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Next stop 100% RAW worlds
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06-16-2010, 07:24 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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CG Floor Presses
Chains=30lbs each
Bar + chains*
3x10,8,5
2x5@165+ chains
2x5@205
2x3@265
425 + purple bands (fail!!!! )
1x20@165
Front plate lifts with a 63lb plate (30)
Pull ups (30)*
Push ups (50)
Banded pull downs - tricep
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06-16-2010, 07:24 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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CG Floor Presses
Chains=30lbs each
Bar + chains*
3x10,8,5
2x5@165+ chains
2x5@205
2x3@265
425 + purple bands (fail!!!! )
1x20@165
Front plate lifts with a 63lb plate (30)
Pull ups (30)*
Push ups (50)
Banded pull downs - tricep
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06-16-2010, 08:36 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Did you jump right from 265 to 425?
IW
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06-18-2010, 10:26 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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You bet !!
Deadlifts
2x10@165
2x5@205
2x5@265
1x3@385
1x3@425
1x1@450(had so add chain for weight)
I need my 1/4 plates or I won't be getting any stronger than this.
Knee high deads
6x245
3x425
3x450
1x485 - grip slip / need chalk.
2x485- used amonia for an extra kick. Grip held for 2
Good mornings
3x5@265
Hanging leg raises (30)
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06-18-2010, 10:32 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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What is the affect of ammonia? I've seen lifters use it before but never tried it myself.
iW
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06-18-2010, 11:53 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Clears out the sinuses wakes you up , nice burst of aggression  / energy. Gets you focused.
Last edited by TALO; 06-18-2010 at 06:48 PM.
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06-18-2010, 06:50 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Picture of my 489lbs Home Gym Style
The green is 110lb , the Black is 80 and the chains are 32
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06-18-2010, 06:58 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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very nice....that's a big f'ing plate
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06-29-2010, 07:44 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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June 24th
Floor press 1RM
295
barbell front raise
3x12 - bar only . Rest time 20 sec.
Barbell rows
205 3x10
db row
3x20@30
db rear laterals
3x20@25
June 27th
Barbell step ups
4x10(each leg)@95
GM's ( with belt )
3x6@295
shrugs ( main reason is for grip )
265 @ 3x15 - then held for as long as possible.
Fallouts
green bands
3x12
decent workout. My conditioning is coming back !
Pick up a bench and another 100lbs in plates yesterday
Juen 29th
Bench
8x3@180 ( fast )
4 board presses ( work up to a 3RM)
265x3
285x3
305x3
325x3
335x3
350x3
Chin ups 3x10
JM presses
bb curls
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07-01-2010, 06:01 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Box squat 16"
95x5
135x5
170x5
220x5
265x3
315x3
355x3
390x1
420x1
450x1
470 fail
470x1 good*
Rack pulls ( shins )
265x3
315x3
390x3
420x1
440x1
460x1
485x1
Abs
Squatted for almost 1hr . Tried to get my true 1RM on the box. I am happy with this since last week 420 was hard. I know the 16" box is just a bit above par ( looking at the mirror ) but then again it looks very close. Looking back a year ago I was at 530 .
Stopped and had some dinner ( the benifit and down fall of having a home gym ) then came back and did some rack presses . Trying to get my 1RM . This would have been over 500 if I wasn't so fucked from squatting.
All in all it was a good session. With one month to go I'm get back on track!
Night weight = 238 . I will be close to 230 by the time I wake up. Not sure if I want to get to 220 or stay where I am now.
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