G-REX Training Log

[G-REX]

Dynamic Squat

Warm Up
treadmill
stretching

SSB (below parallel box, briefs(first time in four weeks, HELL YES!!))
bar x 8 x 2
155 x 5
245 x 2
295 x 2
335 x 2
385 x 2
425 x 2 x 5 sets
475 x 1
515 x 1
565 x 1
605 x 1
655 x 1
700 x 1

Stopped there, hit this with room to spare, probably good for 730-740.

Romanian Deadlifts
205 x 5
295 x 5
385 x 5
475 x 5
545 x 5
575 x 5

GHR
4 sets x 10 reps

Cable Side Bends
#15 x 12
#16 x 12 reps x 2 sets

Shrugs
135 x 12
185 x 12
225 x 12
275 x 12

Kettlebell Swings
75 x 12 x 2 sets
106 x 12

Done, felt good to get back in the briefs, even if they are 4 years old and worn!!!!! Hips needed the break.

[Pixie]

Stopped there, hit this with room to spare, probably good for 730-740.


At least... Great speed tonight.

Glad you're posting your log here now. :kiss:

[Big Sky Guy]

Glad to see your log G!

[G-REX]

Thanks Big Sky, glad to be here!

[P Bo]

I'll be checking in on your log too. Glad you are posting...thx!

[G-REX]

Thanks BM, feel free to comment, I'll take whatever feedback I can get.

[Ulter]

Great day in the gym. I can't wait to read more. Thanks for the log.

[G-REX]

Thanks Ulter, and thanks for having me on the board.

[G-REX]

Dynamic Bench

Warm Up
treadmill
elliptical
stretching

Speed Bench to a 1 Board (pause on the board)
bar x 2 x 20
Bar + 80 lbs of chain x 5
95 + 80 lbs of chain x 3
135 + 80 lbs of chain x 2
185 + 80 lbs of chain x 2
225 + 80 lbs of chain x 2
Above is the warm up, actual speed work is next(all sets paused on the board for a 1 count):
255 + 80 lbs of chain x 2 reps for 1 set at wide, neutral, and close grips
285 + 80 lbs of chain x 2 reps for 1 set at wide, neutral, and close grips
305 + 80 lbs of chain x 2 reps for 1 set at wide, neutral, and close grips
After the speed work I did some work ups to the chest:
335 + 80 lbs of chain x 1
365 + 80 lbs of chain x 1
405 + 80 lbs of chain x 1
All the works ups were fast and clean, no stalling and no grinding.

Football Bar Presses(close grip)
135 x 8
185 x 8
225 x 8
275 x 8 x 2

One Arm Low Cable Row
stack x 12 x 3 sets

Rear Delt Raises
10 x 15
12 x 15
15 x15
20 x x12

Bicep rehab
Wrist rehab
Thats it, speed felt better today than it has in quite some time. Wrist and hand are getting better each week.

[Iron Island]

It great to have another powerlifter on the board!

[claire]

It great to have another powerlifter on the board!

^^^^ Great to have you here!

[G-REX]

Thanks Iron, I agree. Always nice to be able to get feedback from others in the sport, definitely a big help.

[G-REX]

Thanks Claire, my fiance has told me alot about you. Keep up the good work! Oh, and I'd like to personally applaud your decision to change feds!

[Nick]

G you are a true monster with the weights and you must be a lucky man too, to have found such a great wife! Welcome aboard bro, I look forward to following along.

[G-REX]

Max Effort Squat/Deads

Warm Up
treadmill
stretching
lat pulldowns


Rack Pulls(pin #4, just below the knees)
bar x 12 x 2
135 x 3
245 x 3
335 x 3
445 x 3
495 x 3
545 x 3
595 x 3 Used over/under grip to this point and my bicep didn't give me any trouble.
635 x 3
675 x 3
715 x 1
745 x 1
775 x 1
805 x 1

Powersquat
12 plates x 8 reps
14 plates x 8
16 plates x 8 x 2 sets

GHR
4 sets x 12 reps

Face Pulls
Mini x 3 sets x 15 reps

Hip Abduction Machine
Stack x 3 sets x 12 reps

Hi Adduction Machine
#14 x 3 sets x 12 reps

Allen Core Wheel
alternate 5 pike with 5 knee ups x 3 sets

[G-REX]

G you are a true monster with the weights and you must be a lucky man too, to have found such a great wife! Welcome aboard bro, I look forward to following along.
Thanks Kabeetz, much appreciated and yes she is absolutely wonderful!

[GTLifter]

Max Effort Squat/Deads



Hip Abduction Machine
Stack x 3 sets x 12 reps

Hi Adduction Machine
#14 x 3 sets x 12 reps




huh?

[mr sinister]

im going to be following this log in detail..glad to have you here bro

[GFH]

huh?


All the cool kids are doing it man

[GTLifter]

well around here all the cool kids smoke meth but I'm not that cool....







srsly though, what is the purpose of using the yes/no machines?

[bigdamray]

Strong as an Ox Greg!!

[RagingBull666]

srsly though, what is the purpose of using the yes/no machines?Yes/no's are great for all those little muscles we don't work very much at all. It can add incredible stability to your inner and outer hips. I do them with bands and they make a huge difference. SS, RB

[GFH]

:werd:

I find the adductor machine helps my inner hips a lot, especially since I tweaked my hip raw squatting 6-7 weeks ago. high reps gets some blood flowing in that region and helps to strengthen it.

Abductor work, in my opinion, is critical to squatting... when you are spreading the floor in tight gear, you are using those muscles to keep your knees out.

[GTLifter]

well it's also a good excuse to go mingle with the sorostitutes over in the machine section...just might have to add it in...

[RagingBull666]

well it's also a good excuse to go mingle with the sorostitutes over in the machine section...just might have to add it in...THAT is the "other" reason for doing them.

[Pixie]

:werd:

I find the adductor machine helps my inner hips a lot, especially since I tweaked my hip raw squatting 6-7 weeks ago. high reps gets some blood flowing in that region and helps to strengthen it.

Abductor work, in my opinion, is critical to squatting... when you are spreading the floor in tight gear, you are using those muscles to keep your knees out.

Very well said, GFH. Only thing I'd add, not that you 3 need it, is that by using the abductor/adductor machine, you are keeping the smaller muscles healthy and preventing them from shutting down due to stronger glutes. And, with the adductor machine, you are getting a better balance in your hips because of the general overuse we do with abductors. Muscle balance is key to staying healthy.

Another good exercise for this is the 4-way hip... a bugger of an exercise.

[G-REX]

Yep Drew, the hip ab/addy machine actually has a purpose for us besides just a good place to set your gear down for the duration of your workout! I use it to help maintain balance in my hips and help with recovery. It seems to be helping with my ability to open the hips and spring load the accent coming out of the hole. Damn, that kinda sounded nasty when I reread it!

[G-REX]

Max Effort Bench

Warm Up
treadmill
stretching

Floor Press(ring finger on the rings, pinkies is just a touch to narrow for me)
bar x 20 x 2
95 x 8
135 x 8
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 Felt my pec pull on the first rep, I was supposed to do a triple so I just loaded up the triceps and finished the set. The set was still easy but decided to shut it down there. Better to miss a workout or two as oppossed to several weeks.

Dumbell Skullcrushers
40's x 10
45's x 10
50's x 10
55's x 10
60's x 10
65's x 10
70's x 10

Slow motion Seated Overhead Dumbell Press
55's x 8 reps x 4 sets
Can't tell you how irritating it is to me to have to intentionally lift a weight slowly!!!!! I'm a powerlifter, mass x acceleration=force!!!!!!!

Bent Over Rows
205 x 10
225 x 10 x 2
255 x 10

Hammer Curls
20's x 12
25's x 12
30's x 12
35's x 12

Rope Pressdowns
#12 x 2 sets x 20+ reps

That's it. The pec is fine, a little strain. No bruising and no limit to my range of motion. Some ice, a workout off and back to the grind next week.

[G-REX]

Dynamic Squat/Dead

Warm Up
elliptical
stretching
mobility
lat pulldowns


Dynamic Squat:
14'' Cambered Bar Box Squat (below parallel)
bar x 5 x 3
160 x 5
250 x 3
340 x 2
340 + 80 lbs of chain x 2
390 + 80 lbs of chain x 2 x 2 sets
410 + 80 lbs of chain x 2 x 2 sets
430 + 80 lbs of chain x 2 sets x 2 reps
All of these felt ridiculously light and came up fast.

Deadlift Work:
Romanian Deads
135 x 4
225 x 4
315 x 4
405 x 4
495 x 4
555 x 4
605 x 4

GHR
4 sets x 10 reps

Dumbell Side Bends
100's x 10 reps x 3 sets

[Pixie]

Great job, Love. You looked good.

[claire]

Workouts look great. I remember to add in the ad/ab machine for rehab. I needed the reminder. I hate the one at my gym.

[G-REX]

Workouts look great. I remember to add in the ad/ab machine for rehab. I needed the reminder. I hate the one at my gym.Thanks Claire. If you have access to mini bands or monster mini bands, there are ways to use those to do adductor and abductor work. In my opinion, they actually work a little better than the machine; especially if you are pretty flexible. The machines generally have a limited range of motion, but the bands work for anyone. If you don't have access to the bands, you can pick some up for relatively low money at elitefts.com.

[claire]

Thanks Claire. If you have access to mini bands or monster mini bands, there are ways to use those to do adductor and abductor work. In my opinion, they actually work a little better than the machine; especially if you are pretty flexible. The machines generally have a limited range of motion, but the bands work for anyone. If you don't have access to the bands, you can pick some up for relatively low money at elitefts.com.

Thanks G-Rex. That's a great idea. We have bands at my gym. I give it a try tomorrow :)

[G-REX]

Dynamic Bench

Warm Up
kicked soccer ball
stretching
cable crossovers
extensions
pressdowns

Reverse Band 5 Board Press w/pinkies on the rings
245 x 5
295 x 5
335 x 3
385 x 3
445 x 3 added my old training phenom here.
495 x 3
545 x 3
595 x 1 A bit of a scare here. SInce I was doing reverse band, I was working in a rack with an adjustable bench, the bench fucking collapsed on my second rep and I went down to the floor with 600 lbs on top of me!!! Fortunately I was able to hold the position long enoguh for hel pto arrive and pull the weight off me! Thanks guys and gals!!!! Re wrapped my wrist immediately and grabbed another bench and finished my set!! Gottta get right back on the horse right??
595 x 3
645 x 3
695 x 3
725 x 3
775 x 3
Stopped there, I had more in me but I needed to be careful, still nursing that strained pec from Weds.

Dumbell Rows
100 x 8
125 x 8 x 2 sets
140 x 8

Lying Lateral Raises
10 x 15
15 x 15
20 x 15 x 3
Never done these before, really hit the rear and medial delt.

Tri-ceps Pressdowns
#12 x 40+ reps x 2 sets

Cable Curls
#4 x 10
#5 x 10
#6 x 10

Smith Machine Grip Holds
315 x 30 seconds
365 x 25 seconds
405 x 20 seconds

Thats it! Felt good about being able to get some work done despite the pec thing.

[RagingBull666]

WTF G?? That had to stop your heart for a bit!! Strong as ever!! SS, RB

[Beverly McD.]

That was nearly a nightmare come true. I'm glad your were able to get back on the horse. There isn't much more valuable than a good spotter. Buy 'em a cold one Greg! They earned it.

[claire]

Wow! That's pretty scarey. I am glad you are okay and were able to continue to train.

[slimm26]

Holy hell!!!! That is some serious lifting!!! I usually never check out the guy's logs, but I had to check out my Pixie's man! :) You are crazy!!!! Awesome job! Glad to have you! :rose:

[G-REX]

WTF G?? That had to stop your heart for a bit!! Strong as ever!! SS, RBYeah, kind of freaked me out for bit. Not near as much as it freaked out Brad, he's my new training partner. Brand spanking new to heavy work and he was back spotting! Took him a few minutes to calm down, I was already back under the bar and benching when he finally settled down a bit!


That was nearly a nightmare come true. I'm glad your were able to get back on the horse. There isn't much more valuable than a good spotter. Buy 'em a cold one Greg! They earned it.Oh, yeah that was the last thing I was thinking when I started to press then BAM!! The bench collapsed and I was going down with 600 on my chest! Fortunately it hit the blocks we had to set the bench and I was able to just hold it right there until they got the weight off me!!! Good times!


Wow! That's pretty scarey. I am glad you are okay and were able to continue to train.Yeah, definitely scary. No damage done and I finished the workout in one piece.


Holy hell!!!! That is some serious lifting!!! I usually never check out the guy's logs, but I had to check out my Pixie's man! :) You are crazy!!!! Awesome job! Glad to have you! :rose:I'm flattered that you've chosen to check out my log, thank you very much. And it is a pleasure to be here, lots of good people with positive attitudes, very cool and a very refreshing change from a lot of the negativity on some of the other boards.

[Pixie]

WTF G?? That had to stop your heart for a bit!! Strong as ever!! SS, RB


Yeah, kind of freaked me out for bit. Not near as much as it freaked out Brad, he's my new training partner. Brand spanking new to heavy work and he was back spotting! Took him a few minutes to calm down, I was already back under the bar and benching when he finally settled down a bit!

RB, Brad is a little like Bob. Shoot, a lot like him. Walks like him even. He's very mental, but less OCD. Brad was freaked out :eek:, eyes as big as saucers, breathing heavy, shaking his head and letting out the occasional nervous laugh. Like G said, he's new to the crazy heavy lifting, but still a great training partner. He was quick to react, just took him a bit to recover. Thankfully the set up was perfect to help Brad out (not like free weight). The bands, boards and bench set up all worked in everyone's favor yesterday... thankfully.

Way to break in the new guy, G. I know he needed to learn to deal with that stuff, but gee... don't need to risk your health doing it.

NO MORE OF THIS, ok? Please... :ahh: :ohnoes:

[bigdamray]

Dynamic Bench

Warm Up
kicked soccer ballThis proves that you are still gay!!
stretching
cable crossovers
extensions
pressdowns

Reverse Band 5 Board Press w/pinkies on the rings
245 x 5
295 x 5
335 x 3
385 x 3
445 x 3 added my old training phenom here.
495 x 3
545 x 3
595 x 1 A bit of a scare here. SInce I was doing reverse band, I was working in a rack with an adjustable bench, the bench fucking collapsed on my second rep and I went down to the floor with 600 lbs on top of me!!! Fortunately I was able to hold the position long enoguh for hel pto arrive and pull the weight off me! Thanks guys and gals!!!! Re wrapped my wrist immediately and grabbed another bench and finished my set!! Gottta get right back on the horse right??Dude that sux!! I'm glad you weren't hurt!!
595 x 3
645 x 3
695 x 3
725 x 3
775 x 3 You're a monster bro!!
Stopped there, I had more in me but I needed to be careful, still nursing that strained pec from Weds.

Dumbell Rows
100 x 8
125 x 8 x 2 sets
140 x 8

Lying Lateral Raises
10 x 15
15 x 15
20 x 15 x 3
Never done these before, really hit the rear and medial delt.

Tri-ceps Pressdowns
#12 x 40+ reps x 2 sets

Cable Curls
#4 x 10
#5 x 10
#6 x 10

Smith Machine Grip Holds
315 x 30 seconds
365 x 25 seconds
405 x 20 seconds

Thats it! Felt good about being able to get some work done despite the pec thing.
Nice workout brother!!

[Tweak]

Jesus, you are frickin' STRONG!!!!!!!!!!!!!!!! :bowdown:

[GTLifter]

G, I've started using the abductur/adductor machines and can do the full stack for a set of 20 without any problems. I was wondering if I should start using bands so I can increase the load or is this rep range fine for what we are trying to accomplish?


Also, stay safe.

[slimm26]

Dynamic Squat/Dead

Warm Up
elliptical
stretching
mobility
lat pulldowns



Your weightlifting is just off the charts! Pixie has herself one badass man!!! *Note to self...don't piss off big Greg!* :lol: ANYWAYS...I go to the gym 6 days a week and I NEVER see a big man like you on an elliptical! Nice! :Rawk:

[MR. BMJ]

Damn....just damn!!!!:eek:

Thanks for loggin all this, you are a man among boys....damn!!!

BMJ
:bmj:

[G-REX]

Jesus, you are frickin' STRONG!!!!!!!!!!!!!!!! :bowdown:Thanks Tweak,


G, I've started using the abductur/adductor machines and can do the full stack for a set of 20 without any problems. I was wondering if I should start using bands so I can increase the load or is this rep range fine for what we are trying to accomplish?


Also, stay safe.COuple thigns you could do: 1.) slow it down, dramatically slow down the rep and it will make the movement harder and you will feel it more, and I mean slow(3 second minimum on the concentric and 2 second minimu on the eccentric). 2.) Do static holds with the top weight, press the weight then hold it for 5-8 seconds in the contracted position (this is a bit better anyways as that particular exercise emulates pushing your knees out on the squat, a static position if you will), 3.) Yep, switch to bands. 4.) You could try the 4 way hip exercise with a band or leg cuff and weight stack works well(it's a rehab exercise that my lovely bride showed me), blasts the hips.


Your weightlifting is just off the charts! Pixie has herself one badass man!!! *Note to self...don't piss off big Greg!* :lol: ANYWAYS...I go to the gym 6 days a week and I NEVER see a big man like you on an elliptical! Nice! :Rawk:Thank you very much Slimm. I don't spend a lot of time on it, but it does help get me warmed up.


Damn....just damn!!!!:eek:

Thanks for loggin all this, you are a man among boys....damn!!!

BMJ
:bmj:Thanks BMJ!

[G-REX]

Max Effort

Warm Up
treadmill
stretching

Suspended Safety Squat Bar Good Mornings (Narrow stance), a little below the navel so I could work with my training partners without having to constantly change the height.
115 x 5
155 x 5
215 x 3
245 x 3
295 x 3
335 x 3
385 x 3
425 x 3
475 x 3
515 x 1
545 x 1
565 x 1 P.R for this height, left a little in the tank.

Powersquat
540 x 5
630 x 5
720 x 5
810 x 5

GHR
b/w x 2 sets x 8 reps
+25 x 2 sets x 8 reps

Abductor Machine
stack x 3 sets x 12 reps

Adductor
#12 x 12
#13 x12
#14 x 12

That's it for tonight.

[matt1990]

Those are some massive numbers brohah. How long have you been lifting dude?

Matt~

[P Bo]

Thanks Claire. If you have access to mini bands or monster mini bands, there are ways to use those to do adductor and abductor work. In my opinion, they actually work a little better than the machine; especially if you are pretty flexible. The machines generally have a limited range of motion, but the bands work for anyone. If you don't have access to the bands, you can pick some up for relatively low money at elitefts.com.


G-Rex/Claire...have you guys used a stability ball as well? It's a good substitute, all be it an isometric one, and pretty much fits anyone. Just a thought.....

[AWR]

Keep up the work bro!!!

[slimm26]

I swear I come in here everytime I want to see my jaw drop!!! And it does! Awesome job G! :woot:

[RagingBull666]

G, do you start with the bar level below your navel?

[claire]

G-Rex/Claire...have you guys used a stability ball as well? It's a good substitute, all be it an isometric one, and pretty much fits anyone. Just a thought.....

That's a great idea. I have one at home. I need it mostly for my inner thighs so that would be perfect. Thanks :)

[G-REX]

Those are some massive numbers brohah. How long have you been lifting dude?

Matt~I started lifting at the ripe old age of 22, I just turned 36. At first it was in my home, then when I started to get stronger it got to be dangerous to be lifting alone. Moved to a commercial gym and met Johnny May who got me interested in powerlifting, the rest is history. I'm a powerlifting junkie now!


G-Rex/Claire...have you guys used a stability ball as well? It's a good substitute, all be it an isometric one, and pretty much fits anyone. Just a thought.....Never tried that one, I'll have to give it a shot. Thanks Machine!


Keep up the work bro!!!Thanks bro!


I swear I come in here everytime I want to see my jow drop!!! And it does! Awesome job G! :woot:Thanks Slim, muchas gracias senorita!


G, do you start with the bar level below your navel?Not usually. Normally I line the bar up with my navel but my training partners yesterday wanted to go with a narrow stance and I really didn't feel like switching the chains in between all of our sets. They went Sumo and I went conventional, not my strong suit; still whipped both their young asses by 90 lbs!


That's a great idea. I have one at home. I need it mostly for my inner thighs so that would be perfect. Thanks :)I agree, definitely going to give it a shot.

[G-REX]

Max Effort Bench

Warm Up
treadmill
cable crossover
external rotations
tricep pressdowns
stretching

3 Board Press (pinkies on rings)
bar x 10
95 x 8
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3 went to the boards here
365 x 3
405 x 3
455 x 3
495 x 1
525 x 1
545 x 1

Dumbell SKullcrushers
50 x 6
55 x 6
60 x 6
65 x 6
70 x 6
75 x 6
80 x 6
85 x 6
75 x 6

Bent Over Rows
225 x 8
275 x 8 x 3 sets

Seated Dumbell Presses (slow mo)
60's x 8 reps x 4 sets

Wrist and Forearm work

[bigdamray]

Nice work Greg!!

[GTLifter]

I really didn't feel like switching the chains in between all of our sets.

Have you tried hanging the chains over a mono and raise/lower it each set?







COuple thigns you could do: 1.) slow it down, dramatically slow down the rep and it will make the movement harder and you will feel it more, and I mean slow(3 second minimum on the concentric and 2 second minimu on the eccentric). 2.) Do static holds with the top weight, press the weight then hold it for 5-8 seconds in the contracted position (this is a bit better anyways as that particular exercise emulates pushing your knees out on the squat, a static position if you will), 3.) Yep, switch to bands. 4.) You could try the 4 way hip exercise with a band or leg cuff and weight stack works well(it's a rehab exercise that my lovely bride showed me), blasts the hips.



1) Is there a benefit to using bands over the machine? I could always add bands to the machine if that would give me the best of both.

2) What is the 4 way hip exercise?


Thanks.

[G-REX]

Have you tried hanging the chains over a mono and raise/lower it each set?








1) Is there a benefit to using bands over the machine? I could always add bands to the machine if that would give me the best of both.

2) What is the 4 way hip exercise?


Thanks.Yes, I've done them with the chains on the mono, works great. We had alot of guys squatting that day and all the monos were occupied, so we just decided to go in the racks. The bands allow for a greater range of motion, most machines have a very limited range while the bands are pretty much unlimited. If the machine allows for all the range of motion that you have, then that would be good. If you get to the end range and could still go further, then the bands would be a better choice. I'm going to refer you to my lovely, smart, and absolutely wonderful fiance for a description of the 4 way hip. She'll probably even be able to send you some pics of how its done.

[Pixie]

2) What is the 4 way hip exercise?


4-way hip:

Stand on one leg (termed: standing leg). The other leg can have either a band or a ankle cuff attached to a cable machine around the ankle (termed: swing leg). If necessary due to knee discomfort, you can place the band above the knee, but it's better at the ankle. Let's assume you are using a band. I'm sure you're smart enough to figure out the cable machine version too. Attach the band to the rack/mono/pole at about ankle level.

Standing upright, on your standing leg and with your swing leg unweighted, but next to the standing leg, and facing the band attachment. Step away from the band attachment making the band taut and your swing leg is pulled away from the standing leg.

From here, do 1 set of 12-20 reps of hip extension (leg should be slightly behind you). You only have to bring your swing leg in to meet your standing leg, not past (termed: neutral). Best bang for your buck on this exercise is if you can do it without holding on to anything and you keep your swing leg off the ground throughout the set. To start, you may need to use something to help balance you. Also, do them slower rather than quick. Quick is a great balance exercise but doesn't target the hips as much.

After set 1 facing the band, turn 90 degrees so the band is at your side. 1 set of 12-20 bringing your leg into your other (hip adduction), or to neutral.

Turn 90 degrees so the band is behind you now. 1 set of 12-20 reps bringing your swing leg to your standing leg (hip flexion), or neutral.

Turn 90 degrees so the band is running across your standing leg and to the side of you. 1 set of 12-20 reps bringing the swing leg away from the standing leg, or hip abduction (starting position is neutral).

Then repeat 1-2x more. Then switch legs. Do one leg all the way through before switching to the other. Just keep rotating the 90 degrees the whole way.

Anyone I've had do this exercise has initially thought that it was worthless, a girly exercise, or not going be hard enough for them. I tell them to start with a mini band and they look at me like I'm crazy. So far, everyone that's done them right has come back saying that this exercise makes their hips/butt burn... on both sides throughout the entire exercise. It's not as easy as you'd think.

This is a great exercise to throw into the mix if you're doing a lot of training in gear. Since the briefs tend to make the hips/glutes work less, this is a good way to make sure those muscles stay good and strong so that you're not suffering later.

Also, could try monster walks and side steps to target hips/glutes, but these get more of the outer leg than the inner.

I like Big Machine's suggestion of the stability ball. It's great for the inner thighs. I've done it. Not too easy either. I like but also hate doing those with 10 second holds. Ouch...

[G-REX]

Dynamic Squat/Dead

Warm Up

treadmill
stretching
mobility
V-Bar Lat Pulldowns

14'' Cambered Bar Box Squats (below parallel, Titan Boss briefs)
bar x 5
160 x 3
270 x 3
320 x 2
360 + 80 lbs of chain x 2
410 + 80 lbs of chain x 2 reps x 2 sets
430 + 80 lbs of chain x 2 reps x 2 sets
450 + 80 lbs of chain x 2 reps x 2 sets
540 + 80 lbs of chain x 2
590 + 80 lbs of chain x 2
630 + 80 lbs of chain x 2
680 + 80 lbs of chain x 2
Stopped there, had a bit more in me. Singles are next week, so I left some in the tank. I like the Boss briefs, they're super tight on the legs but still loose in the hips. Ken Anderson told me to wear them a couple weeks, then we'd run them down to Longs and have the hips taken in. Should be an excellent pair of briefs once I get the hips taken in.

Romanian Deadlifts (Raw)
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
585 x 3
635 x 3

GHR
4 sets x 8 reps

Dumbell Sidebends
125's x 3 sets x 10 reps

[slimm26]

:eek2::eek2::eek2: :Rawk:

Awesome as always G-man! :)

[G-REX]

Thanks Slim!

[matt1990]

Thank you for the insight G-rex! I sent you another Pm witha couple more questions bro. Its awesome to have oyu here man!

Matt~

[G-REX]

Dynamic Bench

Warm Up
treadmill
elliptical
stretching
dumbell flies
extensions
blah, blah, blah...

4 Board Reverse Band Bench Press (blue, pinkies on the rings)
245 x 8
295 x 5
335 x 5
385 x 3
445 x 3
495 x 3 went to the boards here
535 x 3 added old Phenom here, tried my comp shirt but there was no way I was going to get that light a weight to even touch a 4 board. Hell as it was my training shirt barely got down to 495.
625 x 3
675 x 3
715 x 3
765 x 3
805 x 3

Dumbell Rows
125 x 8
140 x 8 x 3 sets

Laying Side Laterals
15 x 10
20 x 10
25 x 10 x 2

Dumbell Press on stabiltiy ball
50's x 48
50's x 37

Bicep rehab stuff

Tricep Blood work today was Rope Pressdowns
#10 pin x 61
#12 pin x 43

Done!! Lockout felt much better today, and a big congrats to my love Pixie, hit 295 for a triple on a 2 board in her shirt and made it look super easy!!!

[Pixie]

Done!! Lockout felt much better today, and a big congrats to my love Pixie, hit 295 for a triple on a 2 board in her shirt and made it look super easy!!!

Thanks, Honey. I know I could have done more, but I wanted to end on a HIGH!! It felt easier than anything I've ever taken before. Thanks for your help. :kiss:

[GTLifter]

Thanks for the description Pixie.

[matt1990]

Someday! I promise you! I shall surpass you! someday!! Maybe in about 5 to 10 years lol!

Matt~

[Pixie]

Thanks for the description Pixie.

Yep, any time.

[G-REX]

Deload, Iccckkk!

Elliptical
treadmill
stretching
mobility

Lat Pulldowns
200 x 8 sets x 6 reps

Stiff Legged Deads
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

Power Runner
1 plate x 15
2 plates x 15
3 plates x 12
4 plates x 12

Ab Wheel
4 sets x 15 reps

SSB Lunges
bar x 12 steps each foot
115 x 12 steps each foot
155 x 12 steps each foot x 2 sets

Reverse Hypers
2 plates x 20 reps x 2 sets

Have I told anyone lately how much I absolutely despise deloading?? A complete waste of perfectly good drugs, damn it!!!!!

[G-REX]

Someday! I promise you! I shall surpass you! someday!! Maybe in about 5 to 10 years lol!

Matt~You better!! I'm not just going to let you have it though, your going to have to earn it!!!

[Iron Island]

When is your next meet?

[GTLifter]

didn't you deload a couple weeks ago?

[G-REX]

When is your next meet?Next meet is definitely in Nov. But it could be one of 3 different meets. WPC Worlds in Florida, IPA Senior Nationals in Ohio, or the Texas Cup, right here in my backyard. I'm getting married in Oct, so what it may ultimately come down to is timing and funds.


didn't you deload a couple weeks ago?
Yep, goddamnit. Three weeks on, then one off. I don't deload the whole week though, just my max effort days(mon and weds). I used to just deload when I felt I needed it, but with my temperment and personality, I just never thought I needed it until too late. I'd get sick or injured, then be forced into a long term deload. I've decided that if I want to have a longer powerlifting career, I need to take the necessary deloads and give my body the break it apprently needs; even if my mind is screaming at me to pick up or press something heavy!!! This whole aging thing sucks!!!!

[Beverly McD.]

Mike and I will be at Texas Cup, and at Worlds. Hope to see you and Pixie if time/money allows, Greg.

[Pixie]

Mike and I will be at Texas Cup, and at Worlds. Hope to see you and Pixie if time/money allows, Greg.

Oh, I think you'll at least see us at The Cup. Even if neither of us is lifting, I'm pretty sure we'll go to help the 2 guys that train with Greg and support the rest of BAG.

[matt1990]

In time my friend I will! But till then make it hard for me my friend!

Matt~

[slimm26]

:bowdown::bowdown:

:woot::woot:

You go G-Man!!!!

I told Pixie that if you didn't share her with me I wouldn't write her anymore prescriptions...so you better share! :lol:

Pixie...I think G-Man needs and avatar...hmmmmmmm...I'll have to think of something...hubby and G-Man can be special and I'll make them one. :rose:

[Pixie]

Pixie...I think G-Man needs and avatar...hmmmmmmm...I'll have to think of something...hubby and G-Man can be special and I'll make them one. :rose:

I think you're right. ;)

[G-REX]

Just another F#$@&*N deload day!!!!

elliptical
stretching
cable crossovers
extensions

Kaz Press (Nose)
95 x 8
135 x 8
185 x 8
205 x 8
225 x 8
245 x 8
265 x 8
275 x 8

Strict Bent Over Row to the chest
95 x 15
115 x 15
135 x 15
155 x 15
175 x 15
185 x 15
I use the smith machine for this and pull the bar up high into my chest to hit the rear delts, traps and rhomboids. Performed slow, strict and in a controlled fashion.

Laying Lateral Raise
20's x 10
25's x 10
30's x 10 x 2

One Arm Cable Curls facing away from the machine
#3 x 12
#4 x 12
#5 x 12 x 2

One Arm Overhead Tricep extensions
#5 x 37
#6 x 28

Wrist rehab. Thank god that's over, get to lift heavy objects again on friday!!!!!

[G-REX]

:bowdown::bowdown:

:woot::woot:

You go G-Man!!!!

I told Pixie that if you didn't share her with me I wouldn't write her anymore prescriptions...so you better share! :lol:

Pixie...I think G-Man needs and avatar...hmmmmmmm...I'll have to think of something...hubby and G-Man can be special and I'll make them one. :rose::chicken: I don't like to share her, but for you I'll make an exception. An avatar would be sweet! Thanks!

[RagingBull666]

G, what's the purpose of the de-load?

[G-REX]

G, what's the purpose of the de-load?When using the conjugate method, using max effort days, you are maxing out on one exercise for the squat/dead and one for the bench each week. The exercise may not be a squat or pull per se, could be good morning, rack pull, squat, etc...These are heavy lifts that tax the CNS, so occasionally you have to give your body time to heal and recover. Most people recover better by doing some thing, light workouts work well for powerlifters. Nothing over 70%, and generally keep a bar off the back and out of the hands. Alot of trainers also call this "active rest". By actually doing some thing, the blood flows through the body, feeding important nutrients and oxygen to your cells. Thus the healing/recovery process is expedited.

I never used to deload, but as I've gotten older my body doesn't recover quite as well as it used to, so now I've started deloading. It's working well for me so far. Not only does it give the body a much needed break, but it allows the mind and adrenal system to relax for a bit. Both of which get taxed when you do as much heavy lifting as we do. General rule is 1 week off for every 3 weeks on, I don't deload the whole week, just on my max effort days. An un-assisted/clean lifter probably needs to deload more often if they train using a system that maxes out or has a high ammount of volume (the Sheiko system is a good example here), maybe once every third week.

[slimm26]

:chicken: I don't like to share her, but for you I'll make an exception. An avatar would be sweet! Thanks!

I PM'd it to you. Let me know if I did good? :)

[G-REX]

Dynamic Squat/Dead
bodyweight:283 approx. bodyfat:12%

Warm Up
elliptical
stretching
mobility

14'' Cambered Bar Box Squat (below parallel, Boss briefs)
bar x 12
160 x 5
270 x 5
360 x 2
360 + 80 lbs of chain x 2
410 + 80 lbs of chain x 2
450 + 80 lbs of chain x 2
500 + 80 lbs of chain x 2 x 4 sets
590 + 80 lbs of chain x 1
640 + 80 lbs of chain x 1
680 + 80 lbs of chain x 1
730 + 80 lbs of chain x 1
770 + 80 lbs of chain x 1 P.R. for this bar with chains
Stopped there, could have done well over 800, but still not in meet prep yet so I left some in the tank.

Reverse Band Sumo Deadlift-- A little explanation before I delve into my clusterfuck of a deadlift workout, I am still recovering from double bicep surgery and my grip isn't what it shoukd be quite yet. Working on it, but it's not coming back quite as quick as I'd hoped. Then to top that off, I decided in the off season that I would give pulling in a canvas suit a try. This is the first workout since I made that decision.

I set the bands to completely deload at the top, so the weight is all mine at the top.
245 x 3 double overhand
335 x 3 double overhand
425 x 3 double overhand
515 x 1 over/under
605 x 0 missed, bar slipped out of my hands, not cool, not cool at all
605 x 1 strapped up the rest of the way
655 x 1
695 x 0 weight cam flying off the floor, but it came up so quick I got out of position to finish it.
695 x 1 this was better, weight came up fast and got my hips through, good lift
695 x 0 Again, came off the floor fast and got it out of position, by this time I was pissed off, frustrated and just plain out of fucking gas. I'll work on it more next week.

I'm not sure that pulling in a canvas is for me, the weight flies off of the floor, but the floor isn't my problem with the deadlift. I need to focus on my grip and my lockout. The way the weight was coming up, I should be back in the 7's easily, but if I can't hold on to it or lock it out, it doesn't do me any fucking good. Going to keep working at it and give it some more time.

[Iron Island]

How did you tear your biceps?

[G-REX]

How did you tear your biceps?The right one I tore last Sept' boxing one of my training partners. I threw a roundhouse with my arm locked and when he caught it, my bicep tendon just popped. The left one I tore doing rack lockouts in the gym, I only had 715 on the bar. That one I tore in January. That one I realize that the arm just wasn't strong enough to handle the load. I had been pulling with my right hand as my under hand for so long , the left bi just got weak in that position. Then when I had to switch it due to the tear in the other arm, it just couldn't keep up with the demands I was putting on it. They both had to be surgically repaired. I did manage to bench 749 and pull 633 only 17 weeks after having the second one fixed though!

[claire]

Love the new signature and avi :)

[G-REX]

Love the new signature and avi :)Thanks Claire! Slim found the sig line and my lovely bride to be found the powerlifting pic.

[Iron Island]

Damn! Thats crazy, I hope you get back to where you were before the surgery. Tearing my bicep has always been my biggest fear while lifting.

[G-REX]

Damn! Thats crazy, I hope you get back to where you were before the surgery. Tearing my bicep has always been my biggest fear while lifting.
Couple things led to mine. The attitude that I didn't need to train bi's because I'm a powerlifter and they don't do anything important for me. Training them improperly when I did train them, I needed to train them heavy with lower reps to build up the tendon strength.

Squat is better than before the tear, the bench is coming along and should be back to where it was in the next month or two. The dead and the grip issues are the biggest problem to date, but I'll get it back and then some!

[G-REX]

Dynamic Bench

Warm Up
not much really

3 Board Reverse Band Press
245 x 3
335 x 3
445 x 3
535 x 3 added old phenom here
645 x 3
695 x 3
735 x 2
785 x 2
825 x 1 Probably could have done another one, but the bench was slippery and I kept loosing my position

Smith Machine Seated Military
135 x 12
185 x 12
205 x 12
225 x 12 x 3 sets

Standing One Arm High Cable Row
#11 x 10
#12 x 10
#13 x 10
#14 x 10

V-Bar Tricep Pressdown
#12 x 31
#13 x 30

Rope Cable Curls
#8 x 12
#10 x 12
#12 x 12

Done. Pec is starting to get better, just need a little more time then it's back to getting some speed work done.

[slimm26]

:wavey:

[claire]

:eek2: Dynamic using 825lbs :cheer: Looked like a killer workout!

[Pixie]

It was fun handing off to you today. Made me feel useful and strong. :D

[claire]

It was fun handing off to you today. Made me feel useful and strong. :D

Just handing off would be a hell of workout :) Once the guys put on their bench shirts I am only allowed to be board girl or a side spotter :(

[Pixie]

Just handing off would be a hell of workout :) Once the guys put on their bench shirts I am only allowed to be board girl or a side spotter :(

Yeah well... It sounds all special when I say that I handed off to him, but it was a 3-man hand-off. I was the one at the bar, not the sides though. Does that count for anything?

[claire]

Yeah well... It sounds all special when I say that I handed off to him, but it was a 3-man hand-off. I was the one at the bar, not the sides though. Does that count for anything?

It sure does. I'm not allowed to touch the bar unless it is a missed lift. And that is only if there are not 3 males available. Many times I am assigned the task of making sure the butt stays on the bench.

[G-REX]

:eek2: Dynamic using 825lbs :cheer: Looked like a killer workout!LOL. Well, right now with my pec being a little dinged up I'm just doing alot of lockout work instead of my normal speed stuff. With the shirt on and going to boards, I don't even feel the pec and can get some good work done.

[G-REX]

It was fun handing off to you today. Made me feel useful and strong. :DThanks you Sugar, you did great!

[bigdamray]

Looking strong as always bro!!

[Pixie]

Thanks you Sugar, you did great!

You're very welcome.

[G-REX]

Max Effort Squat/Deads

Warm Up
treadmill
elliptical
stretching

14'' Cambered Bar Good Mornings (arched back, wide stance)
bar x 12
160 x 5
270 x 3
360 x 3
450 x 3
540 x 3
590 x 3
630 x 1
680 x 1
700 x 1
720 x 1

Belt Squat
2 plates x 15
4 plates x 12
6 plates x 12 x 3 sets

Leg Extensions
#11 x 15 reps x 3 sets

GHR
+25 x 8 reps x 4 sets

Allen Core Wheel Knee Ups
3 sets x 12 reps

[G-REX]

Max Effort Bench

Bodyweight:281
Warm Up
treadmill
stretching

2 Board Press
bar x 12 x 3
95 x 5
135 x 3
185 x 3
225 x 3
275 x 3
added the 2 board here
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
515 x 1
535 x 0 strained, I think Matt just barely touched it in the middle to get me past the sticking point, finished the lift though.

Kaz Press
135 x 8
185 x 6
205 x 6
225 x 6
245 x 6
265 x 6
275 x 6
285 x 6

Lateral Raise
20's x 12
25's x 12
30's x 12 x 2

GHR band abs
green x 3 sets x 15 reps

Bent Over Rows(strict imto the upper chest)
225 x 10 x 4 sets

Prowler Pulls
90 x 1 set
140 x 1 set
190 x 1 set

Kettlebell Grips
43 lb. x 30 seconds
56 lb x 30 seconds
75 lb x 30 seconds
106 lb. x 30 seconds
203 lb. x 12 seconds

Thats it. Can't pull the bar down on my benches like I normally do and can't really explode into the weight yet. The pec things is getting better, just have to be careful on it before I open it up. Still have 10 weeks until the meet, plenty of time to get my low end strength and speed where it needs to be.

[slimm26]

Good Morning Greg! :rose:

I came in here to read your log looking for energy and motivation for the day. It just made me more tired! :sleep: :lol: Hopefully I will be able to come back in here later in the day and get my pump going!

Awesome workouts though! It still amazes me to see all that you lift within a day! :woot:

[Big Sky Guy]

Looking good man! Excited to see what you can hit at the meet!

[G-REX]

Good Morning Greg! :rose:

I came in here to read your log looking for energy and motivation for the day. It just made me more tired! :sleep: :lol: Hopefully I will be able to come back in here later in the day and get my pump going!

Awesome workouts though! It still amazes me to see all that you lift within a day! :woot:LOL, I hope you get energized and get your workout done!!! Thanks!! I've been told my work capacity is kind of insane.


Looking good man! Excited to see what you can hit at the meet!Thanks BS!!!

[slimm26]

LOL, I hope you get energized and get your workout done!!! Thanks!! I've been told my work capacity is kind of insane.

Thanks BS!!!



Lets just put it this way...Have you ever thought about getting your head checked???? :lol: :rose:

[G-REX]

Lets just put it this way...Have you ever thought about getting your head checked???? :lol: :rose:
Nah, I really don't want to know what's going on up there if I can help it!

[G-REX]

Dynamic Squat/Deads

Warm Up
treadmill
stretching

Buffalo Bar Box Squats(Boss briefs, below parallel)
bar x 12
145 x 5
145 + blue bands x 3 reps
235 + blues x 2 reps
325 + blues x 2 reps
Speed work starts here:
415 + blues x 2
425 + blues x 2
435 + blues x 2
445 + blues x 2
455 + blues x 2
465 + blues x 2
475 + blues x 2
485 + blues x 2
495 + blues x 2
505 + blues x 2
Last set moved just as well as the first one, good speed on all of my sets.

Sump Deads: This week went much better than last week. Figured out a couple of my issues.First, with my bi-cep being the way it is I have to set my underhand grip with the bar out in front of me then pull it into position, worked great tonight. No grip issues tonight. Second, the weights were too light for me to properly pull myself into position when I had the reverse bands set up, went with straight weight tonight and it worked much better. Third, going inside the rack was screwing up my footing, I couldn't get as wide as I normally do for a sumo pull. Went out side the rack tonight and it went smooth.
Canvas squatter with Frantz briefs on underneath
225 x 1 ripped the bar off the floor and almost fell on my ass!!
315 x 1 Again I was pulling myself into position and before I even got pulled into the bar it came flyng off the floor
405 x 1 As above.
495 x 1 First set that felt right. Got my feet set, started pulling my hips into the bar, got my head up and POP the weight just popped off the floor.
495 x 3 singles all felt good
545 x 1 Weight finally got heavy enough that it allowed me to set up properly, pull myself down and take the slack out of the bar.
585 x 1
605 x 1 Hit this easy, had alot more in the tank. Form got off just a little on this one, but still good and still easy.
Grip wasn't an issue at all today, for the first time since I tore my biceps I felt goor pulling Sumo again. Very happy with todays workout.

Power Runner
2 plates x 15
3 plates x 15
4 plates x 15
5 plates x 15

GHR
4 sets x 10 reps

Dumbell Sidebends
125's x 3 sets x 10 reps

Done!!

[matt1990]

Starting lifting up man this next week possibly or maybe the following. I'm excited to give your style of lifting a try brohah. Keep me posted.


Matt~

[G-REX]

Starting lifting up man this next week possibly or maybe the following. I'm excited to give your style of lifting a try brohah. Keep me posted.


Matt~Will do, should have something to you by the end of the week.

[G-REX]

Dynamic Bench

Warm Up
treadmill
stretching
dumbell flies
cable extensions
external rotations

Reverse Band(greens) 5 Board Press (Phenom)
135 x 8
185 x 8
245 x 5
295 x 3
335 x 3
385 x 3
445 x 3
495 x 1
545 x 1
added the 5 board here as well as the shirt
595 x 3
645 x 3
695 x 3
735 x 3
785 x 2
825 x 2
Done. Using a lighter band than 3 weeks ago and I still managed to hit 50 lbs heavier, lockout is starting to come back.

One Arm High Cable Row
#13 x 10
#14 x 10
#15 x 10
stack x 10

Side Press
35 x 10
40 x 10
45 x 10
50 x 10
55 x 10

Tricep Pressdowns with Rope
# 10 x 2 sets x 30+ reps, bloodwork

Done! My day went well and so did H's, she hit 315 for a triple on a 3 board then went on to single 335 easily! Very proud of her!!

Surprised today went as well as it did. Spent all day yesterday at the Europa Supershow handling and handing off for a really great bench meet!

[claire]

825lbx2 - Looks like a hell of a lockout!!!! Congrat!

[G-REX]

825lbx2 - Looks like a hell of a lockout!!!! Congrat!
Thanks Claire!

[bigdamray]

Nice work G!!

[G-REX]

Max Effort Squat/Dead

Warm Up
treadmill
stretching
mobility

Conventional Deadlift off of the 5 1/2'' blocks
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3
545 x 3
585 x 3
635 x 1
675 x 1
705 x 1
725 x 1 P.R.
Absolutely suck at conventional pulling, just not built for it.

Belt Squat
200 x 8
290 x 8
380 x 8
430 x 8

GHR
4 sets x 12 reps

Kettlebell Grip Holds
Alot!!!

[G-REX]

Deload/recovery

Warm Up
elliptical
stretching

Chest Supportd Row
45 x 12
70 x 12
90 x 12
115 x 12
135 x 12
160 x 12

Dumbell Skulls
45 x 10
50 x 10
55 x 10
60 x 10
65 x 10
70 x 10

Machine Shoulder Presses
#12 x 15
#13 x 15
#14 x 15
#15 x 15

Incline Hammer Curls
20's x 15
25's x 15
30's x 15

That's it. figured I would give the pec a little time to heal up. I had decided to do the cup, but after looking at a calender it's not going to work out, going to shoot for the Dec 6th meet down in Beaumont instead. I can get help down there and it gives me the time I need to get some of my deadlift issues unde control and get my pec healed up proper.

[JoeD]

This is a strong ass journal. Good stuff GREX

[G-REX]

This is a strong ass journal. Good stuff GREX
Thanks Joe, much appreciated!

[Beverly McD.]

You can get all the help you need Greg. No doubt.

[Pixie]

You can get all the help you need Greg. No doubt.

Can I get help if I decide to bench or something?

[Beverly McD.]

You don't even need to ask. Absolutely!:rose:

[Pixie]

You don't even need to ask. Absolutely!:rose:

Thanks, Beverly.

[G-REX]

Dynamic Squat/Deadlift

Warm Up
treadmill
elliptical
stretching

Buffalo Bar Box Squats (below parallel, RAAAAWWWW baby!!!)
bar x 12
145 x 5
235 x 3
325 x 2
335 x 2
345 x 2
355 x 2
365 x 2
375 x 2
385 x 2
405 x 2
415 x 2
Done, hips were already kind of thrashed after this.

Sumo Deads
225 x 2
315 x 2
405 x 2
405 + 40 lbs of chain x 2
405 + 80 lbs of chain x 2
405 + 120 lbs of chain x 5 sets x 2 reps
Hips were getting sore before I even managed to finish my sets!

All sets on the pulls and the squats were fast, no strain, every thing was quick and easy tonight.

Power Runner
3 plates x 12 reps
4 plates x 12 reps
5 plates x 12 reps
6 plates x 12 reps

Cable Side Bends
#13 x 12
#14 x 12
#15 x 12
stack x 16

Done. Since I've decided to do the meet in Beaumont on Dec 6th, and not the cup I've gone back to getting some raw work in before I start adding the gear.

[matt1990]

Keep hammering away man your doing awesome!

Matt~

[G-REX]

Dynamic Bench

Warm Up
stuff

4 Board Bench Press with Reverse Green Bands
245 x 5
295 x 3
335 x 3
385 x 3
445 x 3
495 x 3
545 x 3
595 x 3 added Phenom here
645 x 3
695 x 3
735 x 3
785 x 2
825 x 0 missed, threw it into the rack. I felt good and the weights were moving well, just kept loosing some of my focus. On the last one I just blew it up with my chest and didn't fire the tri-ceps, didn't flare my albows and never really got under the weight. Decided to shut it down there, my head just wasn't into it.

I'll probably stay out of the shirt for a couple of weeks and let my arms heal up. I've been in it the past 4 weeks and need a little bit of a break.

Dumbell Rows
125's x 12 x 3 sets

Tate Press
15's x 20
20's x 15
25's x 15
30's x 15

Side Press
55's x 10
60's x 10

Decided to shut it down and go home, need the rest more than the workout.

[G-REX]

Max Effort Squat/Dead

Warm Up
treadmill
stretching

Suspended Good Mornings( Low and Wide, just below the navel)
115 x 5
155 x 5
205 x 3
245 x 3
275 x 3
335 x 3
385 x 3
425 x 3
475 x 3
515 x 1
565 x 0 miss
switched to a narrow stance and raise it to the same navel level
565 x 1 Probably had a little more left in me.

Belt Squat
180 x 10
270 x 10
360 x 10
410 x 10

GHR
4 sets x 10 reps

Reverse Lat Pulldown Abs
90 x 4 sets x 12 reps

Lat Pulldowns
4 sets

[Nick]

Damn bro. Crazy GMing right there, nice job.

[bigdamray]

One day, I will be strong again.

[G-REX]

Dynamic Squat/Dead

Warm Up
treadmill
stretching
mobility

Hips were still really tight from last weeks raw session, takes me a couple of weeks to get re-adjusted to squatting and pulling raw. Just about the time they get adjusted they start getting beat up and I have to gear back up!

Buffalo Bar Box Squats (below parallel, raw)
bar x 12
145 x 10
235 x 5
325 x 2
415 x 5 sets x 2 reps
505 x 2
595 x 2
Stopped there, last set slowed down a bit. My hips are beat up and I could tell I didn't have alot left in my hips and I was scheduled to pull some heavy pulls raw. Shut it down.

Sumo Deads off the floor, raw
225 x 1
315 x 1
405 x 1
455 x 1
455 + 40 lbs of chain x 1
455 + 80 lbs of chain x 1
495 + 80 lbs of chain x 1
495 + 120 lbs of chain x 1
495 x 160 lbs of chain x 1
495 x 200 lbs of chain x 1
Stopped. Probably had one more in me but that was the most weight I've handled with the over-under grip since the bi-cep surgeries and it felt good, no grip issues.

That was it for tonight, hips are absolutely blasted. Felt good about the deads all things considered, only 4 hours of sleep and a long work day before labor day. Hope everyone has a great labor day!!

[G-REX]

Dynamic Bench

Warm Up
stuff

5 Board Press with Reverse Blue bands
245 x 10
295 x 5
335 x 5
365 x 3
445 x 3
495 x 3 added the shirt here
535 x 3
585 x 3
645 x 3
695 x 3
735 x 3
785 x 3
825 x 3

Reps were much better this week; wrists were stronger, speed was better and breathing was better. Floor on which I was setting up was a bit slippery, Scotty had some stickum and that helped out immensely; going to have to pick some up.

Dumbell Rows
140's x 10 reps x 4 sets

Green band overhead tricep extensions
3 sets x 30+ reps

Rope Curls
#10 x 15
#12 x 12
#14 x 12
Done!

[Pixie]

Great job yesterday. You looked really strong and I'm so proud of you.

:ily:

[G-REX]

Deload, ick!!!!

Warm Up
elliptical
stretching

Zercher Squat Harness Squats to a low box (narrow stance)
95 x 8
135 x 8
185 x 8
225 x 8
275 x 8
295 x 8
315 x 8
I like the exercise for what it can do for my posterior chain. We probably need a little better apparatus, this one made me nervous putting 315 lbs on it!

Dumbell Lunges
30's x 10 steps
40's x 10 steps
50's x 10 steps
60's x 10 steps
75's x 10 steps
I liked using the dumbells, felt like I got some good grip work in with the lunges.

GHR
4 sets x 12 reps

Lat Pulldowns
220 x 4 sets x 12 reps

Hanging Leg Raise
3 sets x 5 reps
2 sets x 8 reps
LOL, kinda funny story here. Johnny warned me how much using the Zercher harness blasted his abs, after I got done with the harness my mid back was blasted but I thought my abs were fine, no worries. I did my first set of leg raises and my abs almost cramped up on me they were already so torched!!

Band Pull Aparts
mini x 3 sets x 20+ reps

[G-REX]

Great job yesterday. You looked really strong and I'm so proud of you.

:ily:
Thank you Sugar, couldn't do it without you!

[RagingBull666]

What are these "abs" you speak about??

[G-REX]

What are these "abs" you speak about??Look real hard Bull, I know you've got one!

[RagingBull666]

Look real hard Bull, I know you've got one!
I do have AN ab but you talk of something as if it's plural!! I don't understand!! LOL!!

[Pixie]

I do have AN ab but you talk of something as if it's plural!! I don't understand!! LOL!!

He can use the plural form of the word. He has more than one... without flexing, consistently you can see at least 4... even with a bloat.

You, RB... singular ab... as strong as they are, I wouldn't be surprised if you found more than one if you cut the weight MORE.

[Nick]

Incredible workouts G, keep it up man.

[Iron Island]

I used to do regular zerchers and they killed my abs and lower back. No need for abs after heavy zerchers lol

[claire]

Great workout :)

[G-REX]

Out in the AZ today, big thanks to JR, Zack, Tim, Chris, Amy and JR's family for having me out. You guys are a class act and I really appreciate you letting me train with you today, it's aways a positive experience.

Warm Up
walk
stretching

Competition Free Squats
bar x 8
145 x 3
235 x 3
325 x 3
415 x 3 added briefs here(Titan Boss)
505 x 3 added belt here
595 x 3
705 x 3 I think, can't remember where I stopped doing triples and started singles.
795 x 1
845 x 1
Weights all moved pretty well, I was having a hard time getting down. The briefs were locking up on me pretty hard and I was kind of searching for depth, first time to free squat since Seniors in June. Could've gone up to 900 but decided that my first day back to free squats, I'd keep it sane.

Reverse Band Squat with blue and a green( JR did one and it looked like fun so I figured what the hell)
935 x 1 to a slightly below parallel box

Sumo Pulls
started to pull but shut it down. Got to helping Chris and Zack with their Sumo Pulls and got cold. I've needed to cut it back a little lately so I decided to shut it down.

Everyone looked real good today, I know you've had a tough road back JR but you looked solid today, well done. Tim, your squat looks like it's right on target for Nov. Zack, for having taken so much time off from squatting you looked great. Chris, keep with it young man and you've got a bright future. Amy, keep working your form and your work ethic will do the rest, well done.

[G-REX]

Max Effort Squat/Dead

Warm Up
sled dragging
stretching

Cambered Bar Good Mornings
bar x 10
160 x 5
250 x 3
340 x 3
430 x 3
520 x 3
610 x 3
660 x 1
700 x 1
730 x 1 P.R. at this stance and depth

Zercher Squat Harness
225 x 5
275 x 5
315 x 5
365 x 5
The harness felt like it was going to fall apart on the 365.

GHR
4 sets x 8 reps

Face Pulls
dual minis x 3 sets x 15 reps

Ab Wheel
3 sets x 12 reps

Lat Pulldowns
150 x 3 sets x 12 reps

Done!

[GTLifter]

Solid work G.

Scott should be able to build a better harness, he seems pretty handy with a torch/welder.

[JoeD]

Holy shit. Thats a huge GM!

Get a new harness :D

[matt1990]

Hey I have a question. I had to switch up the days due to the lack of availability for a spotter. But heres the split:

Max Effort Bench - Monday
Max Effort Squat/Dead -Wednesday
Dynamic Bench - Thursday
Dynamic Squat/Dead - Saturday

So, do you think thats enough recovery time?

Matt~

[RagingBull666]

Matt, I'm not G but that is the split we, RIP, uses and we are fine with it. SS, RB

[Pixie]

Solid work G.

Scott should be able to build a better harness, he seems pretty handy with a torch/welder.


Holy shit. Thats a huge GM!

Get a new harness :D

We are and he is going to try.

[G-REX]

Solid work G.

Scott should be able to build a better harness, he seems pretty handy with a torch/welder.Yeah, I talked with Scotty last night about it. He's got alot on his plate right now, some big orders may be coming in soon, so I'm hoping he can get to it in relatively good time.


Holy shit. Thats a huge GM!

Get a new harness :DThanks Joe. I haven't been able to do Zerchers since I tore my biceps and the harness allows me to do them again, forgot how much I missed being able to do them.


Hey I have a question. I had to switch up the days due to the lack of availability for a spotter. But heres the split:

Max Effort Bench - Monday
Max Effort Squat/Dead -Wednesday
Dynamic Bench - Thursday
Dynamic Squat/Dead - Saturday

So, do you think thats enough recovery time?

Matt~It should be fine. Only issue may be that your speed work on Thursday may suffer a little, you're probably going to be a little tired after your max effort lower day.

[matt1990]

I figured that the speed work might suffer, but we'll see. We can only hope for the best broski.

Latz,


Matt~

[G-REX]

Max Effort Upper

Warm Up
elliptical
stretching
cable crossovers
cable extensions

Bodyweight: 283

3 Board Press(ballistic with comp grip)
bar x 12 x 2
95 x 10
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
455 x 3
495 x 1
Thats it on those, first day back so I stopped early.

Incline Nosebreakers on the Smith Machine
135 x 8
185 x 8
225 x 8
275 x 8
295 x 8 x 2

CSR
2 plates x 15
2.5 plates x 15
3 plates x 12
Strip set
3 plates x 12
2 plates x 10
1 plates x 12

Seated Dumbell Press
40's x 12
50's x 12
60's x 12

That's it, first day back to upper in awhile so I took it easy.

[bigdamray]

Greg is looking fucking swole!!

[GTLifter]

Ballistic as in let in free fall onto the boards and then drive it up as fast as possible? Paul Key used to do those when he trained at NGBB and spotting that was real scary.

[G-REX]

Ballistic as in let in free fall onto the boards and then drive it up as fast as possible? Paul Key used to do those when he trained at NGBB and spotting that was real scary.Sort of. I used to let it free fall, but I found it tore up my shoulders. Now I actually pull it from the very beginning of the lift and then throw it up and lock it out. Doing them this way helps me with getting my elbows out during the transition phase of a shirted bench. It's been awhile since I've done them, my wrists and forearms are just now recovered enough to feel safe enough to do them again. It's real hard on boards and bars, I've bent 3 bars doing them that way. Johnny finally bought me a thick bench bar that I haven't managed to bend so far!

[slimm26]

Max Effort Upper

Warm Up
elliptical
stretching
cable crossovers
cable extensions

Bodyweight: 283

3 Board Press(ballistic with comp grip)
bar x 12 x 2
95 x 10
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
455 x 3
495 x 1
Thats it on those, first day back so I stopped early.

Incline Nosebreakers on the Smith Machine
135 x 8
185 x 8
225 x 8
275 x 8
295 x 8 x 2

CSR
2 plates x 15
2.5 plates x 15
3 plates x 12
Strip set
3 plates x 12
2 plates x 10
1 plates x 12

Seated Dumbell Press
40's x 12
50's x 12
60's x 12

That's it, first day back to upper in awhile so I took it easy.

You call that ^^^^^^^^^^^^^ taking it easy??? Tu loco!!! lol CC has shown me there is no taking it easy when lifting weights! His version of taking it easy is ridiculous!!! He's loco too! lol

[Pixie]

Ballistic as in let in free fall onto the boards and then drive it up as fast as possible? Paul Key used to do those when he trained at NGBB and spotting that was real scary.

I swear I get whiplash every time I hold the boards... especially if he's doing it as a floor press. *ouch my neck*

[matt1990]

So, do you feel doing dumbell exercises compared to cable exercises is better for building strong triceps? For a core a lift such as the bench. Because you had commented on someone log about it I believe. If I recall correctly.

Just curious man,


Matt~

[G-REX]

Dynamic Bench

Warm Up
sled dragging
stretching
mobility

Ballistic Floor Press(3 Board, triple choked monster minis for resistance)
95 x 10
135 x 5
185 x 3
225 x 3
added the 3 boarde here
275 x 1
315 x 1
365 x 1 rep at wide, neutral and close grips
385 x 1 rep at wide, neutral and close grips
405 x 1 rep at wide, neutral and close grips

5 Board Press(comp grip, Phenom)
455 x 3
495 x 3
545 x 3
585 x 3
635 x 3
675 x 3
725 x 3
765 x 3
Took the training wheels of today, no reverse bands. Speed was good, and the wrist and forearms allowed me to do the lift properly, it's getting better each week. The last set was solid and I could have done 805 but kept a bit in the tank.

One Arm Kettlebell Row
106 x 3 sets x 15 reps

Lateral Raise
15's x 15
20's x 15
25's x 15
25's x 17 then a drop set to 10's x 13

Overhead Rope Extensions
#10 x 31
#11 x 27

Done, this felt good to be able to get back and move some weight with the proper speed. Bench is looking good for December. Pec is healing up well and I should be able to ge back to some full range work within the next couple of weeks, more than enough time to get ready fro the meet.

[G-REX]

So, do you feel doing dumbell exercises compared to cable exercises is better for building strong triceps? For a core a lift such as the bench. Because you had commented on someone log about it I believe. If I recall correctly.

Just curious man,


Matt~I think both have their place. I use cables and dumbells on a regular basis. The comment I made was on A L's log and it was regarding doing extensions as the sole source of tricep work. Extensions are good, especially for blood work and recovery work. There are just better exercises to strengthen the triceps when it comes to the bench. For me board presses, close grip benching, dumbell skullcrushers, barbell skullcrushers, the french press, JM presses, tate presses and Kaz presses area all better exercises than extensions. They're bigger movements with bigger weights that require more neural activation as well as recruiting more muscle tissue.

[matt1990]

ah..thank you for that :D

Matt~

[G-REX]

Max Effort

Warm Up
sled dragging(8 trips at 200 feet, 1 plate)
Lat pulldowns
Chuck Lats
stretching

Rack Pulls(Sumo, lowest pin setting on the elite mono)
135 x 8
245 x 5
335 x 5
425 x 5
515 x 3
605 x 3
655 x 3
705 x 3 Had to switch to straps here, double overhanded everything else.
Definitely could have gone over 800 if I went to singles.

Been getting to beat up from my Max effort days and I haven't been recovering as well as I should. I've decided to cut back on the retard heavy good mornings and rack pulls so that my cns and body are in better shape for squats and pulls on friday. It's time to start focusing more of my efforts towards the meet lifts, I'm 12 weeks out.

Power Runner
3 plates x 15 reps
4 plates x 15 reps
5 plates x 15 reps

GHR
4 sets x 12 reps

Ab Strap thing on the Lat Machine
90 x 3 sets x 12 reps

Done for today. I start my recovery workouts tomorrow, so I'll log those as well.

[G-REX]

Recovery Work

Sled dragging, 1 plate 3 trips forwards, 3 trips backwards of 200 feet

Reverse Hyper
180 lbs x 3 sets x 15 reps

Hip Adduction Machine
3 sets x 15 reps x #12

Hip Adduction Machine
3 sets x 15 reps x #12

Thats it, 15 minutes total.

[RagingBull666]

I am in awe every time I pop in on your log. SS, RB

[matt1990]

Keep going broski, I bet you'll storm through your meet with such verocity and power at that meet man.

Matt~

[G-REX]

Changed up some of my training days. I needed a little change and so did Johnny. It was good to get back to training with him today.

Squat/Deadlift Day (rep day)

Warm Up
Sled(6 trips of 200 feet)
stretching mobility

Buffalo Bar Box Squats(below parallel, started out raw)
bar x 5
145 x 5
235 x 5
325 x 5
415 x 5
505 x 5
595 x 5 this was my last raw set
645 x 3 added Boss briefs here
685 x 3
735 x 3
775 x 1 and then I got off balance and had to rack the weight, I haven't done somethign that fucktarded in awhile!
775 x 3 p.r.
The squats felt good, going to keep working up raw first then putting the briefs on.

Sumo Deads(raw, standing on plates)
135 x 3
225 x 2
315 x 2
405 x 2
455 x 2
495 x 2
545 x 2
Kicked the plates out of the way and did some more work off of the floor
405 x 2 reps x 3 sets for speed

First day back to Sumo always feels like crap. Form was off a little, it'll be better next week.

45 Degree Hyper
3 sets x 20 reps

Lat Pulldowns
130 x 3 sets x 12 reps

Done, first day back in a bit, felt good.

On a side note, alot of my training partners had some break through workouts this week, very proud of them. Brad, who has never had more than 655 on his back, squatted 505 with 4 green bands(slightly over 800 at the top) on the bar to a box on friday night. He figured out the suit and really busted his ass, even popped a couple of capillaries in his eyes. So proud!!!

[G-REX]

Bench (rep work)

Warm Up
Sled dragging (6 trips, 200 feet)
overhead extensions
external rotations

1 Board Press
bar x 12
95 x 5
135 x 5
185 x 5
225 x 5
275 x 10
280 x 10
285 x 10
290 x 10
315 x 5
365 x 3
All of these were easy.

Dumbell Skullcrushers
40 x 10
50 x 10
60 x 10
65 x 10
70 x 10

One Arm Low Cable Rows
#12 x 12
#13 x 12
#14 x 12

Reverse Hyper
4 plates x 20 reps x 2 sets

Smith Machine Militray Press
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
Strip set:
315 x 6 225 x 7 135 x 6

GHR Standing Band Abs
Blue x 3 sets x 15 reps

[slimm26]

That's ridiculous!!! Great job G-Man!

[G-REX]

Max Effort Bench

Warm Up
sled pulls
stretching

Floor Press
95 x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
435 x 1
455 x 1
475 x 1
Stopped, had a little more but shut it down. Pec wasn't griping at me for once, so I let it rest.

4 Board Press
445 x 3
535 x 3
625 x 3
675 x 3
Stopped, these just didn't feel right today. I tried changing my board presses to my max effort day to see how it felt, didn't care for it. I'll be moving these back to my speed day.

Low Cable Seated Rows
210 x 3 sets x 10 reps

Neutral Grip Pull-Ups
assisted with green bands, 3 sets x 12 reps
no assistance at a bodyweight of 282 (4, 3, 3, 3)

LOL, I haven't done pull-ups in three years due to the fact they tear my shoulders up. Now that I seem to have my shoulder issues under control, I figured I'd get them back in the rotation. To say I've gotten weak at them would be an understatement!

[G-REX]

Rep Squat/Deads

Warm Up
sled dragging
stretching

Buffalo Bar Box Squats (Raw, below parallel)
145 x 5
235 x 5
325 x 5
415 x 5
505 x 5
595 x 5
645 x 1 Was goind to do three here, but my mind wasn't in it and I got forward, let my knees pitch in, fubar'd the lift for all intents and purposes here! Shut it doen and went ot pulls.

Conventional Deadlifts with the weight on a 6 inch block
245 x 2
445 x 2
625 x 2
715 x o missed, I was working with Matt Brown. A hell of a puller and I tried to keep up. I just can't make big jumps on convnetional pulls. Let him finish and reset.
535 x 2
585 x 2
635 x 2
675 x 2

Sumo Pulls off the floor(Speed)
445 x 5 sets x 1

That was it. Had to get some details for the meet worked on so I spent the rest of the workout doing that. So, after the first week I'm not real enthusiastic about the switching of my days. I'll give it another couple of weeks to see how it works.

[G-REX]

Rep Work, Bench

Warm Up
sled
external rotations
cable crossovers
extensions

1 Board Press(Raw)
bar x 12
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5 added the 1 board here
305 x 9
310 x 9
315 x 9
320 x 9
365 x 3
405 x 1
All of these were easy.

5 Board Press (Raw
315 x 5
365 x 5
405 x 5
455 x 5
495 x 5

CSR
2 plates x 12
2.5 plates x 12
3 plates x 12
3.5 plates x 12

Rope Pressdowns
#6 x 57 and #8 x 32

Iso Cable Curls
#5 x 15
#6 x 15
#7 x 15

Side Press
50's x 12
55's x 12
60's x 12

Reverse Hypers
180 x 15 x 3 sets

Ab-board straight leg sit-ups, middle elevation
+30 x 12
+40 x 12
+50 x 12

Done, took it light tonight and worked on my reps. Not doing a meet until February, so need to back it offand reset my meet prep.

[matt1990]

How come your not competing till feb G? I might have missed something. Good day though man!

MatT~

[G-REX]

How come your not competing till feb G? I might have missed something. Good day though man!

MatT~
The Texas Cup, a rather large powerlifting meet here in Dallas was in jeopardy of not being put on, unless The members of my gym put it on. The Cup is something of a tradition in Dallas, so we took it on short notice and are having to scramble a bit to get it together. It's coming along and should be a great meet.

I've also been named the State Chair of the APF in Texas. So, while I will be very happy to be promoting meets in Texas and look forward to taking powerlifting in my state in a new direction; I am a firm believer that a State Chair/meet promoter should not lift in their own meets. Confilct of interest and all that. So, right now my priority is to get the Texas Cup set up and done. Then, I've got to make sure and have the infrastructure for the Texas APF set up and running smooth before I can begin to concern myself with my own competitive needs.

Oh, and if all that weren't enough.......

I'M GETTING MARRIED IN 11 DAYS!!!! To a fantastic woman that has made all of this even possible. Without her, I would accomplish nothing!! I love ya' Sugar!

[RagingBull666]

How do you set up the bands for pullups G? Over the bar and then under your feet?

[G-REX]

Yep, just choke the band once around the top then stand in the band. Works pretty well, you can even do a little more strict style chins with no "body-english". I like it so far and my shoulders aren't bothering me, torqued my forearms up real good too.

[G-REX]

Max Effort Bench

Warm Up
Sled dragging
Stretching

Reverse Band Bench Press
245 x 8
295 x 5
335 x 5
425 x 3
475 x 3
515 x 3
565 x 1
585 x 1
605 x 1
Best Rev.band press since before Seniors, the wrist, forearm and pec are all healing up and hopefully I can get back to some big benchin'!

Dumbell Skullcrushers
40's x 8
50's x 8
55's x 8
60's x 8
65's x 8
70's x 8
75's x 8 x 2

Grappler Overhead Presses
1 plate each x 8
1 plate, 1 quarter each x 8
2 plates each x 8 x 2 sets

Fat Man Pull Ups
bw x 10
+20 x 2 sets x 10 reps

Hammer Curls
30's x 6
35's x 6
40's x 6
45's x 6

Done.

[G-REX]

Dynamic Squat

Warm Up
Sled
stretching
mobility

Buffalo Bar Box Squats
Raw
145 x 5
235 x 5
325 x 5
415 x 5
505 x 5
added briefs and chains and did our dynamic work here:
375 + 120 lbs of chain x 2
425 + 120 lbs of chain x 2
465 + 120 lbs of chain x 2 x 4 sets
515 + 120 lbs of chain x 2
These were all quick and easy.

Sumo Deadlifts with the weight on a 4 inch platform
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2
455 x 2
505 x 2 reps x 5 sets

45 Degree Hyper
3 sets x 20 reps

Done
465

[matt1990]

You never cease to amaze me man. your log shows such brute strength everytime man!

Keep it up dude and stay safe/strong,


MatT~

[G-REX]

Rep Work/Bench

Warm Up
sled
stretching

1 Board Press
bar x 12
95 x 8
135 x 5
185 x 5
225 x 3
275 x 3
Warm up ends, following are the working sets.
330 x 8
335 x 8
340 x 8
345 x 8
385 x 3
425 x 1
455 x 1
Last one was the only one that was particularly hard, and that was just due to plain old fatigue. Work sets are starting to get a bit harder. Didn't help that I'm really dehydrated today!

4 Board Press (Raw, pinkies on the rings)
315 x 5
365 x 5
405 x 5
455 x 3
Damn!! All the rep work is taking it's toll on my board presses, just out of gas by the time I get to them.

Dumbell Row
85 x 12
90 x 12
95 x 12

Lateral Raises
15's x 15
20's x 15
25's x 15
30's x 15

Tricep Pressdowns
#9 x 32
#10 x 21

Cable Curls
#10 x 12 x 3 sets

Done!

[any1uno]

A nice looking log GRex. A few questions...have you tried to add in CG Declines for your tri's? Curious to see what other tri work you do.

Have you tried using a thicker bar to work on your grip for deads?

BTW...congrats on the upcoming wedding. It's great to have a lady who is so supportive of your sport.

Keep up the great work...will be making your log a regular stop.

[G-REX]

A nice looking log GRex. A few questions...have you tried to add in CG Declines for your tri's? Curious to see what other tri work you do.

Have you tried using a thicker bar to work on your grip for deads?

BTW...congrats on the upcoming wedding. It's great to have a lady who is so supportive of your sport.

Keep up the great work...will be making your log a regular stop.Sorry I'm just now getting back to you, been busy with the whole wedding thing. As far as tricep work goes, Dumbell Skullcrushers, French Press, Kaz Press, Board Presses, All sorts of Extensions, Tate Presses, Close Grip Benching, and Incline Close Grips. Never tried Decline CG, but I'll definitely give it a shot.

On the grip thing, I've already decided to quit using a deadlift bar to train with, and use a thicker bar that we use for squatting to dead with. We haev the actual fat bars that I'm going tot start using for thinds like shrugs and rows. We also have a large assortment of fat grip handles for lat pulls, cable rows, etc..

[G-REX]

Dynamic Squat

Warm Up
Sled
Stretching
Mobility
Neutral grip chins

Safety Squat Bar Box Squats(below parallel box)
RAW work first
155 x 5
245 x 5
335 x 5
425 x 5
475 x 3
515 x 3
Added my briefs and started speed work here
425 + 80 lbs of chain x 2
425 + 120 lbs of chain x 2
425 + 160 lbs of chain x 2
425 + 200 lbs of chain x 2 reps x 3 sets
425 + 280 lbs of chain x 2
475 + 280 lbs of chain x 1
515 + 280 lbs of chain x 1 P.R. with this bar.
All of these went well, felt pretty good for not having squatted in a couple of weeks.

Sumo Deads, dynamic
225 x 2
315 x 2
405 x 2
495 x 2
515 x 2
545 x 2
565 x 2
These moved well, form felt better than it has in quite some time.

GHR
4 sets x 8 reps

[G-REX]

Dynamic Bench Press

Warm Up
sled
stretching

Speed Bench Press
bar x 12
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
225 + 100 lbs of chain x 2 reps x 3 sets
245 + 100 lbs of chain x 2 reps x 3 sets
295 + 100 lbs of chain x 1
335 + 100 lbs of chain x 1
375 + 100 lbs of chain x 1 Smooth, fairly easy

5 Board Press (Phenom, pinkies on the rings, rev.greens)
545 x 3
635 x 3
685 x 3
725 x 3
775 x 3
Shut it down, first day back to heavy board work in awhile so I shut it down early. Felt strong though.

Low Cable One Arm Row
#13 x 12
#14 x 12
#15 x 12
stack x 12

GHR Standing Abs
green x 15 reps x 3 sets

Side Press
50 x 6
60 x 6
70 x 6
75 x 6

Rope Tricep Pressdown
#8 x 32
#10 x 21

Rope Cable Curls
#8 x 17
#10 x 15 x 2 sets


Seated Military Press Machine
#8 x 31
#8 x 11

Done, felt good today.