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Gym Update

Finished the platform and got the rack bolted down yesterday. Platform is 2 sheets of particle board between 2 pieces of plywood with a stall mat on top.

Also picked up the pieces for a “Redneck Monolift” which consists of tow straps, 3/8in chain and steel hooks that are on order.

Here are a couple pics:

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Max Effort Squat/Deadlift

ME SQ/DL

Sumo Pin Pulls (below knee level):
135x5x2sets
225×3
315×3
405×3
455×1
495×1
545×1
405x5x2sets

45deg Reverse Hypers:
4 sets of 10, last 3 sets holding a 25

TKE’s:
2 sets of 20

Straight Leg Raise:
2 sets of 15

Good session. I am incredibly weak from pin number 4, so I guess I really need to work that level pin pulls for a while. I seem to pull much more from the floor. My back felt pretty good today despite what happened Thursday, so it was definitely nothing serious. I was planning to pull agains bands, but with the rack not bolted down yet, that wasn’t happening, haha.

Dynamic Bench

DE BENCH

5-board/lockout work:
Doubled monster mini’s on all sets:
Barx20
135×10
Add boards:
185×5
225×5
275×5
315×5
365×5
405×5

Speed Bench with Fatbar and Doubled Monster Mini’s into foam:
195x3x9sets using 3 differet grips

HS Row:
5 sets of 10

Trap Bar High Pulls:
5 sets of 8

DB Curls:
5 sets of 8

Good session. Lots of work. I’m ready to eat.

Will

Dynamic Effort Squat/Deadlift

DE SQ/DL

Box Squat onto Foam against Blues Choaked on Tensors:
Barx10x2 sets
145x5x2sets
235×2
285×2
Loose briefs:
325×2
395x2x7sets
465×2

Conv Deadlifts with reverse Minis:
315×1
405×1
495x1x7sets
585×1

Shut it down. On my last pull my back popped, luckily nothing serious and no pain, but erring on the aide of caution decided to stop. Trained at the Fitness Factory in Arab so squats were out of the monolift. Next week will be doing speed work at¬†Huntsville Barbell so I’ll be walking them out. Good session though.

Will

Max Effort Bench

ME BENCH

Raw Bench:
Barx20
135×10
225×5
4-board:
315×5
365×2
405×2
455×2
495×2 – PR
No boards:
315×12

CS Row ss with Monster Mini Pushdowns:
5 sets of 10 each

BB Curls:
3 sets

Really solid session, hit a pretty big raw PR tonight, so I am pleased. We had 5 guys at Foundry Barbell tonight, with everyone but me in shirts, so I did a good bit of lifting off. Carter hit a very fast 2-board 505 press in his 2-ply RageX, which was his first time in a multi ply shirt. We will get him working with heavier weights once he gets some alterations made to the sleeves. Tim was in a shirt fo the first time ever an hit a solid 425 to a half board. Chris worked to 455 to a 2-board and Gordon hit a PR 3-board. All aroud very good session.

Will

ME Squat/Deadlift

ME SQ/DL at Foundry Barbell

Raw Reverse Miniband Squat (walked out):
Barx10x2sets
145×8
145×5
Add bands
235×5
325×3
415×3
505×1
555×1
595×1

Convventional Deadlift:
245×5
335x3x5sets

45 degree Reverse Hyper:
5 sets of 10

Out. Really good first squat session at FBB and first session post meet. Felt good getting under weight but I didn’t overdo it, so it was good. Pulled some light deadlifts after squatting and then hit hypers and got a massive low back pump. It was pretty warm out today, but the fan was cranking and it wasn’t too hot training.

Will

DE BENCH

DE BENCH at Foundry Barbell

Bench:
Barx50
Add doubled monster mini bands:
Barx10
135×10
185×3
195x3x9sets (3 different grips)

Pin Press (6in ROM):
225×5
315×5
405×5
455×5

CS Rows:
5 sets of 10

Pushdowns:
3 sets of 15

Miniband Pullaparts:
3 sets of 10

BB Curls:
4 sets of 8

First official training session at Foundry Barbell. Had a really good training session even though it was pretty hot outside. I gotta admit, training in a garage gym is about a billion times better than the commercial gym…loud music, chalk…it’s great.

ME Squats tommorrow,
Will