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Started by Fed X, May 14, 2012 · 587 Replies · 5,265 Views
Weighted Chin Ups
2x1 @ 75lbs
3x1 @ 60lbs
4x1 @ 60lbs
6x1 @ 60lbs
^strict full ROM^
BarBell Row @ 125lbs
10x3=30
slow full ROM Dips @ 125lbs
3x1=3
slow full ROM Dips @ 110lbs
3x1=3
slow full ROM Dips @ 100lbs
3x1=3
slow full ROM Dips @ 75lbs
10x2=20
slow full ROM Dips @ 60lbs
13x1=13
Push Ups @ 60lbs
10x3=30
Front Squats @ 180lbs
3x3=9
hopefully Ill be up for more front squats later tonite
Barbell Overhead Press @ 151lbs
2x1=2
Barbell Overhead Press @ 155lbs
1x2=2
2x2=4
5x1=5
Barbell Overhead Press @ 161lbs
1x2=2
2x1=2
Barbell Overhead Press @ 122lbs
5x1=5
Barbell Overhead Press @ 136lbs
5x1=5
Front Squats @ 180lbs
5x3=15
Im going back to the drawing board on my overhead pressing... Plan to start focusing more on Hand Stand Push Ups... and also Ive picked up some useful ideas from the 5/3/1 program and will focus on getting better at the standing presses by using those ideas in my quest to break an Overhead Press @ BW
Clean & Press @ 171lbs
1x2=2
Clean & Press @ 166lbs
1x3=3
Clean & Press @ 161lbs
1x7=7
^Clean & Press singles^
Clean & Press @ 146lbs
3x1=3
5x1=5
full ROM Slow Dips @ 100lbs
3x3=9
full ROM Slow Dips @ 75lbs
10x2=20
Push Ups @ 60lbs
10x3=30
Front Squats @ 180lbs
4x3=12
still gunning for an Overhead Press @ BW. Today I tried to combine Ethan Reeves Density with percentages from 5/3/1 using singles, doubles & triples as rep scheme. Today I weighed myself and came in at 183lbs
Hello Beasty Boy. I see you do a lot of weighted calisthenics, which is something I've always enjoyed dabbling in. What types of W. calisthenics do you do? Mainly push ups, pull ups and dips? I like adding these types of exercises before I do my ring work. Do you find weighted calisthenics to typically be a good mass/strength builder?
oh yeah you definitely get stronger.. The main thing is keeping your diet in line!! I definitely plan to buy rings and start working on straight arm work etc... I also will start with HSPU's
Clean & Press @171lbs
1x1=1
Clean & Press @ 166lbs
1x1=1
Clean & Press @ 161lbs
1x6=6
Clean & Press @ 156lbs
2x1=2
3x1=3
Clean & Press @ 151lbs
1x3=3
2x2=4
3x2=6
^clean & press singles, doubles & triples^
Front Squat @ 188lbs
3x1=3
5x2=10
Thats it for today... From here on out at least for next couple weeks Ill be focusing on Standing Presses
Clean & Press @ 176lbs
1x1=1
Clean & Press @ 171lbs
1x1=1
Clean & Press @ 166lbs
1x4=4
2x1=2
3x1=3
Clean & Press @ 161lbs
1x2=2
3x1=3
Clean & Press @ 156lbs
2x1=2
Clean & Press @ 151lbs
1x1=1
2x1=2
3x2=6
Clean & Press @ 146lbs
3x1=3
4x3=12
Hopefully Tommorrow I can find a gym for some heavy squats
Clean & Press @ 171lbs
1x7=7
Clean & Press @ 166lbs
1x3=3
Thrusters @ 161lbs
1x3=3
Thrusters @ 156lbs
1x4=4
2x1=2
Barbell Clean & Press @ 176lbs
1x8=8
Barbell Clean & Press Press @ 171lbs
2x1=2
Barbell Clean & Press @ 166lbs
1x2=2
Barbell Clean & Press @ 161lbs
1x1=1
Barbell Clean & Press Press @ 161lbs
2x3=6
Barbell Clean & Press Press @ 141lbs
5x1=5
Still trying to break BW @ The BarBell Clean & Press/Standing Press.. Ethan Reeves Density Plan is actually very good... although I havent tried to really move past singles, doubles & triples as far as rep scheme I can definitely feel the improvments. It definitely works
Barbell Clean & Press @ 181lbs
1x2=2
Barbell Clean & Press @ 176lbs
1x5=5
Barbell Clean & Press @ 171lbs
1x8=8
2x1=2
Barbell Thrusters @ 151lbs
5x1=5
Barbell Thrusters @ 141lbs
3x1=3
Barbell Clean & Press @ 181lbs
1x5=5
Barbell Clean & Press @ 176lbs
1x1=1
2x1=2
Barbell Clean & Press @ 171lbs
1x2=2
2x5=10
3x2=6
Front Squats @ 176lbs
3x2=6
1x2=2
Push Ups @ 60lbs
20x3=60
Standing presses are coming along really fine since Ive decided to focus on them more than ever here lately. Ethan Reeves Density Training is really awesome. Should be on track to accomplish this years goal of a Standing Barbell Press @ 100-110% BW by the end of the year. Ill probably hop back into calisthenics in January
Clean & Press @ 176lbs
1x4=4
2x1=2
Clean & Press @ 171lbs
1x2=2
2x1=2
Clean & Press @ 136lbs
5x1=5
full ROM Chin Ups @ 60lbs
3x3=9
Push Ups @ 60lbs
10x2=20
full ROM Slow Dips @ 100lbs
3x3=9
full ROM Slow Dips @ 60lbs
10x1=10
Clean & Press @ 176lbs = 95% of BW
1x5=5
Clean & Press @ 171lbs = 92% of BW
1X1=1
2X1=2
Back Squats @ 185lbs
3x2=6
5x1=5
Push Ups @ 60lbs
10x3=30
Dips @ 60lbs
10x1=10
Early Morning Quickie... Today I weighed in @ 185lbs in just BBall shorts... Im propbably able to achieve a Standing Barbell Press @ 100% BW but my shoulders are kinda busted so Ill give it a few more days.
Clean & Press @ 181lbs = 97% BW
1x2=2
Clean & Press @ 176lbs = 95% BW
1x1=1
Clean & Press @ 171lbs = 92% BW
1x1=1
Clean & Press @ 156lbs = 84% BW
5x1=5
4x1=4
Clean & Press @ 151lbs = 81% BW
5X1=5
Back Squats @ 185lbs
3x4=12
Push Ups @ 60 lbs
10x3=30
Dips @ 60lbs
10x1=10
steady Run/Jog
55 minutes
an early morning quickie... yeah the presses are really starting to get to me. today I could barely clean the BarBell @ heavy weights. I guess that my nervous system is burning out. I need a fresh 48 hours
Barbell Clean & Press @ 176lbs = 95% BW
1x5=5
2x4=8
Barbell Clean & Press @ 171lbs = 92% BW
2x2=4
Back Squats @ 190lbs
3x4=12
an early morning quickie. No pull ups or dips as of yet. Planning to bang out some push ups, dips & pullups later. Dont laugh at my back squats weight. I dont have a rack & steinborn lifts suck!!!
Clean & Press @ 181lbs
1x1=1
Clean & Press @ 176lbs
2x2=4
Clean & Press @ 171lbs
3x1=3
Clean & Press @ 165lbs
3x1=3
full ROM slow Dips @ 100lbs
3x4=12
4x1=4
Chin Ups @ 60lbs
10x2=20
8x1=8
7x1=7
Push Ups @ 60lbs
10x1=10
Clean & Press @ 185lbs = 98% BW
1x2=2
Clean & Press @ 180lbs = 96% BW
1x1=1
Clean & Press @ 176lbs = 94% BW
3x1=3
Clean & Press @ 171lbs = 91% BW
3x2=6
Clean & Press @ 140lbs = 74% BW
5x1=5
full ROM slow Dips @ 110lbs
3x4=12
full ROM Chin Ups @ 60lbs
10x3=30
Push Ups @ 60lbs
8x3=24
Today I weighed in @ 187lbs
WarmUp Clean & Military Press @ 131lbs
9x1=9
Clean & Military Press @ 165lbs
1x3=3
PP 1X1=1
Clean & Military Press @ 160lbs
2x1=2
1x2=2
Clean & Military Press @ 155lbs
1x2=2
2x1=2
Clean & Military Press @ 150lbs
2x1=2
3x2=6
Front Squats @ 155lbs
5x1=5
Back Squats @ 190lbs
5x1=5
Clean & Military Press @ 130lbs warm up
9x1=9
Clean & Military Press @ 165lbs
1x1=1
Clean & Military Press @ 160lbs
1x8=11
Push Press @ 160lbs
1x6=6
Clean & Military Press @ 155lbs
1x2=2
Push Press @ 155lbs
1x1=1
2x1=2
Clean & Military Press @ 150lbs
1x4=4
2x1=2
Push Press @ 150lbs
1x3=3
2x1=2
3x1=3
Dips @ 60lbs
10x3=30
Push Ups @ 60lbs
10x3=30
Back Squats @ 155lbs
10x1=10
Back Squats @ 185lbs
3x2=6
an early morning quicky
Military Press @ 170lbs
1x2=2
Push Press @ 165lbs
1x2=2
Military Press @ 160lbs
1x3=3
Push Press @ 160lbs
1x2=2
3x1=3
Military Press @ 140lbs warm up
5x1=5
Chin Ups @ 60lbs
8x2=16
6x1=6
Push Ups @ 60lbs
10x3=30
warm up Clean & Military Press @ 141lbs
5x1=5
Clean & Military Press @ 170lbs
1x1=1
Clean & Military Press @ 165lbs
1x2=2
Push Press @ 165lbs
Clean & Military Press @ 120lbs warm up
10x1=10
Clean & Military Press @ 120lbs
10x1=10
8x1=8
Push Press @ 170lbs
1x1=1
2x1=2
Clean & Military Press @ 165lbs
1x2=2
Push Press @ 165lbs
2x1=2
Clean & Military Press @ 160lbs
2x2=4
Push Press @ 160lbs
1x1=1
Clean & Military Press @ 155lbs
1x1=1
Push Press @ 155lbs
1x1=1
Clean & Military Press @ 150lbs
2x1=2
Push Press @ 150lbs
1x1=1
Chin Ups @ 60lbs
2x1=2
3x1=3
4x1=4
5x1=5
Back Squats @ 185lbs
3x2=6
5x2=10
early morning quicky
Clean & Military Press @ 165lbs
1x3=3
2x4=8
Clean & Military Press @ 160lbs
2x1=2
3x1=3
So yeah... I was bored & did a few reps... This isnt 100% scientific but I Scrapped prior logic & figured that Id concentrate on perfect doubles & triples @ 3-5 sets before any 5lb jumps. Should be knocking down my body weight on the Military Press in no time also weighted hand stand push ups
Clean & Military Press @ 165lbs
1x2=2
Clean & Military Press @ 160lbs
2x2=4
3x3=9
full ROM Dips @ 70lbs
10X2=20
8X1=8
full ROM Chin Ups @ 60lbs
2x1=2
4x1=4
5x1=5
6x1=6
7x1=7
9x1=9
Push Ups @ 60lbs
12x3=36
Bike Ride @ 30minutes
quick 5am session