|
Post by Ed on Jul 4, 2012 22:31:21 GMT -5
July 2 DE Bench-185+90chains-9x3 CG bench-5 to chest, 5to 1 Bd, 5to 2Bd,5to 3bd-245 done as 1 set JM press-135x6, 185x6, 205x6 Side lateralx10, front raise x10, rear deltx10 done as circuitx3 July 4 DE Squats-box with bottoms SSB 255-9x2 Sumo pulls-245-9x1 Dimel deads-135-3x15 GHRs on my redneck rigged contraption-3x6-mini band Here is a clip of the GHR contraption, I hired a professional fitness model to do the demonstration. www.youtube.com/watch?v=nl_c0CP8ejo&list=UUaiuvnlxI1eWLGAf3FfS28g&index=1&feature=plcp
|
|
medusa
Junior Member
Posts: 90
|
Post by medusa on Jul 5, 2012 12:30:08 GMT -5
What was the size of the band you used for GHR? Liket he title of your log:)
|
|
|
Post by Ed on Jul 5, 2012 13:33:33 GMT -5
When we first started doing this movement we used a green jump stretch band now we are using the purple and the mini band. We alternate which band we use to get some variety in the rep ranges, the bigger the band the more support and the easier it is. It is a great exercise nothing hits the hammies like these do.
|
|
medusa
Junior Member
Posts: 90
|
Post by medusa on Jul 5, 2012 13:50:00 GMT -5
Thx I have been doing em negatives (very low reps) and my modified version on the back extention rack. I like your idea better already.
Impressive lifting in Dauphin btw. I enjoyed watching you folks lift heavy stuff.
|
|
|
Post by Ed on Jul 7, 2012 18:48:21 GMT -5
Thanks Medusa, we have two female lifters training in Dauphin now out of our club, if you ever want to make the trip up you are more than welcome. July 7 Bench Barx15, 95x10, 135x8, 185x6, 225x5, 275x3 usually go 315 but chose not to today add 47 katana-315x3, 365x3, 405x1, 455x1, to 1 BD 495x1, 545x1 PR JM press-135x8, 185x6, 205x6, 225x6 Viking press-6 plates-2x6 Just came off night shifts didn't expect to set a PR, but stuck my nose in the nose tork and got a little more hyped up than usual. I don't usually take big jumps in the work sets but wanted to conserve some energy for the heavy one. www.youtube.com/watch?v=NNTiqArp5Hw
|
|
|
Post by McLifter on Jul 10, 2012 12:08:29 GMT -5
MMMMMMmmmmmmmmmmmmmmmmmmmm NOSE TORK!!!!
Nice job Ed! I can't watch the video of course but I can appreciate the poundages.
Brock
|
|
|
Post by thebruce on Jul 10, 2012 14:27:35 GMT -5
Home made GHR is right up my alley thanks for sharing, Congrats on the PR in bench very nice Edward
|
|
|
Post by Ed on Jul 10, 2012 15:05:31 GMT -5
Thanks guys.
July 9 Reverse band sumo pulls green band 315x5, 365x3, 405x1, 455x1, 495x1 Rev. band BORs grn band 225x8, 275-2x8 GHR using mini band 3x6
I forgot to do some curls for Harv I'll have to do them today.
|
|
|
Post by Ed on Jul 11, 2012 21:51:20 GMT -5
Speed bench 205+90lbs of chain-9x3 alt. grip width CG press@255 going from chestx5, 1BDx5,2BDx5,3BDx2.5 without stopping once I hit all my reps I move the weight up. Skull crushers-70+chainsx8, 110+chains-2x5 Facepulls with grn band supersetted with shrugs-3x15 each Good workout, things felt a bit heavy today but overall I'm happy with it. Here is a clip of the skull crushers with chains my form is a little sloppier than I would have liked but I love this movement with chains. www.youtube.com/watch?v=_iSyLSlOkxY
|
|
|
Post by Ed on Jul 16, 2012 19:36:24 GMT -5
CG 2BD-315x3, 345x3, 365x3, 385x2, 405x1 JM press-185-3x8 1 arm DB rows-100's-3x8 Facepulls with Blue band-3x15 For the CG I used a thumb away from the smooth grip. I thought I had 2 reps with 405 but didn't get the second one, it must have been the nose tork talking. Had 3 others in the garage tonight one guys first time in a shirt and another his second time in a shirt. I haven't done this one for ME before so it's a PR. I did have my 3 rep max CG to a 1BD marked as 335x3 so this was a good surprise. www.youtube.com/watch?v=4bJxwGehcTA&list=UUaiuvnlxI1eWLGAf3FfS28g&index=2&feature=plcp
|
|
|
Post by Ed on Jul 17, 2012 22:20:14 GMT -5
July 17 Squats-135x8, 185x5 add loose suit bottoms 225x3, 275x3, 315x3 add knee wraps 365x2, 405x1, 435x1, 455x1 GHR-purple band-3x10 SSB GMs-135-3x10
Pretty good workout considering it was squat day, 455 felt heavy enough and called it quits there.
|
|
|
Post by Ed on Jul 19, 2012 21:49:04 GMT -5
July 19 DE bench-bar-2x15, 95x10, 135x5, 185x5, 185+90lbs chain, 215+chains-9x3 Death by boards-245 reached all my reps I should have had 255 on the bar forgot what weight I was at. EZ curl bar curls-70-3x15 superset with standing Tri. Ext. purple band-3x30-pump-o-rama Shrugs-225-3x20 superset with facepulls-grn band-3x15
The higher rep stuff was fun, my biceps were screaming what the hell are you doing to us because I usually neglect them. I missed 255 by 2.5 reps on my death by boards last week which I should have had on the bar again this week but forgot the weight I was supposed to use, next time.
|
|
|
Post by Ed on Jul 23, 2012 21:59:24 GMT -5
July 23
DB bench 60'sx8 80'sx6 100'sx3 125's-1x14, 1x11, 1x9 all to failure Skull crushers all sets +75lbs of chain 70x10, 90x10, 110x8 Assisted chins purple band around knee-3x8 Circuit of laterals, front raises, and BO laterals-20's-1x15
Bested my PR with the 125's my old record was 10, 7, 6. I'm pretty happy with that improvement.
|
|
|
Post by Ed on Jul 26, 2012 0:37:37 GMT -5
July 25 SSB box squats with loose suit bottoms all + Grn band 315x3 365x3 405x1 425x2 PR GHR w. red band-3x8 Situps w. 25lb plate-3x8 Good squat session today would have never gone that heavy without the training partners there. Here is the clip of my last set of squats, enjoy watching the many shades of purple my face turns and the little squirmy move I did to get up on the second rep. www.youtube.com/watch?v=zlX9SroInVM
|
|
|
Post by Ed on Jul 28, 2012 22:47:31 GMT -5
July 28 DE Bench Slingshot-245+90 chains-9x3 all POR Death by boards-255 hit all my reps-10lb PR Reverse blue band JMs-205-3x8 Hammer curls-45s-3x10 each arm
|
|