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palapagus

  1. Saturday: Dynamic Effort Lower Body

    by , 02-11-2012 at 02:46 PM
    Box Squat:
    [LIST][*]Sets of two, adding weight until:[*]325lbs + (120lbs in chains) x2[*]PR![/LIST]Deadlift:
    [LIST][*]315x10x3[/LIST]Assistance:
    [LIST][*]Reverse hyper[*]Adductor/Abductor[*]Jandas[/LIST]Comments:
    Animal Barbell Club came through Iron Sport today and cluttered the gym. Fortunately for me most of them stayed on the side of the gym where all the machines are and the mono-lift and squat bar were open and waiting for me when i walked in. I was planning on taking ...

    Updated 02-17-2012 at 07:32 PM by palapagus

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  2. Wednesday: Max Effort Lower Body

    by , 02-01-2012 at 06:45 PM
    Squat:
    [LIST][*]Worked up to 325lbs x5[*]265lbs x10[*]235lbs x15[*]205lbs x20[/LIST]Assistance:
    [LIST][*]Tire flipping[/LIST]
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  3. Monday: Dynamic Effort Upper Body

    by , 01-30-2012 at 06:19 PM
    Axle Bench: (thinnest axle)
    [LIST][*]135lbs +(80lbs chains) x3x9[*]135lbs x10x3[/LIST]Assistance:
    [LIST][*]Pullups[*]Jandas[*]Curls[/LIST]
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  4. Saturday: Dynamic Lower Body

    by , 01-28-2012 at 02:25 PM
    Box Squat:
    [LIST][*]240lbs + (small blue bands) x2x6[/LIST]Deadlift:
    [LIST][*]330lbs x10x2 (conventional)[*]290lbs x10x2 (sumo)[/LIST]Assistance:
    [LIST][*]Tire flipping[*]Prowler[*]Abs[/LIST]
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  5. Friday: Max Effort Upper Body

    by , 01-27-2012 at 06:24 PM
    Bench:
    [LIST][*]225lbs x1x2[*]215lbs x1x2[*]205lbs x1x10[*]185lbs x1 (close grip)[*]185lbs x3 (close grip)[*]185lbs x5 (close grip)[/LIST]Assistance:
    [LIST][*]Dips/pullups[*]Biceps[*]Abs[/LIST]
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