2/54 BW: 273
Kettle Bell swings 3x10
1a. GHRs 3x10
1b. Weighted side bends 3x12
2a. Rotational Abs with purple band 3x10
2b. pull down abs 3x10
time to go throw!!
| | Posted by Big_Kev at 9:10 AM - | |
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Straight bar deads from the floor
135x5
245x5
315x5
365x5
405x5
455x5
475x3...couldn't quite get to the fist full.
then 405 for a few singles
Olympic Squats:
245 5x5
Green band hamstring curls
3x20
Low row fat bar RDLs
3x10
Now it's time to practice... Goooood times
| | Posted by Big_Kev at 9:06 AM - | |
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Bench:
bar x 10
135 x 10
added one chain 2x3
added two chains 2x3
added three chains 2x3
added four chains 2x3
added five chains 2x3
added six chains 2x3
1a. 15 push ups x 3
1b. 5 pull ups x 3
2a. Hammer curls + press 2x10 with 40, 35
2b. Purple band face pulls 2x20
| | Posted by Big_Kev at 1:19 PM - | |
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Hamer, Rick and I took a trip down to the strip to workout at Celli's Fitness which was awesome.
Squatting out of a MONOLIFT which was sweeeet
bar (55# squat bar) x 5
145 x 3
235 x 2
325 x 1
375 x 1
415 x 1
Added Metal Ace Pro Briefs
415 x 1
465 x 1
505 x 1
525 x 1
Added Blue Reverse bands (there was no tension at the top at all for me)
525 x 1
575 x 1
Then we waited around for a rack to do some deads which was fine because I got to watch Ryan Celli pull just under 800# with reverse bands about as fast as I pull 400: he was FLYING fast.
Then it was our turn
Reverse band deadlifts (again there was no tension at the top for me, I guess that's what I get for lifting at a gym who's owner is about 5' 7")
225 x 5
315 x 2
405 x 1
495 x 1
545 x 1
585 x 1
635 x 1 (Called for a hitch at the top... My judge is just jealous)
655 x SLOWEST half rep of all time this rep gave me a head ache for the rest of the day
RDLs
225 4x10
Then we pushed the prowler up and down an alley in the middle of the strip AWESOME
That was it for me, showered and headed over to work
Great time!
| | Posted by Big_Kev at 11:39 AM - | |
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Bench:
bar x 10
135 x 5
185 x 3
225 x 1
275 x 1 (rough)
Added 2 board
275 x 1
295 x 1
315 x 1
325 x 1
335 x miss
Switched to a 3 board
335 x 1
345 x miss
Switched to 2 foams
315 x miss
Then it was time to try out some weight releasers.
225 + 25's on the releasers x 3 x 1
then on the last set I hit 6 reps
Bent over strongman log rows
bar x 10
added greens x 10
added 2 greens x 10
added 2 greens and 25s x 10
1a. Scare crows 3x10
1b. tricept push downs with purple band 3x20
2a. GHR abs 2x20
2b. Preacher Curls with Red plate 2 x 10
| | Posted by Big_Kev at 10:31 AM - | |
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