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21
Powerlifting / Re: RPS Spring Power Fest - May 4th
« Last post by FLEX on December 17, 2018, 03:27:06 PM »
There was a SS last year.  Some of us competed in it.  It was the August meet that was cancelled, no?
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on December 17, 2018, 11:57:55 AM »
5:45am - Home

This morning I completed 531 Concurrent/BBM Strength Training (C34_2A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
Decline Bison Bar BP  5-45, 3-135, 8x8 @ 150 Pounds

Superset:
Incline DB BP  4x10 @ 30 Pounds
Multi-Grip Chins  8, 6, 5, 5, 4 (Recon Ron Wk. 3)

Superset:
DB Tate Press  3x10 @ 20 Pounds
Shoulder Horn  3x15 @ 2.5 Pounds

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 0:38:10.61 h:mm:ss.ms (with 1:00 rest between sets)

Good dynamic bench day today.  The left shoulder feels like it's improving.  I got through today's 8x8 decline bench with very little shoulder discomfort.  For accessories, I focused on shoulder work and some chins.
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Powerlifting / Re: RPS Spring Power Fest - May 4th
« Last post by AlexanderOmand on December 17, 2018, 11:42:25 AM »
No spring supremacy this year? I see its not on the list but it wasn't up this early last year either.
Last year, they had one registration, so it was cancelled, and upstate NY was handed over to a new Meet director.
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on December 17, 2018, 10:00:26 AM »
12/16/2018 Workout with my Son

Got to the gym at 6:45 am.   

* Stretch

* Warmup
          21 minutes on the arc trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 195 lbs.
          7 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Reverse Wide Grip Lat Pulldowns
          15 @ 90 lbs.
          12 @ 117.5 lbs.
          10 @ 145 lbs.
          7 @ 165 lbs., 6 @ 137.5 lbs., 6 @ 110 lbs., 6 @ 90 lbs.

* Leg Press, PWO
          15 @ 230 lbs.
          15 @ 370 lbs.
          12 @ 460 lbs.
          10 @ 550 lbs., 8 @ 460 lbs., 8 @ 370 lbs., 8 @ 280 lbs., 8 @ 230 lbs., 8 @ 180 lbs.

* Seated Dumbbell Press / Decline Crunches
          15 @ 35 lbs. / 25
          12 @ 45 lbs. / 25
          10 @ 50 lbs. / 25
          8 @ 55 lbs., 8 @ 45 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 20 * 5

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 31 minutes.

12/17/2018 Day 3 of my 3 day split

Got to the Gym at 5:10 am.

* Stretch

* Warm-up
         44 minutes running on the track and hitting the heavy bag.  3 laps running, 120 seconds on the bag, repeat.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          10 @ 185 lbs.
          8 @ 195 lbs.
          8 @ 185 lbs.
          10 @ 175 lbs.
          10 @ 165 lbs.
          10 @ 155 lbs.
          10 @ 135 lbs.

* Prone Grip Barbell Curls
          15 @ 50 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          10 @ 80 lbs.
          10 @ 80 lbs.
          8 @ 80 lbs.
          10 @ 70 lbs.
          10 @ 50 lbs.

* Dumbbell Incline Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 65 lbs.
          7 @ 70 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 50 lbs.
          10 @ 40 lbs.

* Sumo Barbell Deadlifts
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 215 lbs.
          8 @ 225 lbs.
          8 @ 205 lbs.
          10 @ 185 lbs.
          10 @ 135 lbs.

 * Machine Chest Flys / Dumbbell Biceps Curls
          15 @ 100 lbs. / 15 @ 50 lbs.
          12 @ 120 lbs. / 12 @ 60 lbs.
          10 @ 140 lbs. / 10 @ 70 lbs.
          10 @ 160 lbs. / 8 @ 80 lbs.
          10 @ 180 lbs. / 10 @ 70 lbs.
          10 @ 180 lbs. / 10 @ 60 lbs.

* Decline Crunches
         25, 25, 25, 25

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

 * Stretch

Workout Totaled 2 hours and 25 minutes.

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Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 17, 2018, 12:00:26 AM »
12-14-18

combo of 2 workouts, i took 12-13 off because when i was warming up i got a phone call from a friend that i hadnt spoken with in 10yrs. Ended up on the phone for a few hours.

Front Squat
165 x 3
165 x 3
165 x 3 @ 7
175 x 3
175 x 3
175 x 3 @ 7.5
195 x 3
195 x 3
195 x 3 @ 8
205 x 3
205 x 3
205 x 3 @ 8

Pendlay Row
135 x 15 / 12 @ 10
135 x 9 / 12 @ 9.5
135 x 9 / 12 @ 10

Touch & Go Bench Press
190 x 8 / 8 @ 7
200 x 8 / 8 @ 8
205 x 8 / 8 @ 9
195 x 8 / 8 @ 8.5

Close Grip Floor Press
185 x 9 / 12 @ 9.5
155 x 12 / 12 @ 9
155 x 8 / 12 @ 10
155 x 10 / 12 @ 10
155 x 8 / 12 @ 9
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on December 16, 2018, 07:02:16 PM »
Triple at 525  :clap:

It almost killed me..... :-[
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Journals / Re: Perseverance, Inc.
« Last post by Andrew on December 16, 2018, 06:58:19 PM »
Triple at 525  :clap:
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on December 16, 2018, 05:04:18 PM »
OK Squat session today.....


Squaterday

Sleeves Only

135 x 6
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1
455 x 1
475 x 1
495 x 1

Belt & Wrapped

545 x 1

565 x 1

525 x 3


Vids on my IG:  https://www.instagram.com/flexjs/
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Powerlifting / Re: RPS Spring Power Fest - May 4th
« Last post by reduni on December 15, 2018, 07:46:41 PM »
No spring supremacy this year? I see its not on the list but it wasn't up this early last year either.
30
Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on December 15, 2018, 05:29:15 PM »
9:43 am - Untamed Strength
 
Today I completed STronger in 30 Days (Week 1) as follows:

Bench Press  5-45, 5-135, 4-155, 3-185, 1-205, 4x6 @ 225

Bench Press (Reactive SlingShot)  3x3 @ 245

Superset:
Incline DB BP  3x8 @ 30
Incline Db Rows  8-50, 2x10 @ 50

Superset:
DB Tate Press  2x15 @ 15, 30-15
DB BOLR  2x15 @ 10, 20-10

Watson Bench Rows  7-90, 8-90, 9-90

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:46:33.82 h:mm:ss.ms (with 1:00 rest between sets)

With all of the shoulder issues I've been having lately, I decided to drop my max weight down and re-start this portion of my program again.  Now my 1RM is based on 305.  I hit all reps today and my shoulder felt OK so that was a win-win.
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