Training Board Monthly PR post

[DBCooper]

A couple weeks ago 385 floor press with 3 chains per side, this week 320 with 5 chains per side and almost got 350 ! gonna be a good meet.

 

[JDarty6173]

Awsome DB.. Last time I did Floors with chain I nearly blew a nut hitting 305 with 2 Chains per side.. Do you know what your attempts will be yet?

 

[coolcolj]

High Bar Full Olympic Back Squats (rock bottom)
245lbs 2x4

Pretty crappy session today - spark plug was not firing

High Bar Full Olympic Back Squats (rock bottom - no belt)

250lbs x 2 - stopped the set after the 2nd rep

 

[JDarty6173]

10/04/02 - 36" Chain Suspended GM's w/ 2 Sets of Double Choked Mini Bands - 345 pounds
(Previous Best was 315 w/ 1 Set of Choked Minis)

New PR in Todays ME Squat/Deadlift workout


10/25/02 - 36" Chain Suspended GM's w/ 2 Sets of Double Choked Mini Bands - 355 pounds

 

[coolcolj]

22/10/02

some PRs today - none of em to failure

Clean Grip Upright Row
120x6, 125x4, 130x2
Paused set - 3 sec pause at bottom
100x6

Overhead Press
These are cleaned up from the hang
120x6, 125x4, 130x2
Paused set - 3 sec pause at the bottom
100x6

27/10/02

Clean Grip Upright Row
125x6, 130x4
left arm weaker, bar was keeling over on that side

Overhead Press
One clean from hang and then the presses
125x6, 130x4

Dual Dumbell Curl
50lb dumbell x4 - failed
40lbs x6

Dual Dumbell Decline Tricep Extensions
5 holes angle setting
50lb dumbell x4
40lbs x6

 

[coolcolj]

25/10/02
Pretty crappy session today - spark plug was not firing

High Bar Full Olympic Back Squats (rock bottom - no belt)

250lbs x 2 - stopped the set after the 2nd rep

28/10/02

Changed my split, so my legs have not fully recovered from last session, but still supercompensated enough to make some gains

High Bar Full Olympic Back Squats - No belt and rock bottom
250lbs x3

4th rep was too slow of the bottom dumped it into the pins
Much higher overall bar speed than last session

Paused Set - 4 sec pause at bottom
225lbs x3

Romanian Deadlifts
195lbs x6

Slightly bent knee Stiff Legged deadlift
185lbs x6


Heh some football player commented to me how "phenomenal" my box jumps (20-24inch box I think) look, his words.
I don't bend my legs much, maybe 3 inches at most and land ontop with straight legs and with 3-4 inches to spare.

Wish I could get some taller boxes though. I just use whatever I can find in the gym.

I should vid cap some box jumps next session

 

[coolcolj]

None of these to failure - this week is a deloading microcycle so no fancy pause sets

24/10/02

70 Degree Barbell Overhand Grip Rows
215lbs x 6

Weighted Chins on a power rack
22.5lbs x 6

Bench Press
195lbs x 6

And so the poundages roll on up

30/10/02

70 Degree Barbell Overhand Grip Rows
220lbs x 6
200lbs x 6 - Paused set - 4 sec pause at the bottom


Bench Press
200lbs x 6
185lbs x 6 - Paused set - 4 sec pause at the bottom


Weighted Chins on a power rack
25lbs x 6
15lbs x 6 - Paused set - 4 sec pause at bottom
murder on the forearms!

Towel chins BWx7

 

[JDarty6173]

great job Cool..that's what is all about bro

 

[coolcolj]

27/10/02

Clean Grip Upright Row
125x6, 130x4
left arm weaker, bar was keeling over on that side

Overhead Press
One clean from hang and then the presses
125x6, 130x4

3/11/02

Overhead Press

These are cleaned up from the hang then I rep out on the presses
130x6, 135x4, 140x2
Paused set - 4 sec pause at the bottom
105x6


Clean Grip Upright Row

130x6, 135x4, 140x2
Paused set - 4 sec pause at bottom
105x6

flipped the order around this week, feeling very solid!

 

[Parabellum]

This is after my 1st Westside 9 week basic program.
July 24, 2002:

Bench: 335
Squat: 405
Deadlift: 375

Second Westside 9 basic week program,
Nov 4, 2002:

Bench: 365
Squat: 425
Deadlift: 405

I hurt my glute/ham over a month ago and I could not go any higher without it hurtiung too much on the squats and deads, I only wonder what could have been.