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Supe527
11-20-08, 12:23 pm
My best competition bench is 625 right now just like my partner BigEzy. I've done 700 in the gym a few times before. My current best raw bench is 405 (only b/c that's the most I have tried so far). In the past I've benched 455 raw, but I went through some horrific injuries in the past two years. So now I am finally back on the road to greatness!

11/19/08 WORKOUT

Incline - 135x10 (Superset all sets w/ bent over single arm cable rows)
225x10
275x5
315x4x3

Flat - 225 (plus 5/8 chains) x10 legs in the air
275 " " x5 (speed)
315 " " x4x3 (speed)
315x3 275x5 225x10 (drop set speed)

Military Press - 135 + chains x 10
185 + chains x 8
205 + chains x 6

Lateral Flys - 30lbs db x 10
30lbs db x 12
30lbs db x 15

T o m m Y
11-20-08, 1:08 pm
strong stuff in here!

Supe527
11-20-08, 2:35 pm
Much appreciated props bro!

Supe527
11-21-08, 10:23 pm
Today was a LEG day! These are the days that make me happy!

WARMUP:
walking lunges - Body weight x 10 steps
40lbs DB x 10 steps
60lbs DB x 10 steps
60lbs DB X 10 steps
135lbs BB x 10 steps
135lbs BB x 10 steps

WORKOUT:
Squats - 315 x 5 reps
405 x 2 sets x 5
500 x 1 rep
585 x 2 reps (plus knee wraps)
405 x 3 sets x 5

DL - 315 x 5 reps
405 x 2 sets x 5
405 x 10 reps

Good Mornings - 135 x 10
185 x 8
225 x 8

Supe527
11-25-08, 3:48 pm
Today's training was BACK! I love training Back! There's nothing better than getting that WIDE lat spread.
This is what I started off with:

50-100 pullups ( warm up )

Deadlifts - 315x5 405x5 405x5

Bent Over Rows - 315x6x5

Low cable rows - 150lbsx4x15

Shrugs - 315x3x10 405x6x10

V bar rows - 3platesx10 4platesx10 5platesx10

Supe527
11-26-08, 6:19 pm
Today was another day of training for me. It is my least favorite day. CHEST, SHOULDERS TRICEPS. I'm not a big fan of benching, but it happens to be one of my best lifts.

INCLINE - 135x10 (warm up)
225x10
275x5
315x3
335x1
315x3
225x10

FLAT - 225x10
315x3x5
365x1 (easy)
315x3 (legs in the air)
225x15 (wide grip and legs in the air)

FLAT DB - 95lbsx10 (with each arm) 3 sets

SEATED SHOULDER PRESS IN SMITH - 135x10 (without cables)
185x3x5 (without cables)

HAMMER CURL SHOULDER PRESS w/ DB - 50lbsx3x10

TRICEP ROPE PUSH DOWNS - 4X10

eric downey
11-28-08, 12:30 am
Today was another day of training for me. It is my least favorite day. CHEST, SHOULDERS TRICEPS. I'm not a big fan of benching, but it happens to be one of my best lifts.

INCLINE - 135x10 (warm up)
225x10
275x5
315x3
335x1
315x3
225x10

FLAT - 225x10
315x3x5
365x1 (easy)
315x3 (legs in the air)
225x15 (wide grip and legs in the air)

FLAT DB - 95lbsx10 (with each arm) 3 sets

SEATED SHOULDER PRESS IN SMITH - 135x10 (without cables)
185x3x5 (without cables)

HAMMER CURL SHOULDER PRESS w/ DB - 50lbsx3x10

TRICEP ROPE PUSH DOWNS - 4X10

think how good you'd be if you liked it. See you Sat ***. Bring your shirt its go time.

Supe527
11-28-08, 8:38 pm
TOday was another LEG and BACK day. It's my favorite kind of training day!!!

WARM UP:
pushing the prowler for about 100meters
pulling a plate sled with 3 plates

WORK:
pushing prowler + 50lbs (low handle) 50 meters x 3 sets
pulling plate sled with 4 plates x 3 sets
Famers walk (100lbs Db no straps) 100 meters x 3 sets

Low Rack Pulls -
315x1(overhand grip no straps or belt)
405x5 (overhand grip no straps or belt)
500x1 (overhand grip no straps or belt)
605x1
635xmiss

High Pulls -
225x10
315 x 2sets x 5reps
225x10

Bent Over Rows -
315 x 3sets x 8reps

Supe527
11-29-08, 8:00 pm
Today was my 1st day to go heavy in a long time. Today we used our bench shirts. I used a single ply Katana. My body weight was 230lbs in the morning before my workout.

WORKOUT:

FLAT DB -
85lbs x 20 reps
105lbs x 2 sets x 15 reps
125lbs x 1 set x 5 reps
150lbs x 2 sets x 5 reps

FLAT BB -
315 x 2 sets x 1 rep (legs in the air)
365 x 1
585 x 3 reps off 2 boards (with shirt)
635 x 1 rep off 2 boards (with shirt)
675 x 1 rep off 1 baord (with shirt) near miss

LATERAL FLYS -
35lbs DB x 2 sets x 12 reps

REVERSE PEC DECK -
100LBS X 15 reps
120 lbs x 12 reps

eric downey
11-30-08, 12:58 am
Today was my 1st day to go heavy in a long time. Today we used our bench shirts. I used a single ply Katana. My body weight was 230lbs in the morning before my workout.

WORKOUT:

FLAT DB -
85lbs x 20 reps
105lbs x 2 sets x 15 reps
125lbs x 1 set x 5 reps
150lbs x 2 sets x 5 reps

FLAT BB -
315 x 2 sets x 1 rep (legs in the air)
365 x 1
585 x 3 reps off 2 boards (with shirt)
635 x 1 rep off 2 boards (with shirt)
675 x 1 rep off 1 baord (with shirt) near miss

LATERAL FLYS -
35lbs DB x 2 sets x 12 reps

REVERSE PEC DECK -
100LBS X 15 reps
120 lbs x 12 reps

GOOD WORK TODAY FATTY.

Supe527
11-30-08, 9:17 am
GOOD WORK TODAY FATTY.

Fatty? YOU got room to talk!!!
You did awesome yesterday. 700 of 1 board! Good job!

Supe527
12-03-08, 10:12 pm
I love training BACK!!!!

PULL UPS- 50 reps

DL - (off a 5.5inch block) 315x5x5 (no straps overhand grip)

BENT OVER ROWS - 315x4x8

SINGLE ARM CABLE ROWS - 150lbs x 10 x 4

Supe527
12-03-08, 10:17 pm
I hate benching!

INCLINE -
135x10 225x10 275x5 315x5
275x5 close grip 225x10 close grip 135x15 close grip

FLAT - 255x8x5 ( speed work ) legs in the air

SEATED SHOULDER PRESS - 135x10 185x10 225x5 225x5 135x10 (+ 5/8 inch chain & 10lbs plate at the bottom)

FLAT FLYS - 60lbsx4x8

T o m m Y
12-03-08, 10:21 pm
strong press right there man!

shizz702
12-03-08, 10:21 pm
solid training in here bro, that 700 will be yours!

Supe527
12-04-08, 1:12 pm
solid training in here bro, that 700 will be yours!

Thanks for the vote of confidence bro!!! I know I'm going to hit 700 very soon. I just can't wait to do it!!

Good luck with your training too!! Keep eating a shit load of food and throwing around big weight!!

Supe527
12-09-08, 12:11 am
ANother bench day has come and gone. I'm getting stronger with my shirt, but really with my raw strength.

SMITH MACHINE FLAT BENCH WITH BANDS:
double purple bands x 3 sets x 8 reps
double green bands x 2 sets x 5 reps
double green + small double purple x 1 set x 5 reps
double green + double purple x 1 set x 3 reps

FLAT BENCH:
315 x 2sets x 3reps
365 x 1 set x 1 rep
405 x 1 set x 1 rep (miss)

(NOW THE SHIRT GOES ON):
550 x 3 sets x 3 reps off two boards (easy)

INCLINE DUMBBELL:
110's x 1 set x 8 reps
125's x 1 set x 8 reps
150's x 1 set x 4 reps

eric downey
12-09-08, 12:26 am
Jesse told me what he wants me to do This Sat. Its more than we've ever done. Ever So bring it all to the gym with you Sat morning

Supe527
12-09-08, 8:12 am
Jesse told me what he wants me to do This Sat. Its more than we've ever done. Ever So bring it all to the gym with you Sat morning

I'll be there!!! I'm sick of this light shit!!! I want to put some real weight in my hands. 700 isn't gonna come easy or by itself. I'm gonna have to choke that motherfucker into submission and make it my bitch! 2009 is the year things are going to get nasty!

Supe527
12-18-08, 6:55 pm
Today was the first day we went Really heavy with our shirts. jesse wanted to go heavy and we did! Big EZY and I both went for 700 or 700+ for a few sets!
Here is how it went for me:

FLAT BENCH:
135X10
225X10
315X5
365X3
365X1 (LONG PAUSE)
550X1 (w/ shirt) 2 board
635x1 (w/shirt) 2 board
675x1 (w/ diff shirt) 2 board
695x1 (w/shirt) 1 board - near miss
700x1 (w/ diff shirt) 1 board - near miss
700x1 (w/ shirt) 1 board - good lift

335x5 pause reps
350x5 pause reps
350x5 pause reps

GOOD DAY OF LIFTING!!!!!

Supe527
12-18-08, 7:04 pm
today was my favorite day for training! BACK!!!! I love it! there is nothing better than just pulling some sick ass heavy weight. It was also my first time training in Old Man's Gym @ Southeastern. It was dirty, hot, and I LOVED IT!!!!

PULL UPS- 50

BENT OVER ROWS -
225X10 (no straps overhand grip)
225x10 (no straps overhand grip)
315x5x5

1 ARM ROWS-
130lbs db x 3 sets x 10 reps

DL- (no straps)
315x5
405x5
500x1
315x10 (off a 3 in block)

HIGH PULLS -
135x10
225x2x5

1 ARM SNATCH
135x5 (with long bar)

SHRUGS -
315X10 (no straps overhand grip)
315x4x10 (snatch grip w/straps)

ABB WORK w/ JUMP STRETCH BANDS

i felt like a monster after the gym that day!