9/12 Maximum Effort BP

[Ermantroudt]

1. Floor Press: 45x3x5, 135x3x3, 155x3, 175x3, 195x3, 225x1, 240xMissx2 Made a 5lb Pr last week, But missed another 5lb PR jump this week. Weight did not feel as light today as it did last week, but that might have something to do with the 12 hour work days.

2. V-Bar Pressdowns: 90x8, 6, 5, 5 I'll need to hit the light band pressdowns tonight for some more volume

3. Chest Supported Rows: 125x6x10
4. Shoulder Superset: 20'sx2x10 For all three heads
5. Leg Lifts: 4x10 I am still sore from my Monday ab work: Spread Eagle sit-ups on a bench (If you are tall enough, you can lower your upper body past paralell): 100x3x10, 145x10 I was sore from my belly button to my knees

Ermantroudt

[xxxl83]

Erman,

Looks good so you did as much as last week and you were working 12 hr days I'd say you did pretty good.

What are you trying to raise your GPP with the 12hr. days? j/k

xxxl83

[Cubanito17]

way to go man. GETTING STRONG.

[Ermantroudt]

Actually, the long work days do raise my GPP, I am professional sports turf manager. We do lots of walking with a weighted object (turf painter) and plenty of dragging and carrying. It has allowed me to train my extra movments at a level not usually displayed by someone of my strength level.

Ermantroudt

[xxxl83]

That's an added bonus. They say the some of the Fins are great deadlifters because of the logging they do for a living.

xxxl83

[powerlifterjay]

Good job man you get stronger every week!! Cool Job too.

[MiniOkie]

Hey Ermantroudt-

Do you consistently hit PR's on this exercise? Its one of my fav's, but I never can seem to top my numvbers when using it for 2 week cycles.

Be glad when my shoulder heals a bit so I can get back to these.

[Cubanito17]

mini if you mean every 2 weeks you do them I would do them once every 5 or 6 weeks they're many Diff ME excercises to do instead I mean i love 3 boards for some reason and declines but I only do them every 6-7 weeks. PLUS you get a better feeling when you come back 6 weeks later and you broke your old PR by like 20+lbs(well in my case anyway so far, i'm stil young)