New England Powerlifting Forum

8/16/10

Max Lower

Super set 45* back raise and Leg Extensions

2 x 8 2 x 15

Chain Suspended GM with Rackable Cambered bar

95 x 5
135 x 5
185 x 5
225 x 3
225 x 3
225 x 5

leg press

3 x 20

leg extension
3 x 15

CHG

2 x 6

Hammer Curls

3 x 8 @ 50lb

Sun 8/15/10

Max Effort Upper

Suspended Purple Fat BAr
3 black mats

275 x 5
315 x 3
365 x 1
405 x 1
435 x 1
455 x 1

SLINGSHOT !!!
455 X 3

Barbell tri extensions

4 x 8

pro lat bar pulldowns

4 x 12

Gren Band Pushdowns
3 x 10

rotator work blue therapy band

3 x 12

Wed Aug 11 2010

Dynamic / lockout

3 Board, Grip 3 no contrast

5 x 5 @ 185

5 Board grip 2

275 x 5
315 x5
365 x 5
405 x 5
405 x 5 with 3 second hold at top

Buff cambered bar elbow out Jm's

3 x 8 @ 185

single arm Naut row
3 x 10

Kazmier Shrugs

2 x 30

Monday Aug 9 2010

Superset

45*< back raise and Leg extension

2 x 10 2 x 15

Trap bar deadlift

135 x 5
225 x 3
315 x 3
315 x 3
315 x 5

single leg leg press 3 x 15

reverse hyper

3 x 8 @ 150

CHG

2 x 5

Max effort Sunday 8/8/10

2 manpons no contrast grip 3

315 x 3
365 x 1
405 x 1
425 x 1
440 x 1

SLINGSHOT !!

465 x miss grrrrrrr set up right away..
465 x 1

kettletbell extensions 3 x 12

v bar pulldowns 4 x 15

Naut vertical shrug 3 x 12

Wed Aug 4 2010

Dynamic and lockout

grip 3 and minis

135 x 5 x 2
165 x 5 x 3

fat bar lockout no contrast pin hole 10

315 x 5
365 x 3
405 x 3
405 x 5

elbow out jm

135 x 8
155 x 8 x 3



Have I told you I can't wait till Sling Shot Sunday !!!

Sun 8/1/10 SLING SHOT SUNDAY!!! Max effort Upper Reverse Blue with 80 lbs of chain, Grip 3, 1 board 225 x 5 275 x 3 315 x 1 365 x ouch put on sling shot 2 boards 405 x 3 455 x 3 wow !! 30* < incline DB 2 x 10 @ 67.5 pulldowns 4 x 10 Strap horizontal shrugs 3 x 10 SLINGSHOT IS EXCELLENT !!

Wed 7/28/10

Dynamic and lockout

Grip 3 2 boards

185 + 80 Lbs of chain

5 x 5

lockouts against purple regular bar grip 3

185 x 5
225 x 3
275 x 3

elbow out jm

3 x 8 @ 135

superset
1 arm naut row and DB shrugs with grip thingees

3 x 10
3 x 12


out !

Mon 7/26/10 45*< back raise 2 x 8 Leg extension 2 x 15 Trap Bar Dead Lift Standing on Blue foam 4 x 5 @ 225.. ya you read right freakin 225 !!! 1 Leged leg press 4 x 15 Reverse Hyper 3 x 8 @ 100 lbs.. yup thats prob bout 50% of my squat right now geeesh Bar Curls 3 x 10 Dang its one thing bein ol...

SUN 7/25/10 MAX EFFORT UPPER 2 BD Grip 3 80 LBs of chain. New chain set up. Chains are almost touching the plates = more weight on bar 185 x 5 225 x 5 255 x 1 275 x 3 300 x 1 315 x 1 355 x 1 belt 365 x 1 belt Ok so I whimp it. 30# incline DB 50 x 10 3 x 10 @ 67.5 Kettlebell Extensions 3 x 10 @ 16 KG...