Some pr's and a little puke

[Lord_Suston]

Well today was my chest/bi day normally but since Dardenfest is coming up i have turned into a dynamic chest/bi/grip day.

Speed Flat bench 215 10x3* (30lbs jump) I needed to take a longer break on my 8 and ninth set but the lockout was good once I got the bar a little lower on my chest. speed was good most reps were at ful lockout in about .5 sec

Incline 205 2x8 working on form with a second [pause at the bottom. This was tought since I was fryed from flat bench but I got all the reps and a massixe as well

Seated Camber bar military. 175 2x8. I use the camber bar so i stay nice and straight and get a deeper stretch at the bottom. Plus with the cuurve in the bar it work on my stabalizers since I have tpo balance a little more. decentt speed

Hammer curls seated 65 2x10*
Ez-curls 40/each side 3x8 god I really hate doing bicepts I feel like I should be 140lbs soaking wet and read weider mags

Farmers 150 each hand 2x30 feet, I used two ez curl bars I had to deadlift them off the floor at least 4-6 times each set because I couldn't get them balance. speed was good.

Thick bar shrugs 135x10, 225x10, 225x10, 245x10 these were good grip felt tight and trpas feel torn up right now.

A good day still hot as hell in my gym. started puking out the window after the farmer's

 

[Exodus]

good workout bud, solid........ looks like your going to be prepared for dardenfest........ i just hope i am too.

X

 

[slobberknocker]

Karma for puking.

 

[Devastation]

good work

 

[Lord_Suston]

good workout bud, solid........ looks like your going to be prepared for dardenfest........ i just hope i am too.

X

I know you will be... and you got an edge on me you got Trinity in your corner you lucky bastard . me and my gril are fighting over this comp

took the speed bench idea from you, good shit BTW

 

[PolishHammer1977]

Good luck man as always.

Tearing shit up like you should be. And for the lady, just say please

 

[Scotsman]

Well I for one am dissappointed with you....









Only a little puke

Good work man keep it up.
Cheers,
Scotsman

 

[SofaGeorge]

This is the first time I've given out puke green instead of PR green.

 

[Zander1983]

What % of your max is that speed bench, b/c it seems a little high?

And well done on another great workout

 

[b fold the truth]

A thought on your grip. Load up the bar to say 315-405 and do double overhand grip timed holds for as long as you can. Don't lean back either...make it hard. You need to learn to work through the hand pain for the hercules hold...and know how far you can really push yourself...

B True

 

[Thaibox]

A good day still hot as hell in my gym. started puking out the window after the farmer's

Beautiful. Brings a tear to my eye

 

[Lord_Suston]

What % of your max is that speed bench, b/c it seems a little high?

And well done on another great workout

I thought it was supposed to be 50-60%. the thing is I I always do incline first so when i get to flat I am shot. but a few months back I tryed flat first and got 335x5, so that was roughly 90% max so my max should be 368 or so and 184 is 50% so 60% is 220. all in all it felt good so what the hell.

 

[Lord_Suston]

A thought on your grip. Load up the bar to say 315-405 and do double overhand grip timed holds for as long as you can. Don't lean back either...make it hard. You need to learn to work through the hand pain for the hercules hold...and know how far you can really push yourself...

B True

I'll try that tomorrow thanks for the tip

 

[PolishHammer1977]

Keep torturing yourself.

I know it's paying off.