Originally Posted by
Deathride
Hey welcome on board! My best total raw without belt / wraps is 1009lb (roughly 300 squat, 255 bench, 457 deadlift) at 211lb. Best lifts outside competition would be a 315 squat, 275 non-paused bench and that deadlift! Squat is my weakness but bench and deadlift are coming along nicely - coming up on another test week on the Cube so am hoping to beat that total.....
------------
Bench day
Floor press (explosive, legs out) vs shrugs
225 for 5 sets of 3 with 10 shrugs between each set
Lockout (moved the bench up another two inches so my elbows are at about floor press level - leg drive included!)
200 for 5 / 242 for 5 / 265 for 5 / 286 for 3 (130k)
Pullups (wide / narrow / chin - 5 / 5 / failure)
three sets
Hammer curls with 70lb db
Sets of 15+ to get da pump :-)
Abs.
And out. Am off the rest of the week so no lifting and then a test day probably Saturday (if my ladyfriend doesn't mind my spending a good couple of hours picking things up!) Anyway.....enjoy!