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This topic contains 7 replies, has 1 voice, and was last updated by  Gregory Cook 1 year, 8 months ago.

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  • #631

    Gregory Cook
    Participant

    Glad the boards back up and running. To me posting on the board is a good motivation tool.
    So here’s what I did last Monday and then today’s workout.

    ME Lower, Upper Mon July 10, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up)
    245 x 2
    315 x 2
    395 x 2
    435 x 1
    490 x 1 left very little in the tank.
    (No belt, no wraps, no suit.)

    2. Hanging Leg Ups- BW x 2 x 5 sets

    3. 18 inch Rack Dead Lift-
    525 x 2,
    605 x 2,
    685 x 2,
    755 x 2,
    845 x 1(belt only on 845)might of had 5 or 10 more lbs in me

    4. Reverse Hypers- BW x 12 x 5 sets

    5. Bench Press-
    135 x 10,
    170 x 5,
    205 x 5,
    245 x 1(went with a closer grip today)

    6. Rear Raises-40 x 5 x 4 sets-Side Raises-40 x 5 x 4 sets

    7. Close Grip Pull downs-190 x 5 x 4 sets,

    8. Skull Krushers- 170 x 5, 135 x 10, 100 x 15

    9. Shrugs-525 x 3 x 1 sets

    Time 48 min BW-258

    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3
    ——————————————————————————————–
    DE Lower, Upper Mon 7/17/17

    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up
    45 x 2,
    85 x 2,
    125 x 2,
    165 x 2,
    205 x 2, (200 lbs of bands and chains )
    (No belt, no wraps, no suit.)

    2. Hanging Leg Ups- BW x 2 x 5 sets

    3. Bench Press-
    120 x 2,
    140 x 2,
    160 x 2,
    180 x 2,
    200 x 2, (adjusting to a new grip on bar)

    4. Rear Raises-20 x 5 x 5 sets-Side Raises-20 x 5 x 5 sets

    5. Wide Grip Pull downs-190 x 5 x 5 sets,

    6. 18 inch Rack Dead Lift-
    475 x 2,
    545 x 2,
    615 x 2,
    655 x 2,
    695 x 2 (no belt, no suit, no wraps)

    7. Reverse Hypers- BW x 10 x 5 sets

    8. Floor Press- 185 x 5, 205 x 5, 225 x 5

    Time 37 min BW-258
    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

  • #681

    Gregory Cook
    Participant

    Sunday Arms and Grip , July 23, 2017
    1. Preacher Curls- 155 x 3, 135 x 6, 105 x 8
    2. Saxon Curls-99 x 13 pr, 119 x 2, 79 x 25 pr
    3. Hammer Curls on 2 inch Axle no top- 65 x 2, 45 x 23 pr
    4. Thumb Curls-7 bands x 5, 6 bands x 10, 5 bands x 20, 4 bands x 25
    Time 22 min BW-259
    Grippers later.

  • #701

    Gregory Cook
    Participant

    ME Lower, Upper Mon July 30, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up)
    245 x 2,
    315 x 2,
    385 x 2,
    410 x 2,
    435 x 2
    (No belt, no wraps, no suit.)
    2. Hanging Leg Ups- BW x 2 x 5 sets
    3. 18 inch Rack Dead Lift-
    475 x 2,
    545 x 2,
    615 x 2,
    685 x 2,
    755 x 2
    4. Reverse Hypers- BW x 10 x 5 sets
    5. Bench Press-
    135 x 5,
    160 x 2,
    185 x 2,
    210 x 2
    6. Rear Raises-40 x 5 x 4 sets-Side Raises-40 x 5 x 4 sets
    7. Close Grip Pull downs-190 x 3 x 4 sets,
    8. Skull Krushers- 176×6, 140×8, 105 x 12
    Time 36 min BW-258
    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

  • #790

    Gregory Cook
    Participant

    DE Lower, DE Upper Tuesday August 8, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up
    45 x2,
    75 x 2,
    105 x 2,
    135 x 2,
    155 x 2, (200 lbs of bands and chains ) about .825%
    (No belt, no wraps, no suit.)

    2. Hanging Leg Ups- BW x 2 x 5 sets

    3. Bench Press-
    135 x 2,
    155 x 2,
    180 x 2,
    180 x 2,
    180 x 2, (.825%)

    4. Rear Raises-20 x 5 x 5 sets-Side Raises-20 x 5 x 5 sets

    5. Wide Grip Pull downs-210 x 5 x 5 sets,

    6. 18 inch Rack Dead Lift-
    475 x 2,
    545 x 2,
    620 x 2,
    620 x 2,
    620 x 2(.825%)

    7. Reverse Hypers- BW x 12 x 5 sets

    8. Floor Press- 220 x 5, 240 x 2, 260 x 1 Lower this weight next time (Floor Rack height 5)

    Time 36 min BW-257

    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

  • #843

    Gregory Cook
    Participant

    ME Lower, Upper Sun August 13, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up)
    245 x 2
    315 x 2
    385 x 2
    410 x 2
    460 x 2 might of got one more rep If I’d tried.
    (No belt, no wraps, no suit.)

    2. Hanging Leg Ups- BW x 2 x 5 sets

    3. Bench Press-
    135 x 5,
    160 x 2,
    185 x 2,
    210 x 2,
    240 x 1 and 7/8 reps

    4. Rear Raises-40 x 4 x 5 sets-Side Raises-40 x 4 x 5 sets

    5. Close Grip Pull downs-234 x 1 x 5 sets,

    6. 18 inch Rack Dead Lift-
    475 x 2,
    545 x 2,
    615 x 2,
    685 x 2,
    755 x 2,
    825 x 2 wore belt on 825

    7. Reverse Hypers- BW x 12 x 6 sets

    8. Skull Krushers- 125 x 15, 105 x 16, 95 x 17

    9. Preacher Curls- 95 x 5, 95 x 5

    10. Saxon Curls-84 x 10, 94 x 5,

    11. Hammer Curls on 2 inch Axle no top- 50 x 9

    12. Thumb Curls-7 bands x 5, 6 bands x 10, 5 bands x 20, 4 bands x25

    Time 56 min BW-258
    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

  • #881

    Gregory Cook
    Participant

    DE Lower, Upper Thursday August 17, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up
    45 x3,
    60 x 3,
    70 x 3,
    90 x 3,
    110 x 3, (200 lbs of bands and chains ) about .68% of 460
    (No belt, no wraps, no suit.)

    2. Hanging Leg Ups- BW x 3 x 5 sets

    3. Bench Press-
    135 x 3,
    145 x 3,
    155 x 3,
    165 x 3,
    165 x 3, (.68% of 240)

    4. Rear Raises-20 x 8 x 5 sets-Side Raises-20 x 8 x 5 sets

    5. Wide Grip Pull downs-160 x 8 x 5 sets, (.68% of 234)

    6. 18 inch Rack Dead Lift-
    445 x 2,
    560 x 2,
    560 x 2,
    560 x 2,
    560 x 2(.68% of 825)

    7. Reverse Hypers- BW x 12 x 5 sets

    8. Floor Press- 185 x 8, 185 x 8, 185 x 8 Lower this weight (Floor Rack height 5)

    9. Preacher Curls- 65 x 12, 65 x 12

    10. Saxon Curls-59 x 12, 59 x 12,

    11. Hammer Curls on 2 inch Axle no top- 40 x 12,

    12. Thumb Curls- 6 bands x 10, 5 bands x 10, 4 bands x10

    Time 41 minutes BW 258
    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

  • #958

    Gregory Cook
    Participant

    Lower, Upper Monday August 28, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up
    45 x3,
    75 x 3,
    105 x 3,
    140 x 3,
    180 x 3, (200 lbs of bands and chains ) about .825% of 460
    (No belt, no wraps, no suit.)

    2. Hanging Leg Ups- BW x 3 x 5 sets

    3. Bench Press-
    135 x 3,
    150 x 3,
    170 x 3,
    185 x 3,
    200 x 3, (.825% of 240)

    4. Rear Raises-40 x 3 x 5 sets-Side Raises-40 x 3 x 5 sets

    5. Wide Grip Pull downs-190 x 3 x 5 sets, (.825% of 234)

    6. 18 inch Rack Dead Lift-
    445 x 2,
    575 x 2,
    615 x 2,
    640 x 2,
    680 x 2(.825% of 825)

    7. Reverse Hypers- BW x 12 x 5 sets

    8. Skull Krushers- 135 x 15, 115 x 13, 95 x 13

    9. Preacher Curls- 75 x 10, 75 x 10

    10. Saxon Curls-69 x 10, 69 x 10

    11. Hammer Curls on 2 inch Axle no top- 50 x 10,

    12. Thumb Curls- 7 bands x 5, 6 bands x 10, 5 bands x 20, 4 bands x20

    36 min BW-257
    Time 47 minutes BW 258
    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

  • #1199

    Gregory Cook
    Participant

    Old Time Strongman Championships Turney Mo. Saturday Sept 9, 2017

    1. Thor’s Hammer-1st attempt- 30 good, 2nd attempt 35 good, 3rd attempt 40 good.
    2. Floor Press-1st attempt- 250 good, 2nd attempt 275 good, 3rd attempt 280 miss.
    3. Kenedy Lift (partial dl at 18 inches with one leg on each side)-1st attempt- 675 good, 2nd attempt 725 good, 3rd attempt 755 good, 4th attempt-775 miss
    4. Dumbbell to Shoulder-1st attempt- 175 miss, 2nd attempt 175 good, 3rd attempt passed
    I got first overall according to formula

    Meet results are on this page Under

    http://usawa.com/otsm-championships-10/

    DE Lower, Upper Sun Sept 17, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up)
    45 x 3,
    65 x 3,
    85 x 3,
    110 x 3,
    110 x 3, (bands chains add 200 lbs)

    2. Hanging Leg Ups- BW x 2 x 5 sets

    3. Bench Press-
    135 x 10,
    145 x 5,
    165 x 5,
    185 x 3,
    185 x 3

    4. Rear Raises-20 x 3 x 4 sets-Side Raises-20 x 3 x 4 sets

    5. Close Grip Pull downs-190 x 3 x 5 sets,

    6. 18 inch Rack Dead Lift-
    565 x 2 x 5 sets

    7. Reverse Hypers- BW x 8 x 5 sets

    8. Floor Press-
    185 x 5,
    210 x 5,
    235 x 5 (Floor Rack height 5)

    9. Preacher Curls- 80 x 10, 80 x 10

    10. Saxon Curls-74 x 10, 74 x 10,

    11. Hammer Curls on 2 inch Axle no top- 50 x 10, 45 x 12,

    12. Thumb Curls- 6 bands x 0, 5 bands x 0, 4 bands x 0

    Time 46 min BW-255
    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

    ME Lower, Upper Mon Sept 25, 2017
    1. Wide Stance Squat to 12 inch Box (each rep sit down on box then shoot back up)
    245 x 2
    315 x 2
    385 x 2
    410 x 2
    440 x 2 (No belt, no wraps, no suit.)

    2. Hanging Leg Ups- BW x 3 x 5 sets

    3. Bench Press-
    135 x 3,
    170 x 3,
    205 x 3,
    235 x 2, 185 x 8

    4. Rear Raises-40 x 3 x 5 sets-Side Raises-40 x 3 x 5 sets

    5. Wide Grip Pull downs-200 x 3 x 5 sets,

    6. 18 inch Rack Dead Lift-
    615 x 2,
    645 x 2,
    685 x 2,
    715 x 2,
    755 x 2

    7. Reverse Hypers- BW x 12 x 5 sets

    8. Floor Press-
    195 x 5,
    220 x 5,
    245 x 5,
    205 x 10 (Floor Rack height 5)

    9. Preacher Curls- 95 x 10, 95 x 11

    10. Saxon Curls-79 x 10, 84 x 11,

    11. Hammer Curls on 2 inch Axle no top- 55 x 11, 45 x 20,

    12. Thumb Curls- 6 bands x 5, 5 bands x 10, 4 bands x15

    Time 63 minutes BW 255
    Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

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