ME Upper

[kingc_79]

-3 board press--- up to 2rm--- 255lbs
-incline bench---- 3 x 8 165lbs
-push press-- 4 x 4 155lbs
-u/h rows(hands on edge of smooth) 3 x 8 135lbs
-shrugs ----- 4 x 4 225lbs
-face pulls w/bands ---- 5 x 5

grip
-curl bar hold(hold bar vert. by one end) w/15lbs + bar 25 sec ea hand
-sledge ham face smashers 2 x 3
-ivan gripper 2 x4 w/20sec hold on last rep

 

[Cuthbert]

well done mr chad... well done

 

[kingc_79]

thanks man...im tryin to bring up the lower part of my bench some. i loved the close underhand rows. need to improve my ohp also.

 

[Cuthbert]

Keep working the heavy push presses. The only reason I have a decent overhead is because I SMOKE the weight off my shoulders with my legs.

Learning to jerk will do wonders as well....

 

[kingc_79]

hopefully one of these days ill get that down...just dont think im coordinated enough for that

 

[JOKER47]

Looks good, man.

Which band(s) are you using for the face pulls?


Joker

 

[IronLion]

nice workout....I like the sledge hammer work...that is some good stuff

 

[kingc_79]

thanks guys....
joker: i use the minis doubled over right now till i get some light bands.

yea...i love the sledge workouts...just started doin them...had to have something for wrists and just started lookin around in the garage till i found somethin..keepin that from smackin your face will sure get you to build your wrist strength.

 

[b fold the truth]

yea...i love the sledge workouts...just started doin them...had to have something for wrists and just started lookin around in the garage till i found somethin..keepin that from smackin your face will sure get you to build your wrist strength.

I remember seeing Cheese do these at Wal-Mart at 1:00 AM after having MANY beers...

It was the same night that he bought a plunger and stuck it on his head...

Good job man...

B True

 

[kingc_79]

thanks man....wish i couldve seen that one...that wouldve been a classic

 

[JOKER47]

joker: i use the minis doubled over right now till i get some light bands.

Thanks man. I can't wait until mine arrive........



Joker

 

[kingc_79]

i'm hopin i can order some lights here really soon to use w/squats and bench..i really like the chains tho...gonna be hard parting w/them to try bands out.

 

[JOKER47]

i'm hopin i can order some lights here really soon to use w/squats and bench..i really like the chains tho...gonna be hard parting w/them to try bands out.

I said screw it, and ordered the whole set......

I am really looking forward to them for box squatting.....

 

[kingc_79]

i would but it will be a long time b4 i will be able to use the last 2 sets

 

[JOKER47]

i would but it will be a long time b4 i will be able to use the last 2 sets

Me too, on box squats. But I plan to use the larger bands and incorporate reverse band deadlifts, finally.


Joker