Lifting with BRO

Max Effort Squat

sbro51 — Sun, 22 Mar 2009 14:53:51 +0000

Little bit of discomfort in the right hip. All sets w/ Buffalo Bar on a parallel box.

Box Squat:
135x5x1
205x5x1
245x5x1
295x5x1
345x3x1
385x3x1
425x3x1
475x1x1
565x1x1
605x1x1
655x1x1 (PR)

Added suit, straps down and belt at 425. Straps up and knees wrapped at 605.

Duration: 120 minutes

Max Effort Bench Press

sbro51 — Thu, 19 Feb 2009 19:59:35 +0000

I felt really good today!

Bench Press - barbell:
45x10x2
95x10x2
135x5x1
185x5x1
225x5x1
275x5x1
315x5x1

2 Board Press:
335x5x1
365x5x1
405x2x1

3 Board Press(Added Rage X and Belt):
455x1x1
525x1x1
555x1x1 (PR)

Duration: 120 minutes

Speed Bench Press

sbro51 — Mon, 05 Jan 2009 14:41:27 +0000

Warmed up w/ YTWL’s

Bench Press - barbell(All Bench sets w/ Fat Bar.4 sets wide grip,3 sets comp grip and 4 sets narrow grip):
75x10x2
95x10x1
125x10x1
165x5x1
185x5x1
215x3x9

Rack Press(Bench on 3″ blocks):
225x5x1
315x5x1
365x5x1
405x5x1
455x5x1
475x5x1
505x5x1
515x3x1

Elbows Out Extension(65 lbs @):
130x10x5

Low Row(narrow palms facing grip):
225x5x5

EZ bar Curl:
80x10x5

Lat Pulldown:
175x5x5

Duration: 150 minutes

Max Effort Squat

sbro51 — Sat, 03 Jan 2009 19:37:06 +0000

Zumba going on at the “Y”. Very loud.

Box Squat(All sets w/ Buffalo bar):
155x5x1
205x5x1
245x5x1
295x5x1
335x3x1
355x3x1
385x3x1
425x1x1
445x1x1
495x1x1
515x1x1
565x1x1
625x1x1 (PR)

Rack Deadlift - barbell(Second height setting within the Rack.):
135x5x1
225x5x1
315x3x1
405x1x1
455x1x1
495x1x1
545x1x1

Belt and Suit w/ straps down added at 425.Straps up at 565. Knee wraps added at 625.

Duration: 120 minutes

Max Effort Bench Press

sbro51 — Sat, 03 Jan 2009 04:51:25 +0000

2 weeks till the Chippewa Classic!

Bench Press - barbell:
45x10x1
95x10x1
135x5x1
185x5x1
225x5x1
275x5x1
315x5x1

Board Press (2 Boards):
335x5x1
365x5x1
405x5x1

Board Press (4 Boards)(w/ Bench Shirt):
455x1x1
495x1x1
515x1x1
535x1x1 (PR)

Dumbbell Bench Press:
80x10x5

Dumbbell Triceps Extension:
55x10x5

Hammer Curl:
45x10x5

Seated Low Row( palms facing):
215x5x5

Seated Lat Pulldown - machine:
175x5x5

Duration: 120 minutes

Cardio

sbro51 — Mon, 08 Dec 2008 02:16:22 +0000

Precor Elliptical

20 minutes/ 1.55 miles

Max Effort Squat/Deadlift

sbro51 — Mon, 08 Dec 2008 01:03:19 +0000

Feeling pretty good today. Squats all done w/ a Buffalo Bar. Deads w/ a Trap Bar.

Box Squats:
155×5x1
245×5x1
295×5x1
335×5x1
355×3x1
385×3x1
405×3x1
425×1x1
465×1x1
515×1x1
610×1x1

Added Squat suit and Belt at 425. Suit straps up at 565.

Duration: 120 minutes

30 Minutes later went to a friend’s gym and did..

Trap Bar Deadlifts

135×5x1

235×5x1

325×3x1

375×3x1

410×1x1

460×1x1

505×1x1

555×1x1

595×1x1

645×0

12/5 Max Effort Bench Press

sbro51 — Fri, 05 Dec 2008 16:09:14 +0000

I have been dealing w/ a”dead-zone” in my left bicep that would affect the lowering of the weight, placing it off target and making the press difficult. I hopfully have remedied it w/ bicep curls and baking off on my press the last 2 weeks.

2 Board Press:
335x3x1
365x3x1
405x3x1

3 Board Press:
455x1x1
505x1x1
525x1x1

Dumbbell Floor Press:
80x10x5

Seated Rows - wide:
205x5x5

Lat Pulldown - wide:
175x5x5

Hammer Curls:
45x10x5

Dumbbell weight each hand

Duration: 120 minutes

I’m back

sbro51 — Mon, 14 Jan 2008 15:22:49 +0000

Had some computer issues.

Max Effort Bench Press 10/18 2007

sbro51 — Fri, 19 Oct 2007 12:19:00 +0000

YTWL’s 3X10 each movement-8lbs each.

Internal/External rotation 3X10 each movement, each arm-25 lbs.

Bench Press Warm Up 1X10-45, 1X10-95, 1X5-135, 1X5-185, 1X5-225, 1X5-275, 1X5-315.

3 Board Press 1X5-365, 1X3-405, 1X1-455, 1X1-500, 1X1-525 P.R.