Shawn Bellon's Journal

[squatgod]

I did speed bp today. I was at LA Fitness so...things were limited.

1. Bench Press
225x3x9

2. Incline dumbell bp
85x20x2

3. Dumbell flyes
40x15
50x10
60x8

4. Hammer Strength Iso Shoulder Press
90x8x3

Short and sweet.
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[squatgod]

Safety bar squatted just over 600 and did walkouts with 855. So not a bad session.

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[squatgod]

Where is Needto?
https://www.youtube.com/watch?v=fDKFbzDrISM&feature=youtube_gdata_player

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[squatgod]

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[squatgod]

Managed to do a single with 425 on bench. Nothing blew up.

BP Paused off chest with bands
315x5
335x5
355x5

Rolling Trip ext
35x15
45x15
55x12x3

Face pulls
100x12x5
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[squatgod]

SSB
big blues +270 x 3 x 8

Reverse Hypers
270x 8 x 3

Hammer Strength Ham Curls
90 x 5 x 4

Nautilus Leg Ext
45 x 20 x 2

Standing Calf Raises
100 x 20 x 2

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[squatgod]

This was my band set up for speed bench (see attached)
135 x 3 x 12

Dumbell Flyes
40 x 20 x 3

Pushdowns
90 x 15
100 x 15
110 x 15
120 x 15

Lying Band Ext (used the yellowish band from speed bench)
4 sets of failure

Pulldowns
180 x 8
210 x 5 x 3

Laterals
20 x 20
25 x 20

Hammer Curls
65 x 10
75 x 10

View attachment 108813
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[Idobehigh]

Good job bro one hell of a squat also I'm really trying to start using bands in my bench and squat. Have you noticed a good improvement when you started them?

 

[squatgod]

Thanks. Just starting to use consistently.

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[ceo]

What's up future? How's things?