My 2010 log

11/21/10 Big day for me today. Had a training partner bring in his old super duper phenom that he wore are 220.

barx10x3
135x10
185x5
225x5
250x2
275x1
300x1 (new PR!)
315x1 (yet another PR!)
365x1 4 board
put on the shirt and went to a 3 board for the first time in it
405x3
455x1
500x1 This is a huge pr for me. The most weight I have ever taken is 465. I was on a mission to hit 500 and I nailed it today. The super phenom is great. Now to work it down and see if I can get it off the chest.

I diddnt even do accessory work today. I was pretty fried after this one. Feels awesome though!!!

I'd love to get a Super Duper Phenom, but they are just so expensive.

Ill tell you its definitely a different feel. Way to much money though. I talked to Rudy last night and we decided that I outgrew my shirt and it doesnt fit right any more. I cant even come close to getting it all the way up my arms, os my tris take all the weight and I dont get as much over my chest like the phenom. so Im going to order a new overkill but not before I try and bench 500 in the SDP

11/24/10
Bench accy day.
3 board height rack lockouts with reverse blue bands
135x10 no bands
added bands
225x8
315x5
365x5
405x3
455x1
475x1
Felt very good today. Im really working on getting my lockout strong to get my geared bench up.
Lat pulldowns supersetted with bent over dumbell flyes for 5-6 sets.
That was it today. diddnt have a ton of time to spend in the gym but I had a good day anyway.

11/25
Thanksgiving day workout!
Short day. Still tired but needed to get in the gym after being a little off schedule.
face pulls in the lat pulldown machine.
did 5 sets with one grip then 5 sets with handles.
100-120lbs each set
hammer strength row machine.
225x8x5 all different grips
skull crushers
65x10x5
tricep pressdowns
120x10x5
supinated curls
35x10x3
hammer curls
55x5x1
I think thats it. Pretty quick but felt good.
Getting ready to try and take 500 to the chest sunday

11/28/10 ME bench day
barx10x2
135x10
185x8
225x5
250x2
275x2
315x1
365x2 off 4 board
Got into shirt
425x2 off of 2 board
475x1 to chest. easy to get down, first time touching in shirt. Good press
500x0 touched easy, came right up off of my chest then came back fast and got out of the groove. called it there. I think I have the 500 in me right now. Still getting a feel for the shirt though.
close grip
225x8
275x6 2 board
315x3 2 board

heres the video of the 475
https://www.facebook.com/home.php#!/video/video.php?v=144328205618280&comments

12/4/10
last training day before the last meet of the year.
barx10x2
135x10
185x5
225x5
255x3
275x2
315x2 second I needed a little help
Went right into the shirt
425x2 off 2 board
465x1
485x1 both good with a press call
My goal next week is to open at 455, go to 475 and 500

ok time for an update.
Diddnt perform quite as well as I would have liked at the last meet
stuck with my plan,
455 opener nailed
went 475, had trouble setting up on the bench, missed
took 500, shot it off my chest and stuck in the middle. Just diddnt have it in me.

12/26/10
34 degrees in the gym
barx10x2
135x8
185x5
225x5
275x3
315x1
325x1 NEW PR!
2 board
335x2
4 board
335x3
365x3
405x2 with a little assistance
pretty good training day, there should be no reason not to hit 500+ my next shirt cycle

Strong benching!!

Thanks George! Its finally coming together

ct67_72 wrote:Thanks George! Its finally coming together

Hopefully I'll get mine up in the mid 400's or so next year. I'm gonna order me a 2ply Rage X or either a tighter double denim shirt after the first of the year.

nice, I wanted to send you my overkill but after talking to you I realized it wouldnt fit, I couldnt get it up my arms and that was my problem, and yours are bigger than mine. I liked the rage x, probably stops like a denim but has way more top end carry over. I bet you could put another 50 lbs on your bench with the right shirt.

missed posting for a couple weeks. I have taken 500 again in the shirt a couple weeks ago after smashing 475 off a one board. came up good and hit the rack and had to stop. Good press though.
now on to today
1/16/11 ME bench
barx10x2
135x5
185x3
225+1 chain (each side 20lbs ea.) x3
225+2 chainsx3
265+2 chains x2
275+2 chainsx1
295 + 2 chains x1
315+2 chains miss. good run though, big pr with chains. Felt very strong.
275x6

On to floor press, all paused on the floor
225x6
275x3
315x2 with a little help on the first and more on the second lol.
Dips
bodyweight (239)x8
BWx5
BW +1 platex6
BW +2 platesx1
I have never even done a weighted dip before so Im psyched

Dips make my elbows angry.

dips made everything angry yesterday, i have never done them weighted and am still surprised, especially when you figure im 245 in clothes

1/19/11
had a good day yesterday. was supposed to be light speed day, then when half of the gym was gathered around me and my training partner Rob we ended up a little heavy.
warm up barx10
135x5x2
225x3
we took a black band and stretched it under the bench and hooked the ends over the bar. all sets from here are with black band. with the bar in the rack and the band hooked, Rob at 215 could stand on it and be supported.
135x3
185x3
225x3
275x3 3 board
315x1 4board
315x1 4 board, with a little help.

tricep pressdowns, one handed
100x9x3
overhead tricep extensions
140x15x3
reverse curls (ez curl attachment from high cable for triceps)
100x10
stack 180 maybe x9x2

bench day. Did a lot of liftoffs today and cut off some lifting because I was sore from lifting off.
barx10
135x8
185x5
225x5
275x5
315x2
335x1 needed a little bump a few inches off the chest
back to 315 to try a double, first good, needed help on the second.
315x5 off 3 board.

That was about it.