spytech

The last set of 275+blues+purples was probably over 800 at the top. I've pulled 800 from knees before and this felt quite a bit heavier. Full body shakes holding each rep at the top against the tension.

I had the bands placed across the middle of the bar, with each pair of bands anchored to a 150 or 140lb db on each end (so close to 300lbs total anchor weight per pair of bands), and they were getting lifted up and pulled towards each other easily at the top of my first reps with 225 with just the blues, so I had to wedge a 45 between the ends of the dumbells under me so they could not slide together.

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5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

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BigZeke

Damn, bet the hams and hips had fun with those.

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My Workout Journal

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spytech

Yup, pretty sore today. Hams, hips, ass, upper back/lats. Fun times

__________________
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Status: Getting stronger...

692d/625s

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spytech

4/11 - Squat DE

Killer workout. I absolutely tore through everything today. I have not done GM’s in a long time, but they were a breeze.

Warmups – 2 sets of 20 for each movement:
Curls
Lat Rows
Leg Extensions
Leg Curls

Wide-stance Box Squat (rock bottom box):
225+blues x2
235+blues x2
245+blues x2
225+blues x2
235+blues x2
245+blues x2×3

Good Mornings:
225×12
275×12
315×13 (PR)

Narrow-stance Leg Press (heels together):
650×12
830×12
1010×18 (PR)

Kneeling One-arm Cable Rows:
156×7 (PR)
161×7 (PR)
168×7 (PR)

Double Bicep Cable Curls:
72×12
84×12x2 (PR)

Seated Calf Machine:
135×50x2

+ stretching

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

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powerman2000

Get er done bruther

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Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

spytech

4/14 - Bench ME

Nice session. Destroyed all the assistance work tonight, but my mental focus was nil, and I am getting frustrated with my bench. I feel like I am just spinning my wheels going nowhere. My muscular endurance and rep strength is improving, and I just hit 340 for 5 singles, which is only 10lbs off my 1rm I set last october, but I feel like I probably would have gotten buried with 350 had I tried it tonight. I did not feel like my bench was 100% tonight, but I expected to handle 340 better than this.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
JM Presses
Pec Flye Machine
Pulldowns

Bench Press:
135x20
225x6
295x1
340x1x5 (PR)
255x15 (PR)

Single-arm Incline Cable Extensions:
80x12 (PR)
90x12 (PR)
100x12 (PR)

Wide-grip Pulldowns:
288x12 (PR)
228x12x2

Flat DB Flyes:
55x12x3

Side Laterals (elbows locked):
25x12x2
25x20

+ stretching + power yoga (25min)

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

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spytech

4/16 - Squat ME

Tough session tonight. I did not anticipate squats would be this tough, but my core seemed to be totally burnt out once I got to 315lbs on warmups. Very unstable tonight. 585 wasn’t bad, but I knew I’d be risking injury if I pushed it more…just too uncontrolled. Assistance work was great though.

Warmups – 2 sets of 20 for each movement:
Lat Rows
Leg Extensions
Leg Curls

Wide-stance Squat (//, briefs):
135x10
225x3
315x3
405x1
495x1
585x1
565x1
545x3

GHRs (past //, face to floor):
bw x5
bw +15x5 (PR)
bw +15x7 (PR)

Single-arm Kneeling Cable Row:
192x7x2 (PR)
204x5 (PR)

Standing EZ Curls:
115x12x2
115x15x2

+ stretching + power yoga (30min)

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

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spytech

4/17 - Bench DE

Tough workout due to lack of sleep. Maybe slept 2-3 hours total. Benching felt fine - I opted to skip bands to work my speed off the chest more. Lockouts were strong, so were btn presses.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
JM Presses
Pec Flye Machine
Lat Row Machine

Bench Press:
175x2x10

Rack Lockouts (narrow grip):
315x5
425x5 (PR)
405x5 (narrower grip, PR)

Smith BTN Press:
205x5
245x5 (PR)
195x5

Close-grip Hammer Chins:
+35x10
+45x10
+45x12

Dips (elbows tucked, superset after last set of chins):
+45x20

+ stretching

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

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spytech

4/18 - Deadlift DE

Decent workout. My right glute was cramping up on sumo speed pulls so I switched to conventional.

Warmups – 2 sets of 20 for each movement:
BB Curls
Lat Rows
Leg Extensions
Leg Curls

Deadlift:
340x2x3

Conventional Deadlift:
340x2x3

Standing Cable Hamstring Curls:
100x12
150x12 (PR)
120x12

Bulgarian Squats:
140x12x3

Wide-grip Pullups:
+75x5 (PR)
+50x5
+50x7

45-degree Hypers:
bw x15x2
bw x20

Concentration Curls:
90x5 (PR)
70x5x2

+ stretching + abs (7 sets)

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

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spytech

4/21 - Bench ME

Good, fast session. I was running late tonight so I skipped my usual warmup sets and just jumped into things. Lots of low rests between sets to get done in less than an hour on the weights. My incline strength was horrid tonight, so I have come to the conclusion that I’m definitely starting to overtrain on pressing movements. Next week I will skip all pressing and resume afterwards.

Incline Bench:
135×20
155×12
185×12
225×10
275×1
310×1x5 (PR)
225×20

Single-arm Incline Triceps Pushdowns:
110×12 (PR)
100×12
90×12

Incline Triceps Pushdowns with Rope (super set behind last set above):
150×20 (PR)

CG Underhand Pulldowns (torso // with floor):
252×12 (PR)
228×12x2

Straight arm Side Laterals (elbows locked):
30×15x2

Reverse Laterals (Iron Crosses):
30×15x2

Cable Crossovers:
100×15
120×15 (PR)
100×16

+ stretching + power yoga (30 min)

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

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spytech

4/23 - Deadlift ME

Good workout. Deadlifts were decent. Right glute was bothering me a bit on them again, but everything went smooth and I hit the numbers I wanted. Sumo SLDLS were extremely brutal.

Warmups – 2 sets of 20 for each movement:
Lat Rows
Leg Extensions
Leg Curls

Deadlift:
135x12
225x3
405x1
585x1
610x1
640x1
585x3

Sumo SLDL (bands doubled over middle of bar):
315+blues+purples x5x2 (PR)
225+blues+purples x5

Standing Wide-grip Cable Rows:
204x12
219x12 (PR)
234x12 (PR)
249x12 (PR)

Incline DB Curls:
50x12x3

+ stretching + power yoga (30min)

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

Create your own FREE Workout Journal at http://www.strengthandbody.com/

My Lifting Vids

Spytech SHSHT: http://www.strengthandbody.com/shsht.html

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DJSTARER

interesting you put the accommodation exercise after the heavy sets of pulling.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

spytech

Do you mean the standing cable rows? They aren't meant to be accomodation - just accessory work. However I had never done them before so I had to keep going up to see what weights I should use.

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

Create your own FREE Workout Journal at http://www.strengthandbody.com/

My Lifting Vids

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DJSTARER

no, i mean the band work. accomdationg resistance.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

spytech

Ah, I thought you meant accomodation sets.

Id never be able to do any decent pulls after those banded sldls, they are way harder and much more tiring than pulls with straight weight.

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

Create your own FREE Workout Journal at http://www.strengthandbody.com/

My Lifting Vids

Spytech SHSHT: http://www.strengthandbody.com/shsht.html

Spytech SHWSB: http://www.strengthandbody.com/shwsb.html