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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

  19. #2819
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    4/23 280

    Ssb green band / no box

    335 3
    425 3 briefs
    475 3
    500 3

    Glute ham

    45x8x3sets

    Sled pulls / backward n forwards

    5p 3 trips

    Grip work with Bumper plate

    3 sets

    Side bends on hypers

    35x15x3sets

    - we used the Ssb without a box, it was so much harder! I really had a hard time with my upper back/neck falling forward. This is a weakness I need to keep working on.

    Did you guys see the 903 raw deadlift by Belkin, no belt too! Then the guy from Finland totaled 2590 at 198!!! Wtf is going on?! Lol

  20. #2820
    Chairman of the Board Ulter's Avatar
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    That some crazy numbers.
    When you register at www.theafstore.com make sure you register as an AF Board Member to get the discounted pricing.



  21. #2821
    Super Moderator Beverly McD.'s Avatar
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    Phenomenal amount of weight. Bet they feel like they've been hit with a baseball bat most mornings

    Glad to see you getting away from the box a little. It's a great training tool, but too much can be counter productive. Having the box is a mental and physical safety catch. Not having it forces you to rely on good squat position instead.
    Tough though haha!

  22. #2822
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    Thanks Ulter!

    Bev, I feel like I've been run over and I'm nowhere near them! lol I agree, we are trying to get away from the box and free squat more which we never did in the past. I'd rather be good at free squatting then box squats.

    4/24 281

    Bench

    135 10
    185 5
    225 5
    275 5
    315 3
    350 3 3b

    Old shirt

    405 3
    455 3
    500 3
    525 2 missed 3rd,, misgroove
    525 3 .. 10lb triple pr

    4b raw / Cg

    275 3
    315 3
    345 3
    375 3
    390 3

    - since I've only been benching once per week, I'm feeling much better. Pecs, elbow etc feel good and recovered. I'm so used to doing so much volume but I'm trying to be smarter and recover better. It's not easy lol

  23. #2823
    Super Moderator Beverly McD.'s Avatar
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    Volume work is a little addicting. For some reason cutting back makes it feel like you're cheating yourself.
    Once you've built a good base though (which you without a doubt have) doing less volume will help you a ton. All that energy your body has put into recovering can now be put into growing and getting stronger.

    You'll probably still feel beat to hell but you'll see progress

  24. #2824
    Senior Member treny24's Avatar
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    Love reading your blog man

  25. #2825
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    Thanks Treny! Let me know if there's anything you guys wanna hear about, videos etc

    Bev, you are correct lol I have always trained with the mindset of doing as much as I can since I started. Idk if it's age or if I'm finally getting smarter but I'm trying the less is more approach. I'm used to destroying myself in the gym, feel like crap, being really sore etc. Now all my aches and pains are gone and I'm really enjoying training. I'm putting more emphasis on the main lifts and less on assistance. It's feels weird to only do 2-4 exercises per workout when I'm used to 6-8 exercises. I guess time will tell!

    4/26 283

    Deads / shit bar

    465x4x6sets

    Belt sq / paused / 2 green bands

    2p+25x5x3sets

    Lying leg curls

    190 12 then 5 reps every 30sec for 5min

    Leg raises

    15x20x3sets

    - I'm sticking to the crappy gym bar instead of the deadlift bar. It is much harder off the floor, grip is tougher, there's no whip etc

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