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Thread: The Road to 2300

  1. #2801
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    4/2 278

    Buffalo bar Sq with 200lb chain / box

    230 3
    320 3

    Briefs

    410 3
    500 3
    550 3

    Rev green deadlift

    225 3
    315 3
    405 3
    505 3
    585 3
    675 3 https://youtu.be/phST876TrYg

    - I really need to focus on keeping my chest up off the box.

  2. #2802
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    4/3 279

    Cg bench 120lb chain

    135 4
    185 4
    225 4
    265 4

    Slingshot

    300 4
    320 4

    Hammer row

    2p+25 6reps every 15 sec for 5min

    Pulldowns

    200 6reps 15sec rest 7min

    Pushdowns

    60 10reps 15sec rest 5min

  3. #2803
    Super Moderator Beverly McD.'s Avatar
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    Strong pull. The tough way but strong! Good to see you hitting it hard again.

  4. #2804
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    Thanks!

    4/5 279

    Belt sq with 2 green bands

    3p+30x5x3sets

    Following was a circuit

    Inc dbell rows elbows out

    85x12x3sets

    Pull ups

    5reps 3sets

    Glute ham

    25x10x3sets

    Rev hypers

    4px15x3sets

    Then superset of

    Leg raises

    15x20x3sets

    Plate pinches

    2 45s 3sets

  5. #2805
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    4/6 279

    Cg 4b

    315 2
    365 2
    405 2

    Shirt / pinky on ring

    455 2
    505 2
    545 2
    565 2
    585 1 missed 2nd

  6. #2806
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    4/9 278

    Cambered bar sq 200lb chain / box

    420 3 briefs
    510 3
    560 3

    Deads / suit

    225 1
    405 1
    505 1
    605 1
    665 3 5lb pr https://youtu.be/zt3v9Aki8aM

    - sq was tough, working on keeping my chest up
    - I've always deadlifted first, so pulling a pr after squatting is much harder. First heavy deadlift in a long time.

  7. #2807
    Chairman of the Board Ulter's Avatar
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    Congrats on the PR! You're looking great Bro!
    When you register at www.theafstore.com make sure you register as an AF Board Member to get the discounted pricing.



  8. #2808
    Super Moderator Beverly McD.'s Avatar
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    Nice. The first rep particularly was an improvement. You popped your hips through earlier in the movement and ended up in a good position at the top.

  9. #2809
    Senior Member treny24's Avatar
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    Sick pr man!!!

  10. #2810
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    Thanks everyone! Bev, didn't feel to bad being my first time in the suit in 6 months. I'm gonna need a lot more work but not a bad start.

    4/10 278

    Bench

    315 3
    335 3

    3b

    355 3

    Shirt/ no boards

    405 3
    455 3
    500 3

    Rev green band

    315 3
    365 3
    405 3
    425 3

    - I'm trying something new and working on shirt benching without boards.

  11. #2811
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    4/12 279

    Lying hamstring curls

    165 12 rest 20 sec go to failure repeat for 6 sets

    Belt sq paused

    3px6x4sets

    Sq bar with fat grip holds

    195 failure 4 sets

    Standing abs

    150x20x4sets

    Rev hypers

    4px20x3sets

  12. #2812
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    4/13 279

    High row

    4p+25x12x3sets

    Pull ups

    8,7,6

    Csr

    4px12x3sets

    Pulldowns

    250 12,6,6,6

    Dbell shrugs 3sec holds

    110x15x3sets

    - "strong back strong man!"

    Time for lots of back work!

  13. #2813
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    4/16 281

    Free sq straight bar blue and purple band

    290 3 raw
    380 3 briefs
    420 3
    470 3

    Glute ham

    45x6x3sets

    Side bends on hyper

    25x20x3sets

    Standing dbell wrist curl

    80 failure 3sets

    Rev hypers

    4px20x3sets

  14. #2814
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    4/17 278

    Bench

    135 10
    185 5
    225 5
    275 5
    315 3
    345 3 3b

    Old shirt

    405 3
    455 3
    475 3
    505 3
    515 3.. 15lb more than last week.. about .5-1b away from touching

    5b Cg

    275 3
    315 3
    345 3
    375 3
    405 3

    - trying something different with my bench. Normally I'd do singles and take big jumps. Since I'm going to be benching once per week, I've added more reps and volume. I'm still not using boards for my shirt bench. This is much harder.

  15. #2815
    Senior Member treny24's Avatar
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    Sweet numbers man!

  16. #2816
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    Thanks!

    4/19 279

    Deads / no belt / shit bar

    390x6x3sets
    430x5x3sets

    Belt sq green band/ paused

    3px5x3sets

    Lying leg curls

    150x10x3sets

    Grip machine

    Whatever was on there lol

    Planks

    45lb 1min 3sets

    - trying a new deadlift program designed by Al Caslow.

  17. #2817
    Super Moderator Beverly McD.'s Avatar
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    Al is a good guy and a good lifter. To steal from Ulter, "You should do well with that".

  18. #2818
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    Haha! He was always one of my favorite lifters. The program is simple and will get me back to the basics which I feel I got away from.

    4/20 278

    Cable row

    275x10x4sets

    Pulldowns

    250x8-10x6sets .. 3 diff grips

    Pullover machine

    2p per side 10reps 4sets

    Csr palms facing

    4px8x3sets

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