G-Rex's prep for the Best of the Best!

[G-REX]

Next meet will be the best fo the best in the Midwest in Kansas.

Box Squat (Raw, below parallel)
bar x 10
145 x 5
195 x 5
235 x 5
285 x 5
325 x 5
375 x 5
415 x 5
465 x 5

Sumo Dead off of Low Block (raw)
355 x 8
395 x 6
425 x 4 x 2

GHR
3 sets x 10 reps

Dumbell Sidebends
85 x 15
90 x 12
95 x 12 x 2

Machine Pushbacks
stack x 3 sets x 12 reps

[porkchop]

Great start G! Good work at the meet last weekend. Squat PR!

[GTLifter]

did I miss the meet report? how'd you do?

[G-REX]

Bench-Rep Day

Bench Press(Raw)
bar x 20
135 x 5
225 x 5
305 x 12
310 x 12
315 x 12

5 Board PRess(all sets done with light bands on bar)
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Tricep Pressdowns
2 sets x30+ reps

Rev. Pec Dec
3 sets x 15 reps

Ab Machine
3 sets x 12 reps

[G-REX]

ME Lower

Straight Bar GM's
bar x 10
145 x 5
235 x 5
325 x 5
415 x 5
505 x 5
555 x 5

Front Squats with Harness
145 x 5
235 x 5
285 x 5
325 x 5
375 x 5

GHR
12
+15 x 10 x 2 sets

Green Band Abs
3 sets x 12 reps

Rev. Hyper
3 sets x 15 reps

[roadwarrior]

Inspiring as always G. I'll be pinging you with questions... just found out the meet I want to do is Nov 7.

[G-REX]

Inspiring as always G. I'll be pinging you with questions... just found out the meet I want to do is Nov 7.
Awesome, feel free to hit me up with whatever you got.

[G-REX]

ME Bench

Floor Press
bar x 20
135 x 8
225 x 5
295 x 5
365 x 5
405 x 5
435 x 5
455 x 3
465 x 3 PR

Chain Skullcrushers
5 chains x 5 sets x 12 reps

Lat Pulldowns
4 sets x 12 reps

Cable Lateral Raises
25 x 3 sets x 12 reps

Rev. Cable Crossovers
4 sets x 15 reps

Hammer Curls
3 super sets

[G-REX]

Rep Effort Squat/Dead

Box Squat(below parallel, raw)
bar x 5
145 x 3
235 x 3
325 x 3
415 x 3
505 x 3
555 x 3

Sumo Deadlift w/weight on high block
245 x 5
335 x 5
425 x 8
475 x 6
505 x 2 x 2 sets

Conventional Deads w/weight on high block
385 x 2
445 x 2
505 x 2 x 2 sets

GHR
4 sets x 10 reps

Seated AB\b Crunch Machine
3 sets x 15 reps

Seated Rope Pulls
3 sets x 12 reps

Rickshaw Shrugs
3 sets x 12 reps

[G-REX]

Rep Bench Day

Bench Press (Raw)
bar x 12
135 x 5
225 x 5
305 x 11
310 x 11
315 x 11
320 x 11

5 Board Press (p.o.r)
all sets with doubled light bands on bar
135 x 5
225 x 3
275 x 3
315 x 3
345 x 3

Rope Tricep Pressdowns
2 sets x 30+ reps

Dumbell Sidebends
105 x 3 sets x 10 reps

Machine Preacher Curls
3 sets x 12 reps

Rev. Pec Dec
3 sets x 15 reps

[G-REX]

ME Lower

Straight Bar GM's
bar x 10
145 x 5
235 x 5
325 x 3
415 x 3
505 x 3
595 x 1
625 x 1
645 x 1 PR with this bar

Zercher Squats with a fat bar
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5

Bent Over Grappler Row
2 plates x 8
4 plates x 8
6 plates x 8
7 plates x 8

GHR
3 sets x 10 reps

Spread Eagle Sit-Ups
5 sets x 10 reps

Reverse Hypers
2 sets x 15 reps

Done!

[BIG SMT]

Holy shit!! Are you serious?! How is a 645 lb good morning even possible!! That hurts me just to read it. :bowdown:

[G-REX]

Holy shit!! Are you serious?! How is a 645 lb good morning even possible!! That hurts me just to read it. :bowdown:

Thanks bro!

[G-REX]

Me Bench
Floor Press
bar x 10
135 x 8
225 x 5
295 x 3
365 x 3
405 x 3
455 x 1
495 x 1
515 x 0 Shoulder on left side a little tweaked, so I decided to do what any red-blooded american powerlifter would do....... Shirt up and go heavy!!!!

Shirt work
465 x 3 to a 5 board
555 x 1 to a 4 board
645 x 1 to a 3 board
735 x 1 to a 3 board
785 x 1 to a 3 board,
825 x 1 to a 3 board, smoked

Chain Skullcrushers
6 chains x 8
5 chains + 1 doubled x 8
4 chains + 2 doubled x 8 x 5 sets

Neutral Grip Lat Pulldowns
4 sets x 12 reps

[G-REX]

Squat/Dead

Dynamic Effort
All sets done with greens bands on the bar and in single ply briefs to a below parallel box.
bar x 8
145 x 5
235 x 2
325 x 2
335 x 2
345 x 2
355 x 2
365 x 2
375 x 2
385 x 2
395 x 2
405 x 2
415 x 2
All sets moved extremely fast and clean. Currently working on getting my head up a little more and getting my elbows down a bit.

Sumo Deficit deadlifts
all sets done with doubled monster minis over the bar.
135 x 3 x 2 sets
225 x 3 x 2 sets
245 x 3 x 2 sets
265 x 3 x 2 sets

Single Leg Hamstring Curls
4 sets x 10 reps

Dumbell Sidebends
100 x 10
110 x 10
120 x 10
130 x 10 x 2

Rickshaw Shrugs
4 plates x 15 reps x 3 sets

Neutral Grip Pulldowns
4 sets x 10 reps

[roadwarrior]

G - I dead conventional. Do you recommend that I train some sumo style to help with strength? I'm 6'1.5 with a long torso... not really made for sumo style.

[G-REX]

G - I dead conventional. Do you recommend that I train some sumo style to help with strength? I'm 6'1.5 with a long torso... not really made for sumo style.I would and several of my training partners do as well. Just as I pull conventional to help my Sumo. I think that pulling conventional to help your sumo is a little more beneficial, but pulling sumo to aid your conventional has its merits.
1.) To give your low back a little bit of a break from the constant beating of conventional pulling.
2.) Your still using the torso to move the weight, just in a different manner. Your torso will muscles will benefit from being worked differently.
3.) Your hips will get more work and that will carry over to the conventional dead.
4.) Your still training the cns to deal with pulling from a dead stop without the sane old thing you do every other week.

[G-REX]

Dyanmic Bench

Speed Bench
All sets done with doubled monster minis.
235 x 2 x 2 sets wide grip
255 x 2 x 3 sets wide grip
235 x 2 x 1 close grip
255 x 2 x 4 sets close grip

Ballistic 3 Board Press
315 x 3
405 x 3
495 x 3
545 x 3

Assisted Tricep Dips
+80 x 15
+70 x 12
+60 x 12 x 2
Haven't done dips in a bout 10 years!

Rev. Pec Dec
3 sets x 12-15 reps

Laying Bicep curls 4 sets x 15 reps

[oldlifter50]

Awesome work as always and thanks to both you and Heather for all the help.

[G-REX]

Awesome work as always and thanks to both you and Heather for all the help.
Thanks Al! Always good to be in the gym with you fellas!

[G-REX]

ME Lower

Rack Pulls

Conventional
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1
635 x 1

Sumo Dead
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 3
665 x 3

GHR
3 sets x 10 reps

Spread Eagle Sit-Ups
+20 x 4 sets x 10 reps

Grappler Pinch Grips
50 x 20 sec.
70 x 20 sec.
75 x 20 sec.
80 x 20 sec. x 3

Trap Bar Rows
135 x 8
225 x 8
315 x 8 x 2

Reverse Hypers
2 sets x 20 reps

[Pixie]

Great job, S.P. I always LOVE watching you lift. :)


G - I dead conventional. Do you recommend that I train some sumo style to help with strength? I'm 6'1.5 with a long torso... not really made for sumo style.

Just to add to G's #3... Training sumo from time to time can help you come out of the hole in squats too (not just with your deadlift).

[roadwarrior]

Thanks G and P... I will work in some sumos. I can use all the help I can get. :)

[G-REX]

Max Bench

2 Board Press
bar x 15
155 x 5
265 x 5
315 x 3
385 x 3
425 x 3
465 x 3
485 x 3
505 x 3

Added shirt
545 x 1 to a 5 board
545 x 1 to a 4 board
635 x 1 to a 3 board
695 x 1 to a 2 board
735 x 1 to a 2 board
785 x 1 to a 2 board smoked
815 x o to a 2 board. Came smokin' off my chest but I mis grooved it a little and couldn't get it locked out, stalled at about an inch!

Chain Skullcrushers
3 chains doubled x 5 sets x 10 reps

Lat Pulldowns
4 sets x 10 paused reps

Cable Crossover rear delts
4 sets x 12 reps, paused

Ab crunch machine
3 sets x 10 reps

[oldlifter50]

Watching your benches was awesome. Can't wait til I can bench again full power.

We will be at the gym Labor day about 1pm.

[Pixie]

We will be at the gym Labor day about 1pm.

Yes, if all goes as planned, we'll be there.

[porkchop]

Lookin damn good G!

[G-REX]

Have a little catching up to do!

Friday, Dynamic/Rep Lower

Box Squat(below parallel)

Raw
bar x 10
145 x 5
235 x 5
325 x 5
415 x 5

Put on a single ply Titan squatter with the straps down
415 x 5
505 x 5
595 x 5

Sumo Pulls with weight on low blocks
225 x 5
405 x 8
435 x 6
475 x 4
505 x 4

GHR
12/12/10/8

Hip Ab/Ad
3 sets x 15 reps

Dumbell Side Bends
110 x 10
130 x 10
140 x 10
150 x 10



Saturday, Dynamic/Rep Lower

Bench Press (rep work)
work sets
315 x 11 x 2 sets
320 x 11
325 x 11

Speed Floor Press to a 3 board
All sets done with tripled light band and with a close grip
185 x 3
225 x 3
275 x 3
315 x 3

Pin Presses(4-5 inch lockout)
225 x 5
315 x 5
405 x 5
495 x 5
515 x 5

Rev. Pec dec
4 sets x 10 reps

Forearm Rollers
4 sets

[G-REX]

ME Lower, Labor Day!

Sumo Rack Pulls (2 inches below the knee)
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
585 x 1
675 x 1
725 x 1
765 x 1
785 x 1
805 x 1

Free Squat (Raw)
bar x 5 x 2
145 x 3
235 x 3
325 x 3

Spread Eagle Sit Ups
kettlebells x 3 sets x 10 reps

It was Labor Day and the crew is feeling pretty beat up at this point, took it easy and shut it down early. Next week is a deload then it's time to get ramped up for the Beaumont meet.

[oldlifter50]

You and Matt looked awesome yesterday, gonna kick some serious booty in Beaumont.

[G-REX]

ME Upper

Bit of an off day, time to deload apparently. Shoulders are beat up and I was having some weird issues with the shirt.

2 Board Press
bar x 10
155 x 5
265 x 5
335 x 3
395 x 3
435 x 3
475 x 3
505 x 1
535 x 1
555 x 0 blew it off the board and I didn't get under the weight fast enough. Still almost grinded it out.

Shirt work
555 x 1 to a 4 board
605 x 1 to a 3 board
655 x 1 to a 2 board
655 x 1 to a 1 board
695 x o couldnt get it to touch *
705 x o again couldn't get it to touch*
On the last 2 sets I took the weight down and on the way down I was beginning to pass out. By the time I got to the bottom I was checking out and had to have the spotters take it. Really weird, never had this happen before. I'll figure it out.

Dumbell Skullcrushers
40 x 10
55 x 10
60 x 10
65 x 10 x 3 sets

Dumbell Rows
85 x 12
95 x 10
105 x 10
115 x 10

Ab Machine Crunches
4 sets x 10 reps

[G-REX]

Friday, rep squat and dead

Box Squat (below parallel)
RAW!!!!!
bar x 10
145 x 5
235 x 3
325 x 3
415 x 3
505 x 3

Added a loose single ply suit with the straps down
555 x 3
595 x 3
645 x 3

Sumo Deadlift off of low blocks
225 x 2
315 x 2
405 x 2
WORK SETS
470 x 6
505 x 4
545 x 2
565 x 2
585 x 2
605 x 2 EZ, weight moved nice and quick.
All of the deadlifting went real well and the grip seems to becoming less of a problem.

Had to shut it down a little early, had to get up to Pilot Point and help the Medfords with their mini-max cycle! Good times!

[G-REX]

Deloading this week, ich!

Free Squat
bar x 5
145 x 2
235 x 2
325 x 2
415 x 2
505 x 2

GHR
3 x 12

Leg Curls
3 x 15

Leg Extensions
3 x 15

Pulldown Abs
3 sets x 20

Wrist Rollers
3 sets x 10 lbs.

[oldlifter50]

Good power on those squats and last rep was best. Good work yesterday. You made it really look like 50% of max.

[G-REX]

Friday, Dynamic Squat

Box Squat (all sets done with green bands, below parallel box and briefs)
145 x 5
235 x 3
325 x 2
415 x 2 x 2
465 x 2
485 x 2
505 x 2 x 2
555 x 2
605 x 2

Rack Pulls (all sets done with purple bands triple choked)
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
545 x 5

Ab Machine Abs
3 sets x 15 reps

[G-REX]

ME Squat/Dead

Safety Squat Bar Suspended Good Mornings
155 x 5
205 x 3
255 x 3
295 x 3
335 x 3
385 x 3
425 x 3
475 x 1
515 x 1
565 x 1
605 x 0 Got a little ahead of myself and made too big of a jump at a heavy weight, dropped 20 lbs and got it
585 x 1!

Free Squat (Raw)
145 x 3
235 x 3
325 x 3 x 2

GHR
3 sets x 10 reps

Ab Board Abs (2nd tier)
70 x 8
80 x 8
90 x 8
100 x 8

Icarian Row
100 x 10
140 x 10
180 x 10
220 x 10

Plate pinches
2 10 lb plates x 20 second holds for 5 sets

Reverse Hyper
2 plates x 15
4 plates x 15
6 plates x 15

Done!

[G-REX]

ME Bench
Floor Press
bar x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
485 x 1
505 x 1

Shirt work to a 5 board
445 x 5
535 x 5
605 x 5
655 x 5
705 x 5
745 x 3
775 x 3

Close Grip Bench
245 x 6
Work Sets
345 x 9
350 x 9
355 x 9
360 x 8
405 x 4

Tricep Pressdowns
3 sets x 30+ reps

Rev. Grip EZ Bar Curls
20 x 20
30 x 20
40 x 20
50 x 15
60 x 15

[oldlifter50]

Greg great explosion off the boards today. I can't wait to see how you do in the meet.

[AWR]

Looks like an awesome bench session bro! GJ

[porkchop]

ME Bench
Floor Press
bar x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
485 x 1
505 x 1

Shirt work to a 5 board
445 x 5
535 x 5
605 x 5
655 x 5
705 x 5
745 x 3
775 x 3

Close Grip Bench
245 x 6
Work Sets
345 x 9
350 x 9
355 x 9
360 x 8
405 x 4

Tricep Pressdowns
3 sets x 30+ reps

Rev. Grip EZ Bar Curls
20 x 20
30 x 20
40 x 20
50 x 15
60 x 15


Good gravy son! Didn't we just have the "I do too much upper body volume" talk ? :D :D Lots of good work as always!

Funny, I can't do a 5brd.. haha.

[G-REX]

Good gravy son! Didn't we just have the "I do too much upper body volume" talk ? :D :D Lots of good work as always!

Funny, I can't do a 5brd.. haha.This is reduced volume for me!!!

[G-REX]

Squat/Dead

Box Squat (all sets with green bands and below parallel)
bar x 5
145 x 5
235 x 3
325 x 2
415 x 2
465 x 2 x 5
505 x 1
55 x 1
605 x 1 Had a bit more left but decided to shut it down a little early

Sumo Rack Pulls(pin set 2 with triple choked lights on the bar)
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
585 x 3

Rev. Pec Dec
3 sets x 15 reps

Dumbell Side Bends
130 x 12 x 3 sets

[G-REX]

Sunday

Bench Assistance
Incline Dumbell Neutral Grip Ball Presses
20 x 20
30 x 20
40 x 20
60 x 15
70 x 12 x 2

Dumbell Skullcrushers
40 x 8
60 x 8
65 x 8
70 x 8
75 x 8 x 3

Tricep Pressdowns
2 sets x 30+ reps

Lateral Raises
3 sets x 15 reps

[porkchop]

This is reduced volume for me!!!

Ha! Damn good work all around though. Feeling good about meet prep?

[G-REX]

Ha! Damn good work all around though. Feeling good about meet prep?
Yeah, bench and deadlift stuff feels great. Squat is just kind of staying where it is for now, I'm focusing most of my energy on my bench and pull until the circa max phase starts. Thus the squat is just kind of along for the ride right now. I'm going to be switching suits to an ACE, so that alone should give me a little more and once the CM phase kicks in it'll be time to give the deadlift stuff a little break. Goal for december in the squat is 1030-1050. I figure I had another 20-30 in me in Houston, so that shouldn't be too much of a stretch.

[oldlifter50]

Greg, on the incline ball presses, which one did you use? Looking good Monday.

[G-REX]

Greg, on the incline ball presses, which one did you use? Looking good Monday.
The blue ball with the sand in it.

[G-REX]

Monday

Free Squats (Raw)
135 x 5
225 x 3
315 x 3

Sumo Deadlift
135 x 3
245 x 2
335 x 2
445 x 1
535 x 1
605 x 1
645 x 1
675 x 0 Missed at the very top, the rack pulls from friday absolutely destroyed anything I had at lockout.
645 x 1 x 3 sets
655 x 1
Tried pulling in a canvas suit today, had a hard time getting set up. Going to keep working at it. Need to work a little more full range pulling into my deadlift training.

GHR
4 sets x 10 reps

AB MAchine
3 sets x 10 reps

Bent Over Dumbell Rows(2 handed)
70 x 10
105 x 8
110 x 8
115 x 8

[G-REX]

ME Upper

Reverse Band Bench (Blue)
315 x 3
405 x 3
495 x 3
585 x 3
635 x 1
675 x 0 just wasnt into it. I was messing around with my technique and it just wasn't happpening.

4 Board Press
465 x 5
545 x 5
635 x 5
705 x 5
755 x 3
785 x 3

Close Grip Bench Press
375 x 7 x 2
380 x 7
385 x 7
425 x 3

Overhead Triceps Extension
3 sets x 30+ reps

Lat Pulldowns
160 x 12
180 x 10
200 x 8
220 x 6
240 x 4 x 2

GHR Band ABs
Blue x 3 sets x 20+ reps

[oldlifter50]

Great bar speed too on those Greg. Looking damn strong.

[G-REX]

Friday
Dynamic Squat, Deadlift

Box Squat(all sets done to below parallel box with blue bands on the bar)
bar x 5
145 x 3
235 x 3
325 x 3
Week 1 Work Sets
375 x 2
385 x 2
395 x 2
405 x 2
415 x 2
425 x 2
435 x 2
445 x 2
All sets move real fast and felt good, squat is starting to come back. Should be a good squat training cycle!

SUmo Deadlift
355 x 5
425 x 4
495 x 3
525 x 2 x 5 sets

Ultra Wide Stance Sumo Pulls
325 x 5 x 5 sets

GHR
3 sets x 10 reps

Reverse Hyper
3 sets x 15 reps

GHR Bans Abs
blue x 3 sets x 15 reps

[Beverly McD.]

Nice work out! About how much do the blue bands add at the top for you G. ? You're pretty tall.

[G-REX]

Nice work out! About how much do the blue bands add at the top for you G. ? You're pretty tall.
Approximately 200 lbs at the top. Today was just speed work on squat, felt good though. I think my body is finally getting used to the lighter bodyweight. Well start ramping it up for Dec. here in the next 3 weeks.

[G-REX]

Monday (ME Lower)

Cambered Bar Good Mornings
bar x 10
160 x 5
250 x 3
340 x 3
430 x 3
520 x 3
570 x 1
610 x 1
660 x 1

Free Squat
145 x 3
235 x 2
325 x 2
415 x 1
505 x 1
595 x 1

Romanian Deadlifts
135 x 8
225 x 8
315 x 8
405 x 8

GHR
4 sets x 10 reps

Fat Bar Shrugs
95 x 15
135 x 15
185 x 15
215 x 12 x 2 sets

Reverse Hypers
3 sets x 15 reps

[G-REX]

ME Bench

Bench Press (all sets raw and paused)
95 x 5
155 x 5
205 x 3
265 x 3
315 x 2
375 x 2
425 x 2
485 x 1
505 x 1

Shirt Bench Press
535 to within a bout 3 inches
575 to within 2 inches
625 to about an inch
675 x 1 smoked
705 x 1

3 Board Press with Bench Shirt
575 x 2
645 x 2
695 x 2
745 x 2
775 x 2

Raw Bench rep work
395 x 6
400 x 6
405 x 5
410 x 5
415 x 5
435 x 3

Tricep Pressdowns (Rope)
3 sets x 25+ reps

Machine Preacher Curls
4 sets (15/12/10/8)

[G-REX]

Friday
DE Squat and Deadlift

Box Squat (all sets done with blues on the bar, below parallel box and loose briefs)
bar x 5
145 x 3
235 x 2
325 x 2
Work Sets
415 x 2
425 x 2
435 x 2
445 x 2
455 x 2
Work Up
505 x 1
555 x 1
595 x 1
625 x 1

Sumo Deads
135 x 3
225 x 3
315 x 3
Work Sets
385 x 5
455 x 4
525 x 3
565 x 2 reps x 5 sets

Reverse Hyper
3 sets x 15 reps

Lat Pulldowns (neutral grip)
140 x 12
160 x 10
180 x 8
200 x 8
220 x 6
240 x 4 x 2

Plate pinch holds
2 10's x 20 seconds x 4 sets
465 x 2
455 x 2

[roadwarrior]

As always G... moving a ton of iron and inspiring me. Nice work.

[G-REX]

As always G... moving a ton of iron and inspiring me. Nice work.

Muchas Gracias Amigo!

[G-REX]

Deload Week, NO FUN WEEK!!!

Wednesday

Bench PRess (Raw)
bar x 20
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
Work Sets
395 x 7
400 x 7
405 x 7
410 x 6
425 x 3

Lat Pulldowns
140 x 12 160 x 10 180 x 8 200 x 6 220 x 4 x 3

Machine Preacher Curls
6 sets x 6-8 reps

Machine Row
4 sets x 12-15 reps

Done!

[Iron Island]

Looking good grex!

[oldlifter50]

Strong like always Greg. Way to go and remember deload can be the best friend for the CNS.

[porkchop]

Damn good G,, damn good. See you next week!!!!

[G-REX]

Thanks fellas!! Looking forward to seeing what you do on the platform Chop!

[G-REX]

Dynamic Squat/deadlift

Speed Box Squat (all sets done to a below parallel box, blues on the bar)
bar x 5
145 x 3
235 x 2
325 x 2
Work Sets (all sets done in loose briefs)
425 x 2
435 x 2
445 x 2
455 x 2
465 x 2
475 x 2
485 x 2
505 x 2

Sumo Deads
425 x 5
495 x 4
565 x 3
595 x 2 x 5 sets

Had to get home, the in-laws are in town!

[G-REX]

Sunday Speed Bench

Bench Press to foam block with pause
All sets done with doubled light bands
185 x 2 x 3 sets
205 x 2 x 2 sets
235 x 2 x 2 sets
255 x 2 x 2 sets
275 x 2

CSR to upper back
1 plate x 12
2 plates x 15
3 plates x 12
3 plates x 12, 2 plates x 10, 1 plate x 8 strip set

Neutal grip Lat Pulldowns
4 sets x 12-6 reps

EZ Bar Extensions to the nose
40 x 8 80 x 8 100 x 80
110 x 8 130 x 8 150 x 8 170 x 8

Reverse Pec Deck
4 sets x 12 reps

Lateral Raise
3 sets x 15 reps

[G-REX]

ME Squat

Giant Cmabered Bar GM's
bar x 5
160 x 5
250 x 5
340 x 5
430 x 5
520 x 5
570 x 5 pr for rep range

GHR
4 sets x 10 reps

Iso Leg Press
4 sets x 12 reps

Ab Machine Abs
6 sets x 6 reps with 5 second hold for each rep

Plate pinch grips
3 5's x15 second holds x 3 sets
3 10's x 12 second holds x 2 sets

[roadwarrior]

5 GMs at 570... damn hoss... that is some good work!

[Beverly McD.]

5 GMs at 570... damn hoss... that is some good work!

LOL! True!

[G-REX]

Thank you and I'm feeling it today!

[G-REX]

ME Bench

Bench Press (raw)
bar x 10
95 x 5
155 x 3
205 x 3
265 x 3
315 x 3
375 x 3
425 x 1
485 x 1

Added Phenom and went to a 5 board to work my lockout.
575 x 5
665 x 5
705 x 5
735 x 5
775 x 3
805 x 3

Raw Bench Work
335 x 3 sets x 5 reps , deload this week

That was it, circa-max squat cycle starts friday so I shut it down early to get ready for friday.

[oldlifter50]

Wow great work there Greg. See ya next week.

[G-REX]

Circa Max

Box Squat (below parallel)
blue bands x 5
2 blues per side x 3
2 blues and a green per side x 2
145 + bands x 2
235 + bands x 2
325 + bands x 2
375 + bands x 2
395 + bands x 2
415 + bands x 2
Band tension is approximately 550 at the top.

GHR
4 sets x 10 reps

CSR to high chest with static holds
1 plate x 10
2 plates x 10
2.5 plates x 10 x 2

Fat Bar Shrugs
95 x 15
135 x 15
185 x 15 x 2

Fat Bar Holds(double over)
225 x 15 sec. x 2
275 x 15 sec. x 2

Ab Machine
4 sets x 10 reps

[Beverly McD.]

Band tension is approximately 550 at the top.

Ouch.

[G-REX]

Ouch.
Yep, and after hauling equipment around and running the Cup past weekend I'm feeling every inch of those damn bands today!

[G-REX]

ME Bench

Floor Press
bar x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 3
495 x 1
510 x 0 miss grooved it

Added My Phenom and moved to the bench

4 Board Press
555 x 5
645 x 5
735 x 5
785 x 3
825 x 3 pr for this board height

Dumbell Skullcrushers
30 x 10
50 x 10
60 x 10 x 5 sets

Lat Pulldowns
160 x 12
200 x 10
200 x 12 strip to 130 x 8 stripped to 70 x 6

[roadwarrior]

Darned lot of work there G. Your numbers just floor me and when coupled with your humble, nice-guy personality... you have my respect and admiration, man.

[oldlifter50]

It was awesome watching those board presses too. Awesome poundage and bar speed was pretty good too.

[G-REX]

Thank you gentlemen, very kind words.

[G-REX]

Squat and Deadlift assistance

Cambered Bar Good Mornings (walked out, ugghh)
bar x 5
170 x 5
260 x 3
350 x 3
440 x 3
530 x 3
620 x 3 pr fro a triple

Sumo Deadlift with weight on a low block
all sets done with 100 lnbs of chain
145 x 5
235 x 5
325 x 5
415 x 5
485 x 5 x 3
535 x 3
565 x 3

Romanian Deads
135 x 8
225 x 8
315 x 8 x 2

[G-REX]

Speed Bench

Dynamic Bench Press (all sets done with 2 purples and 2 monster minis)
bar x 10 x 2
95 x 3 x 2 sets
135 x 3 x 2 sets
185 x 3 x 2 sets
205 x 3 x 2 sets
225 x 3 x 2 sets

Bench Press (raw, rep work)
315 x 3
365 x 3
405 x 3
Work Sets
425 x 4
430 x 4
435 x 4
440 x 3

Rev. Pec Dec
3 sets x 15 reps

Lat Pulldowns
5 sets, 12/10/8/6/6

[G-REX]

Circa Max Squat

Box Squat(below parallel)
Raw
blue bands x 3
2 blues x 3
2 blues, 1 green per side x 3

On the following sets, all sets done with 2 blues and green per side
Raw
145 + bands x 2
235 + bands x 2
285 + bands x 1
305 + bands x 1

Briefs
325 + bands x 1
375 + bands x 1

Briefs and suit bottoms
415 + bands x 1
465 + bands x 1

Briefs, Suit, and wraps
505 + bands x 1

GHR
4 sets x 10/10/10/8

Elevated 45 degree Hyper
bw x 10
30 x 10
60 x 10 x 2

Dumbell Shrugs
95 x 15
105 x 15
115 x 15

Barbell Holds
405 x 5 x 10 sec.

Alternating Cable Crunches
4 sets x 16 reps

[oldlifter50]

Great work Greg and you had good bar speed throughout the squats.

[G-REX]

ME Bench
bodyweight:293
Bench Press(raw)
bar x 10
95 x 5
165 x 3
215 x 3
275 x 3
325 x 3
375 x 3
425 x 1
485 x 1 very easy

This is where the battle of the bench shirt began! Added size 58 Phenom with 56 sleeve. Ordered this shirt when I was dropping to 275's, I'm sitting about 293 right now.

Shirt Bench Press
535 down to about a 3 board
575 to about 2.5 inches
625 to within a couple of inches
665 to about an inch and a half
715 to an inch
735 to an inch, shirt just locking up like a motherf$%#er. Don't want to have to open this high on the bench and the shirt was lifted as high as I can get it and still bench normally. I'm going to guess it would take me somewhere between 765 and 785 to touch in that shirt. Too close to what I can lockout to be used as an opening shirt.

Switched to my training partners Phenom, same size but nothing taken out of the chest and the sleeves are one size bigger.

Shirt Press
485 x 3 to a 3 board
575 x 2 to a 2 board
635 x 1 to a 1 board
665 x 1 touched and obliterated!
This shirt is fits better for me right now. I'll continue to work in it for the next few weeks, and will probably open in it. It was a bit of a bitch to get the weight to touch but I don't really want to open this low anyways. I'll be happy to open around 700-715. Work on it for the next few weeks ans see how it goes.

Dumbell Skullcrushers
30 x 8
50 x 8
70 x 8 x 3
75 x 8
80 x 8

Tricep Pressdowns
3 sets x 20+ reps

Bent Over Cable Rows
3 sets x 12 reps

Cable Preacher Curl
4 sets x 10-12 reps

[oldlifter50]

The speed on the 665 was phenomenal to say the least. Explosion plain and simple.

[G-REX]

Dynamic/Rep Squat and Deadlift

Reverse Band Squats
All sets done in briefs
255 x 5
365 x 3
475 x 2
585 x 2
695 x 1
785 x 1
875 x 1 easy, this felt real smooth and easy
Had easy 950-1000 in me.

Sumo Deads w/100 lbs of chain
155 x 5
265 x 3
375 x 3
485 x 3 x 3 sets
555 x 1
585 x 1

Dumbell Sidebends
105 x 4 sets x 12 reps

Leg Press
4 sets x 12 reps

Plate pinches 4 olds x 30 sec.

[G-REX]

Dynamic Bench

Bench Press
2 sets of monster minis and 1 set of minis on the bar for all sets
bar x 15
95 x 3
135 x 2
185 x 8 sets x 2 reps

4 Board Press
All sets done with monster minis on the bar
315 x 5
345 x 5
365 x 3
385 x 3
405 x 3

Lat Pulldowns
4 sets x 12 reps

Face Pulls
3 sets x 15 reps

[porkchop]

Damn G!

[G-REX]

Thanks Al, thanks Chopp!!

ME Squat/Dead

Giant Cambered Bar GM
bar x 8
160 x 5
250 x 3
340 x 3
430 x 3
520 x 3
610 x 3
660 x 1
700 x 1

Rack Pull (conventional, weight just below the knees)
245 x 5
445 x 3
535 x 3
585 x 3
625 x 3
675 x 1
700 x 1

GHR
4 sets x 10 reps

Close Grip Lat Pulldowns
12/10/8/6/4

Hip Ab/Adduction
3 sets x 10 reps x 10 sec. holds

Hex dumbell pinch holds
20 x 15 sec.
25 x 15 sec.
30 x 15 sec.
35 x 15 sec.

[oldlifter50]

Hated not seeing those lifts. Now that we have the kids at school Yak and I are training there before the boys work out. Will be doing that til end of the year.

[G-REX]

Me Bench

Raw Bench Press
bar x 20
95 x 3
155 x 3
205 x 3
265 x 3
315 x 3
375 x 3
425 x 3
485 x 1
505 x 1 easy, easiest I've hit 505 in a long time

Added bench shirt, Phenom
585 x 1 to a 3 board
615 x 1 to a 2 board
645 x 1 to a 1 board
675 x touch and smoked, this touched easier than last weeks weight.

3 Board Press with shirt on
675 x 2
705 x 2
735 x 2
765 x 2
All sets went smooth, good shirt day!

Incline Bench Press
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5

Dumbell Skullcrushers
20 x 15
50 x 6
60 x 6
65 x 6
70 x 6
75 x 6
80 x 6
85 x 6

CSR to the face
1 plates 15
1.5 plates x 12
2 pkates x 12
3 plates x 12

Tricep Pressdowns
3 sets x 20+ reps

Standing Cable curls w/Rope
3 sets x 10/12/15

[porkchop]

Looks like a good shirt night. Which shirt are you in now?

[G-REX]

Looks like a good shirt night. Which shirt are you in now?It's a double ply Phenom, size 58. The sleeves are triple ply and round stitched and size 58 sleeves. I was using a 58 Phenom with a 1/2 inch taken out of the chest, 56 sleeve. The additional sleeve size and just the little bit in the chest make a huge difference. It's Matt Brown's shirt, it's to big for him. He ordered a 57 all around.

[porkchop]

It's a double ply Phenom, size 58. The sleeves are triple ply and round stitched and size 58 sleeves. I was using a 58 Phenom with a 1/2 inch taken out of the chest, 56 sleeve. The additional sleeve size and just the little bit in the chest make a huge difference. It's Matt Brown's shirt, it's to big for him. He ordered a 57 all around.

Nice. I'm thinking of doing something similar, just in a rage-x, same size shirt I have now, but, scoop neck, 1" shorter arms, and a size up third ply on the arms. the shirt I have now is a lil loose

you get more "twist" from the extra sleeve ply? help you get to lockout easier?

[G-REX]

Nice. I'm thinking of doing something similar, just in a rage-x, same size shirt I have now, but, scoop neck, 1" shorter arms, and a size up third ply on the arms. the shirt I have now is a lil loose

you get more "twist" from the extra sleeve ply? help you get to lockout easier?

Yep, a lot more lockout and I don't have to jack the shirt so much to get something out of it. In effect, making it easier to keep the shirt legal. The scoop neck helps with that as well.

[porkchop]

Yep, a lot more lockout and I don't have to jack the shirt so much to get something out of it. In effect, making it easier to keep the shirt legal. The scoop neck helps with that as well.

thats what I'm hopin for.. jacking it too much hurts my shoulders sometimes, have to use so much weight to get close to touch too. Glad it's workin for ya!

[G-REX]

Dynamic Squat/Dead

Reverse Band Squat
Box
265 x 5
365 x 3
475 x 2
585 x 2
695 x 2
785 x 2

Free squat
835 x 1 x 3 Just practicing sitting in the hole to get depth, got depth on the last 2.

Sumo deadlift with weight suspended on low blocks(about 3 inch)
255 x 3
365 x 3
475 x 3
585 x 3
added belt
635 x 3
665 x 1
685 x 1
705 x 1

That was it, not too much accessory today.I caught a cold at the meet last week and am still not over it. I've got circa max next week so this shit needs to get gone!

[G-REX]

Dynamic/Rep Bench Work

Flat Bench Press (raw)
bar x 15
135 x 5
225 x 3
295 x 3
365 x 3
405 x 3
Work Sets
440 x 3
445 x 3
450 x 3
455 x 3

3 Board Press (All sets done with doubled monster minis and doubled minis on the bar)
225 x 5
275 x 5
315 x 5
365 x 3
405 x 2, just missed the 3rd

Dumbell Row
110 x 10
130 x 10 x 3 sets

Rev. Pec Deck
4 sets x 25/20/15/10

Lateral Raise
4 sets x 12 reps

[porkchop]

Nice work lately G, Circa max this week? Gettin excited about the meet?

[G-REX]

Nice work lately G, Circa max this week? Gettin excited about the meet?
Yeah, we've got a set of blues, greens and purples on the bar for a 1 rep max on friday. Then were doing a reverse pendulum wave going into the meet. I've never tried it so I'm a little stoked to see how it works out.

Definitely feel good about the meet. Openers should be around 965/705/640. Seconds should be around 1008/755/675. Thirds I'll play by ear but would like to see them end up somewhere around 1030-1050/783-804/705.

All my lifts feel good, it's just a matter of dialing it all in and hammering out the details(squat set up, arching, lockouts, technique, etc...) over the next 3 weeks.

Very excited about the meet. It should be a good one with 3-4 1000+ lb squatters, 2 of which could go over 1100. Not to mention it's always good to see the boys from Beaumont, looking forward to seeing all the Mikes, Henrys, Dave, and of course our lovely female judges Bev, Lee and Liz! ;)

[Beverly McD.]

Looking forward to this meet myself G.!! Should be a good one. Close to home for me too, so NO TRAVEL :woot:
Looking to see you hit an outstanding total. Just your openers would be impressive :lol: Got my fingers crossed you'll nail all your third attempts.

[G-REX]

Thanks Bev, looking forward to seeing you and Mike!

[G-REX]

Kind of an easy night tonight, Friday is the last real heavy day before the meet.

Romanian Deads
135 x 5
245 x 5
355 x 5
465 x 5
515 x 5
575 x 5

Leg Press
3 sets x 15 reps

Lat Pulldowns
5 sets x 8reps

Dumbell Shrugs
150 x 12 reps x 3 sets

Cable Sidebends
stack x 3 sets x 15

Grappler Plate pinch
4 sets x 15 sec. each

Machine Abs
3 sets x 12 reps

[porkchop]

Get rested, focused and ready G, I know you will do GREAT.

[G-REX]

Me Bench

Bench Press (Raw, warm up fro shirt stuff)
bar x 10
95 x 5
155 x 5
205 x 2
265 x 2
315 x 2
375 x 2
425 x 2
485 x 1
525 x 1

Added Phenom and went to boards
575 x 1 to a 3 board
625 x 1 to a 2 board
675 x 1 to a 1 board
705 x 1 touched and absolutely obliterated!

Incline Bench Press
225 x 3
295 x 3
365 x 3
385 x 3
405 x 3

Tate Press
40 x 12
45 x 12
50 x 12
55 x 12
60 x 12
65 x 10

Lateral raise Machine
40 x 25
70 x 20
100 x 15 x 2

Overhead Tricep Extensions
3 sets x 35, 30, 28

Bench work is going well, opener should be around 710-722.

[Beverly McD.]

705 x 1 touched and absolutely obliterated!



Congratulations!!

[G-REX]

Congratulations!!

Thanks Bev! Been working real hard on touching lighter weights so I can avoid having to open too heavy, feels good. Everything goes well and I'll open at 717, jump to 762, if that goes real well I may even take a shot at 804. We'll see how it goes

[porkchop]

Thanks Bev! Been working real hard on touching lighter weights so I can avoid having to open too heavy, feels good. Everything goes well and I'll open at 717, jump to 762, if that goes real well I may even take a shot at 804. We'll see how it goes


Get some G!!!!

[G-REX]

Circa Max Squat

Box Squat(below parallel)
RAW
blue bands x 5
blues/greens x 3
blue/green/purple x 2
145 + bands x 2
235 + bands x 2
325 + bands x 1
405 + bands x 1

added Boss briefs
435 + bands x 1
485 + bands x 1
505 + bands x 1

added Metal Ace squatter
525 + bands x 1
545 + bands x 1
565 + bands x 1
585 + bands x 1

Band tension at the top approximately 475-500.

Sumo Deadlift
155 x 1
265 x 1
375 x 1
485 x 1
575 x 1
645 x 1 Opener, went real smooth and easy
675 x 1 should be my second, this was a post-bicep tear pr for my pull!

That was it for today! Openers would look to be as follows
Squat:963
Bench: 717
Deadlift: 644

[G-REX]

Dynamic Bench Press
Bodyweight:296

Speed Bench Press
All sets done with 1 pair of monster minis and 1 pair of minis on the bar.
bar x 10
95 x 5
135 x 5
185 x 1 x 10 sets

3 Board Press (1 set of monster minis and 1 set minis on the bar)
225 x 5
275 x 5
315 x 5
365 x 3
385 x 3
405 x 1
425 x 1

CSR to the face
1 plate x 12
2 plates x 12
3 plates x 10
3.5 plates x 8
4 plates x 8

Lat Pulldowns
Ultra wide
3 sets x 12 reps

Rev. Pec Deck
3 sets x 12 reps

[porkchop]

Circa Max - good freakin lord dude. You have to be tanked after that!

[G-REX]

Circa Max - good freakin lord dude. You have to be tanked after that!

Yeah, a little beat up. Took it easy yesterday and plan to take it easy on Weds. Hit it hard friday and then start the recovery process fro the meet.

[porkchop]

Eat up, rest up, and get ready to dominate!

[G-REX]

ME Bench

Floor Press
bar x 10
95 x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
495 x 1
525 x 1
550 x 0 Should've made a smaller jump but wanted to take a shot at a pr.

Put my shirt on and did some 2 board.
2 Board Press
585 x 1
635 x 1
675 x 1
735 x 1
785 x 1
All of these were real fast and real easy.

[G-REX]

Circa Max

Box Squat
bar + blues x 5
bar + blues/greens x 3
bar w/blues/greens/purples x 2
145 x 2
235 x 2
325 x 2
375 x 2
405 x 2
435 x 2
465 x 2
495 x 2

Sumo Deads (speed)
all sets done with 4 of the short bands on the deadlift platform
135 x 1 x 3
225 x 1 x 3
315 x 1 x 3
405 x 1

[G-REX]

Sunday, dynamic effort bench

Speed Bench
all sets done with doubled light bands and doubled monster minis
bar x 3
95 x 3
135 x 2
185 x 2 x 2
225 x 2 x 2
245 x 2 x 2
265 x 2 x 2

5 Board Press
all sets done with doubled light bands and doubled monster minis
225 x 5
275 x 5
315 x 3
345 x 3
365 x 3

Rev. Pec dec
3 sets x 20/15/12

Lateral Raise
3 sets x 20,15, 12

Tricep Pressdowns
3 sets x 30, 25, 20

[G-REX]

Me Squat/deadlift

Cambered Bar GM's
160 x 5
250 x 3
340 x 3
430 x 3
520 x 3
610 x 1
680 x 1
730 x 1

GHR
3 x 10

CSR
4 sets x 12/10/10/10

Grip Work

[G-REX]

Me Bench

Raw Bench Press
bar x 10
95 x 10
155 x 5
205 x 3
265 x 3
315 x 1
375 x 1
425 x 1
465 x 1

Added Phenom
535 x 1 to a 4 board
585 x 1 to a 3 board
645 x 1 to a 2 board
695 x 1 to a 1 board

Was supposed to touch my opener today, but on my last set I felt a little tweak in my rear delt/trap area so I decided against any further heavy lifting.

Tate Press
40 x 12
50 x 8
55 x 8
60 x 8
65 x 8
70 x 8

Tricep Pressdowns
3 sets x 30+

Hammer Curls
4 sets x 20/15/12/10

Lat Pulldowns
6 sets x 8 reps

Reverse Hypers
3 sets x 15 reps

[Beverly McD.]

Good move G. Heal up. :)

[G-REX]

Good move G. Heal up. :)

Yeah, it's been tender the last two days. Good new is that I squatted today and that didn't seem to aggravate it. Open up light on the bench and get into the shirt early, see how it goes next week. Looking forward to seeing you guys!

[G-REX]

Deload Squat

Reverse Band Free Squat
bar x 10
145 x 3, got to depth on the last 2.
235 x 2 depth on both
added the reverse bands
325 x 2 depth on second
415 x 1 good depth
505 x 1
595 x 1
685 x 1
775 x 1 Got depth on all of my last 4 attempts and the weight moved easy on all. Ready to go!

GHR
3 sets x 10 reps

Grip Work

Lots of stretching! Opener for squat should be around 950-960 with a jump to 1008 or 1014. If that goes well, 1030-1050 on a third.

[Beverly McD.]

I hope you have a great meet G.!! Be good to see you guy's again.