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RomeyGBOD
06-01-14, 10:54 am
Im 17 years old and I recently competed in my first powerlifting meet where i placed 1st in the 198 in just sleeves at the Beast of the Bluegrass competition. It was a blast and Im hooked on the sport. Im in my offseason now and Im looking to compete again in october or november. Im weighing about 187 right now and really trying to focus on brining my legs up as Im coming off a hamstring injury and to really strengthen my quads and back.

My training looks like this:
Monday: Squats
Tuesday: Deadlift accessory and arms
Wednesday: Front squats and back
Thursday: Bench
Friday: Deadlift party
Saturday: High bar squats and back
Sunday Overhead pressing

I follow a linear progression

RomeyGBOD
06-01-14, 11:14 am
So I decided to put Fridays Deadlift Party up here. My first deadlift session of my new cycle. Everything was no belt as im taking about 6 weeks til i add a belt back into my training.

Sumo deadlifts
405 x 5
415 x 5 x 3sets
425 x 5
435 x 5 (PR without belt)

Conventional block pulls
405 x 5 x 3sets

Deficit deadlifts 2in
315 x 5 x 2sets

RomeyGBOD
06-01-14, 11:22 pm
Did some overhead pressing and shoulder work tonight. Pretty solid workout.

Standing military press
165 x 5 x 4 sets
170 x 5

DB military press
90 x 12
95 x 10
95 x 8
100 x 8
110 x 5 (PR)

Lateral raises
4x25

DB shrugs
100 x 25 x 4 sets

RomeyGBOD
06-02-14, 6:17 pm
Second week of my cycle, today was squats. Had a great workout. Felt strong in this being only my 2nd week of training since meet. Everything still beltless just sleeves.

Squats
135 x 5
185 x 5
225 x 2
275 x 1
325 x 5 x 3sets
335 x 5
345 x 5
365 x 5 ( 5RM PR for beltless squats)
decided to just go up..
405 x 1
405 x 1

Pause squats
275 x 8
285 x 6 x 3sets
225 x 5 with 3 second pause at bottom

leg extension
4 x 20

leg curls
4 x 15

RomeyGBOD
06-03-14, 4:23 pm
Hit up a quick deficit deadlift workout early this morning before school. Felt good, legs were sore from yesterday. Wasn't a long one.. Got in and out.

Deficit deadlifts 3in no belt
135 x 5 x 2sets
225 x 5
275 x 2
315 x 10 x 2
325 x 10
330 x 10 (PR)

Stiff leg deadlifts
135 x 8 x 3sets
Went really light on these.... Don't wanna push the hammy to much just yet...

RomeyGBOD
06-05-14, 11:37 pm
Here's my workouts from Wednesday and today.. Overall pretty solid workouts

Wednesday
Front squats no belt
135 x 5 x 2sets
185 x 3
225 x 8 x 2sets
230 x 8
235 x 8 x 2sets
240 x 8
260 x 6

Thursday
Bench
135 x 5
185 x 5
225 x 3
245 x 1
Pause reps
255 x 5
260 x 5
265 x 5
270 x 5
275 x 5
285 x 5
I was feeling good on these so decided to go up for a couple more sets...
295 x 3
315 x 1 (PR)
315 x 2 x 2sets (much better PR both sets here)

Touch bench
Trying to focus on speed here..
275 x 5 x 3sets

Incline barbell
185 x 12 x3sets

RomeyGBOD
06-06-14, 5:28 pm
Deadlifts today felt really good. Great workout.

Sumo deadlifts no belt
415 x 5 x 2sets
425 x 5
435 x 5
445 x 5
460 x 5 (huge 5RM PR)
480 x 4 (another huge PR)
Felt strong and wanted to try 500 beltless ... So i went up
500 x 1 x 2sets (PR).. Minor hitching on the 1st set so i did a second set with it... Much better set the second time

Conventional block pulls no belt
415 x 5 x 4sets

Deficit deadlifts 3in no belt
365 x 5 x 2sets

RomeyGBOD
06-09-14, 5:50 pm
Squats today felt great. Had a really good workout

Squats no belt
135 x 5
185 x 5
225 x 2
275 x 1 pause
335 x 5 x 2sets
345 x 5
365 x 5
370 x 5
385 x 5 (Huge 5RM PR for beltless squats)
Went up after worksets...
395 x 2

Pause squats
275 x 8 x 4sets

Leg extension
4 x 20

Leg curls
4 x 15

Calf raises
4 x 12

RomeyGBOD
06-10-14, 11:10 pm
Couldn't make it to the gym til the evening.. Goal today was 365 x 10 on deficit pulls.. Exceeded my expectations for today's workout!! It wasn't long but it was a good session

Deficit deadlifts 3in no belt
135 x 5
225 x 5
275 x 2
275 x 1
325 x 10
330 x 10
340 x 10
365 x 12 (PR... goal was 10 but I felt 2 more in me)
Then.....
405 x 10 (PR) felt really good

Stiff leg deadlifts
135 x 10 x 4
Still being cautious with these really focusing on the stretch

Pullups
BW x 20
BW x 12 x 2sets

RomeyGBOD
06-11-14, 6:14 pm
Front squats no belt
135 x 5
135 x 3
185 x 3
235 x 8 x 3sets
245 x 8
255 x 7.. Had 8 in me.. The bar rolled on me on the bottom of 8 so i had to dump it..
265 x 6
280 x 2

Did some back work afterwords
T bar rows
5 x 5

Pull downs
5 x 15

One arm rows
100 x 20
120 x 20 x 2sets
140 x 30 x 2sets.. Took a few second break at 20 and finished out 10 more reps

Cable rows
4 x 18-12

Chest supported DB rows
4 x 12-15

Solid workout.. Was able to get through front squats and accessory work

RomeyGBOD
06-13-14, 4:55 pm
Had a good deadlift party.. A lot of deadlifting. Gradually building up.

Sumo deadlifts no belt
435 x 5
445 x 5 x 2sets
460 x 5
470 x 5
480 x 5 (5RM PR)
490 x 3
455 x 4

Conventional block pulls
415 x 5 x 3sets
425 x 5 ... Had to put straps on after the 1st rep my hands were killing me...

Deficit deadlifts 4in
425 x 5 w/ straps
405 x 5 x 2sets w/ straps

Stiff leg deadlifts
185 x 8 x 2

Pullups
BW x 15
BW x 12

RomeyGBOD
06-16-14, 6:16 pm
Didn't have a lot of time yesterday to hit the gym.. Got what I needed to in and that was it..

Bench
Warmup
135 x 5
185 x 5
225 x 3
245 x 1
Worksets pause reps
265 x 5 x 3sets
270 x 5
275 x 5
290 x 5
300 x 3
315 x 2
320 x 1

Touch bench trying to focus on speed
275 x 5
280 x 5 x 2sets

Decline barbell
265 x 8 x 2sets
275 x 5 x 2sets

DB incline
90 x 12
90 x 10 x 3sets

RomeyGBOD
06-16-14, 11:51 pm
Great squat workout today. Felt solid. Still no belt in any of my training.. Just sleeves today

Squats no belt
135 x 5
185 x 5
225 x 3
275 x 1 pause
340 x 5
350 x 5
365 x 5
370 x 5
385 x 5
395 x 5 (Huge 5RM PR for beltless squats)
405 x 3 (also a PR)

Pause squats
280 x 8 x 4sets

Leg extension
4 x 20

Leg curl
4 x 15

Calf raises
4 x 12

RomeyGBOD
06-17-14, 11:35 am
Had to workout in the morning, didn't have alot to eat before so my energy wasn't the greatest.. but still got it in.

Deficit deadlifts no belt 4in
135 x 5
225 x 5
275 x 2
315 x 1
335 x 10
345 x 10
365 x 12
370 x 10
410 x 11 (PR)

RomeyGBOD
06-19-14, 12:59 am
Did some front squats and back accessory tonight..

Front squats no belt
135 x 5
135 x 3 paused
185 x 3
225 x 1
240 x 8 x 3sets
250 x 8
260 x 8
270 x 6
300 x 1 (PR Heaviest I've gone without a belt)

Barbell rows
245 x 5 x 5sets

One arm rows usually use straps on these but went without today..
140 x 12
120 x 12 x 4sets

Chest supported dumbbell rows
60 x 15 x 2sets
70 x 12 x 2sets
80 x 10

Close grip pulldowns
4 x 12

Pullups
4 sets to failure

Barbell shrugs
225 x 25 x 2
315 x 12
405 x 8

RomeyGBOD
06-20-14, 4:53 pm
Good deadlift party.. Didn't have much time but hit my goal for the day

Sumo deadlifts no belt
440 x 5
450 x 5
460 x 5
470 x 5
480 x 5
490 x 5 (big 5RM PR for belt less deadlifts)
505 x 1 miss on 2nd rep... This REALLY pissed me off.. I wanted at least 2 or more... Wasn't ready for it today just keep building up

Sumo block pulls all sets with straps
405 x 5
425 x 5
445 x 5
455 x 5

Had to cut it short.. Ran out of time but was still a good workout

RomeyGBOD
06-22-14, 1:05 am
Today was high bar squats and back accessory.. Still focusing on the form of the high bar squats.. But was able to get through squats and a back workout as well.. Didn't use any straps during the back workout today just something I'm playing around with.

High bar squats no belt
135 x 5
185 x 5
245 x 8
255 x 8
275 x 8
315 x 5

Barbell rows
250 x 5 x 5sets

One arm rows
140 x 12
125 x 12 x 2sets
130 x 12 x 2sets

Pull downs
4 x 12
Superset
Cable rows
4 x 12.. Last set of each was a drop set

Chest supported dumbbell rows
65 x 15 x 2sets
75 x 12 x 2sets
85 x 10

Pullups
BW x 10 x 5sets

RomeyGBOD
06-22-14, 11:47 pm
Felt good today on the bench.. Just did pause reps, touch reps, incline, some DB work and some pushdowns..

Bench press
Warmup
135 x 5
185 x 5
225 x 3
245 x 1
Worksets pause reps
265 x 5 x 2sets
270 x 5
275 x 5
285 x 5
295 x 5 (PR)
315 x 3

Touch bench focusing on speed
280 x 5
285 x 5 x 2sets

Barbell incline
185 x 15 x 3sets
225 x 9

DB flat
90 x 12 x 4sets

Bar pushdowns
4 x 20

Rope pushdowns
4 x 20

RomeyGBOD
06-23-14, 10:17 pm
Great squat workout today. Goal was 405 x 5.. Exceeded my goal for today!! Today was Just basically a bunch of squatting..

Squats no belt
135 x 5
185 x 5
225 x 3
275 x 1 pause
315 x 1
335 x 1
350 x 5
365 x 5
375 x 5
385 x 5
395 x 5
405 x 6 (Huge PR for beltless squats and better than my previous belt PR)
415 x 3 (another PR)

Pause squats
285 x 8 x 3sets
290 x 8

Leg extension
4 x 20 last set drop set of 20

Leg curl
4 x 15

Calf raises
4 x 20

RomeyGBOD
06-24-14, 4:08 pm
Adding some sumo block pulls to my deficit deadlift day.. to get my sumo deadlift moving..

Sumo block pulls no belt
225 x 5
315 x 3
365 x 3
405 x 1
425 x 5
445 x 5
455 x 5
475 x 5
500 x 5
520 x 2

deficit deadlifts 4in no belt with straps
405 x 5
425 x 5 x 2sets
435 x 5

pullups
BW x 24
BW x 18

overall pretty solid...

RomeyGBOD
06-25-14, 10:59 pm
Front squats were good.. Took a little longer to warmup.. Was a little tight today but hit weights as planned

Front squats no belt
135 x 5
135 x 3 paused
185 x 3
225 x 2
245 x 1
265 x 8
275 x 8 x 2sets (PR)
285 x 5 x 2sets
295 x 5 (PR)

Barbell rows
255 x 5 x 4sets
260 x 5

One arm rows
120 x 20
130 x 20
135 x 12 x 2sets
145 x 12

Chest supported dumbbell rows
70 x 15 x 2sets
80 x 12 x 2sets
90 x 10

Pull downs
4 x 12 ...last set was a triple dropset..
Superset
Pullups
4sets to failure

RomeyGBOD
06-26-14, 4:23 pm
Overhead pressing today... Did a lot of high reps today.. Shoulders were pretty pumped

Standing military press
165 x 5
170 x 5 x 2sets
175 x 5
180 x 5
185 x 3

DB military
90 x 12
95 x 10
100 x 10
110 x 6
120 x 2 (PR)
70 x 25

Cable front raises
5 x 20

Seated lateral raises
5 x 35-20

Barbell shrugs
225 x 30 x 2
315 x 15
405 x 8
315 x 15
225 x 30
225 x 10 with 3 second hold

RomeyGBOD
06-28-14, 12:26 am
Great deadlift workout today.. Deadlifts, deadlifts, and more deadlifts.. Gradually building up...

Sumo deadlifts no belt
445 x 5
455 x 5
465 x 5
475 x 5
485 x 5
495 x 5 (5RM PR)

Sumo block pulls no belt all sets with straps
435 x 5
445 x 5
455 x 5
475 x 5

Deficit deadlifts 4in no belt with straps
430 x 3
405 x 5

RomeyGBOD
07-01-14, 12:25 am
So today was squats. Body felt very stiff and tight today.. Still was able to hit the weights just felt a little harder than I'd had liked.. Also I'm Adding a belt back into my training for my heavy sets... Just did some singles with the belt after the beltless worksets

Squats no belt
135 x 5
185 x 5
225 x 3
275 x 1 paused
315 x 2
365 x 1
405 x 3
415 x 3 x 2sets
425 x 3 (3RM PR for belt less squats)
Belt....
445 x 1 (felt ok but not easy)
455 x 1

Paused squats no belt
315 x 8
335 x 5 x 2sets
345 x 5 (all 4 sets were PRs)

Leg extension
4 x 20 ... last set was a triple dropset

Leg curl
4 x 15

Calf raises
4 x 20

RomeyGBOD
07-02-14, 12:19 am
Hit some deadlift work today.. Felt really good.. Adding the belt back in slowly. Gradually building up

Sumo block pulls 4in no belt
225 x 5
315 x 3
365 x 1
405 x 1
455 x 5
475 x 5
505 x 5
525 x 5 (PR for reps here)
545 x 2 (Beltless PR)
Belt on...
565 x 2 (PR)
585 x 1 (Huge PR for block pulls) -- with straps

Deficit deadlifts 4in no belt with straps
415 x 5
430 x 5
440 x 5

RomeyGBOD
07-02-14, 11:03 pm
Front squats today were good. I was really sore from Monday and Tuesdays workouts.. But still got it in

Front squats no belt
135 x 5
135 x 3 paused
185 x 3
225 x 2
245 x 1
265 x 1
280 x 8 (PR for reps)
290 x 5
Belt on
315 x 4
315 x 3 x 3

Barbell rows
260 x 5 x 2sets
265 x 5 x 2sets
270 x 5

One arm rows
130 x 20
140 x 17 x 2sets
150 x 15
160 x 13

Chest supported dumbbell rows
3 x 20-12
Superset
Pulldowns
3 x 12

Pull-ups
BW x 10
BW x 8

RomeyGBOD
07-05-14, 12:48 am
Great deadlift party today.. Gradually building up.. Starting my prep for my September 13th meet today... I'm following Ed Coan's deadlift program. Today worked up to a heavy single then 8 sets of 3 @ 60% with 90 sec rest for speed sets then a circuit consisting of deficit deadlifts, barbell rows, pulldowns and good mornings.

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
Belt on....
495 x 1
525 x 1
545 x 1
565 x 1 (PR)
585 x 1 (HUGE PR)
600 x miss

Speed sets no belt
350 x 3 x 8sets

Circuit 3 rounds

Deficit deadlifts no belt
315 x 8

Barbell rows
225 x 8

Reverse grip pulldowns
10 reps

Good mornings
115 x 8 .. First time ever doing these

RomeyGBOD
07-07-14, 12:03 am
Had a good squat party.. Changing up my split for my prep.. Added block pulls after my squats

Squats no belt
135 x 5
185 x 5
225 x 3
275 x 1 paused
315 x 2
365 x 1
Belt on...
415 x 3
425 x 3
435 x 3 (PR)
445 x 1

Pause squats no belt
365 x 1
365 x 3 (PR)
345 x 5 x 2sets

Sumo block pulls 4in no belt
225 x 5
315 x 3
405 x 1
455 x 1
505 x 5
525 x 1
Belt on..
545 x 3
555 x 3

RomeyGBOD
07-09-14, 1:09 am
So due to my triceps being so sore I decided to squat on Sunday and bench Monday this week to let them heal up a hit and was in the mood to squat Sunday.. But Mondays benching went well... Hit numbers as planned. Today's back workout was solid

Monday

Bench
Warmup
135 x 5
185 x 5
225 x 3
245 x 1
Worksets paused
265 x 5
270 x 5
275 x 5
285 x 5
295 x 5
305 x 5 (PR)
305 x 4

Touch bench
285 x 5 x 2
290 x 5

Incline barbell
225 x 10
225 x 8
225 x 7
250 x 4

Incline flys
70 x 12 x 3sets

Close grip bench with chains
225 x 4... Chest/ tris were worn out at this point..
185 x 10

Today

Barbell rows
265 x 5 x 2sets
270 x 5 x 2sets
275 x 5
225 x 10

One arm rows
130 x 20
140 x 18 x 2sets
150 x 16
160 x 14

Chest supported dumbbell rows
4 x 20-12

Pulldowns
3 x 12

Pullups
BW x 12
BW x 10 x 4sets

RomeyGBOD
07-11-14, 11:41 am
Wednesday
Front squats felt good. Hit some deficits pulls after

Front squats no belt
135 x 5
135 x 1 paused
185 x 3
225 x 2
275 x 1
295 x 1
Belt on..
315 x 6
315 x 4 x 4sets
335 x 2

Deficit deadlifts 4in no belt
225 x 5
315 x 3
365 x 1
415 x 5
425 x 5
435 x 5
450 x 5 (PR)

RomeyGBOD
07-11-14, 11:55 am
Thursday
Got a good shoulder workout in.. Shoulders were fried after..

Seated military press
135 x 10
115 x 4
185 x 1
205 x 9
205 x 7
215 x 5
225 x 2
205 x 5
205 x 12 RPT.. Did as many reps as I could took a 30sec break and continued that until I got 12 reps..

Standing dumbbell military
60 x 10
70 x 7
75 x 4
55 x 12 x 2sets

Lateral raises (very strict)
25 x 30
30 x 25
35 x 15
40 x 12
30 x 25 (18 of these were strict)

Front raise and lateral raise superset
30 x 24 x 3sets

Barbell shrugs
225 x 25 x 2sets
315 x 16
405 x 9
315 x 15

DB shrugs
100 x 20 x 2sets

rawgust
07-11-14, 12:07 pm
strong!

RomeyGBOD
07-12-14, 12:31 am
Great deadlift party today...Today called for 1 x 2 @ 80% then 8 x 3 @ 65% for deadlifts but added some chains for the speed sets.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
495 x 2

Speed sets with chains and 90 second rest between sets no belt
405 + 80lbs chains x 3 x 8sets

Circuit 3 rounds

Deficit deadlifts standing on 100lb plate no belt
335 x 8

Barbell rows
235 x 8

Pulldowns
10 reps

GHR's
8 reps

RomeyGBOD
07-12-14, 2:40 pm
strong!

Thanks a lot!!

RomeyGBOD
07-12-14, 10:26 pm
Ok so today was very good for the bench. Worked up to a heavy single, and messed with some chains

Bench
135 x 5
185 x 5

Pause bench

225 x 3
255 x 1
275 x 1
295 x 1
315 x 1
330 x 1
340 x 1
350 x 1 (big PR)
285 x 5 x 2sets

Wide grip touch bench with chains
225 + 34 lbs of chains x 10
245 + 34 lbs of chains x 5
265 + 34 lbs of chains x 5 x 2sets

Incline barbell
225 x 10 x 2sets
255 x 4
255 x 5 (5RM PR)

Dips
1 set of chains x 30
2 sets of chains x 20 x 3sets

RomeyGBOD
07-12-14, 10:32 pm
Ok so today was very good for the bench. Worked up to a heavy single, and messed with some chains

Bench
135 x 5
185 x 5

Pause bench

225 x 3
255 x 1
275 x 1
295 x 1
315 x 1
330 x 1
340 x 1
350 x 1 (big PR)
285 x 5 x 2sets

Wide grip touch bench with chains
225 + 34 lbs of chains x 10
245 + 34 lbs of chains x 5
265 + 34 lbs of chains x 5 x 2sets

Incline barbell
225 x 10 x 2sets
255 x 4
255 x 5 (5RM PR)

Dips
1 set of chains x 30
2 sets of chains x 20 x 3sets

RomeyGBOD
07-14-14, 11:39 pm
Today was good for the squats and pulls.. The program I'm following only called for 2 sets today at 390 but then decided to go heavier on the pause squats

Squats no belt
135 x 5
185 x 5
225 x 3
275 x 1 pause
315 x 1
365 x 1
390 x 5 x 2sets

Pause squats no belt
365 x 5
365 x 3
375 x 3
385 x 3 (PR)

Sumo block pulls 4in no belt
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
510 x 5
Belt on..
530 x 5 x 2sets
535 x 5

RomeyGBOD
07-15-14, 11:35 pm
Had a pretty solid back workout..

Barbell rows
265 x 5
270 x 5 x 3sets
275 x 5
225 x 10

One arm rows
140 x 20
150 x 18
160 x 16
160 x 10
170 x 8

Chest supported dumbbell rows
80 x 20, 16, 15, 12

Inverted rows
BW x 15 x 4sets

Pull downs
3 x 12

Pullups
BW x 10 x 5sets

RomeyGBOD
07-16-14, 11:08 pm
Well today sucked.. Went to front squat and my hips and adductors were extremely tight from Mondays workout and just felt really sore. I did one warmup set and my hip/groin area began to tighten. I wasn't to happy about this I really wanted to do my front squats and deficit deadlifts but I decided to play it safe and not push it so I did some tricep accessory instead.. It was short and sweet

Close grip decline bench
135 x 10
225 x 8
275 x 6
315 x 4
315 x 3 x 3sets

Push downs
4 x 15

Skull crushers
4 x 12

One arm overhead DB extension
3 x 20-12

RomeyGBOD
07-17-14, 7:08 pm
Did a ton of military pressing today

Seated military press
135 x 10
155 x 5
185 x 2
205 x 10 (PR)
205 x 7
215 x 5
225 x 2
230 x 1
205 x 5
205 x 4
185 x 8
135 x 9 paused

DB military.. Focusing on the depth on these trying to touch my shoulders at the bottom
80 x 9
75 x 10
70 x 11
70 x 10 x 2sets

Lateral raises
35 x 20 (PR for reps)
35 x 15 x x 2sets
40 x 12 x 2sets

One arm overhead press
4 x 15

Upright rows
135 x 8 x 3sets

Barbell shrugs
225 x 30
315 x 20
405 x 10
455 x 6
315 x 20
225 x 30

RomeyGBOD
07-19-14, 10:55 am
Great deadlift party yesterday.. Just a lot of deadlifting Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
495 x 1
Belt on..
525 x 2

Speed sets 90sec rest no belt
430 x 3 x 8sets

Circuit 3 rounds

Deficit deadlifts 4in no belt
345 x 8

Barbell rows
245 x 8

Reverse grip pull downs
10 reps

Hyper extensions
8 reps

Pullups
BW x 10 x 2sets

RomeyGBOD
07-20-14, 10:35 pm
Did my squats today. Didn't feel the greatest was tired from working all day.. Still hit my workset weights as planned. But my pause squats didn't feel right they were terrible... Wasn't to happy about that but not the end of the world so I did some high bar squats after instead of block pulls I didn't feel like pushing it to much

Squats no belt
135 x 5
135 x 1 paused
225 x 5
275 x 1 paused
315 x 2
365 x 1
Belt on..
405 x 5 x 2sets

Pause squats with belt
405 x 1
No belt (these were off)
390 x 1
380 x 1
365 x 5 (only set that felt ok)

High bar squats no belt 90 sec rest
225 x 5 x 5sets

Leg extension
4 x 20

RomeyGBOD
07-21-14, 11:37 pm
Today I hit bench in the morning and block pulls at night. Bench felt good.

Bench
135 x 5
185 x 5
All sets paused
225 x 3
255 x 1
275 x 1
275 x 1 (felt off balance on 1st set so did another warmup)
300 x 5 x 2sets

Close grip bench
265 x 5 x 2sets

Incline barbell
245 x 5 x 2sets

Dead pause wide grip bench
275 x 3 x 3sets

Dips
1 set of chains x 30
2 sets of chains x 20 x 3sets

Incline DB flys
70 x 12 x 2sets

RomeyGBOD
07-21-14, 11:52 pm
My second workout today was sumo block pulls and deficit deadlifts.. Felt really good.. Gradually building up

Sumo block pulls 4in no belt
225 x 5
315 x 5
405 x 1
515 x 5
Belt on..
535 x 5
550 x 5 (5RM PR)
605 x 1 (Huge PR for block pulls)

Deficit deadlifts 4in no belt with straps
445 x 5
460 x 2 (heaviest I've gone on these without a belt)

RomeyGBOD
07-23-14, 11:18 pm
Yesterday's back workout was pretty good

Barbell rows
265 x 5
270 x 5 x 2sets
275 x 5
280 x 5
225 x 10

One arm rows
140 x 20
150 x 20
160 x 18
160 x 12
170 x 10

Chest supported dumbbell rows with straps
85 x 20, 12, 12, 10

Inverted rows
BW x 15 x 4sets

Pull downs
3 x 12

Pullups
BW x 10 x 5sets

RomeyGBOD
07-23-14, 11:35 pm
Had a great squat day. Hit weights as planned.. Did some front squats after squats

Squats no belt
135 x 5
225 x 5
275 x 1 paused
315 x 2
365 x 1
Belt on..
420 x 3 x 2sets

Front squats no belt
225 x 2
275 x 1
Belt on
315 x 4 x 4sets

RomeyGBOD
07-25-14, 1:17 am
Got a good shoulder workout in today. Shoulders were fried after..

Seated military press
135 x 10
155 x 4
185 x 2
205 x 10
205 x 8
215 x 5
225 x 3
235 x 2 (PR)
245 x 1 (Another PR)
205 x 6
205 x 5

DB military touching shoulders at the bottom
80 x 10
75 x 8
70 x 9
70 x 7

Lateral raises very strict
35 x 20
35 x 15 x 2sets
40 x 12 x 2sets

Kettle bell front raises
4 x 20-15

Upright rows
2 x 12

Face pulls
2 x 15

Barbell shrugs
225 x 35
315 x 20
405 x 10
455 x 6

RomeyGBOD
07-26-14, 1:09 am
Had a great deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
455 x 1
495 x 1
Belt on..
525 x 1
555 x 2 (PR)

Speed sets 90 sec rest no belt
460 x 3 x 5sets

Circuit 3 rounds

Deficit deadlifts 4in no belt
355 x 8

Barbell rows
245 x 8

Reverse grip pull downs
10 reps

Hyper extensions
8 reps

RomeyGBOD
07-28-14, 12:16 am
Saturday
Bench day was alright was really sore from Fridays deadlift party. Close grip bench felt really explosive

Bench
135 x 5
185 x 5
Pause bench
225 x 3
255 x 1
275 x 1
295 x 1
315 x 4 (PR)
315 x 3

Close grip bench
275 x 5 x 2sets
Pause close grip (speed sets)
225 x 8 x 3sets

Incline barbell
255 x 5 x 2sets (PR for sets here)

Dead pause wide bench
275 x 4 x 2sets

Dips
1 set of chains x 30
2 sets of chains x 20 x 3sets

DB incline flys
70 x 12
60 x 15

Today's accessory
Did some arm work today.. Hit bis and tris .. wasn't long

Straight bar curls
95 x 16
115 x 12
135 x 8
135 x 6
145 x 6

Hammer curls
70 x 24
80 x 16
90 x 16
100 x 10

Preacher curls
3 x 15

Skull crushers
75 x 20
95 x 16
125 x 8
135 x 6

Push downs
4 x 20-15

Rolling tricep extensions (exercise I got from watching Chris Duffin)
125 x 8
125 x 5
130 x 4
75 x 20

Band push downs
100 reps

RomeyGBOD
07-28-14, 5:50 pm
Had a good squat day. Still sore from Fridays deadlifts.. still hit the weights.. just felt a little harder than I'd have liked

Squats no belt
135 x 5
225 x 5
275 x 1 paused
315 x 2
365 x 1
Belt on..
405 x 1
440 x 3 (PR)
440 x 2 (wasn't easy but wasn't terrible.. May have been able to get 3 but didn't want to sacrifice form.. This was a PR for amount of sets with this weight)
445 x 1

Speed sets no belt
365 x 3 x 5sets

Pause squats 3sec no belt
275 x 3 x 3sets

Did some sumo deadlifts after, focusing on form on these .. just did a few singles because like I said I'm still feeling Fridays workout

Sumo deadlifts no belt
225 x 5
315 x 2
405 x 1 x 5sets

RomeyGBOD
07-30-14, 11:05 pm
Had a solid back workout Tuesday night..

Barbell rows
135 x 8
225 x 5
265 x 5
270 x 5
275 x 5 x 2sets
280 x 5
Straps on
315 x 5

One arm rows
140 x 20
150 x 20
160 x 20
170 x 12
180 x 8 (PR)

Chest supported dumbbell rows w/ straps
80 x 20
80 x 12 x 3sets

Cable rows
3 x 20, 15, 15

Pullups
BW x 10 x 5sets

RomeyGBOD
07-30-14, 11:40 pm
Had a great squat party.. Squats felt good did some bench afterwords

Squats no belt
135 x 5
225 x 5
275 x 1 paused
315 x 2
365 x 1
Belt on..
405 x 1
445 x 2 (PR)
445 x 1
405 x 2 x 5sets

Bench
135 x 5
Pause reps
225 x 3
275 x 1
295 x 1
315 x 3
265 x 6 x 6sets

Close grip bench paused did these with about 60-90 sec rest
245 x 5 x 3sets

RomeyGBOD
08-04-14, 6:03 pm
I strained a muscle in my back, the bottom of my trap, Thursday so I took a few days off to let it heal.... Couldn't really do much just some rest time. Saturday I was able to get some floor presses in nothing crazy just a few sets. The not lifting was killing me

Floor press legs straight
135 x 10
185 x 5
225 x 5
275 x 1
295 x 1
315 x 2
225 x 5 x 3sets

That was it... In and out

RomeyGBOD
08-04-14, 6:10 pm
Had a good squat party.. Hit weights as planned

Squats no belt
135 x 5
225 x 5
275 x 1 paused
315 x 2
365 x 1
Belt on..
425 x 1
455 x 2 (PR)
455 x 1
No belt..
365 x 3 x 5sets

Pause squats 3sec no belt
275 x 5 x 3sets

RomeyGBOD
08-05-14, 11:09 pm
Did some block pulls today. Felt good.. Did a shitload of manual labor today but still had to get to the gym and put some work in.. Gradually building up

Sumo block pulls 4in no belt
225 x 5
315 x 5
405 x 1
525 x 5
Belt on..
535 x 5
565 x 5 (PR for reps here)
585 x 3 (Huge PR)
585 x 3 w/ straps (another PR for amount of sets and reps with this weight)

Pullups
BW X 10 x 6sets

RomeyGBOD
08-06-14, 11:09 pm
Didn't feel the greatest today and didn't have a spotter so I didn't feel like pushing it to much.. But bench felt alright

Bench
135 x 5
185 x 5
Pause reps
225 x 3
255 x 1
275 x 1
305 x 4 this set felt off...
310 x 4 x 3sets

Touch n go bench reps
275 x 8

Paused close grip bench
245 x 5
255 x 5 x 2sets
265 x 5
225 x 6 was pretty burnt out here...

DB incline
70 x 15 x 4sets

Dips
1 set of chains x 30
2 sets of chains x 20 x 2sets

Lateral raises
35 x 20
40 x 15 x 3sets

RomeyGBOD
08-07-14, 9:59 pm
Did deadlifts Thursday because I'm going to be busy tomorrow and won't have time for a whole deadlift workout.. But great deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
455 x 1
495 x 1
Belt on..
525 x 2

Speed sets no belt 90 sec rest
430 x 3 x 3sets

Deficit deadlifts 4in no belt
405 x 5
425 x 5
450 x 5

Barbell rows
245 x 8 x 3sets

Shrugs
380 x 5 x 5sets

Reverse grip pull downs
3 x 10

Hyper extensions
3 x 10

RomeyGBOD
08-10-14, 7:18 pm
Friday I only had about 30 minutes to workout because of work and my girlfriends bikini competition at the Ky Open where she won 1st place in her class!! She did really good and had a lot of fun. But my squats felt really good.. Hit weights as planned

Squats no belt
135 x 5
225 x 4
315 x 2
365 x 1
Belt on..
435 x 1
475 x 1 (PR)

RomeyGBOD
08-11-14, 12:57 pm
Been kinda following Ed Coan template. Bench felt good today

Bench
135 x 5
185 x 5
Pause bench
225 x 3
275 x 1
295 x 1
315 x 4 ... Wanted 5 but kept hitting the uprights because I set up to close
315 x 4 x 3sets

Went up after main sets..
320 x 3
325 x 2 was burnt out here

Touch n go bench
275 x 8

Paused close grip
275 x 5 x 2sets
285 x 4

DB incline
70 x 15 x 4sets

RomeyGBOD
08-11-14, 5:42 pm
Squats felt really good today.. Hit weights as planned

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
435 x 1
470 x 2 (Huge PR)
470 x 1
405 x 2 x 5sets

Pause squats 3sec no belt
275 x 5 x 2sets
285 x 5

RomeyGBOD
08-12-14, 11:06 pm
I was really sore from yesterday's squats but block pulls felt good.. Gradually building up..

Sumo block pulls 4in no belt
225 x 5
315 x 5
405 x 1
495 x 1
Belt on..
545 x 1
585 x 3
600 x 1
585 x 2
570 x 4

Pullups
BW x 25 (PR)

RomeyGBOD
08-14-14, 12:05 am
Today was some shoulder work and got a good pump going did alot of seated military press..

Seated military (about 85 degrees)
135 x 8
155 x 4
185 x 2
205 x 12 (PR for reps)
205 x 10
215 x 8
225 x 6 (another PR for reps)
245 x 2 (PR)
255 x 1
265 x 1 (PR)
205 x 8 x 2sets

DB military touching shoulders
70 x 16
70 x 11
80 x 9
80 x 8

Lateral raises
35 x 20 x 2sets
35 x 20 (18 of these were strict)
40 x 15 x 2sets

Front raises
3 x 12

RomeyGBOD
08-14-14, 11:26 pm
Decided to do my deadlifts Thursday again this week because of another busy Friday.. But great deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
525 x 1 (heaviest I've ever pulled without a belt from the floor)
Belt on..
555 x 2

Speed sets 90 sec rest no belt
460 x 3 x 3sets

Deficit deadlifts 4in no belt
435 x 5
460 x 5 (PR)

Barbell rows
255 x 5 x 2sets

Reverse grip pull downs
2 x 10

Hyper extensions
2 x 10

Shrugs
225 x 30
315 x 30 with straps
405 x 20 with straps

RomeyGBOD
08-16-14, 9:58 pm
Bench felt good today.. Was able to get in a good amount of accessory work..

Bench
135 x 5
185 x 5
Paused bench
225 x 3
275 x 1
315 x 1
325 x 3 x 2sets
330 x 3 x 2sets (both these sets were PRs)
335 x 3 (another PR)

Touch n go bench
275 x 9

Paused close grip
295 x 4
305 x 3
310 x 3 (PR)

Paused incline bench
225 x 5
235 x 5 x 3sets

DB flat flys
50 x 20
60 x 15 x 3sets

Skull crushers
75 x 20
95 x 16
105 x 16
115 x 12
125 x 7

Push downs
25, 20, 20, 20

Pullups
BW x 20
BW x 10 x 4sets

RomeyGBOD
08-18-14, 10:50 pm
Squats were pretty good today.. Wasn't as focused as I should have been.. Still hit the weights

Squat no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
425 x 1
465 x 1
495 x miss
495 x miss (too high... I mind fucked myself on this rep)
500 x 1 (PR)
415 x 2 x 5sets

High bar paused squats 3sec no belt
275 x 3
Belt
315 x 3

That was it just did some stretching afterwords.. 500 wasn't pretty IMO but I still hit it

RomeyGBOD
08-19-14, 9:58 pm
Solid back workout today.. Back was pretty pumped after

Barbell rows
135 x 7
225 x 5
275 x 5 x 5sets
With straps
315 x 5
225 x 10 x 3sets

One arm rows (very strict form on these.. Getting a really good stretch in )
140 x 20 x 2sets
150 x 20
150 x 15 x 2sets

Seated cable rows
3 x 20

Pull downs
3 x 10, 10, 15

Chest supported dumbbell rows
80 x 10
70 x 12

Cable Pullovers
3 x 15

RomeyGBOD
08-20-14, 10:04 pm
Ok so today was pretty good for the bench

Bench
135 x 5
185 x 5
Pause reps
225 x 3
275 x 1
315 x 1
325 x 3
330 x 3
335 x 3
340 x 3 (PR)
350 x 2 (PR)

Paused close grip
305 x 3
305 x 4 (PR)
315 x 2

Touch n go close grip
225 x 12

Wide grip touch bench with chains
225 + 34lbs of chains x 8 x 2sets

DB incline flys (did these mainly for the stretch)
50 x 12

Ed Eliason
08-21-14, 12:58 am
Dude, that's a rock solid bench session! You're putting up PR's all over the place, nice work!

RomeyGBOD
08-23-14, 10:33 am
Thursday I did shoulders.. Got a good workout in

DB military
50 x 9
80 x 7
90 x 15
95 x 10
100 x 10
100 x 9
100 x 8
110 x 5
80 x 16

Lateral raises
35 x 20 x 3sets
40 x 15

Kettle bell front raises
4 x 20

Arnold's
50 x 10
45 x 12 x 2sets

Face pulls
4 x 15

RomeyGBOD
08-23-14, 10:35 am
Dude, that's a rock solid bench session! You're putting up PR's all over the place, nice work!

Thanks man !! I appreciate it !

RomeyGBOD
08-24-14, 11:21 pm
Friday I did deadlifts.. Was short on time.. But great deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
525 x 1
Belt on..
555 x 1
590 x 1 (PR) tried for a double but missed the second rep

Speed sets 90 sec rest no belt
430 x 3 x 3sets

Deficit deadlifts 4in no belt
440 x 5
465 x 5 (PR)

RomeyGBOD
08-24-14, 11:28 pm
Had a good squat day..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
435 x 1
480 x 1
430 x 2 x 5sets

Paused high bar squats 3sec no belt
255 x 5
275 x 5

RomeyGBOD
08-25-14, 10:22 pm
Got in a back workout today

Barbell rows
135 x 7
225 x 5
280 x 5 x 5sets
Straps
315 x 6 (PR)
225 x 12 x 3sets

One arm rows
150 x 20 x 2sets
160 x 15 x 2sets
170 x 10

Chest supported dumbbell rows
75 x 15, 15, 14, 15

Pull downs
3 x 12

Pullups
BW x 10 x 5sets

RomeyGBOD
08-26-14, 9:47 pm
Had a good squat party.. Hit weights as planned

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
435 x 1
475 x 2 (PR)

High bar paused squats with belt 3sec
335 x 2

Shrugs with straps
225 x 30
315 x 30
405 x 30
315 x 10 (did these slow and controlled)

RomeyGBOD
08-27-14, 10:41 pm
Today was a pretty good bench day

Bench
135 x 5
185 x 5
Pause reps
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
360 x 2 x 2sets (both sets here were PRs)
370 x 1 (PR)

Paused close grip
325 x 2 x 2sets
330 x 2 (PR)

Touch n go close grip
225 x 12
Another set of touch n go close grip but grip with middle finger on smooth
225 x 8

Wide grip touch bench with chains
230 + 34 lbs in chains x 8 x 2sets

DB incline flys
50 x 12

RomeyGBOD
08-28-14, 11:43 pm
Got a good shoulder workout in

DB military
50 x 10
80 x 6
90 x 15
100 x 12 x 2sets (both sets here were PRs)
100 x 11
110 x 6
110 x 5
80 x 17

Lateral raises
35 x 25 (PR for reps)
35 x 20
40 x 15 x 2sets
45 x 12 (heaviest I've ever gone at this point)

Kettle bell front raises
4 x 20

One arm cable laterals
3 x 12

Arnold's
40 x 15
40 x 12

RomeyGBOD
09-01-14, 12:35 am
Saturday I did deadlifts.. My last deadlift until my meet.. Great deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
525 x 1
Belt on..
565 x 1
600 x miss (should have locked this out but the bar got to far out in front of me)
600 x 1 (Huge PR)

Speed sets 90 sec rest no belt
430 x 3 x 3sets

Deficit deadlifts 4in no belt
470 x 3
500 x 1 (PR)

Pale Rider
09-01-14, 11:27 pm
Putting in some good work man

RomeyGBOD
09-02-14, 12:53 am
Putting in some good work man

Thanks man!! Your training is looking good I'm excited to see what numbers you put up at your next competition!

RomeyGBOD
09-02-14, 2:44 pm
Sundays bench went pretty good..

Bench
135 x 5
185 x 5
Pause reps
225 x 3
275 x 1
315 x 1
335 x 1
360 x 2 x 2sets
370 x 1

Paused close grip
330 x 2
335 x 2 (PR)
355 x 1 (PR)

Touch n go close grip
275 x 8
Middle finger on smooth
230 x 12

Wide grip touch bench with chains
245 + 34 lbs in chains x 8 x 2sets

DB incline flys
50 x 15

RomeyGBOD
09-02-14, 2:51 pm
Yesterday's squats didn't go to well.. Everything felt harder than I'd have liked.. My glutes and hamstrings were sore from Saturdays deadlifts..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
435 x 1
485 x 1 (a little high)
455 x 1
435 x 2

Paused high bar squats
365 x 1 (PR)

RomeyGBOD
09-04-14, 11:49 pm
Didn't have much time Wednesday due to work.. Only had a little over 1 hour but still got in a solid back workout..

Barbell rows
135 x 8
225 x 5
285 x 5 x 5sets
Straps
315 x 6

One arm rows
150 x 20
160 x 20
170 x 15 (PR)

Chest supported dumbbell rows
75 x 20, 15, 15

Close grip pull downs
3 x 15

Meadow Rows
2 x 12

Pullups
BW x 10 x 2sets

RomeyGBOD
09-05-14, 6:53 pm
Had a pretty good squat party Thursday..

Squats no belt
135 x 5
225 x5
315 x 2
365 x 1
Belt on..
435 x 1
455 x 1
435 x 2 x 4sets

High bar paused squats 3sec no belt
375 x 1 (PR)

RomeyGBOD
09-05-14, 6:59 pm
Today was good for bench..

Bench
135 x 5
185 x 5
Pause reps
225 x 3
275 x 1
315 x 1
335 x 1
360 x 2
365 x 1 (tried for 2 but missed 2nd rep)
375 x 1 (PR)

Paused close grip
340 x 2
345 x 2 (PR)
355 x 1

Touch n go close grip
300 x 5
Middle finger on smooth
235 x 12

Wide grip touch bench with chains
255 + 34 lbs of chains x 8
255 + 34 lbs of chains x 7

DB incline flys 50 x 15

RomeyGBOD
09-07-14, 11:20 pm
Hit shoulders Saturday.. Didn't do a whole lot but still got some training in

DB military
50 x 10
80 x 4
100 x 12
105 x 8
115 x 6 (PR)
100 x 8
100 x 9
100 x8

Lateral raises
35 x 30 (PR for reps)
45 x 15 (another rep PR)

RomeyGBOD
09-08-14, 11:16 pm
Did some back accessory today..

Pendlay rows
135 x 8
225 x 5 x 5sets

Reverse grip barbell rows
185 x 12 x 3sets

One arm rows
150 x 20
160 x 20
170 x 15
170 x 8
180 x 7

Chest supported dumbbell rows
80 x 20, 15, 15, 12

Close grip band pull downs
Green band x 15 x 2sets

Cable rows
20, 12, 15, 15

Pullups
BW x 10 x 5sets

RomeyGBOD
09-09-14, 11:22 pm
Last training day until my meet.. Did some light squats and a little bicep work.. Now just rest until Saturday..

Squats no belt
135 x 5
225 x 5
315 x 2

Straight bar curls
4 x 12

Incline curls
3 x 12

Cable curls
3 x 15

RomeyGBOD
09-13-14, 9:26 pm
Had my SPF own the day meet today. It was a blast! Iron mafia put on a great meet and had great people spotting and working! Was able to learn a lot and meet a lot of cool people. I weighed in at 187 and I lifted in the 198 class and I totaled 1404 with a 606 deadlift, 468 squat, 330 bench. Squats felt pretty good, bench wasn't the best my butt was coming off the bench, deadlifts were great. I went 8/9.

My lifts

Squat
429
451
468

Bench
314
330
352 missed

Deadlift
540
568
606

I had a lot of fun ! Another thanks to iron mafia for a great meet!

Ed Eliason
09-13-14, 10:49 pm
Those are some fantastic lifts! Great job bro!

RomeyGBOD
09-14-14, 10:16 am
Those are some fantastic lifts! Great job bro!

Thanks bro !!

Pale Rider
09-14-14, 8:09 pm
Good meet 8/9 is a great day

RomeyGBOD
09-14-14, 11:57 pm
Good meet 8/9 is a great day

Thanks !

RomeyGBOD
09-15-14, 11:09 pm
First training day after my meet.. Had a good squat workout.. Legs were pumped from all the reps

Squats no belt
135 x 5
225 x 5
315 x 10
335 x 10
370 x 10 (PR)

High bar squats 30 sec rest no belt
225 x 5 x 5sets

Rack pulls just below the knee no belt
225 x 5
315 x 2
405 x 1
495 x 1
585 x 1
Belt on..
635 x 1 with straps
700 x miss (pulled it about 3in)

Stiff leg deadlifts no belt
135 x 5
225 x 10
275 x 10
315 x 10 (PR)

Leg extension
4 x 20

RomeyGBOD
09-16-14, 11:07 pm
Hit up some back today..

Barbell rows
135 x 8
225 x 10 x 5sets (last set drop set 135 x 20)

One arm rows
160 x 10
170 x 10
175 x 10 (PR)
160 x 20

Pull downs
4 x 12-15 (last set drop set)

Pullups
BW x 10 x 5sets

Chest supported dumbbell rows
70 x 12 x 4sets

Cable pullovers
3 x 20

DB shrugs
100 x 20 x 3sets

RomeyGBOD
09-17-14, 11:32 pm
First time in a couple weeks front squatting.. Legs were still really sore from Monday but was still able to get in a good front squat workout..

Front squats no belt
135 x 5
185 x 3
225 x 8
255 x 8
275 x 8

Barbell lunges
95 x 24
105 x 24
115 x 24

Leg extension
4 x 20

Pullups
BW x 30 (PR)
BW x 20

RomeyGBOD
09-18-14, 11:50 pm
Had a good shoulder workout.. Lots of reps and got a really good pump.. Then actually ended up hitting the gym again late at night after work because had some things on my mind and wasn't in a good mood. No better way to get your mind off things than lifting weights!!

DB military press
50 x 10
80 x 8
100 x 13 (PR)
100 x 11 x 2sets
100 x 10
80 x 15

Lateral raises
40 x 20
40 x 18 x 2sets
45 x 13
45 x 10 drop set 25 x 20

Cable front raises with rope
4 x 20

Upright rows
4 x 15

Face pulls
3 x 15
Superset
Rear delt flys
3 x 15, 10, 15

Decline sit ups
BW x 20
Holding a 15lb DB in my chest x 15 x 2sets

My workout after I got off work was some arm accessory..

Close grip decline bench
135 x 10
185 x 5
225 x 12 x 2sets
245 x 12
275 x 7

Push downs
4 x 20, 15, 15, 15

Rope push downs
3 x 12
Superset
Cable curls
3 x 25

Reverse grip push downs
3 x 20
Superset
Strict curls
3 x 12

RomeyGBOD
09-22-14, 2:15 pm
Saturday I did deadlifts.. No belt, first deadlift workout since my meet.. Great deadlift party.. Gradually building up

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
505 x 6 (PR for belt less deadlifts)
535 x 1 (PR heaviest I've pulled without a belt from the floor) tried for a double but missed 2nd rep

Deficit deadlifts 4in no belt
405 x 10
425 x 8 (PR)

Pullups
BW x 24

RomeyGBOD
09-22-14, 2:22 pm
Had a pretty good bench day yesterday..

Bench
135 x 5
185 x 5
Pause reps
225 x 3
275 x 9 x 2sets
275 x 8

Touch n go close grip
245 x 12 (PR)
255 x 8
265 x 7

Incline bench
185 x 12 x 3sets

DB incline flys
50 x 12 x 3sets

J U S T I N
09-22-14, 2:32 pm
some serious stuff here man, keep up the solid work

RomeyGBOD
09-22-14, 2:46 pm
some serious stuff here man, keep up the solid work

Thanks man!

RomeyGBOD
09-22-14, 11:55 pm
Had a good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
390 x 8 (PR for belt less squats)
365 x 5 x 5sets

High bar squats no belt
225 x 10 x 4sets

Stiff leg deadlifts 4in no belt
335 x 8 x 2sets
345 x 8
355 x 8 (PR)

Vertical leg press
4 x 20, 20, 20, 15

Leg extension
3 x 15
Superset
Leg curl
3 x 15

Planks
4 x 1minute

RomeyGBOD
09-23-14, 10:36 pm
Had a good back day.. Did a ton of rows.. Back was pumped

Barbell rows
135 x 8
225 x 10 x 8sets (last set drop set 135 x 20)

One arm rows
170 x 10
175 x 10
180 x 10 (PR)
160 x 20

Pullups
BW x 12 x 5sets

Pull downs
3 x 15 (last set did a drop set)
Superset
Cable pullovers
3 x 20

RomeyGBOD
09-25-14, 11:14 pm
Good front squat workout yesterday..

Front squats no belt
135 x 5
185 x 3
235 x 8
255 x 8
285 x 8 (PR for reps here)
225 x 12

Barbell lunges
105 x 24
115 x 24
125 x 24

Leg extension
4 x 20

Chest supported DB rows
75 x 15 x 4sets

RomeyGBOD
09-25-14, 11:19 pm
Had a good shoulder workout today.. Shoulders were fried after..

DB military
50 x 10
80 x 8
100 x 15 (PR for reps)
100 x 12
100 x 11
100 x 10
80 x 17

Lateral raises
40 x 22 (PR)
40 x 19 x 2sets
45 x 14
45 x 12 drop set 25 x 21

Cable front raises
4 x 20 last set drop set

Cable upright rows
2 x 15 last set drop set
Superset
Face pulls
2 x 15 last set drop set

RomeyGBOD
09-28-14, 11:00 am
Had a good deadlift party yesterday.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
455 x 5 x 5sets

Deficit deadlifts 4in no belt 90 sec rest
365 x 3 x 8sets

Barbell rows w/straps
225 x 8 x 4sets

Leg press
4 x 8

Leg extension
2 x 20

RomeyGBOD
09-29-14, 11:02 pm
Did some bench yesterday.. No a whole lot of time but managed to get a few sets in..

Bench
135 x 5
185 x 5
Pause reps
225 x 3
280 x 5 x 5sets

Touch n go close grip (did these with about 60sec rest)
225 x 8 x 4sets

RomeyGBOD
09-29-14, 11:12 pm
Had a good squat workout today..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
405 x 7 (PR for Belt less squats)
365 x 5 x 5sets

High bar squats no belt
235 x 10 x 4sets

Stiff leg deadlifts 4in no belt
345 x 8 x 2sets
355 x 8
365 x 8 (PR)

Verticals leg press
4 x 20, 20, 20, 15

Leg extension
3 x 15
Superset
Leg curl
3 x 15

Pale Rider
09-30-14, 10:33 pm
Nice beltless squatting man

BJ Whitehead
09-30-14, 10:58 pm
I have to agree with Pale Rider. That viscose good beltless squatting. Stay at it.

RomeyGBOD
10-01-14, 11:37 pm
Nice beltless squatting man

Thanks I appreciate it ! Your bench is looking really strong

RomeyGBOD
10-01-14, 11:39 pm
I have to agree with Pale Rider. That viscose good beltless squatting. Stay at it.

Thanks bro I will !! Your training is really strong this offseason

RomeyGBOD
10-01-14, 11:46 pm
Had a good back day yesterday.. Lots of reps.. Had a good pump afterword

Barbell rows
135 x 8
235 x 10 x 7sets (last set drop set 135 x 30)

One arm rows
170 x 10
175 x 10
180 x 10
160 x 20

Pull downs
15,15,15,8,12

Pullups
BW x 12 x 4sets

Cable rows
2 x 15

Cable pullovers
2 x 20

Barbell shrugs with straps
225 x 15 3sec hold at the top
225 x 30
315 x 20

RomeyGBOD
10-01-14, 11:56 pm
Had a good front squat workout today..

Front squats no belt
135 x 5
185 x 5
225 x 1
255 x 8 x 2sets
295 x 8 (PR)
235 x 12

Barbell lunges
115 x 24
125 x 24
135 x 24

Leg extension
4 x 20 (last set dropset 30 reps)

Chest supported dumbbell rows
75 x 15
80 x 15 x 3sets

Bumper plate holds to failure
35s x 4sets

Decline sit ups
BW x 15
Holding a 15lb dumbbell on my chest x 15 x 2sets

RomeyGBOD
10-04-14, 1:44 pm
Thursday I hit shoulders.. Got a solid workout in

DB military
50 x 10
80 x 8
110 x 9 (PR)
110 x 8
110 x 7 x 2sets
80 x 20

Lateral raises
40 x 23 (PR)
45 x 16
45 x 14
45 x 12
50 x 10 (PR heaviest I've ever gone on these) drop set 30 x 22

Kettle bell front raises (did a drop set on every set with these)
26 x 12 x 3sets drop set 18 x 16 x 3sets

Face pulls
15, 15, 20

Upright rows
2 x 15

Rear delt flys
2 x 15

RomeyGBOD
10-07-14, 6:52 pm
Saturday I did deadlifts.. Had a great deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
525 x 4 (PR for belt less deadlifts)
465 x 5 x 5sets

Deficit deadlifts 4in no belt 90 sec rest
375 x 3 x 8sets

Leg press
4 x 8

Pullups
BW x 15 x 4sets

RomeyGBOD
10-07-14, 7:08 pm
So I've been dealing with a stomach virus the past few days and haven't been able to keep any food down, went from weighing 192 down to 183 from the virus.. Tried to squat today but it was terrible, but my bodyweight was way down so it made sense..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
425 x 1 (was intended to be main set but didn't feel right)

Stiff leg deadlifts 4in no belt
135 x 8
225 x 3
355 x 8

That was it wanted to at least get one set of stiff legs in.. Trying to get over this virus and get back to training

RomeyGBOD
10-08-14, 11:50 pm
I was able to workout today and had a good front squat party..

Front squats no belt
135 x 5
185 x 5
225 x 1
265 x 8 x 3sets
305 x 7 (PR for reps for beltless front squats)

High bar squats no belt
235 x 10 x 3sets

RomeyGBOD
10-13-14, 12:18 am
Did some shoulders and triceps Thursday.. Shoulders weren't feeling it they were really fatigued for some reason.. so I just did some tricep accessory instead..

DB military
50 x 10
80 x 5
110 x 9
110 x 7
80 x 15 x 2sets

Arnold press
50 x 12 x 3sets
Superset
Lateral raises
30 x 20 x 3sets

Incline skull crushers
4 x 15,15,10,11

Bar push downs
3 x 15
Superset
Rope push downs
3 x 15

One arm Overhead DB extensions
20 x 15 x 2sets

RomeyGBOD
10-13-14, 8:46 pm
Sundays bench was good.. Triceps we're pretty sore from Thursday still

Bench
135 x 8
185 x 5
Pause reps
225 x 3
280 x 5 x 5sets

Wide grip touch bench
225 x 8 x 2sets
225 x 7

Touch n go close grip ( this wasn't happening.. Triceps were done)
245 x 4
225 x 8

DB incline
90 x 8
80 x 10 x 2sets
Superset
Pullups
BW x 15 x 3sets

DB incline flys
50 x 12 x 3sets
Superset
Pullups
BW x 15 x 3sets

RomeyGBOD
10-13-14, 9:15 pm
After some lethargic workouts I was able to get after it today and get back to training hard but didn't have time for accessory movements though.. Had a good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
425 x 4 (PR for beltless squats)
365 x 5 x 5sets

High bar squats no belt
245 x 10
265 x 8 x 3sets

Stiff leg deadlifts 4in no belt
355 x 8 x 2sets
365 x 8
385 x 7 (PR)

RomeyGBOD
10-14-14, 9:28 pm
Hit some back today.. Lots of rows..

Barbell rows
135 x8
235 x 10 x 7sets (last set drop set 135 x 30)

One arm rows
170 x 10
180 x 10

Pull downs
3 x 15
Superset
Cable pullovers
3 x 20

Pullups
BW + 20 x 10
BW + 25 x 10

RomeyGBOD
10-15-14, 6:02 pm
Today was pretty good, very sore from Mondays workout especially my adductors.. But still got in a workout.. Was also my 1st workout back to pulling from blocks so mainly trying to get into the grove of pulling from blocks again

Front squats no belt
135 x 8
185 x 3
225 x 1
275 x 8 x 2sets
315 x 4 (PR for beltless front squats)

Sumo block pulls 4in no belt
225 x 5
315 x 3
405 x 2
525 x 1
525 x 3 x 2sets
500 x 5

Double overhand sumo holds (held the weight at the top for as long as possible)
315 x 3sets to failure

Grip training dumbbell holds
100 x 2sets to failure

RomeyGBOD
10-19-14, 2:37 pm
Thursday I hit some shoulders.. Doing standing military again for the 1st time in a couple months.. Good workout

Standing military
135 x 8
155 x 5
165 x 5 x 5sets
135 x 15
135 x 14

Lateral raises
45 x 17 and 5 to the front
45 x 15 and 5 to the front
45 x 13
45 x 12
50 x 11 drop set 30 x 23

Kettle bell front raises
4 x 20
Superset
Shrugs
4 x 30

Hang cleans (30 sec rest)
115 x 8,7,6,5,4,3,2,1

RomeyGBOD
10-19-14, 2:49 pm
Yesterday I did deadlifts.. Was training at a different gym and the platform there sucked.. Went to pull sumo and while warming up the sides of the platform kept sliding out from my feet and wouldn't stay still.. Very aggravating and wasn't allowed to deadlift on the floor so had to pull conventional the whole workout since the sides were sliding, and no chalk was allowed .. Extremely frustrating but still got a workout in.. Gradually building up

Conventional deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
..used straps..
495 x 1
505 x 1 x 2sets

Deficit deadlifts 4in no belt with straps
405 x 3 x 5sets

Pause deadlifts no belt for a 3 count (1st time ever doing these)
315 x 5 x 2sets

Pullups
BW + 25 x 15 x 3sets

RomeyGBOD
10-19-14, 11:43 pm
So even though I did a deadlift party yesterday, I decided to do some deadlifts again tonight after work because I didn't get to pull sumo at all yesterday.. Good deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
505 x 1
..used straps..
545 x 2 (PR for beltless deadlifts)
315 x 20 (PR for reps)

RomeyGBOD
10-20-14, 9:38 pm
Starting to use the belt again in my training.. Was sore from deadlifting 2 days in a row .. But Had a good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
405 x 1
435 x 3 x 2sets
No belt..
385 x 3 x 3sets

High bar squats no belt
245 x 10
265 x 10
265 x 8 x 2sets

Stiff leg deadlifts 4in no belt
355 x 8
365 x 8
395 x 6 (PR)

Box jumps
5 x 5sets

DB lunges
50 x 24 x 2sets

Grabbed top of 25lb dumbbell and held it (saw these on David Troutt's YouTube video)
3 sets to failure

RomeyGBOD
10-21-14, 11:36 pm
Today I hit bench in the afternoon and some back accessory at night. Had a good workout..

Bench
135 x 8
185 x 5
Pause reps
225 x 3
275 x 1
305 x 5
305 x 4 x 2sets

Paused close grip
275 x 5 x 2sets
275 x 4

Wide grip touch bench
225 x 10
225 x 9 x 2sets

DB incline
80 x 15
80 x 12 x 3sets

Skull crushers
75 x 25 x 2sets
95 x 16

RomeyGBOD
10-21-14, 11:44 pm
My 2nd workout of the day.. Some back accessory.. Lots of reps, Good workout..

Barbell rows
135 x 8
..used straps..
235 x 10 x 10sets (last set drop set 135 x 30)

Pullups
BW + 25 x 8 x 8sets
BW x 10,10,8,8

Chest supported dumbbell rows
80 x 10 x 4sets

Meadow rows
3 x 10,8,8

RomeyGBOD
10-23-14, 2:39 pm
Had a pretty good workout yesterday.. Was dealing with some grip issues on the block pulls.. Kept loosing my grip just above my knees on these.. Very aggravating, but will be trying to figure out why and fix this..

Front squats no belt
135 x 5
185 x 3
225 x 1
Belt on..
275 x 1
315 x 8 (PR)
315 x 6 x 2sets

Sumo block pulls 4in no belt
225 x 5
315 x 3
405 x 1
495 x 1
Belt on..
535 x 3 grip issues here...
..used straps..
535 x 4
535 x 5

RomeyGBOD
10-23-14, 10:30 pm
Hit some shoulders today.. Did a lot of pressing..

Standing military
135 x 5 x 2sets
175 x 5 x 2sets
175 x 4
175 x 5

Seated behind the neck press (1st time doing these in a long time)
135 x 5
135 x 10 x 3sets
185 x 2 (PR)
155 x 6
135 x 10

Seated lateral raises
25 x 20 x 5sets drop set 15 x 30

Barbell shrugs
225 x 30
315 x 15 x 4sets

RomeyGBOD
10-26-14, 11:18 pm
Did deadlifts Saturday.. Had a good deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
505 x 1
Belt on..
555 x 3 (PR)
505 x 3 x 3sets

Deficit deadlifts 4in no belt
445 x 5
445 x 4
405 x 3 x 3sets (speed sets)

Paused sumo deadlifts 3sec no belt (paused these just off the floor about mid shin)
315 x 5 x 2sets

RomeyGBOD
10-27-14, 6:35 am
Hit bench yesterday.. Haven't been benching as much so strength on my bench isn't the best.. Also felt a little discomfort in my right pec so played it a little cautious..

Bench
135 x 6
185 x 5
Pause reps
225 x 3
275 x 1
315 x 2 (kept sliding on bench)
315 x 4
315 x 3
315 x 2 (was getting burnt out and didn't wanna push it)
275 x 5 x 2sets

Paused close grip
285 x 4
295 x 3
275 x 4

DB incline
80 x 15
80 x 12 x 2sets

RomeyGBOD
10-28-14, 12:09 am
Today wasn't the best squat day I've had.. Everything felt really slow.. So I did some squats and my high bars and cut it there and went back to the gym after work to knock out some stiff legs.. Not very happy with my squats but the stiff leg deadlifts felt good..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
405 x 1
455 x 1 (was intended to be main set)
405 x 3 x 2sets
405 x 2

High bar squats no belt
275 x 8 x 4 sets

Stiff leg deadlifts 4in no belt
135 x 5
225 x 5
315 x 2
365 x 10 (PR)
405 x 5 (PR)

RomeyGBOD
10-28-14, 11:31 pm
Had a solid back workout today..

Barbell rows
135 x 5
255 x 8 x 3 sets
235 x 10 x 4sets
..used straps..
235 x 16 (drop set 135 x 30)

Chest supported barbell rows
135 x 15 x 3sets

One arm rows
140 x 20
160 x 15

Pullups
BW + 25 x 10 x 5sets

RomeyGBOD
10-29-14, 11:15 pm
Had a pretty good workout..

Front squats no belt
135 x 5
185 x 5
225 x 3
Belt on..
275 x 1
325 x 5
345 x 4 x 2sets (both sets here were PRs)

Squats no belt (focusing on speed and technique)
315 x 3 x 3sets

Jay Nera
10-30-14, 7:24 pm
You got a good template set up.

RomeyGBOD
10-30-14, 9:21 pm
You got a good template set up.

Thanks man! Is there anything you would change or add in ? I appreciate any advice !!

RomeyGBOD
10-30-14, 9:30 pm
Hit some bench today.. Working with a new set up and form.. Felt good Trying not to let the bar sink in and heav it anymore ... Had a pretty good workout..

Bench
135 x 5
185 x 6
Pause reps
225 x 3
275 x 1
315 x 1
335 x 1 (good point to start from and build on with the new setup and form)
275 x 5 x 4sets

3sec pause bench
245 x 5 x 2sets

Paused close grip
225 x 8
225 x 7
225 x 8
225 x 7

DB incline
80 x 16, 13, 11

RomeyGBOD
11-01-14, 12:40 am
Hit shoulders Thursday night after work.. 2nd workout of the day.. Was pretty solid

Behind the neck military press
135 x 10 x 2sets
155 x 10 (PR)
170 x 5
190 x 1 (PR)
135 x 13

Seated lateral raises
25 x 20 x 3sets last set drop set 15 x 30

Barbell shrugs
..used straps..
225 x 50
315 x 25
315 x 20

RomeyGBOD
11-02-14, 11:54 pm
Did deadlifts Saturday.. Defiantly not my best day.. Didn't have the greatest energy having barley ate anything all day and not a lot of time.. But still hit some deadlifts Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
505 x 1
Belt on..
545 x 1
575 x 1 (misses 2nd rep)
585 x 1
515 x 3 x 2sets

Pause sumo deadlifts 3sec no belt
365 x 5 x 3sets

RomeyGBOD
11-02-14, 11:57 pm
Did some bench today.. Had a good workout

Bench
135 x 10
185 x 5
Pause reps
225 x 3
290 x 4 x 3sets
295 x 4 x 3sets

Touch n go
225 x 10

Paused close grip
235 x 8
235 x 7 x 3sets

Close grip floor press touch n go
185 x 8 x 4sets

DB incline flys
50 x 15
60 x 12 x 2sets

Skull crushers
75 x 25
75 x 20 x 2sets

RomeyGBOD
11-03-14, 11:05 pm
Today started my prep for my meet February 7th SPF meet No Retreat, No Surrender at Four Bros Gym.. I'm about 14 weeks out right now.. Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 2 x 6sets

High bar paused squats 3sec no belt
225 x 5
275 x 5 x 3sets

Sumo block pulls 4in no belt
225 x 5
315 x 2
405 x 1
455 x 8
505 x 5
525 x 5

Box jumps sitting on a box
5 x 5

GHR floor negatives
3 x 8

Decline sit ups
BW x 20
Holding a 15lb dumbbell on my chest x 15 x 2sets

Hanging knee raises
3 x 15

RomeyGBOD
11-04-14, 11:47 pm
More squats today.. Did some back accessory after.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 3 x 6sets

Lying leg curls
5 x 10

Barbell rows
135 x 8
240 x 10 x 5sets

Pullups
BW + 25 x 10 x 6sets
BW + 25 x 8 x 2sets

Circuit 3 rounds

Chest supported dumbbell rows
70 x 15

Pullups with straps
BW x 10

Meadow rows with straps
8 reps

RomeyGBOD
11-06-14, 12:10 am
Bench today.. Pretty solid..

Bench
135 x 8
185 x 5
Pause reps
225 x 3
275 x 1
305 x 4 x 4sets

Touch n go
275 x 6 x 2sets

Paused close grip
250 x 7
250 x 8
250 x 7

Close grip floor press touch n go
185 x 12 x 4sets

DB incline flys
60 x 15 x 3sets

Hanging knee raises
3 x 15

Ed Eliason
11-06-14, 12:12 am
Solid bench session bro.

RomeyGBOD
11-06-14, 12:26 am
Solid bench session bro.

Thanks !

RomeyGBOD
11-06-14, 10:23 pm
Did deadlifts today.. Had a good workout.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
505 x 1
Belt on..
535 x 5 (PR)
535 x 4
515 x 3 x 3sets

Deficit deadlifts 4in no belt
455 x 5
470 x 4 (PR)

Conventional speed sets w/ purple band no belt 15 sec rest
315 + purple band x 1 x 6sets

Pause sumo deadlifts 3sec no belt
..used straps..
365 x 5 x 2sets

RomeyGBOD
11-10-14, 12:24 am
Did squats and bench today.. Had a pretty good workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 2 x 6sets

Lying leg curls
5 x 12

Bench
135 x 8
185 x 5
Pause reps
225 x 3
275 x 1
315 x 3 x 2sets

Paused close grip
265 x 6 x 2sets

RomeyGBOD
11-10-14, 11:55 pm
Squatted again today.. Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 4 x 6sets

High bar paused squats no belt 5sec
225 x 5 x 2sets
3sec
275 x 5 x 2sets

Sumo block pulls 4in no belt
225 x 5
315 x 3
405 x 1
505 x 5
525 x 5
545 x 5 (PR)

Box jumps
5 x 5

RomeyGBOD
11-11-14, 11:56 pm
Did a little back accessory today..

Barbell rows
135 x 8
240 x 10 x 5sets

Pullups
BW + 25 x 12
BW + 25 x 10 x 5sets

Close grip t-bar rows
3 x 20

Chest supported DB rows
70 x 15 x 2sets

RomeyGBOD
11-13-14, 12:00 am
Squats and some bench tonight.. Had a pretty good workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 2 x 6sets

Lying leg curls
5 x 12

GHR floor negatives
3 x 8

Bench
135 x 8
185 x 5
Pause reps
225 x 3
275 x 1
315 x 1
330 x 2
275 x 5 x 3sets

Paused close grip
275 x 5 x 2sets
275 x 4

DB flat bench
90 x 12 x 3sets

RomeyGBOD
11-16-14, 12:53 am
Had a good deadlift workout.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
525 x 1
Belt on..
560 x 3 (PR)
565 x 2 (missed 3rd rep)
525 x 3 x 3sets

Deficit deadlifts 4in no belt
465 x 5 x 2sets

Pause sumo deadlifts 3sec no belt
..used straps..
385 x 5 x 2sets

RomeyGBOD
11-18-14, 12:21 am
Took a few days off due to some discomfort in my back which was less than ideal.. And not a lot of time to lift because of working all day.. But had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 5 x 6sets

Sumo block pulls 4in no belt
225 x 5
315 x 2
405 x 1
525 x 5
555 x 5 (PR)
585 x 4 (PR)

RomeyGBOD
11-19-14, 12:18 am
Squatted again today.. Was really sore from yesterday's workout.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 2 x 6sets

Paused high bar squats no belt 5sec
225 x 5 x 2sets
3sec
275 x 5 x 2sets

Step ups holding 25s
10per leg x 3sets

Lying leg curls
4 x 12

Chest supported dumbbell rows
70 x 20
70 x 15 x 4sets

Pullups
BW x 15 x 5sets

RomeyGBOD
11-19-14, 11:01 pm
Bench was good today..

Bench
135 x 8
185 x 5
Pause reps
225 x 3
275 x 1
295 x 6 x 3sets

Touch n go
245 x 10

Pause close grip (grip was index finger on smooth)
275 x 4
275 x 5 x 2sets
225 x 7 drop set
185 x 13 drop set touch n go

DB flat bench
90 x 15 x 3sets

DB incline flys
60 x 15
60 x 12

Ed Eliason
11-19-14, 11:10 pm
You've had a couple of real nice sessions. I'm liking it.

RomeyGBOD
11-19-14, 11:40 pm
You've had a couple of real nice sessions. I'm liking it.

Thanks man I really appreciate it !

RomeyGBOD
11-21-14, 12:29 am
Some more squatting today.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
Belt on..
375 x 6 x 6sets

Hanging leg raises
4 x 20

RomeyGBOD
11-23-14, 11:58 pm
Had a good deadlift workout today.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 2
405 x 1
525 x 1
Belt on..
550 x 1
575 x 2 (PR)
525 x 3 x 3sets

Deficit sumo deadlifts 2in no belt
315 x 5
405 x 5 x 2sets

Deficit conventional deadlifts 4in no belt
475 x 4 (PR)

Paused sumo deadlifts 3sec no belt
365 x 5 x 2sets

Pullups
BW x 20 x 2sets

RomeyGBOD
11-25-14, 12:26 am
Was sore from yesterday's workout.. Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
405 x 5 x 5sets

Sumo block pulls 4in no belt
225 x 5
315 x 2
405 x 1
535 x 5
..used straps..
565 x 5 (PR)
610 x 2 (PR) missed 3rd rep)

RomeyGBOD
11-26-14, 11:54 pm
Squatted again today.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
420 x 4 x 4sets

Paused high bar squats no belt 3sec
275 x 5 x 2sets
315 x 3

Step ups holding 25s
10per leg x 3

Lying leg curls
4 x 12

RomeyGBOD
11-27-14, 11:53 pm
Hit some bench today on Thanksgiving.. Happy Thanksgiving to the family here on the FORUM!!.. Today's Bench was good..

Bench
Pause reps
225 x 3 x 2sets
275 x 1
305 x 5
305 x 4 x 2sets

Touch n go
255 x 10

Wide grip long pause 3sec (grip was rings between middle and ring finger)
225 x 6
235 x 6 x 2sets

DB flat
90 x 15 x 3sets

DB incline flys
60 x 15

John Grey
11-28-14, 7:17 am
Hit some bench today on Thanksgiving.. Happy Thanksgiving to the family here on the FORUM!!.. Today's Bench was good..

Bench
Pause reps
225 x 3 x 2sets
275 x 1
305 x 5
305 x 4 x 2sets

Touch n go
255 x 10

Wide grip long pause 3sec (grip was rings between middle and ring finger)
225 x 6
235 x 6 x 2sets

DB flat
90 x 15 x 3sets

DB incline flys
60 x 15

That's some nice benching!!! Happy belated Thanksgiving to you too!

RomeyGBOD
11-28-14, 10:18 am
That's some nice benching!!! Happy belated Thanksgiving to you too!

Thanks man!

RomeyGBOD
11-28-14, 8:11 pm
Had a good deadlift workout today.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
525 x 1
Belt on..
555 x 1
585 x 3 (PR)
535 x 3 x 3sets

Deficit sumo deadlifts 2in no belt
415 x 5
425 x 5

Deficit conventional deadlifts 4in no belt
495 x 3 (PR)

Paused sumo deadlifts 3sec no belt
..used straps..
385 x 5 x 2sets

One arm rows
..used straps..
100 x 20
120 x 20

Chest supported DB rows
..used straps..
65 x 20
75 x 15

Pullups
BW x 15

Jay Nera
11-28-14, 10:47 pm
You ever try using static sets?

RomeyGBOD
11-29-14, 10:04 am
You ever try using static sets?

No I haven't, do you recommend them? How often do you do them in your training??

BJ Whitehead
11-30-14, 1:18 am
Looking good!!

RomeyGBOD
11-30-14, 12:54 pm
Looking good!!

Thanks a lot man !!!

RomeyGBOD
11-30-14, 12:57 pm
Some more squats today.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 2 x 6sets

Lying leg curls
4 x 12

T-bar rows
4 x 12

Pullups
BW x 20
BW x 18

Pale Rider
11-30-14, 1:35 pm
Training looking good

Pale Rider
11-30-14, 5:39 pm
nice work

RomeyGBOD
12-01-14, 12:06 am
Training looking good

Thanks a lot!!

RomeyGBOD
12-01-14, 12:15 am
My 2nd workout today.. Did some bench focusing on a closer grip and getting some more tri work in today..

Close grip bench (grip was ring finger right where smooth starts)
135 x 10
185 x 8
225 x 8
Pause reps
275 x 5 x 3sets
295 x 3
315 x 2
Touch n go
225 x 10

Close grip floor press
185 x 12 x 2sets
225 x 8

Dips
BW x 40 (PR)
BW x 35

Skull crushers
75 x 25
95 x 16
Superset
EZ bar curls
75 x 12 x 2sets

RomeyGBOD
12-01-14, 12:15 am
nice work

Thanks!

RomeyGBOD
12-01-14, 11:56 pm
Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
405 x 1
445 x 3 x 3sets (PR)

Sumo block pulls 4 in no belt
225 x 5
315 x 3
405 x 1
495 x 1
545 x 1
Belt on..
605 x 4 (PR)
625 x 2 (PR)
..used straps..
640 x 1 (PR)

RomeyGBOD
12-02-14, 11:44 pm
Some more squats today.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
375 x 2 x 6sets

Step ups holding 35s
10per leg x 3sets
Superset
Leg extension
2 x 20

Lying leg curls
4 x 12

Chest supported barbell rows
135 x 15
155 x 12 x 3sets
185 x 10
135 x 15
Wide grip
135 x 15

Chest supported one arm rows
50 x 15
60 x 15

Reverse grip Pullups
BW x 20
BW x 15 x 2sets

Hanging leg raises
3 x 20

RomeyGBOD
12-04-14, 12:30 am
Hit some shoulders today.. Was pretty quick had a good shoulder workout..

Seated military
135 x 10
155 x 10
185 x 10 x 3sets
135 x 20

Behind the neck military
135 x 10 x 3sets

Lateral raises
25 x 25
30 x 25
40 x 15
Superset
Hanging leg raises
3 x 25

RomeyGBOD
12-05-14, 12:34 am
Squatted again today.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
405 x 1
445 x 1
470 x 2 x 2sets (PR)

High bar pause squats 3sec
315 x 5 x 2sets

Ab wheel
3 x 10

Hollow rocks (exercise I got from Kade Weber)
3 sets to failure

John Grey
12-05-14, 7:27 am
Great squat session!!

RomeyGBOD
12-05-14, 11:21 pm
Great squat session!!

Thanks bro!!

RomeyGBOD
12-07-14, 12:28 am
Had a good deadlift workout today.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
485 x 3 x 6sets

Deficit sumo deadlifts 2in no belt
435 x 5 x 2sets

Deficit conventional deadlifts 4in no belt
435 x 10 (PR)

Paused sumo deadlifts 3sec no belt
..used straps..
405 x 5 x 2sets

One arm rows
..used straps..
140 x 15
140 x 16

Pullups
BW + 35 x 12
BW + 55 x 10

RomeyGBOD
12-08-14, 12:42 am
Hit some bench today.. Solid workout..

Bench
135 x 8
185 x 5
Pause reps
225 x 3
275 x 3 x 6sets (all sets in about 16min)
315 x 1
345 x 1

Paused close grip (grip was index finger on smooth)
255 x 7 x 2sets
Touch n go
225 x 12

DB flat
90 x 16 x 3sets

DB incline
70 x 15 x 2sets

RomeyGBOD
12-09-14, 12:10 am
Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
365 x 1
Belt on..
405 x 1
445 x 1
470 x 1
495 x 1

Sumo block pulls 4in no belt
225 x 5
315 x 3
405 x 1
495 x 1
545 x 1
Belt on..
605 x 1
..used straps..
645 x 1
675 x 1 (PR)
585 x 3

Pullups
BW + 40 x 15
BW + 60 x 10 (PR)

Ab wheel
2 x 10

RomeyGBOD
12-10-14, 12:39 am
Some more squats today.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 3 x 6sets

Lying leg curls
4 x 12

Hanging knee raises
3 x 25

RomeyGBOD
12-10-14, 1:41 pm
The date of meet I was planning on doing No Retreat, No Surrender on February 7th changed to February 21st.. Not too big of a deal.. 2 extra weeks of training to prepare for the meet. Gonna just have to change my training for this week a little bit.. But have been waking up weighing around 192.. 10 1/2 weeks out right now

RomeyGBOD
12-11-14, 12:19 am
Did a quick back workout tonight..

Chest supported barbell rows
135 x 20 x 2sets
155 x 15 x 3sets
185 x 12 x 2sets
Wide grip
135 x 20

Reverse grip Pullups
BW x 23
BW x 17 x 2sets

Chest supported one arm rows
60 x 20
70 x 20

RomeyGBOD
12-12-14, 12:02 am
Squatted again today.. Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 2 x 6sets

High bar paused squats 3sec no belt
275 x 5
295 x 5
315 x 5

Box jumps (used a higher box each set)
3 x 5

RomeyGBOD
12-13-14, 11:03 am
Had a good deadlift workout yesterday.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
525 x 1
Belt on..
545 x 1
575 x 1
610 x 1
620 x 1 (PR)
495 x 5 x 3sets

Sumo block pulls 2in no belt double over grip
..used straps..
515 x 5 x 2sets

RomeyGBOD
12-15-14, 12:33 am
Solid bench day..

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 4 x 6sets

Close grip paused
265 x 5 (took too close of a grip)
265 x 6
Touch n go
225 x 13

Floor press
255 x 8
225 x 12

DB incline
70 x 20
80 x 15
90 x 12

RomeyGBOD
12-16-14, 12:23 am
Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 3 x 6sets CAT in 25min

Sumo block pulls 2in no belt double overhand grip
225 x 5
315 x 3
405 x 1
..used straps..
525 x 5 x 4sets

Farmer walks
270 (135 per hand) x 30yards x 2sets

John Grey
12-16-14, 6:27 am
Had a pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 3 x 6sets CAT in 25min

Sumo block pulls 2in no belt double overhand grip
225 x 5
315 x 3
405 x 1
..used straps..
525 x 5 x 4sets

Farmer walks
270 (135 per hand) x 30yards x 2sets

Nice work!! Wish I had access to the Farmers Walks

RomeyGBOD
12-16-14, 11:52 pm
Nice work!! Wish I had access to the Farmers Walks

Thanks man!! And yeah I like em a lot there fun to use lol

RomeyGBOD
12-16-14, 11:55 pm
Got in a solid back workout tonight..

Barbell rows
135 x 8
..used straps..
245 x 10 x 5sets

One arm rows
..used straps..
140 x 15 x 3sets

Pullups
BW + 40 x 16
BW + 60 x 10

RomeyGBOD
12-18-14, 12:18 am
Some more squats today.. Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 2 x 6sets CAT in 20min

High bar paused squats 3sec no belt
295 x 5
315 x 5

Front squats no belt
275 x 5 x2sets

Lying leg curls
4 x 12

Hanging knee raises
4 x 25

RomeyGBOD
12-19-14, 12:37 am
Good shoulder workout..

DB military
50 x 10
80 x 8
100 x 14
100 x 12
100 x 11
100 x 10

Lateral raises
30 x 25
40 x 18
50 x 10
40 x 17

Rear delt flys
20 x 15 x 3sets

DB shrugs
..used straps..
100 x 25 x 4sets

RomeyGBOD
12-21-14, 12:23 am
Today's deadlift party was a little different that usual.. I pulled conventional mostly today because I've been dealing with a strain in my hip flexor from Wednesdays front squats.. I didn't really get into the groove of them and didn't use my hips well and ended up loosing balance thru the sets and pushing thru my toes. They didn't go so well so been trying to rest it so I moved my deadlift day back a few days and after my main sets of sumo, I pulled conventional the rest of the workout.. But had a good deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
485 x 3 x 6sets

Conventional deadlifts no belt
455 x 5 x 3sets
..used straps..
495 x 4 (PR)

Conventional block pulls 4in no belt double over grip
..used straps..
495 x 3
475 x 5

Chest supported barbell rows
135 x 15 x 2sets
155 x 15 x 2sets

Pullups
BW + 45 x 17
BW + 70 x 10 (PR)

Decline sit ups
BW x 20 x 2sets

RomeyGBOD
12-21-14, 11:57 pm
Pretty solid bench day..

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 5 x 6sets

Paused close grip
265 x 6
265 x 7 x 2sets

Floor press
225 x 10 x 2sets

DB incline
80 x 20
90 x 15

RomeyGBOD
12-23-14, 12:18 am
Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 4 x 6sets

Sumo block pulls 2in no belt double over grip
225 x 5
315 x 3
405 x 1
..mixed grip..
515 x 1
545 x 5 x 3sets (PR)

Chest supported DB rows
..used straps..
75 x 20
75 x 15 x 2sets

Hanging knee raises
3 x 25

RomeyGBOD
12-24-14, 10:46 am
Good back workout yesterday..

Chest supported barbell rows
135 x 15
155 x 15
175 x 15 x 5sets
195 x 10

Pullups
BW + 45 x 15 x 3sets
BW x 20

Cable rows
3 x 15

Pull downs
3 x 15

RomeyGBOD
12-24-14, 7:08 pm
More squatting today and some bench.. Pretty good workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 2 x 6sets CAT in 15min

High bar paused squats 3sec no belt
315 x 5
335 x 4 (PR)

Lying leg curls
4 x 15

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 2 x 6sets

RomeyGBOD
12-27-14, 12:09 am
Had a good deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
485 x 4 x 6sets

Paused sumo deadlifts 3sec no belt
415 x 5 x 3sets (PR)

Deficit conventional deadlifts 4in no belt
445 x 8 (PR)
..used straps..
445 x 6

Sled pushes
3 x 50yards

One arm rows
..used straps..
150 x 15 x 2sets

RomeyGBOD
12-28-14, 12:17 am
So today wasn't able to get to gym til really late but I hate not going to the gym so I went and did a few exercises just to do something.. Wanted to do some overhead pressing but I plan to bench tomorrow so I didn't do a full OHP workout.. Just a few sets.. Got a solid arm pump..

DB military
50 x 10
80 x 8
100 x 14
100 x 13

EZ bar curls
3 x 15

Hammer curls
15reps

RomeyGBOD
12-28-14, 11:10 pm
Pretty solid bench today..

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 6 x 6sets

Paused close grip bench
275 x 7 (PR)
275 x 5
275 x 6

Wide grip speed bench touch n go with chains
225 + 30 x 5 x 3sets

DB incline
90 x 17
90 x 15
90 x 13

Pullups
BW x 32 (PR)
BW x 21

RomeyGBOD
12-30-14, 12:04 am
Pretty good squat workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 5 x 6sets

Sumo block pulls 2in no belt double over grip
225 x 5
315 x 3
405 x 1
..mixed grip..
495 x 1
545 x 1
585 x 3 x 3sets (PR)

Sumo deadlifts from the floor no belt
585 x 1 (PR)

RomeyGBOD
12-31-14, 12:14 am
More squatting today and some back accessory.. Pretty good workout..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 2 x 6sets CAT in 15 min

Chest supported barbell rows
135 x 20
185 x 15
185 x 12 x 2sets

Pullups
BW x 30
BW x 25
BW x 20

BJ Whitehead
12-31-14, 8:18 pm
Happy New Year!!

RomeyGBOD
12-31-14, 11:36 pm
Happy New Year!!

Happy new year to you too man !!

RomeyGBOD
01-02-15, 1:09 am
Been out of town for the past day and wasn't able to train.. And body wasn't feeling to good from sitting in the back of a car all day today so didn't get to much in today.. Just a few sets..

Seated military
135 x 10
155 x 5
185 x 5
205 x 7 x 2sets
225 x 3 x 2sets
245 x 1

RomeyGBOD
01-03-15, 12:31 am
Had a good deadlift party.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
485 x 5 x 6sets

Paused sumo deadlifts 3sec no belt
425 x 5 x 2sets (PR)

Deficit deadlifts 4in no belt
465 x 6 (PR)
..used straps..
465 x 6

Pullups
BW + 45 x 20 (PR)
BW + 45 x 18

RomeyGBOD
01-04-15, 10:26 pm
Did some back accessory yesterday..

Barbell rows
135 x 8
245 x 10 x 5sets

One arm rows
..used straps..
150 x 15
160 x 15

Chest supported DB rows
70 x 20
80 x 15
90 x 11
90 x 10

Pull downs
3 x 15
Superset
Cable rows
3 x 15

DB shrugs
..used straps..
100 x 25 x 3sets

RomeyGBOD
01-04-15, 10:30 pm
Solid bench today..

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 1
290 x 5 x 5sets

Paused close grip bench
285 x 5 x 3sets

Wide grip speed bench touch n go with chains
245 + 30 x 5 x 3sets
295 + 30 x 1 x 2sets

DB incline flys
50 x 20
60 x 15

Pullups
BW x 33
BW x 23

RomeyGBOD
01-05-15, 10:58 pm
Squatted today.. Pretty good workout..

Squats no belt
135 x 5
225 x 5
315 x 2
Belt on..
385 x 6 x 6sets (PR)

Sumo block pulls 2in no belt double over grip
225 x 5
315 x 3
405 x 1
..mixed grip..
495 x 1
555 x 1
605 x 2 x 2sets (PR)

Sumo deadlifts from the floor no belt
605 x miss

RomeyGBOD
01-07-15, 12:05 am
More back work tonight..

Chest supported barbell rows
135 x 20
155 x 20
185 x 20 x 4sets
225 x 8

Pullups
BW + 65 x 10 x 2sets
BW + 80 x 8 (PR)
BW + 100 x 5 (PR)

Pull downs
3 x 15

Kettle bell swings
3 x 15

RomeyGBOD
01-09-15, 12:31 am
Squatted again today..

Squats no belt
135 x 5
225 x 5
315 x 2
385 x 2 x 6sets CAT in 15min

High bar paused squats 3sec no belt
335 x 5 (PR)
355 x 3 (PR)

Leg extensions
3 x 25

RomeyGBOD
01-11-15, 1:10 am
Had a good deadlift party yesterday.. Gradually building up..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
Belt on..
485 x 6 x 6sets

Paused sumo deadlifts 3 sec
445 x 4 (PR)
445 x 3

Deficit conventional deadlifts 4in no belt
..used straps..
475 x 5 (PR)

RomeyGBOD
01-11-15, 1:16 am
Solid benching today..

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 1
315 x 4 x 4sets

Paused close grip
295 x 5 x 3sets

Wide grip speed bench touch n go with chains
265 + 30 x 5 x 3sets

DB French press
80 x 15
95 x 15
100 x 15

Rope push downs
3 x 12
Superset
One arm push downs
3 x 12

RomeyGBOD
01-11-15, 11:58 pm
Hit some shoulders today..

Standing military
95 x 10
135 x 10
155 x 10
165 x 8
175 x 5
185 x 2
195 x 1
165 x 6

Lateral raises
40 x 20
45 x 17
50 x 10

Rear delt flys
3 x 20-15

Farmer walks
270 (135 per hand) x 40yards x 2sets

Sledge hammer to tires
3 x 30sec

RomeyGBOD
01-13-15, 12:55 am
Hit some squats and block pulls..

Squats no belt
135 x 5
225 x 5
315 x 2
Belt on..
365 x 1
415 x 5 x 5sets

Sumo block pulls 2in no belt double over grip
225 x 5
315 x 3
405 x 1
..mixed grip..
495 x 1
555 x 1
Belt on..
605 x 3
605 x 4 (PR) last rep wasn't the cleanest tho..

RomeyGBOD
01-15-15, 11:38 pm
Tuesdays back workout..

Chest supported barbell rows
135 x 20
155 x 20
175 x 20 x 2sets
185 x 20
185 x 14
185 x 12

Pullups
BW + 65 x 12
BW + 85 x 8
BW x 12 (wide grip)

Pull downs
2 x 15

RomeyGBOD
01-15-15, 11:54 pm
Hit a solid bench day today.. Got my new Gangsta wraps and Maddog Slingshot today..

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 1
325 x 3 x 3sets
..Used the slingshot..
325 x 1
365 x 1
405 x 1 (PR)
365 x 3 x 2sets

Paused close grip
305 x 4 x 3sets

Wide grip bench touch n go with chains
275 + 30 x 5 x 3sets

Ed Eliason
01-16-15, 9:13 am
Nice work with the slingshot! PRs are fun!

RomeyGBOD
01-16-15, 11:51 am
Nice work with the slingshot! PRs are fun!

Thanks man I love it !

RomeyGBOD
01-17-15, 11:56 pm
Did deadlifts today.. used my new inner belt which is awesome! but was supposed to hit 5x5 but only hit 3 sets because my glute was killing me so i went home.. pretty frustrating FML..

Sumo deadlifts no belt
135 x 5
225 x 5
315 x 3
405 x 1
belt on..
515 x 5 x 3sets

RomeyGBOD
01-20-15, 12:36 am
Did some shoulder pressing work Sunday.. Trying to rest and heal the glute.. Today was just some leg ext, Pullups, and abs..

Standing military press
95 x 10
135 x 10
155 x 10
165 x 8
175 x 6
185 x 4
205 x 1 (PR)
175 x 5

Seated lateral raises
30 x 15 x 3sets
35 x 12

Barbell shrugs
225 x 25 x 3sets

Seated DB shrugs
100 x 25

Rear delt flys
20, 15, 15

Wide grip Pullups
BW x 12 x 2sets

Decline sit ups
BW x 20 x 4sets
BW + 15 x 15

RomeyGBOD
01-22-15, 12:47 am
Good back workout..

Chest supported barbell rows
135 x 20
155 x 20
185 x 20
185 x 15 x 2sets
185 x 13
185 x 12

Pullups
BW + 65 x 12
BW + 85 x 8
BW x 20

Cable Pullovers
20, 20, 51

RomeyGBOD
01-22-15, 1:00 am
Doing some rehab work..

Sumo deadlifts no belt
75 x 25 x 3sets

Hyper extensions (focusing on using the glutes)
3 x 10

Reverse GHR's
2 x 10

High knees with bands
3min

Standing oblique crunches
2 x 15per side

A variation of crunches
20 reps

RomeyGBOD
01-23-15, 12:26 am
More rehab today.. Also some bench afterwords..

Sumo deadlifts no belt
85 x 25 x 2sets
95 x 25

Hyper extensions (using glutes)
4 x 10

Bench
135 x 12
185 x 5
Pause reps
225 x 3
275 x 1
315 x 1
345 x 2 x 2sets
Slingshot
365 x 1
385 x 2 x 2sets (PR)
415 x 1 (PR)

Paused close grip
315 x 3 x 3sets (PR)

Wide grip touch n go
295 x 5 x 3sets

RomeyGBOD
01-25-15, 11:47 pm
Some more rehab and some arms Saturday..

Sumo deadlifts no belt
95 x 25 x 3sets

Hyper extensions (using glutes holding for sec at the top)
95 x 10 x 4sets

Skull crushers
20, 15, 15, 15

Push downs
4 x 20-12

EZ bar curls
3 x 15

RomeyGBOD
01-25-15, 11:56 pm
Rehab again and some overhead pressing..

Sumo deadlifts no belt
105 x 25 x 3sets

Hyper extensions (using glutes holding for a sec at the top)
105 x 10 x 4sets

Standing military
95 x 10
135 x 10
155 x 10
165 x 9
175 x 7
185 x 4
215 x 1

Seated lateral raises
35 x 12 x 3sets
Superset
Rear delt flys
3 x 15

RomeyGBOD
01-31-15, 12:01 pm
Mondays rehab..

Sumo deadlifts no belt
115 x 25 x 3sets

Hyper extensions (using glutes holding for a sec at the top)
115 x 10 x 4sets

Pullups
BW x 20 x 2sets

Decline sit ups
BW x 25 x 4sets

RomeyGBOD
01-31-15, 12:05 pm
Tuesdays rehab and back accessory..

Sumo deadlifts no belt
135 x 25 x 3sets

Hyper extensions (using glutes holding for a sec at the top)
135 x 10 x 4sets

Chest supported barbell rows
135 x 10
155 x 10
185 x 20 x 2sets
185 x 15
185 x 13
185 x 12

Pullups
BW + 70 x 12
BW + 50 x 15
BW x 20 x 2sets

Pull downs
3 x 15

RomeyGBOD
01-31-15, 12:08 pm
Wednesdays rehab.. This session was very short..

Sumo deadlifts no belt
155 x 25 x 3sets

Thursdays rehab..

Sumo deadlifts no belt
185 x 25 x 3sets

Hyperextensions (using glutes holding for a sec at the top)
135 x 10 x 4sets

Barbell shrugs
225 x 25 x 4sets

Barbell holds
315 x 15sec x 4sets

Rope climbs
BW x 3sets

Fridays rehab..

Sumo deadlifts no belt
135 x 10
225 x 15 x 3sets

Pale Rider
01-31-15, 2:05 pm
Nice work

RomeyGBOD
02-01-15, 3:54 pm
Nice work

Thanks Kade!! Your gonna put big numbers up at RUM!

RomeyGBOD
02-01-15, 4:02 pm
Yesterday's rehab..

Sumo deadlifts no belt
135 x 10
225 x 10
275 x 15 x 3sets

Bench
135 x 10
185 x 5
Pause reps
225 x 3
275 x 1
315 x 1
340 x 1
365 x 1
315 x 5 (PR)
315 x 4
Slingshot
315 x 10 (PR)
335 x 5

Paused close grip
315 x 3
315 x 2 (was burnt out here after all the reps in the slanger)

DB bench
90 x 20

RomeyGBOD
02-01-15, 4:02 pm
First day back to somewhat training deadlifts other than rehab today for first time in 2 weeks.. Gradually building up..

Sumo deadlifts no belt
135 x 10
225 x 10
315 x 10 x 2sets
405 x 1 x 3sets
495 x 1
545 x 1
590 x 1 (PR)

RomeyGBOD
02-05-15, 10:33 pm
Ok so to recap..

I had planned on competing in the No Retreat No Surrender meet Feburary 21st in the 198 class Raw w/out wraps..
However, I pulled/strained my glute about 3 weeks ago and haven't been able to train deadlifts or squats at all except a little rehab and 1 deadlift session... It just hasn't healed all the way yet and because of how close to the meet I am I won't be able to peak where I wanted too...

Leading up to the injury I was gaining strength pretty well and hit several training PRs :

Sumo deadlift : 535x5, 585x3, 620x1
Beltless sumo deadlift : 590x1
Sumo block pull 4in : 675x1
Sumo block pull 2in beltless : 605x2x2
Conventional deadlifts beltless : 495x4
Deficit deadlift 4in beltless : 465x6, 475x5, 495x3
Squats : 445x3x3, 495x1
Front squats : 315 x 8
Bench : 315x5, 365x1

Going forward will still be focusing on healing and looking to compete in April..

RomeyGBOD
02-11-15, 12:59 am
Haven't posted my workouts the past week.. Just been some accessory, some bench and Pullups and abs.. But got back to training Monday. Using RTS and an RPE scale for my training now. Took it east on squats, went with a narrower stance and a slower decent feeling out the glute and trying not to aggravate it. Trying to take my time and not jump right back into thing. Didn't do any of the down sets, gonna add in volume slowly.

Squats no belt
Bar x 10 x 3sets
135 x 10
135 x 4
225 x 4
315 x 4 @6
335 x 4 @7
365 x 4 @7.5 (threw a belt on here mainly just to get feel of it and still breaking it in)

Competition bench
135 x 10
185 x 5
Pause
225 x 4
275 x 4 @6
290 x 4 @7
300 x 4 @8
300 x 4 @8
300 x 4 @8
300 x 4 @8.5

Seated military
Bar x 15
135 x 10
155 x 8
175 x 5 @6
185 x 5 @7
195 x 5 @8
195 x 5 @8.5
195 x 5 @8
195 x 5 @8.5

RomeyGBOD
02-12-15, 1:32 am
Pretty good day today, taking it easy on the volume with the deadlift and squats.. Feeling out my pulls and figuring out the groove of pulling again..

Sumo deadlifts
e1RM : 602
No belt
135 x 10 x 2sets
225 x 10
315 x 5
405 x 4
Belt on..
480 x 4 @7
505 x 4 @8

Floor press
e1RM : 333
135 x 10
185 x 8
225 x 4
240 x 5 @7
265 x 5 @8
280 x 5 @9
265 x 5 @9

Front squats
e1RM : 327
Bar x 10
135 x 5
185 x 5
240 x 5 @7
265 x 5 @8
265 x 5 @8.5
265 x 5 @8

RomeyGBOD
02-13-15, 12:30 am
Pretty good day.. Was able to move up in weight from Mondays squats, just making stepping stones right now. No pain until last set of squats, felt some and didn't do any back offs. Lower body is getting sore. Widened my stance on my squats but still a slow decent.

Squats no belt
e1RM : 458
Bar x 10 x 3sets
135 x 10
225 x 5
315 x 5
365 x 5 @8
385 x 5 @9

Touch n go bench
e1RM : 346
135 x 10
185 x 7
225 x 7
245 x 7 @8
260 x 7 @9
280 x 7 @10
260 x 7 @10

Paused close grip
e1RM : 322
225 x 7 @7
245 x 7 @8
245 x 7 @8
245 x 7 @9
235 x 7 @8.5

RomeyGBOD
02-25-15, 12:41 am
Haven't posted much on here recently.. Still can't squat or deadlift fucking pissing me off. Been only able to do upper body. Mainly hitting back all the time and doing Pullups what feels like 24/7. Here's some highlights of recent workouts.

Tuesday 2/17
DB military
100 x 15
100 x 13 x 2sets
100 x 12

Thursday 2/19
Bench
315 x 6 (PR)
285 x 6 x 3sets
Slingshot
365 x 4
365 x 3
315 x 8

Close grip touch n go (middle finger on knurling)
225 x 12 x 4sets

DB flys
50 x 20, 15, 15

DB shrugs
90 x 25 x 4 sets

Grip work

Basically been doing back as much as possible, benching with some higher reps and throwing some arms in.. These weren't the only training days but only ones I thought I'd post. Can't wait to get back to normal training.

RomeyGBOD
02-25-15, 12:43 am
Yesterday's back workout..

Chest supported barbell rows
135 x 20
155 x 20
185 x 20
225 x 10 x 2sets
225 x 8
185 x 15

Pullups
BW x 15 x 5sets

Pull downs
3 x 15

Cable pullovers
20reps

Face pulls
20reps

RomeyGBOD
02-28-15, 1:03 pm
Thursdays bench.. So many reps.. Nice pump and solid workout

Bench
135 x 10
185 x 8
Pause reps
225 x 3
275 x 1
315 x 6 x 2sets
315 x 5 x 2sets

Touch n go close grip
245 x 10 x 4sets

Wide grip touch n go feet up
225 x 8 x 3sets

DB incline flys
50 x 20 x 2sets

RomeyGBOD
02-28-15, 1:08 pm
Hit some upper body accessory, my chest is so sore from Thursday it's insane..

Floor press
135 x 10
185 x 10
225 x 5 x 2sets
275 x 5
Slingshot
315 x 3
335 x 1

Rounded upper back hyper extensions
3 x 15

DB circuit 25s
Lateral raises x 20
Incline flys x 20
Incline tricep extensions x 20

Band leg curls
4 x 20

Rope push downs
4 x 15

RomeyGBOD
02-28-15, 1:11 pm
Wednesdays back workout..

Chest supported DB rows
50 x 20
70 x 20 x 2sets
80 x 20
90 x 15
100 x 10

Pullups
BW x 10 x 10sets

DB shrugs
100 x 25 x 4sets

Forearms
4 x 15

Abs
4 x 20

Pale Rider
02-28-15, 7:55 pm
Putting in work

RomeyGBOD
03-03-15, 12:34 am
Putting in work

Thanks Kade !

RomeyGBOD
03-03-15, 12:38 am
Saturdays shoulder workout..

DB military
50 x 10
80 x 8
100 x 5
110 x 10 (PR)
110 x 9
110 x 8
120 x 6 (PR)

Shrugs
4 x 20

Forearms
4 x 20

Sundays accessory day...

Rounded upper back hyper extensions
5 x 15

DB leg curls
2 x 15

Banded leg curls
4 x 25

Pullups
BW x 15 x 5sets

Barbell shrugs
135 x 25
225 x 15
275 x 15
315 x 15
315 x 10
225 x 30

Rounded upper back hyper extensions
3 x 15

RomeyGBOD
03-03-15, 12:41 am
Back workout from tonight..

Chest supported DB rows
50 x 20
60 x 20
70 x 20
80 x 20 x 2sets
90 x 12 x 2sets
100 x 10

Pullups
BW + 25 x 15
BW + 25 x 14
BW + 25 x 13 x 2sets
BW x 18

Pulldowns
3 x 15

Cable pullovers
20reps

Face pulls
20reps