6-11-13 Bench Reps

Flat Bench Touch-n-go
barx10
95x5
135x5
165x5
195x5
225x6
250x6

275x5 @10 goal here was to hit 6rm, I mis-grooved and missed the last rep
285x2 @8 perfect, this is what I wanted to do
225x12 paused with slingshot

really happy with all this benching. my goal was to hit anywhere from 250-265x6 and I ended up getting 275x5. PS...the slingshot is awesome for dropsets and repping out. It doesn't give me any more than 10%, but it allows me to handle way more volume

Military Press
95x10
115x10
115x10

Band Pulldowns done slow and controlled
4x15

Band Pressdowns 100 total

Shoulder Lateral Raises 1x100



 

6-10-13 Explosive Deadlifts

Deadlift
135x5
225x5
275x5
325 6x2 @ 6
started slow off the floor to stay in position and exploded to lockout. these felt awesome today

Snatch grip pulls off 2" block
225 1x20

Close Stance High Bar Squats
135x5
225x5
315 5x6
I started out trying to slam down and rebound up hard and they felt so-so. It wasnt until sets 4&5 that I started descending slowly and staying tight/in a good position that they started feeling great. I think I made a little breakthrough on my squat tonight. Abs and lower back are fried

BB Shrugs 3x15  225

Back exts 60

Lat pulldowns 4x15 130

6-7-13 Accessories

Close Grip Paused Bench
bar
95x5
135x5
185x5
215 5x5
slingshot 235 1x9

Military Press
95 3x12
95 rest pause 12-3-2

barbell row
135 3x12

leg ext 3x12

leg curl 3x12

db shrugs 3 sets

concentration curls 4 sets

6-5-13 Explosive Squat

A.M. Sled Pulls: 5 lower body trips, 1 upper body

Squat
barx10
135x5
225x5
275x5
315 6x2

Squat Reverse Light Band
365x2
405x2

Highbar Close Stance Paused Squat
225x5
315 4x5

Light GM 3x12

Leg Press 4x12

KB swings 3 sets

6-3-13 Heavy Bench

2 Board Bench
bar, 95x5, 135x5
185x5
205x5
235x5
255x3
275 3x2 @8
295x2
315x2 @10

3 Board Bench
225 3x12

Lat Pulldowns 3x15

Tricep Pressdowns 4x15

DB Military Press 3x10

Hammer Curls 4x10

Barbell Shrugs 205lbs 4x15

Decline Bench situps w/ 45lb plate

6-2-13 RE Deadlift

Deadlift
135x5
225x5
275x5
315x5
365x3
405x3
435 2x3 @RPE 8

snatch grip 2" block pulls
275 3x10

High Bar Close Stance Squat
135x5
225 4x10

Lower back totally fried = go home. It had been bothering me even before I got to the gym

5-31-13 Accessories

CG Bench
Barx20
95x5
135x5
165x5
185x5
205 5x5
These felt really good today. I focused on touching higher and folding onto my bicep as I came down. This seemed to work really well

Military Press
95x5
115x12
115x11
115x9

Power Shrugs
315x6
455x6
315x15
315x15
315x15

Concentration Curls
25lbs 3x12

BW Dips
15, 15, 15, rest pause 10-5-2

Leg ext 3x10
Leg curl 2x20