6/2 Dynamic BP & 6/3 Max Effort Sq/Dl

[Ermantroudt]

6/2 Dynamic Bench
1. EZ Bar Curls: 90x4x10
2. Dynamic BP: 115 & 3 Sets of Chainx8x3
3. JM Press: 115x4x10 I think this was closer to a Paul Dix press, as when my forearm touches my bi, it is about an inch or two off my chest.
4. Over Head Press (Seated): 115x4x10
5. Bob Y Rows: 165x3x8

Out of time and energy

6/3 Max Effort Sq/Dl
1. Pin Pulls (Third Hole, one lower than last week) 315x1, 365x1, 405xMissx2, 385x2x1, 405x1 I need to spend more time with my mind. The last set was done with my training partners loading the bar and I never looked at the load. In fact, after walking to the bar, I closed my eyes. I will recover what JM had to say in PLUSA and MM.
2. Glute Ham Raise: 45x5+5, 45x8+3, 45x8+3
3. Rev. Hypers (Long Strap) 210x3x15
4. Chain Loaded Leg Lift: 1 Chainx3x12, 2 Chainsx2x12

Ermantroudt

[tommybono]

Señor Ermantroudt,

May I ask what weight division you are?

Funny, we bench and pull about the same, but your bicep curls crazy high! I only bicep 3 sets of 10 with 55lbs. I think I have made much neglect with biceps. I feel them tremble when lowering bench. Will work.

Gracias!

[tommybono]

Wait, you dynamic bench with chain. That change everything. I must buy chain. And jumpstretch bands too (minibands specially for my posterior delt work).

I realize you probably meant kilos as well. My humblest apology to assume.

[Ermantroudt]

I am a 6'3", a 242, and I lift in the AAPF/APF. I am using the chain for a break from the bands. I will go back to bands in two more weeks. Those are pounds, I lift in the United States, so I still use pounds as my standerd weight measure.

Ermantroudt

[tommybono]

I see. What is the difference of AAPF and APF? What is the additional A?

Bands. I need bands most terribly.

BTW have you tried the 100 rep tricep hell sir? It is catching vogue.

[Ermantroudt]

"I see. What is the difference of AAPF and APF? What is the additional A?"

The extra A means the Fed is drug tested, and for Drug Free lifters.

"Bands. I need bands most terribly."

Agreed, they are one of the best training tools I have ever used.

"BTW have you tried the 100 rep tricep hell sir? It is catching vogue."

I use the 100 reps with a pink band 5 days per week.

Ermantroudt

[tommybono]

FIVE DAYS PER WEEK?!?!?! That is one set, or ten sets of ten (thereabouts)? My, these people are amazing.

[Ermantroudt]

"FIVE DAYS PER WEEK?!?!?! That is one set, or ten sets of ten (thereabouts)?"

I skip the day before BP days, and do in the evening of the days I train, it is not too much work. I perform one set of 34, and two sets of 33.

"My, these people are amazing."

I am, at best, a very average lifter.

Ermantroudt

[tommybono]

I believe it is work ethic that is amazing not results. Results come sooner or later. But work ethic is something that any lifter better kill for quickly.

God bless you señor. May we grow strong.