Chest day, every day

[KHC89]

Seems like I may be pretty quick off the ground, gotta work a tad on that lockout though! Not sure what Ill do for my next heavy day wave, but excited for it; was thinking of doing another max before I drop too much bodyweight hah..



From tonight: wm on bike 15min / tri pushdown / seated fly

Bench: 45x25 / 45x20cg / 95x10 / 155x7
205x5
255x3
295x1
325x1
340x1
315x2 top sets were a bit slow, bit weak today, got some good rest ahead of me though!

Row: 135x7 / 185x7
225x7
245x7
255x7
225x10
225x10

3Board press: 135-185-255x4 -----been a long time since doing these
315x3
295x5
275x8

legpress x15 : 2p - 3p - 4p - 5p -5p
GHR: 25lbx10x3

 

[J-dub]

Good stuff brother. The Slingshot has helped a lot with my lockout. I use mine after my last set, so where you did 315x2 I would throw on something like 330-350 and do two sets of 2-5 reps. What's nice about using it is, it dumps on you at a certain point and your left pushing the weight.

 

[BrotherIron]

Sick pulls. What were you squatting before your injury?

 

[KHC89]

Good stuff brother. The Slingshot has helped a lot with my lockout. I use mine after my last set, so where you did 315x2 I would throw on something like 330-350 and do two sets of 2-5 reps. What's nice about using it is, it dumps on you at a certain point and your left pushing the weight.

Definitely interested in some slingshot work, was gonna get one with my last equip order but they didnt have em or something ;/ ......just added in the board pressing for now though, gonna see if this stuff helps at all for the time being!

Sick pulls. What were you squatting before your injury?

not too much ;/ had always been plagued with shitty knees / waist and below area....re added them to my work in late NOV or something and got back up to ~425 rly quickly before crap went south......just gonna work the leg presses and stuff for a while longer then slowly work in squats with wraps or something if I can.



last few workout stuff:
Deadlift:---------WEDNESDAY
225x5
225x4
315x3
405x3
495x1
560x1
605x1
650x1---15lb PR over last month, feels great! cant wait for next few months, may try another max before I lose too much weight
675x0

Military:
45x15 / 45x15
95x7
135x4
165x5
190x3
213x2 + 2 ---major quad cramps from lack of water, etc....
-------------------------------------------------------------------------
-------SUNDAY ( weakness / bodybuilding day )---quick stuff to get neglected areas and such
tri pushdown(x80) / cable facepull(x60)
bb shrug(405x12) / bb curl(105x10) / upright row(x20)
side laterals(30x15x5) / side bends(x3set) / legpress(x60)

 

[KHC89]

back at it again, after an off week deload!
bw down about 15lbs in a month, strength is still pretty much up there for now.

Cycle 5 wk1 5-20-13 @ 7:10pm
WM: 10min bike + pressdowns

Bench:45x25 / 45x20 / 95x10
155x7
215x3
245x3
274.5x9good # today; didnt expect 10, as last cycle day1 was a struggle.....felt pretty drained/fatigued for all the higher rep stuff
225x10
195x10
195x10

Row:
185x5
205x5
215x5x3

Pullups/assisted pullups
Legpress w/ pause: 6x2
Standing cable abs: 20x2

--didnt get that 10th rep but pretty sure Ill get 9 the following cycle again(+progress)

deadlifts / military tomorrow, hoping for some good numbers!

 

[KHC89]

training textwall

wk1 day2:

Deadlift: 225x5 / 225x4 / 315x3 / 405x3 / 465x3 / 530x7 ----grinder but all clean reps +8lb
Militray: 45x15 / 45x10 / 95x7 / 160x3 / 185x3 / 207x7 + 1
SLDL: 135x8 / 185x8 / 235x8 / 235x8 / 185x8 ---------first time in a while, legs hella sore all week

hoping for some good progress with those SLDLs added back in
----------------------------------------------------------------------------------

wk1 day3:

Bench: 45x26 / 45x20 / 95x10 / 165x7 / 225x4 / 275x2 / 315x1 / 345x1 / 315x2
3 board: 315x4 / 335x1 / 275x8 / 255x10
LegPress: 4px15 / 6px12
__________________________________________________ ________________
wk1 day4:

side laterals 35x10x4 / bbcurl 105x15 / Legpress 4px15x3 / shrugs 315x25 / bbSidebends 2px8x3
quick day with supersets and tons of sweat
__________________________________________________ ___________________

wk2 day1:

Bench: 45x26 / 45x20 / 135x7 / 195x5 / 225x5 / 260x11 +1rep
Inc Bench: 225x12 / 235x9 / 225x10 --1 finger spot last rep
Row: 135x6 / 185x6 / 225x10x3
Squat: 135-185-225 ------practice, felt good today
Cable abs: 1set x 20+10

 

[PillarofBalance]

You're a straight up beast...

 

[MJR]

Nice work man. I had the same problem hitching at the top of my deadlifts. Heavy rack pulls seemed to help me. Also I just tried to put it in my head that i wasnt going to hitch it no matter what! Either way your doing nice work. Have you tried spreading your feet out a little bit while your benching? I think that could help give you some more leg drive and maybe be a better position for the cramping you seem to get at the worst times. I had that issue while running pro hormones and adding a test booster was all I needed. Either way thats what I was doing. Keep up the good work.