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tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Sat:
Leg extension, leg curls: balance on 2x4 and do these hooked to a cable.
Glute stretches on floor

Squats:Safety bar: sets of eight up to 210? all needed to be deep and narrow stance. Last several sets were on a 2x4 doing heel squats.These were butel. My quads hurt for two days. I may spend the next 6 weeks only on safety bar. If I survive.

Deadlift: Worked on Sumo form. Threw on Ace squat suit to see if it compromises the from. Went up to multiple sets with 455. Pete's input saved me weeks of trial and error combining Buzz's techique and how to get the most out of the equipment.
chiropractor and acupuncture later that afternoon.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

BB bent over rows: 135x8, 185x8, 225x8, 275x5
reverse rows: 135x4x8
Shrugs: 135, 225, 315, 405, 495x5
BB curls
preacher curls

Chest: DB presses: 8x40, 50, 60 ,70
Incline DB presses: 8x40, 50, 60
Cable flys
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Started with some band exercises to strengthen hips and help extension.

Squats: The ole mighty safety bar. on a 2x4 board-70 lb bar plus:
90x8, 135x8, 180x8, these were killers. Never paid much attention to this bar until last week. Big fan.

Used our brand new Forza Bench- so sweet. Just like we used at the worlds. New Monolift comming soon also from Efts.
5+3sx135, 185, 225,
Deline Bench: 8x225
Incline:
flt bench: super slow acceleration and decention.
Deadlifts: work on improving Sumo st up: went up to 375.
Good workout, covered alot today.
Acupumcture and thearepy today.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Bench:
Ending set: 240 (5 short of lock out+3 lock out)
Decline: 225 x8
Incline, high presses: stopped at 185 because it hurt shoulder.
DB presses 60x8 narrow grip
Tues: squat: walk out- ending set 405 w/ briefs-pretty easy.
First time wide since Nationals. Training narrow raw has been really helping wide stance when putting on briefs. Same theory that we don't use a competition grip unless we have a shirt on.
Added Reverse bands-405 x3 easy reps.
Box squats.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Sat safety bar squats: Ending set-8x300. These are tough but getting stronger every week. Up 60 lbs from last week. Felt like throwing up during one set. Never have done set of 8 @ 300lbs in my life. Raw.

Bench: 5+3s: Ending set 255. Up 15 lbs from last week.

Tues: Deadlifts: 455 x 1 easy
Leg press: 5x655

Wed: Static Floor press. start from raised pins: Rev brown bands_400 x2 x 3 sets.
400x 3 x 2 sets: brown and red band
425 x 1.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Sat: Legs-cable leg culrls. balacing on 2x4. each leg, 3x10.
Belt squats: 4 sets x 10. Last set 315 x 10

Large sets:
Saftey Bar squats: 4 setsx10. Last set 285. Crashed at 5 reps. Couldn't hit the 300 from last week.
Squat machine: 4 sets
Leg extenions: 4 sets
legs were noodled after these sets.

Bench:5+3s: 135, 185, 225, 245, 270. Hit all reps 100%. These are alot harder than straight 8 reps.

Large set: Tricep DB presses: 40, 50, 60 , 70, 80 x 10
Seated rows- 4 sets
Reverse pull downs 4 sets
Tricep extensions.
Soaked to the bone when this day was over.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Arms: Preacher curls: 5 sets
cable curls: 5 sets
hammer curls: 5 sets
I created a bar from a wide PVC pipe that is curved added hardware so it can attach to a cable. It puts alot of stress on the bis and forearms and strengthens the grip by forcing the hands open. Same theory used by fat bars, But cheaper.
shoulders
abs
Trceps extentions 5 Sets
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Deadlifts:

Watched an MMA fighter doing deadlifts. He could not of weighed no more than 181.
Pulled 600 for reps. All back but very impressive.
Earlier watched him rep on the bench at 315 plus.
He had no legs. Had to squat with the bar sitting on safety racks because he couldn't walk out.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Squats: Heels on 2x4, narrow stance: 135x8, 185x8, 225x8, 245x8, 275x5 these weren't heavy, but totally fatique you. Sucking air.

Bench Press: 5+3s: 135x8, 185x8, 225x8, 255x8, 275x8(i cant remeber the last time I did 8 reps with this.

High pulls.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Monday:
Cable curls with my home made fat bar attachment. 6 sets x 8 reps.
Preacher curls: 20, 40, 60, 80x8
Tri extensions
Cable extensions
reverse extensions
Tricep DB presses: 40, 50, 60, 70 x 8

New Monolift should be here this week. Yipee.
Gym was so hot today.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Safety bar squats: 300x8, last set 355x6, pooped out so I couldnt get 8. last one was the best. Good retraction and extra deep. I dumped 300 a couple of weeks ago. Couldn't get 8 at 300 last week. Big jump this week. every week getting better at these. I did wrap my knees just above knee. 355x6 good set. These will make a huge difference in my squat.
Super set Squat machine 4x10, leg extensions: 4x12( these burned)

Bench: 5+3s: target 280 x 8. 135x8, 185x8, 225x8, 265x8, 280x8-Hit this. Again a PR for 8 reps. 8 reps would be easier. 5+3s are harder and command a alot more control then repping out.

everyone's pretty toasted today. Squats took alot out of us.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Safety bar squats: 300x8, last set 355x6, pooped out so I couldnt get 8. last one was the best. Good retraction and extra deep. I dumped 300 a couple of weeks ago. Couldn't get 8 at 300 last week. Big jump this week. every week getting better at these. I did wrap my knees just above knee. 355x6 good set. These will make a huge difference in my squat.
Super set Squat machine 4x10, leg extensions: 4x12( these burned)

Bench: 5+3s: target 280 x 8. 135x8, 185x8, 225x8, 265x8, 280x8-Hit this. Again a PR for 8 reps. 8 reps would be easier. 5+3s are harder and command a alot more control then repping out.

everyone's pretty toasted today. Squats took alot out of us.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

The Stone · Posted: Sat Jun 26, 2010 9:37 pm Post subject:

I'm a big fan of the SSB. I have a cambered on from EFS, the "spider bar." Great for alot of different movements.

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

positive side, quads have blown up. Retraction is alot tighter. Missed my 611 at nationals because I wasn't tight enough with my retraction. We started to do use the SSB to rectify that. I have found if there is a fast way to up your squat, these funky ass bars do it.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

abs
Squats: Keeping it light back sore under ribs
Safety bar. last set 10x 280.
leg extensions
belt squats: last set- 10x 315
bench: 3+5s: 135, 185, 225, 250, 275, 290(15lb PR)every week a new PR.
Thought I was finished...

315x3: Lower bar, stop about 3 inches from chest, hold for a count, touch and lock out. No momentum to help you. Mimics set up with shirt.

Amazed I could do 1 set of these. Ended with up with 3 sets. perfect set up. alot of drive with feet.
I cant remember If I have ever done a triple at this weight.
End of summer goal 350.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA