Super Training Gym Forums

Meet went well for my first meet made all of my lifts
Squat 403
Bench 308
Dead 403

Deadlift
135x5
185x5
225x5
275x3
315x3
365x3
405x1 new PR

Shrugs 4 set of 10
GHR
Abs
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Me Bench
Floor press
145x10
195x5
235x3
285x3
305x1
315x1
325 failed

triceps
biceps

done

DE
Sumo deadlift
135x5
185x5
225xa lot. working on form.as i am not used to sumo style
box squat Below parallel
135x5
185x5
225x5
275x3
315x3
365x1
315x3

You got better today. Squats looked solid even when you went up in weight.

DE Bench
135x10
185x3 for 8 sets

Rolling tricep extension
Bar plus 1 chain each side x10
1 chain X10
2 chains x10
2 chains x10
1 drop set started with 2 chain worked down to just the bar

DE squat
135x5
185x5
225x3
275x2
315x2

Sumo deadlifts
135x5
185x3
225x3
275x3
conventional deadlift
Worked on exploding out of the bottom
225x3
275x3
315x3x4

Abs
Home

ME deadlift with Green bands on the 4 pin
135x10
225x5
225x5 sumo
315x3
405x3
495x1
495x1

Cambered Bar squat
150x5
240x5
330x4
240x12
290x5

GHR
Bent Row 50x10 60x10 70x10 80x5

ABs
home

ME Bench on 2 boards
135x10x2
225x3
275x3
295x1
315x1
335x1
355xFail

Rolling triceps
20x10 30x10 40x10 50x5x2
Tricep press down
70x10 90x10 100x8 1 drop set from 100 down

Bis
Home

DE Bench
135x10x2
205x3x8

Dumbbell tricep extension
50x10x4

Rolling tricep extension
65x10
75x10
95x8x2

Tricep pressdown
4 sets

DE squat with safety squat bar off 13 inch box that was below parallel
150x5
240x5
330x2
330x1
290x5
Didnt like the safety squat bar. but in the long run it will help

Sumo Deadlift
135x3x3
225x5
315x2
315x5
My sumo D.L. is starting to get strong. im feeling more comfortable using this it.

Back blaster
5x

Dumbbell shrugs 105x10 120x10x2 130x8
Lat pulldown
5X

ME Bench off of the Man-Pon
225x3
275x3
295x1
315x1
335x1
275x8
Floor press W/Dumbbells
40x15
60x12
80x10
100x8

Dumbbell tricep Extension
50x4 sets
tricep pressdown
5 sets plus 1 drop set

Bi's
Home

ME Deadlift while standing on mats
225x3 off 1 mat
315x3 off 1 mat
405x1 off 1 mat
425x1 off 1 mat New PR
405x1 off 2 mats
405x1 off 3 mats
365x5 off 3 mats

Squats
225x5
330x3x3

GHR 4 sets of 10
Lat pull with wide grip bar
5X
Abs
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Me Bench. Done at home on 6/25
225x3
275x1
295x1
315x1
325x1 New PR

Close grip bench for tris due to limited equipment
185x10
225x10
275x4

Rolling tricep
4x

DE squat and deadlift

13" BOX Squat
225x3x3
275x2x6 worked on form using tips learned from Hoss

Deadlft with 50 lb chains worked on exploding from the bottom
225+chains x2reps x3 sets
275+chains x2 reps x4 sets

abs
Bis
Home

ME Squat and Deadlift
Squat with Cambered Bar
240x8
290x3
330x3
380x3
420x1 New PR

Deadlift
225x8 Conventional
225x8 sumo
315x5 Conv
315x5 Sumo
365x3 Conv
365x1 Sumo
315x6 Conv
315x3 Sumo

Reverese Hyper 5X
Lat Pull 5X
Abs
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ME Bench
Floor press with chains
225w/1chain x3
225w/2 chainsx3
225w/3 chainsx3
275w/1chainx1

Close grip floor press
225x7
275x2
225x8

Rolling tricep extension With chains
3chainsx8x5
Tricep press down
Bis
Home

Me Deadlift
225x5 sumo
225x5 Conv
315x3 sumo
315x3 conv
405x1 conv
455x1 conv New PR

Safety bar squat below parallel
240x5
330x1
330x2
260x8
270x5

GHR X5
ABS
Home

Me Bench
225x5
275x3
315x1 With a pause at the bottom and a hold at lock out
275x4
275x4
Close grip bench
225x8x3

Dumbbell Bench
70x10
80x10
100x5

Tricep extension
x4
Tricep Pushdown
X5

Me Deadlift with greenbands @ #4pin
225x3
315x3
405x1
495x1
545x0 near miss . will have it soon
515x1 New PR
515x1
495x1
Back Blaster x4
Face Pulls x 5
shrugs
Good Morning
135x10
225x1 back was done
abs
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