1218 replies to this topic

[April Mathis]

LOL. Definitely too many reps on the squats. Even one set of 10 sucks. How did you like the cambered bar?

[Thad Coleman]

Cambered bar rocks!! It forced me to fight for balance on every rep.... even the light weight was challenge. This might be a part of the puzzle!

[Thad Coleman]

4.23.12
ME lower

Sumo Rack pull pin# 4 (below the knee)
Buncha light sets etc...
405 x 3
495 x 3
585 x 3
675 x 1
765 x 1
add straps
785 x 1
815 x 1
835 x 0

Conventional rack pull for grip
675 x 3 sets x 1 x 10-12 second holds with a wide grip

Chest supported db row
105's x 3 sets x 10-15

Band asst chin ups
3 sets x 8-10

Weighted sit ups
105 x 2 sets x 10-12

Hex holds
30lbs x 2 sets x failure
40lbs x failure

I had so much anger in me today...I don't know what I would do if I didn't lift!

[Hakola]

Love the squats. Big leg builders

[Thad Coleman]

I need to get my legs back up! I tried an old squat suit from 4 years ago and I could fit my hand in the legs!!

[April Mathis]

Just go back up to 360lbs. bodyweight, lol.

And I got under a regular bar today just to see and it was easier to get under but still hurts to hold once unracking it. But it is much less than before. I think another 3 weeks or so will be fine.

[Thad Coleman]

That's good news April!! I hope it gets resolved 100% and you can smash some new WR's!!

4.25.12
ME upper

Full range bench press.
135 x 3
225 x 3
315 x 3
365 x 2
405 x 2
425 x 1
add Slingshot
455 x 1
475 x 1
510 x miss
485 x 1

Pin press
315 x 10
405 x 5
495 x 3 sets x 3 with long holds

Strong band pressdown 4 sets x 25
superseted with:
Strong band face pulls 4 sets x 25

Barbell curls
Bar x 20
65 x 20
85 x 3 sets x 12-15

Wide grip pulldowns
3 sets x 20+

Very simple and basic but productive. I haver to start putting my shirt on soon...

[April Mathis]

Maybe just start benching more...I can do those lifts, lol.

[Thad Coleman]

Yeah Yeah

4.27.12
DE squat

Cambered bar box squat
work up raw etc...
435 x 2
add briefs
565 x 5 sets x 2
On my last set i finally got tight enough to hit this weight fast without losing it...this bar is awesome.

Raw ATG squats
335 x 8
425 x 8
470 x 8...this was supposed to 10...I fucking bailed! ugh.

Back raise
BW x 20
strong band x 15
strong band + 60lbs x 10...then 10 more with the band x 2 sets

Pulldown abs
135 x 20
180 x 2 sets x 10

Seated cable row
2 sets x 20-15

I should have nutted up more on the rep squats. Staying up till 4am the night before doesn't help!

[Thad Coleman]

4.28.12
DE upper

DE bench aginst 2 sets of dub minis
135 x 4 sets x 3 close grip
155 x 3 sets x 3 med grip
185 x 3 sets x 3 comp grip

Skull crushers against 2 sets x of dub minis
3 sets x 12-10

One arm overhead db press
95lbs x 2 sets x 10-8

Rear delt db raise
2 sets x 20

Alt db curls
50's x 2 sets x 12
40's x 15

Elbows out band ext w/ monster mini
2 sets x 30

[viking power]

you aint no rookie with those numbers

[Thad Coleman]

Thanks man!

4.30.12
ME lower

Sumo deficit deadlift against chain
605 + 35lbs chain x 1
605 + 75lbs chain x 1
605 x 125lbs chain x miss x 2!

Suspended goodmorinings
265 x 3
355 x 3
445 x 2 sets x 3
475 x 3

Bent over db rows
105's x 3 sets x 12-15

Reverse grip pulldowns
3 sets x 10-15

Suitcase deadlifts with huge squat bar
155 x 3 sets x 10

The Vid....http://www.youtube.c...eature=youtu.be

[Hakola]

I'm speechless about that video.

[Thad Coleman]

Awww come on!! It's not THAT bad! Bahahahah!

[Thad Coleman]

5.2.12
ME upper

Reverse band press ( strong band)
315 x 5
365 x 1
405 x 1
455 x 1
495 x 1
555 x 0
add slingshot
565 x 1
585 x 1
605 x 0

DB bench press
125's x 3 sets x 10-12

Fat bar pressdowns
3 sets x 15+

Fat bar hammer curls
2 sets x 10

Baebell curls
2 sets x 20

[Thad Coleman]

5.4.12
Squat


Squat...duh
155 x 3
245 x 3
355 x 2
add belt
455 x 2
add briefs
545 x 2
add suit
655 x 1
745 x 1
835 x 1
905 x 0
905 x 1
Pure bullshit. Worst squat day ever! I think I blew my self up too much on Monday...I forgot how to squat?

ATG squats
255 x 10
345 x 10
400 x 2 sets x 10

Done....fuckit!

[Thad Coleman]

Failed to log the last two sessions....no great loss~! lol! x 3


5.9.12
ME upper

Bench
335 x 3
385 x 2
415 x 1
add shirt
535 x 1
625 x 1
675 x 1 1 board
675 x 1 1 board
Right arm not fully locking out...

Pin press
335 x 5
425 x 5
535 x 2
475 x 5

Avg band press down
100 total reps x 6 sets

Hammer curls
70lbs x 2 sets x 10-8

Avg band pull aparts
3 sets x 20-12

I need to get in my old busted ass shirt every two weeks...

[Thad Coleman]

5.11.12
DE lower

Box squat against strong bands
Warm up etc..
415 x 8 sets x 2

Good work! Really sitting back...the last 3 sets were right on the money. I have to rebuild my squat from the bottom up.

DE sumo deadlifts
335 x 5
335 + 50lbs chain x 3 sets x 1
385 + 120lbs of chain x 4 sets x 1

GHRs
3 sets x 10,8,9 each to failure...I've found something I suck at! This should help my squat!

Wide grip pulldowns 3 sets x 20-12
superseted with
Pulldown abs 3 sets x 15+

Did some helping Pat with his squat suit....He hit 685 about 1.5" high! Getting ready!

[Thad Coleman]

5.12.12
DE upper

DE close grip benchw /Slingshot
185 x 3 sets x 3
225 x 2 sets x 3
275 x 4 sets x 3

Barbell overead press
185 x 10
205 x 2 sets x 6
Have not done these in years...I suck! lol!

Tate press
60's x 15
70's x 3 sets x 12-10

Db bent rows- high angle
60's x 3 sets x 20+

Barbell curls
4 sets x 20-15

[April Mathis]

I thought I was bad at overhead press...but you make me feel better about it now, lol.