Sat ME Bench @ Ripped Fitness

Always a good time @ Ripped
Warm up
Flat bench
?? x Bar
?? x 135
?? x 225
6 x 275
6 x 315
2 x 5 x 315 I think all the 315 work is a PR. I wanted 3 x 6 but will get it next time around.

4 Board
3 x 385
2 x 405
8 x 365
7 x 365

A bar push downs

Hammer low rows

Seated rope face pulls

Low pulley curls straight bar

Gotta Fly. Family over.

Utah beat BYU. God loves me

Maranatha

God Bless!

Tuesday DE Bench

Warmup

Flat bench
Bar x ??
3 x 3 x 135
6 x 3 x 165

Military in the rack
5 x bar
5 x 135
5 x 205
3 x 235
3 x 245 PR

CS Rows 45 degree handles

Push downs

Low pulley curls

Pretty good session. I am finding that keeping the speed work light works out well and doesn't hinder Sat's volumes. Happy with the gains in shoulder work.

Have applied with Valspar for a territory manger slot. This would be a decent fit as the function is very similar to what I did when I was pimping Tufflex. Need a job soon.

Maranatha

God Bless!

Another week in the bank

I had a serious case of the screw its all week so I only went in on Sat AM.

Warm up
Flat bench
2 x ?? x bar
?? x 135
5 x 225 Felt like a house
5 x 275 Felt lighter, weird
3 x 305
3 x 3 x 330

Rack lockouts
5 x 315
3 x 405
2 x 435
1 x 455
m x 465
All last reps held for a 3 count

High pulley straight bar extensions

Low pulley straight bar cg rows

Low pulley straight bar preacher curls

Rev pec deck

Better session than expected. I've been having some body aches like I'm getting the flu but dragged myself down anyway. Glad I did. the 3 x 3 x 330 went way easier than I thought it would. I'm finally getting my head wrapped around training heavier and it's paying off. Worry about technique and not about what's on the bar.

I got some of the results from WABDL worlds: Leslie Hofheins hit a PR 424 dl to get best lifter, Jeff A hit a 30# bench PR with a 534# 2nd attempt and Nick Lenhart hit an amazing 375# bench to win his class. That's a PR for him but I don't know by how much. Nick dl's tonight.

Someday I'll go play @ the worlds. It sounds like a lot of fun. I am happy these guys did so well.

I need a job. Getting a lot of thanks but no thanks. I did get a shout from a paint/coating mfr that I hope turns into something.

I know God has plan.

Maranatha

God Bless!

The week as I remember it

Tuesday
Warmup
Flat bench
9 x 3 x 135

Grappler 1 arm shoulder presses
8 x 45
8 x 70
8 x 90
2 x 8 x 115

Push downs flat bar

High pulley rows to chest

Low pulley rope curls (hammers)

45 degree seated calf

Thurs
5 min bike
Warm up

Power Squat Hacks
8 x 270
2 x 8 x 540

Power Squats
3 x 8 x 710

Leg press
2 x 20 (?) x 540

Seated calf

25 min bike


Sat ME Bench @ Ripped Fitness
Warm Up

Floor Press
2 x ?? x bar
? x 135
? x 225
6 x 275
3 x 315
2 x 325
2 x 335

4 Board Presses
5 x 365
3 x 385
2 x 405
2 x 415
m x 425 I did a set of fakey 2 board earthquake chained benches (I will explain the set up at another time) prior to my 425 set cause Russ wanted me to try it. I blame him for the miss. I popped it fast but let it fade over my face. Missed lockout totally.

Rope push downs

Seated low rows close grip

High pulley rope pulls

CG low pulley ez curls

I enjoy training at Ripped. There just seems to be a better atmosphere and better flow to the sessions. I need to get a job so that this is a good option for me. Well there are other reasons for the job but that's one that is one the list somewhere.

Well Barack is our new Pres. Dude is an enigma. Time to put up. He has expressed some very leftist views in the past. I hope he lives to his word and moves more centrist for the country's sake. But then again I still hope for the Easter Bunny every year.

Look for 1st and 2nd amendment rights to get stomped on. The Fairness Doctrine will be pushed again. Crimeny, the open market provides for fairness. Put it out there and see what the market supports. Easy deal.

Lots of interesting stuff going to be happening on a global scale in the next 4 years. Supernatural stuff as well. Noty freaky stuff. Well maybe if you don't know your Bible. Probably a good thing to read these days.

Maranatha

God Bless!

Thurs and Saturday

Thursday
Had a serious case of the screw its. Didn't make it to the gym.

Sat @ Ripped Fitness

Always a good time @ Ripped
Warm up
Incline Stump Presses
2 x ?? x bar
3 x 95 (bar + 50# swinging)
3 x 135 (" + 90# ")
2 x 3 x 185 (140# swinging)
3 x 225 (180# swinging)
Had never done them like this before. These are very hard. Could have done more but Mike was short on time so we moved on.


Flat bench 3 boards
3 x 315
3 x 335
3 x 365
3 x 385
1 x 395

Push downs

High pulley wide grip rows to chest

Rope high pulley face pulls

Preacher curl machine

Good work, fatigued today. Those stump inclines take work. Brian improved his bench PR of 315 from last week to 320. He is real pleased with his progress.

Election on Tuesday. Scary times.

Marantatha

God Bless!