Sat ME Bench @ Ripped
Lisa and I went to the Farmer's Market this AM early and I thought I would miss the gym. We went through earlier than anticipated and still had time for the gym while most of the regulars were there.
Warm up
Incline Stump Presses
?? x bar
5 x 95 (bar + 50# swinging)
5 x 135 (bar + 90# swinging)
5 x 185 (bar + 140# swinging)
3 x 225 (bar + 180# swinging)
3 x 245 (bar + 200# swinging) PR
1 x 265 (bar + 220# swinging)
1 x 285 (bar + 240# swinging) PR
Got a bit iffy taking the bar down with the heavier weights but was able to avoid an incident...
4 Boards Flat B
5 x 365
3 x 385
Lil Dave Tri’s x 4
CS NG Rows
4 x 10 x 3 plates
Face Pulls 3 x 20
Ok session. Those incline Stump Presses tend to fatigue me alot. Boards felt much tougher than they should have. Lost 5.5# this week so that's a plus. Need to do this better than last time. need to keep the strength while losing the pudge.
Maranatha
God Bless!
Warm up
Incline Stump Presses
?? x bar
5 x 95 (bar + 50# swinging)
5 x 135 (bar + 90# swinging)
5 x 185 (bar + 140# swinging)
3 x 225 (bar + 180# swinging)
3 x 245 (bar + 200# swinging) PR
1 x 265 (bar + 220# swinging)
1 x 285 (bar + 240# swinging) PR
Got a bit iffy taking the bar down with the heavier weights but was able to avoid an incident...
4 Boards Flat B
5 x 365
3 x 385
Lil Dave Tri’s x 4
CS NG Rows
4 x 10 x 3 plates
Face Pulls 3 x 20
Ok session. Those incline Stump Presses tend to fatigue me alot. Boards felt much tougher than they should have. Lost 5.5# this week so that's a plus. Need to do this better than last time. need to keep the strength while losing the pudge.
Maranatha
God Bless!
posted by Stump at 1:11 PM
4 Comments:
What are lil' Dave's Tris?
Lil Dave is Dave Edmondson. Great light weight lifter. I think he won the IPF world's once or twice in the 148's. Lives in N UT.
Good guy with lots of tricks. The official name that we gave this heinous giant set is "Little Dave's Quadrophonic Triceps of Death". The version I do is modified somewhat from how he originally taught them.
Dave had us sit and have a 15# db in ea hand. Raise then up to full extension and do back handed extensions for 15 reps. w/o stopping switch to hammer extensions for 15 then forehand extensions for 15. Immediately do pushdowns for a set of 15. That is one set.
I changed it up a bit and use my ab strap (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=139&pid=1555) for all 4 angles. 4 x 15 reps = 60 reps per set. x 4 = 240 reps for the movement. Quite the pump.
Ah yeah the ab strap is used on the high cable pulley
Sounds like a blasty.
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