Super Training Gym Forums

ME Floor Press
Bar X20
135x10
185x8
225x3
225+4 chains x3
225+6 chains X3
225+8 chains X2
225+10 chains X1
Chains are Apporx 20Lbs each

Dumbell Bench
100'sX10
110'sX10
120'sX7
120'sX5

neutral grip pull downsx5
tris
Bis
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Floor press felt really good for once, i usually hate these

DE Bench
bar X20
135x10
185x10
225x3x10 went a little heavier than i have in the past and i didn't really feel a difference in the way the weight moved, was still explosive

Hammer strenght rows
90x10
135x10
180x10
205x10
225x7

T bar rows
45x10
90x10
135x8
tris skull crushers and pushdowns
bis
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ME deadlift
Bloack pulls off 4" block
all done sumo
135x10
245x3
335x3
425x1
425x2added suit
515x1
565 miss so decided to do reverses green bands to work on form
405x3
455x3
495x2
545x1
585x1

grip work
abs w/25lb dumbell
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ME bench
Bar X20
135x10
185x10
225x3
275x3
315x3
335x1
365x3 W/ slingshot

Dummy crushers X4
tricep pushdown w/ rope x5
bis
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ME Squat
cambered bar(60)lb squat
150x8
240x3
330x3
added briefs
380x3
420x2
470x1
510x1
560x1

speed dealifts off a 2 mat deficit
225x5
275x5
315x5
365x5

Ghr using a yellow band for resistance
4x10
ghr abs= to many it hurts

grip work
home

ME Bench
Bar X20
135x10
185x10
225x3
275x3
added Overkill shirt for the first time and first time in a double ply.
315x3 To a 3 board
365x3 to a 3 Board
385x3 to a 3 Board
405x1 to a 3 board
swithced to the wolfe bar
430x1 to 3 board came up easy
430x1 to 2 board came up easy
450x0x2 tried . i know had the strength but was fatigued as i have never been up this high in a shirt. ill get it next time im sure

dumbell bench
100'x12
100'x10

tris
bis
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DE bench
barX20
135x10
185x10
225x3
275x3
315x3
205x3x6

seated rows x
150x10
180x10
230x10
270x6
one arm hammersmith rows x5

tricep pushdown X5
overhead tricep extension X6

bis
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ME squat with the 65lb wolfe bar
bar x5
155x5
245x3
335x3
added briefs
425x2
added suit with straps down
515x1
565x0 put straps up and couldnt get it
565x1
took straps down and nailed with no problem
515x1x5 worked on doing box squats with straps up and switched to an metal ace focusing on form at the unrack
535x1
565x1
565x1 did not squat this one just held it at the top position for min

kettle bell swings
23kg x10
23kg x10
42kg?x8x2

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ME Bench
Bar X20
135x10
185x10
225x3
275x3
315x3
335x2 Never hit 2 before

Tricep pusdown x5
Dummy Crushers
25'sX15
35'sX10
45'sX10X2

Lat pull down X5
Face pulls X5
Bis
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ME Deadlift off of 4" blocks using 50 lb wolfe bar
140x5 sumo
140x5 conv
230x3 sumo
230x3 conv
320x3 sumo
added suit and done sumo
410x2
460x2
500x2
530x1
550x1
580x1
600x1 surprisingly it came up easy never had this in my hands.big time PR

GHR abs holding 26lb kettle bell 10x5

ME bench usin 50lb Wolfe Bar
bar X20
140x10
190x10
230x3
280x2
320x1
added overkill shirt all work done with a 2 board
370x2
370x2
390x2
410x2
440x2
460x2
480x2
500x2 Big time PR

tricep pushdown x5
dummy crushers
25'sx10
35'sx10
45'sx8
45'sx5
lat pull down x5
reverse grip lat pull down x5

ME reverse green band deadlift

135x5 conv
135x5 sumo
265x5 conv
265x3 sumo
375x3 sumo
added suit and the rest done sumo
485x2
535x2
595x1
625x1 Pr
Really starting to feel better using sumo

cambered bar goodmornings
150x5
240x5
290x2

Ghr abs with 26lb kettle bell 3 sets of 10 last set a drop set till failure

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ME bench done on 6/15
bar x20
135x10
185x10
225x3
275x3
315x1
225x12
225x13

Back
tris
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ME cambered bar good mornings
bar x10
added 5 chains to each side
10 chains x3
135+10 chainsx3
225+10 chainsx3
315+10 chains x1
315x3
reverse hyper x5
ghr abs 10x5
grip work
home

ME Raw Bench
bar x20
135x10
185x10
225x3
275x3
315x3
335x1
345x1

back
tris
no bis due to elbow soreness

ME bench from 6/30
bar x20
140x10
190x10
230x3
280x1
320x1
added shirt
370x2 to a 2 board
410x1 to a 1 board
460x1 tp 1/2 board
460x0 to touch

kept trying to get the weight to touch and couldnt , i need more practice

Me bench 7/7
bar x20
135x10
185x10
adde reverse green band
225x5
275x3
315x3
365x3
385x3
405x1
close grip bench using wolfe bar
230x10
250x10
280x5

tricep pusdown x5
dummycrushers x5

bis
back
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ME deadlift from 7/12
reverse band deadlift
225x5 conv
225x5 sumo
315x3 conv
315x3 sumo
rest all done sumo
added suit
425x1
515x1
565x1
605x1
625x1
Ghr w/ mini band around back 5 sets of 10 and 15 w/out band
ghr abs w/35 dumbell on chest x25
ghr abs w/out dumbell 40 non stop



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ME Bench on 7/14
used the 50lb wolfe bar
160x10
210x3
270x3
320x1
340x1 Raw PR

275x5
275x5
275x9

triceps pushdown w/rope x5
dummy crushers x5
hammer curls X 5
lat pull x5
homw

ME box squat
150 X 5
240x3
330x3
added briefs
380x2
420x1
470x1
510x1
540x1
ended there as i haven't squatted in a while

back blaster x5
ghr abs 5x25
side bends w/ 55lb dumbbell

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