road to redemption- apf ga state

THE BRUTE · #1 (**permalink**) 07-13-2009, 01:16 AM

Sunday, July 05, 2009
me bench

raw bench
135x10 225x6 315x3 405x1
raw 2-board
455x1
raw 4-board
495x1

685x1 3b 735x1 3b 760x1 2b 780x0 1b
800x1 2b(PR!) 820x1 3b

pullups/band flyes/band pushdowns

***tonite was ok until it got to the 1-board. i slid out of my setup and almost dumped 780. not too happy about that. did do 800 and 820 with a more solid setup. might need more back work to keep a solid setup. matt had an off nite. got 750 to a 1-board, just couldn't lock. ted did some metal militia raw benchin and did great. did a repout with his bw of 190 for 20 reps afterwards. our new guy, andy, got a 515 3-board and 495 2-board. all were really strong. lookin foward to seein him bench more. but tonite i guess is about progress...

one step at a time...
TB

Wednesday, July 08, 2009
ME SQUAT

raw squats
135x5 245x3 335x1 425x1
w/ briefs
515x1 605x1
w/ briefs + suit straps down
635x2 720x2 720x2 720x2 810x1

speed deads
w/ belt
405x 4 singles
w/o belt
405x 3 singles

***tonite was good nite. laird got into matt's old briefs and worked up to mid 500s and dropped bar weight down to mid 400s to work on form. matt had an good nite. doubled for 2 sets with 640 i believe and did a single with 720. i did doubles for 3 sets with 720 and did a single with 810. squattin is gettin better. since taking the box away, we are squatting deeper more and more often. i did some speed deads tonite and 405 is gettin easier to move. other than that, it was a good session all around...

no more high squats
TB

accy day

raw bench
135x10 225x6

speed bench w/ lights, monsterminis, and mini- close-grip
255x1-1-1
speed bench w/ mini- wide-grip
275x1-1-1
speed bench w/ light and monstermini- normal grip
225x1-1-1-1
repout
315x20

db floor press
110x10 120x10 120x10

pulldowns w/ 2 dbl lights
120x8 120x8 140x6
pullups
bw/4-3-3

smith military press
315x6 365x3 405x3 425x1
bent-over laterals
120x6 120x8

hammer curls
120x6 120x6 120x6
machine curls
80x3 sets of 6

***friday i trained with a friend of mine, wes. he's also 305 as well so it was awesome session. we banged out some 120s on laterals and hammers. went back to speed benchin to help my speed again and did some repouts with 315 for 20 reps. i'll be doin these once a month again like the old days. these really helped my raw bench. with the tension on the first 3 sets, it was 500 at the top. the military presses went great so next week switchin back to military presses without smith machine and see what happens. its been a while since i've trained with another 300lber and hopefully me and wes can get up on days like this more often. hopefully we will get a solid group today on bench...780 on 1-board must be conquered...

120s were being slinged around
TB

THE BRUTE · #2 (**permalink**) 07-13-2009, 01:24 AM

ME BENCH

raw bench
135x10 225x6 315x3 405x1
2b 455x1
4b 495x1

shirted bench
3b 685x1 735x1
2b 765x1
1b 780x0(fuck!)
2b 810x1(PR!)
3b 840x1(PR!)

band pushdowns/flyes

***tonite was good session. mason came by to help out since jons' back was still not 100%. he's benchin a lot faster than before and 650 off 3b was a his best set. matt did 755 off 1b, 785 off 2b, and 805 off 3b and still a 242. strong work bro! i missed 780 again off 1b but i know why. jon pulled up my shirt further and it got into the armpits and got seated. it wasn't on the 780. next week this will be different. i was a bit pissed and decided to do 810 off 2b and 840 off 3b. 780 didn't feel heavy at all, shirt wasn't seated so this will be fixed next week. now everything between 685 and 810 feel alike. 840 felt different but i can get used to it. unless frankl tells me different, i'll just keep doin this until i touch that 1b with 780 which WILL be next week.

movin into mid-800s
TB

Casey@USPlabs · #3 (**permalink**) 07-13-2009, 08:48 AM

Great to see you on here Curt!!!

For you guys that don't know Curt, check out his UNREAL video testimonial...
YouTube - BMBB CURT DENNIS- USPLABS TESTIMONIAL

THE BRUTE · #4 (**permalink**) 07-15-2009, 12:14 AM

no prob bro!

i gotcha. thanx!

me squats

raw squats
135x3 225x3 315x2 405x1
w/briefs
515x1 605x1
w/briefs plus suit straps down
685x1
w/ briefs plus suit straps up
810x1 810x1 810x1 810x1 810x1(deepest)
lockout
945x1

speed deads
405x7 sets of 1

***tonite was a good squat session. matt went 685 and 735 on squats and got some deep reps in. then did a lockout with 850ish which is good to do to hold some weight. he did good tonite once we got the suit where it needs to be. it was the first time tonite i had the straps up on my traps which felt better going down. 810 wasn't too heavy for me and i was told to go up next week which is fine by me. speed deads was a bit slow tonite after squats but still good to do them. did some abs today too and will do some later this week.

squats are goin well..
TB

THE BRUTE · #5 (**permalink**) 07-16-2009, 05:28 AM

accy day
bw: 320!!

raw bench
135x10 225x6

speed bench w/ chk lights and chk mm
315x1-1-1-1
speed bench w/ chk lights
315x1-1-1
speed bench w/ chk mm
315x1-1-1
repouts
315x24**

dips
bwx20 bwx20

iso pulldowns
450x6 540x5 630x4 360x10 360x10

smith militaries
315x6 315x6

side laterals
100x5 130x5 130x5!!

hammers
150x6 150x6 150x6

triceps/biceps/abs

***tonite i went back to my old format that i had. not sure where the extra work came from but tonite was awesome. PRed on repouts with 24 reps which after speed bench i would only end up with 18-20. murdered the side laterals, pulldowns, and hammers. bw is up from 315 to 324 which i think really i'm 320. i hit some extra pushdowns, curls, and abs and was done.

resting up for sunday
TB