 315 plus 60lb chains )

This was weak ! My shoulders are my weak point here ( past injuries ) so I will be doing what I can do make these stronger ! Once the shirt is on this lift goes straight up with no strain on my shoulders

DB extensions 3x12 with 35's

Tricep pushdowns 3x15 with 100

Face Pulls 3x12 with 140

Finished off with some low cable rows.

Sept 17th

Speed Squats ( briefs only ) Worked up to

225 ( plus green bands double wrapped ) 2,2,2,2,2,2 - Not sure on the extra tension with these bands - maybe 75lbs
275 - 1,1,1
Good Mornings 225 x 5 , 275 x 3 , 3

Back Extensions 3x10

Standing Ab Pulldowns 5x15 @ 140

Lower back is killing me !

Sept 19th

DE BENCH

Speed squat 8x3 @ 185 plus green bands ( no tension at bottom and top might be an extra 75lbs )

Pin Press aprox 2-3" 4x5 @ 425 - Started off with 445 , but that was too heavy to get my full sets , lowerd and knocked them off quickly.

Side Raises 3x10 with 25's
Rear Raises 3x10 with 25's

My back is still sore from the GM's on Friday.

Sept 20th

ME SQUAT

Worked up to a 1RM ( suited ) Box squat to parallel


Made 585 could have gone for 600 , but I thought it would be better to leave some in the tank for some extra stuff

Pull throughs 3x12 @ 150

Standing Ab Pulldowns - 4x15 @140
PR's for par squatting with 535 x1 , 555 x1 and 585 x 1

Sept 22nd

ME bench

Worked up to a 445 2 board. Tried a one board and failed to press it.
Very frustrating since I did hit a 500 2/3 board the first time I suited up.

Incline press 2x8 for 225
Low cable pully 4x12@180,200,220,220
Tricep pushdown 3x15@120

Sept 23rd

My back is still sore.

Did about 100 reps one arm band pushdowns and some banded good mornings.
Also went swimming and burned some cals!!!

Sept 24th (5:00am)

DE Squat

Speed Squat 10x3 @ 185 + Green Bands - Second set was done with 205 and had an ok speed , but I wanted to lower the box to past par , so I lowered the weight back to 185. The green bands were totally deloaded at the bottom , but added aprox 50-75lbs at the top. Speed and form were spot on !

Back Extensions 3x12

Standing Ab Pulldowns 4x15 with 140

Good quick workout - Done on an empty stomach , but still felt great