DE Lower (deload)

I'm out of town but I had Luke send me what everyone did today. This is a deload week before they start Circa Max next week.

Group 1 - Rich, billy, shack

Cambered bar normal box height 315 for I belive 5-6 sets.

Group 2 - Tony, Luke Matt

Tony and Luke - 405 cambered bar low box (10"-12") 3 sets.  All raw no belt.

Matt sq on foam 405 for 3 sets then 2 with 495 w suit buttoms and belt on

Then most pulled w/weight on 2in mat. 315 for 4-6 singles.

Finished up with Hypers, Shrugs, Abs

Posted by Administrator on Fri, 26 Mar 2010

Max Effort Bench

Group 1 - Luke Edwards, Brandon Lilly, & Myself

T-Bar Bench Press 135 1x3 185 1x3 225 1x3 275 1x3 315 1x3 365 1x3 405 1x1 - Luke 455 1x1 - Brandon

I only worked up to 315 off a 3 board as I'll be competing this weekend. Luke smoked 405 and then missed 455 at the top. Brandon hit 455 then tried 485 but just couldn't lock it out.

Group 2 - Tony B, Matt Smith, Shack, Travis Bell

Tony worked up to 495 for 4 - pinkies on the ring Travis did 435 x 6 - pinkies on the ring Shack did 415 x 6 - comp grip Matt Smith did 495 x 4 off 2 foam boards

Group 3 - Louie

Lou worked up to 405 off the foam board (pretty much sinks all the way to the chest).

Group 4 - Bianca Stone, Jean Fry, Jennifer

The girls worked up to a max single bench press with 3 chains per side off a 3 board. Then followed this with 2 down sets for reps before moving onto accessory work.

We also had football players, mma fighters, an ex-marine and a pro bodybuilder in the gym training today so it was a pretty packed house.

Posted by Administrator on Wed, 24 Mar 2010

Max Effort Squat/Dead

Group 1 - Matt Smith & Tony B

Reverse Band Box Squat - Smith worked up to 1100 suit on straps down, Tony worked up to 1010 in just briefs.

Group 2 - Louie, Luke Edwards, Shack

Pin 2 Rack pulls + quad mini's - 10 sets of 3

After this everyone went off and did their own accessories.

Posted by Administrator on Mon, 22 Mar 2010