straight bar bench press with bar weight only
worked up to 375lbs. x 1
all warm ups and heavier pressing done with thumb out from the smooth grip....very close.
chest supp. rows- 265lbs. x 20 x 2 sets (using hand straps or wrist straps to add volume to my back work for a while) I want to see if this will help build density?
Hey Bruce, I think the straps are a good idea, especially if you feel your grip is limiting you at all.
bottoms up squat against strong bands + light bands with ssb bar
worked up to 355lbs. bar weight + strong/light bands with suit bottoms x 1
one arm db rows- 140lbs. x 10 x 3 sets (with wrist straps)
suit bottoms test
straight bar with straight weight to a parallel box
445lbs. x 2 x 3 sets
495lbs. x 1 to below parallel box
rev. hypers- 400lbs. x 15 x 4 sets
lat pulldowns- 245lbs. x 10 x 3 sets, 245lbs. x 5 (with wrist straps)
feeling pretty run down....serious lack of sleep.
rev. band press - average bands set up at 6' 2"
275lbs. x 6 x 5 sets
deficit pushups - 4" deficit x 15 x 4 sets
chest supp. rows- 175lbs. x 20 x 4 sets
light band pushdowns- x 30 x 4 sets
front squats with the zercher harness...I have never done these before!
straight bar against light bands + zercher harness- worked up to 225lbs. bar weight + zercher harness + light bands x 1
135lbs. bar weight x 5....I only got 2 good reps out of this whole session.....reps 3-4 on the drop set.
I had a hard time not sitting back when I squatted....lol
pull ups x 6 x 5 sets
ab strap - 140lbs. x 12 x 3 sets, 155lbs. x 6 x 2 sets
weighted hip thrust- 245lbs. x 5 x 2 sets, 335lbs. x 5, 445lbs. x 5, 535lbs. x 3, 585lbs. x 3, 625lbs. x 3 , 675lbs. x 3, 715lbs. x 1
shirted up....put on size 46 katana
went off a 2 board...final weight was 545lbs....poor lift!
the weights just felt heavy!!! bar path was high and right arm locked out a little slow......wasn't sure why a new size 46 was not giving me any support or this one was not giving me much support???
I jumped on the scale after the workout and saw why....I weighed in at 188lbs. with all my clothes and shoes on...so my shoes weigh 2lbs. and my clothes 2lbs. also...I need to focus on eating more often and getting my weight up!!!
lying db tri ext.-55lbs. x6 x 3 sets
straight bar pushdowns- 145lbs. x 20 x 3 sets
chest supp. rows- 200lbs. x 20 x 3 sets
The shirt feels great when I weigh 196lbs.-203lbs.
giant cambered bar 14" to a 14" box against doubled light and doubled monster mini bands- worked up to 242lbs. bar weight + doubled light + doubled monster mini's x 1
drop set- bar + doubled light + doubled monster mini bands to a 14" box with no belt x 5
neutral grip pullups- x 5 x 3 sets
db side bends- 140lb. db x 10 x 2 sets (used wrist straps on these)
speed bench with mini bands + 155lbs. x 3 x 9 sets
squat suit test.....worked up to 585lbs. x 1 (about 1" high) free squat
went to a seminar and then trained with Steve Molero and Tom Delong...in westlake.
bench press- 135lbs. x 3, 225lbs. x 3, 275lbs. x 3, 315lbs. x 3, add 2 board- 365lbs. x 3, 405lbs. x 2
elbows out- 70lbs. x 12, 80lbs. x 10 x 2 sets
seated band abduction- average band x 10 x 3 sets
hip thrust- 245lbs. x 5, 445lbs. x 5, 535lbs. x 5, 605lbs. x 5 x 2 sets, 445lbs. x 1 (30 second hold)
ab strap leg raises- x 15 x 3 sets