1 ton here I come........

[Frank.S]

what fed is your meet? USAPL or USPF? im not sure if you can use briefs in the USPF.. and i know you cant in the USAPL.

I cant squat barefoot, im much more stable in chucks for some reason?

[NorthernWisco]

USAPL. I am just using them until I get my Centurion for christmas

[NorthernWisco]

YouTube - 135/ greens

[stingo]

Where's your weigh-in?

[NorthernWisco]

YouTube - 325 Raw slow bench


247 this morning

[Simon C]

Originally Posted by NorthernWisco

YouTube - 135/ greens

if those greens are the same as the greens that I use for squatting, then that's pretty damn good speed.

[NorthernWisco]

greens from elitefts

[stingo]

Nice lifts Ray. If you'll pardon the dumb question, what's the purpose of putting the bands on, other than to add resistance (which I assume you can do with weight plates).

[NorthernWisco]

to build speed up light on the chest heavy on the lock out

[NorthernWisco]

12-18-08

Speed Box Squat-

8x3 @225

Box Deadlift-

225 x 3
315 x 3
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
535 x 1 im gonna count

Pull ups-
3x4 @ mini bands
2x4 @ bw

[NorthernWisco]

12-20-08

247.0 pretty happy considering had a cheat meal of about 3/4 of a pizza and 2 crown and 7's

[stingo]

Yup not bad at all - now back to the grindstone...

[NorthernWisco]

deload this week

[NorthernWisco]

246.2

my plans for my deload are as follows

Monday-
Bench- 3x3 @250

Push ups- 2x20


Tuesday-
Squat- 3x3@ 365

Stiff Leg deads- 2x10@135

Off till the following monday

[Frank.S]

sounds good - sometimes taking a week 100% off works for me as well. i used to do 3 on, 1 fully off.. but i found i can do more like 10on/1off..

[NorthernWisco]

12-22-08

Week 1 to week 2

245.0 (-3.0) 44.75 (-0.5)

total so far = -8.lbs, -1.75 inches

[stingo]

Congrats on the loss - looks like you're trending in the right direction. Keep it up.

[NorthernWisco]

12-22-08 Deload week

Bench- 3x3 @250 all legal w/ superlong pause

Pull ups- 3x3 @ mini band

PEeeeeeeeeeeeeeeeeeeeeeeeeeace

[NorthernWisco]

12-23-08

Squat-
ton of warm ups

3x3 @315
1x1 @450 smoke show easy coulda nailed a quad

parents have a xmas eve eve partay and i am going to partake fully. I have not had more then 25g of carbs in the past 2 days leading up to this...am weigh in244.7


No training till monday

[NorthernWisco]

week off is feeling amazing...lotsa good food too. Back to the grindstone saturday diet wise. Got a 3 sets of knee wraps and a new squat suit from ma and pa

[stingo]

Have a great Christmas!

[NorthernWisco]

245.9 this am kinda pumped since i have been eating nothing but good food ie prime rib, lobster, mashed tators, pie, cookies, gumbo

[NorthernWisco]

244.7 this am

[stingo]

Congrats on the loss, especially over the holidays.

[NorthernWisco]

Thanks Tom only 1 more to go! I hope to be under 243 by new years eve

[NorthernWisco]

244.0 44.74 down a pound waist is the same

[Frank.S]

one thing i forgot to mention - your band setup for the bench is different then what most people use. it will work but you may be loosing to much tension at the bottom. Most people double mini/monster mini bands around a dumbell / band attatchments. So if you see someone say "Bench against minis" its actually a fair amount of tension.

I set up the bands like you for a while but could never get enough tension. Now with light (purple) bands doubled, 155lbs + bands is fairly heavy.

[NorthernWisco]

12-29-08

Bench
315x1
add F6 Size 46 first session in
365x1 3board
375x1 3board
375x1 2board
405x1 2board
405x1 didnt touch

425x fail on 2 board missed my head by an inch wrist got way out ahead

Tate Press-
70x6
70x6
70x6
75x3

Low row-

4x6@210

Standing DB press-

3x4@ 70


I NEED HELP WITH A CONCRETE BENCH PROGRAM IM 6 weeks out

[NorthernWisco]

when I used minis i doubled them I cant figure out how to double the greeens

[NorthernWisco]

243.5