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  1. Replies
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    28/03/15 218.0 lbs Rotating Handles Chin Up ...

    28/03/15
    218.0 lbs

    Rotating Handles Chin Up

    some lat pulldowns as a warm up, then;
    BWx14
    BWx13

    Unilateral Lat Pulldown
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    1,800
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    104,587

    Thanks macdaknife.

    Thanks macdaknife.
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    1,800
    Views
    104,587

    25/03/15 217.7 lbs Leg Extension 88x10...

    25/03/15
    217.7 lbs

    Leg Extension

    88x10
    132x5
    176x2
    220x15
    220x15
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    1,800
    Views
    104,587

    24/05/15 217.9 lbs Pull Up BW+27x8...

    24/05/15
    217.9 lbs

    Pull Up

    BW+27x8
    BW+13x8
    BWx9

    Single Arm Seated Cable Row (left arm only)
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    1,800
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    104,587

    23/03/15 218.4 lbs Bench Press 132x10...

    23/03/15
    218.4 lbs

    Bench Press

    132x10
    154x8
    176x6
    198x4
    220x2
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    1,800
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    104,587

    20/03/15 217.7 lbs Deadlift sumo 132x5...

    20/03/15
    217.7 lbs

    Deadlift

    sumo
    132x5
    220x5
    265x3
    310x2
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    1,800
    Views
    104,587

    18/03/15 218.5 lbs Military Press 44x10...

    18/03/15
    218.5 lbs

    Military Press

    44x10
    66x8
    88x6
    110x4
    132x2
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    1,800
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    104,587

    17/03/15 217.9 lbs Lat Pulldown (medium width...

    17/03/15
    217.9 lbs

    Lat Pulldown (medium width overhand grip)

    79x10
    99x8
    119x6
    139x4
    159x2
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    1,800
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    104,587

    16/03/15 218.1 lbs Squat oly 154x10...

    16/03/15
    218.1 lbs

    Squat

    oly
    154x10
    187x8
    220x6
    254x4
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    1,800
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    104,587

    13/03/15 218.5 lbs Bench Press 132x10...

    13/03/15
    218.5 lbs

    Bench Press

    132x10
    154x8
    176x6
    198x4
    220x2
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    I'll say that I think a 3 second hold at the top...

    I'll say that I think a 3 second hold at the top of the movement is unnecessary but if it's something you're intent on doing then I would try an alternate exercise as Tom suggested above. Any form of...
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    12/03/15 218.2 lbs Neutral Grip Chin Up ...

    12/03/15
    218.2 lbs

    Neutral Grip Chin Up

    BW+55x5
    BW+28x9
    BWx12

    Single Arm High Cable Curl
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    1,800
    Views
    104,587

    09/03/15 217.8 lbs Sumo Deadlift 132x5...

    09/03/15
    217.8 lbs

    Sumo Deadlift

    132x5
    165x5
    198x3
    231x3
    265x1
  14. Replies
    1,800
    Views
    104,587

    07/03/15 218.1 lbs Incline Bench Press ...

    07/03/15
    218.1 lbs

    Incline Bench Press

    132x10
    154x8
    176x6
    198x4
    220x2
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    1,800
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    104,587

    06/03/15 218.0 lbs Chin/Pull Up overhand...

    06/03/15
    218.0 lbs

    Chin/Pull Up

    overhand grip
    BW+13x10
    neutral grip
    BW+24x9
    partially supinated grip
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    1,800
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    104,587

    04/03/15 217.9 lbs Wide Stance Squat ...

    04/03/15
    217.9 lbs

    Wide Stance Squat

    132x10
    165x8
    198x6
    231x4
    265x2
  17. Replies
    1,800
    Views
    104,587

    03/03/15 218.0 lbs Bench Press 132x10...

    03/03/15
    218.0 lbs

    Bench Press

    132x10
    154x8
    176x6
    198x4
    220x2
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    5
    Views
    1,599

    Good speed for a 1RM. Perhaps a few lbs left in...

    Good speed for a 1RM. Perhaps a few lbs left in the tank?
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    1,800
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    104,587

    02/03/15 218.8 lbs Neutral Grip Chin Up...

    02/03/15
    218.8 lbs

    Neutral Grip Chin Up superset with Overhand Grip Lat Pulldown

    BW+44x6 then 99x9 *
    BW+44x5 then 99x9 *
    BW+44x5 then 99x9 *
    BWx10 then 139x6
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    1,800
    Views
    104,587

    26/02/15 218.0 lbs Safety Bar Squat 139x10...

    26/02/15
    218.0 lbs

    Safety Bar Squat

    139x10
    172x8
    205x6
    238x4
    271x2
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