Polishedball's Ownership of self

[Polishedball]

I do not know anyone personally that can bench over 400 natty so i was really interested

thanks

My old training partners that are now scattered around the state are very close as well and also natty,  there in the 380's and are hoping to hit it in the next 6 months or so.  Maybe it is the water in Mi

 

[TMonkey]

could be

how long did it take you to get to 315?

[Polishedball]

could be

how long did it take you to get to 315?

I have had 3 lifting stints or so in life.  i'll have to did out some old journals.  to see actual times.  As I believe in muscle memory since I went back up in weights quick when i started back. 

[TMonkey]

I believe in mm as well. (easy for me sense i have none )

what age did you originally start?

[Polishedball]

Late 20's and was about BW 135#'s and was just working 95 for 3 sets of 8 on the bench when I started.  I stuck with it for about 3 years and hit a single rep of 305.  315 came in my second stint. 

[TMonkey]

that makes me feel better - lol

[Polishedball]

Bent over rows underhand

Bar X 12
95 X 10
135 X 10
185 X 6
225 X 8
275 X 8
315 X 6
315 X 5  lost grip strenght
225 X 16
225 X 12

Overhand only one set as caused my forearm pain

225 X 11

T-bar drop set
didn;t pay attention to weight started with a 45 then 25's to fill the bar
about 4 reps each weight

Seated rows narrow grip
drop set from stack down 40# increments

Neutral grip pull ups
3 sets of 6

double bi's on fly machine @ 52#, 40 # and 50 #

[Polishedball]

Morning Workout may hit one tonight also. 

Flat Bench
Bar X 12
95 X 10
135 X 5
185 X 5
225 X 4
275 X 3
315 X 3
365 X 3 very pissed was looking to be at 5
335 X 5
295 X 5
225 X 20


Machine cable fly's

Machine Flys

Then did 40 minutes on the track, sprint a lap walk a lap.  My calves are toast, the corners were tough as I had my barefoot shoes on.  Think i'll use running shoes next time. 

Gonna hit chest again in a couple hours. 
part deuce

 Incline bench

Bar X 12
135 X 16
185 X 5
225 X 5
275 X 4
315 X 3
335 X 1
225 X 12

DB flat flys
70 X 10
70 X 10
70 X 10
70 X 9

Dips
BW X 16
BW X 25
BW X 31
BW X 11

seat cable fly machine 3 sets one drop

[Polishedball]

Morning cardio 30 mins.  Calves killing from yesterday's sprints. 

[hochspeyer]

good call on the shoes for running, methinks.

[Polishedball]

DL's
bar X 12
95 X 10
135 X 6
185 X 5
225 X 16
315 X 6
405 X 2
425 X 1
465 X 1
225 X 12

Shrugs
135 X 16
225 X 23
315 X 21
405 X 13
225 X 51

Face Pulls
108 X 12
108 X 11
108 X 10
108 X 11

Ab rope crunches stack 3 X 10

[Polishedball]

Hit legs this am,  going back for more in a few hours. Will post it all up later,  just out on this beautiful day with my daughter. Trying not to get sun burnt as that make working out a bit painfull. My nose is peeling from last weekends beach adventure still. 

[Polishedball]

quick couple day updated:

Legs on friday
Lunges
bar  8
95 X 12
135 X 8
135 X 8
135 X 8
135 X 8
135 X 5

Squats
95 X 12
135 X 5
185 X 4
225 X 8
275 X 5
315 X 4 at this point my back starts to feel odd, really pisses me off think it is the lower degeneration acting up
365 X 2
225 X 6

This next set proves that squats must work a different variation of the the quads and hams ratio or something went to the sled next and hit basically my normal sets even after the above work.

started @ 400 and went up to 1210 in 90# increment hitting 4~6 reps at each weight, 

Evening

Leg extensions machine stack to failure (this seemed hard on knees)

Leg Curls 3 sets to failure about 3/4 stack didn;t look at number (this was also new to me)

tried calves but my right ankle is just screwed from them springs still,  take a bunch of time each morning to just stand on it, so calves were just a single set of machine raises to failure and that was due to the pain not the muscle


Saturday Chest
AM

Flat Bench
Bar X 8
95 X 4
135 X 6
185 X 5
225 X 3
275 X 4
315 X 3
365 X 4
315 X 8 Feet off floor
295 X 8 Feet off floor
275 X 9 feet off Floor
225 X 15
225 X 12

Cable Flys
40 X 16
40 X 15
40 X 13


PM

Chest incline
bar X 3
135 X 10
225 X 3
275 X 3
315 X 5
315 X 3
225 X 13

Flat DB flys
85 X 6
85 X 6
85 X 6
85 X 4 and they dropped to the chest at lock out, ouch 

[Bando]

You're working the same muscle group twice a  ??? day

[hochspeyer]

2x per day better than 2 days in a row, maybe?