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lower me
ghr 3x15
concentric good morning ( bar suspended at belly button height)
barx15,135x10,225x10,275x3,315x3,365x3,405x3,455x3 ,495x3,525x1,545x1
leg press 12 plates 3x20 supersetted w/ hanging leg raise 3x20
bodyweight 236
pumped with the 545 and it went up quick....in 2 weeks im going for 585....will start posting vids
light benching...
flat bench 2x12@ 185
close grip 2x12@ 175
incline 2x12@ 135
superset bb curls and swiss bar curls 95lb each 3x10
weight @ 236
shoulders/tris
standing oh bb press 2x6 @ 185, no rest 135x15
front lateral raise 2x10 @ 40lb db
side lateral 2x10 @ 50lb db
rear lateral 2x10 @ 60lb db
oh rope tri ext 2x10@ 145
tri pressdown 2x8 @ 250
weight @ 236
de bench
9x3 with 3 diff grips 3x3@135,3x3@155,3x3@175
palms facing db press 40x20,50x20,60x15
reg park press 40x15,50x10,60x10
tri pressdown 205x15,235x15
db curls 40x15,50x15,60x10
facepulls 2x15@ 160
body weight 236.....havent done a dynamic day for bench in a while as it usually destroys my shoulders with the high rep speed.....
lower me
ghr 3x10
concentric good mornings!
barx15,135x10,225x10,315x5,365x5,405x3,455x3,495x3 ,545x5,585x0....should have just did a single with the 545.....was out of juice for the 585....next time!
pullthroughs 5x15 @ 145
body weight 236
got kicked out of my gym today.....its a goodlife.....head trainer interrupted my last workset to tell me I had to use less weight from now on or cancel my membership....he was mad cuz all the bars in the place are bent from my squatting and pulling....i called him a chickenshit goof and left....after i finished my last set
powercleans!!
5x10 @ 135, 1x3@155,1x3@185,1x3@195,1x3@215, 1x3@ 225
bodyweight 236
Hopefully you have another gym nearby.
How do you feel about Romanians vs the good mornings?
i use them as an accessory from time to time, they are great! I prefer the good morning for max effort work tho.....seated, concentric and regular ole good mornings.....and there are a few gyms in my area so no biggie.....now that ive thought about it, getting booted from a gym for being too strong isnt such a bad thing :)
I've never tried them seated.
i really like the seated version..try it sometime!