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Thread: My Training Journal AC

  1. #81
    Join Date
    Nov 2005
    Posts
    342
    first thing I would like to say is my new training partner is a total flake .We have lifted twice together and both times I had to change to different days because he cant pull his head out to get to training on time ,And today he was a total no show .So last week Atleast he showed up to give me a hand off .He dosent have a clue on how to spot .I totaly dumped the weight last week on the pins because he wasent watching what I was doing it gos on and on .Last week 350 on bench was just a mess and I lost it on the racks .Today things are different . First I made some adjustments to my shirt ,Basicly I rolled my sleeves up to get more support to my bis (remember I told you guys my bis were hurting really bad )So this little fix gave my bis the support they needed to bench with zero bi pain .The other thing is my set up in the rack.I do everything my self so the hand off has been a real challange .Today I learned how to get set up tight with a great arch and be able to take weight all by myself in the rack .And last Im really starting to feel the grove of this shirt and its only lockout strength thats starting to hold me back .Now I have a long way to go with learning my shirt but as of now Im getting about 50 solid Ibs and that number just keeps going up each week as I do more shirt work .


    Saturday 7-1-6 upper bench /shirt work

    Pinky on rings raw
    bar x15
    95x15
    115x8
    135x8

    Added 4 Brd Pinky on rings
    185x5
    225x5
    245x3
    275x3
    315x1

    Added shirt
    225x5 no touch
    245x5 no touch
    275x3 no touch
    pulled shirt up to try to get lighter weight to touch
    315x1 was very hard almost did not lock it out .Said to my self better bring shirt down a bit boy ,and hit that crap again .
    315x1 xsmoke show almost touched still had shirt up high on the collar but lower than the last set .Went up like a shot gun bam
    335x1 very hard said to my self my shirt feels lose in the bis so here is were I rolled them up .I also thought if I want the 350 bad enough I better get a little more support so I pulled shirt down some more .

    and Bam 350x1 x smoke it was strong .I even hit the stinkin post on the way up and still lockout strong .

    And I finished up mu shirt work wirh some drop sets here
    315x5
    275x5
    225x15

    I was so tired and my tris have never felt like they did when I was done benching but I still had more work ahead of me yet .

    Pushdowns
    110x20
    100x20
    90x15
    80x15 this just goes to show how tired my tris where right here

    Lat raises 4 sets
    Hammer curls 4 sets

    Starbucks x1 Americano nailed it

    Geting stronger .Thank you Lord nice workout

  2. #82
    Join Date
    Nov 2005
    Posts
    342
    Tuesday Tha fourth of July !! No Raw bench work for me today so I worked on some other stuff .

    Pulldowns
    100x12
    110x12
    120x10
    130x10
    140x10

    Hypers
    BWX12
    BWX12
    BWX12
    BWX12

    BB Rows
    95x15
    135x12
    185x10
    205x10

    Face Pulls
    50x20
    80x20
    100x20
    120x15

    Lat rasies (going light )
    15x10
    17x10
    20x10

    DB Hammer curls
    22x10
    30x10
    35x10

    Pushdowns (going light )
    60x21
    70x21
    80x21
    90x21

  3. #83
    Join Date
    Nov 2005
    Posts
    342
    Raw pinky on ring

    Bar x15
    95x10
    135x5
    185x3

    Added shirt
    225x3
    275x3
    315x3
    345x1
    365x1
    385x1 (Total smoke show)
    405 xvery bad miss felt like 800 Ibs
    resetup

    405x1 (Nailed it )

    Pushdowns
    110x30
    120x20
    130x15
    140x15
    150x10

    Lat raises
    17.5x10
    22x10
    22x10
    22x10

    Reverse cable crossovers
    20x10
    30x8
    20x10 (light rotator stuff)

    Hammer curls
    30x10
    32.5x10
    35x10
    22x8

    Subway foot long plus starbucks moca frapachino .Anthony

    NEXT UP 500 BABY


    Thank you Lord for the 405 and keeping me safe and health!!

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