I wanna be strong too..
raw warm ups
315x1 (with slingshot)
315x3 (2 bd)
405x1 (1bd) PR
Looking to touch 405 next week
Finished with 4 sets of pull ups ~10 reps/set
Hammer curls sets of 20
Floor rack tricep lockout things 4 sets 10: 2chains, 3 chains, 4chains, 5chains.
Tonights me work was deadlifts. Worked up to what I thought would be my opener, but I think I'll open a bit lighter.
545miss, grip failed, added more chalk and true again without resting
545x1. Was a slow struggle, hope 600 is there on meet day.
For accessories I did a few sets of front squats, 4 sets to fail on pull ups, and 4 sets of hypers with a 53 lb kettlebell to make it not fun.
Still feelin confident about reaching my personal goal of a 1600+ total in single ply.
ME Bench today
add 3 board
365x2 (3 board)
405x1 (3 bd)
405x1 (2 bd)
405x1 (1 bd)
425x1 (1bd) PR
445x1 (1bd) PR
415x1 full range pr
415x1 (2bd) smashed this one as explosively as possible.
Accessories include 5 sets of pull ups bwx15, +25lbx8,9,8 bwx12
Floor Tri extensions with kettle bells 35'sx10, 53's x8,9,7
Mil press with kettle bells 35's x10, 44's x10, 53's x10, 63's x10, 72's x10
Day 2 of using double blue bands on tensors. I think I have been going too hard for too long because today I hit a wall.
add centurion, straps down 1plate x2
add ace straps down
2 plates x1
2 plates x2
Pretty pathetic, last week did 330+double blues for a double with straps down, this week can't do a single with straps up at 285 plus bands? Eff.
worked in a few raw sets of low box squats no belt with buffalo bar (add 5 lbs to bar weights listed)
275+4 chains total, x5
275+6 chains total x3
275+8 chains x2
that's all, done, finito. terrible day.
3 mat deficit with green bands because the bar chewed up the brand new mini's last week.
315x2 (all raw lifts were conventional)
add suit, straps down
315x2x6 (sumo stance)
add centurion under ace remove mats
365x1x3 (straps up)
505x1 lift was fast and easy, feeling good for the jan 9th meet.
Raw good mornings with giant cambered bar. suspended off high chains. (don't know exact height, but they were pretty high just because we are closing in on the end of our training cycle, and don't want to over do it)
finished with some abdominal work and rev hyper
135x10 close grip, 10 more standard grip, and 5 more wide grip
275x3 (sling shot)
315x2 (sling shot)
365x3 (3 board)
385x2 (3 board)
405x2 (3 board)
425x2 (2 board)
445x1 (2 board) was supposed to get 2, but just wasn't feeling it, and didn't want to end on a miss.
365x6 (2 board) Probably could have gone a couple more reps, but I was told I had to get 6 so that's where I stopped, wrong attitude, yeah. Will I rep out to failure next time? Yeah.
Finished with some hammer curls in the 20 rep range, incline dumbbell tricep extensions (up to 40lbsx10), kroc rows up to 150x20 each hand, and dumbell standing shoulder press up to 60x10.
Pleasanton 4 in 1 meet:
Squat opener 628... Dumped
670 missed for depth ... Nailed itthough
Bench opener 418, missed twice, dumped over my face, 3rd attempt good.
Deadlift opener 540 good
573 missed... Feet slipped about 3 inches caused me to hitch still lifted it though
573 again good.
Total: 1620, all my lifts were pr's so it was a good bad day.
I'll update training numbers soon
Followed with some tri extensions with a cable handle and chains 1c x10, 2c x10, 3c x10, 4c x8
after chains 2 sets of tri extensions on cable machine, 90x20x2
face pulls 90x15x3
close grip lat pulldowns 150x10, 160x10, 170x 15
5,4,3,2,1, sets for shoulder press with 24kg kettle bells, snatches between each mini set did 2 sets
then some stretching and recovery work.
Posted 02 December 2011 - 03:07 AM
Floor press on foam:
135x10, 225x10, 245x5, 265x5, 275x5, 285x6 (went for max reps)
Accessory work I'm approaching generally in a dc style rep scheme working set is rest pause for 3 failures.
Kettle bell mil press: 54x10, 63x10, 70lb's 10,6,3 rp
Dead hang pull ups 50 reps: 10, 8, 3, 4, omg so hungry, 4, 3, 3, 4, 4, 3, 3, 2.
Done. Was planning on more, but eff it. I'm hungry and tired.
Posted 03 December 2011 - 08:26 PM
Ace/ok combo, monster mini reverse band. Ironwolf squat bar.
Add suit straps down
Add knee wraps
865x1 cut high. Felt terrible.
Take off gear, urinate, put on ok brief and suit and knee wraps
865x1 felt better, took it lower. Good for today. Want 900 in next couple months. I find I squat about 90 less on the platform, so if I hit 900 rev band, I should be good for 800 come meet day.
No accessory work today. Squats beat me up.
Posted 05 December 2011 - 03:44 AM
All sets done with bands.
Bar x10, 95x10, 135x10, 155x3, 175x5 x3sets 185x5 x2 sets.
Back bull handle, bent over rows. 135x20, 185x10, 225x10.
Called it there. Just had no drive to do more today. Probably didn't help getting under 865 yesterday, with my energy today. Looking to come back and really get back to training hard in January. Next meet prob in march.
Posted 07 December 2011 - 02:30 AM
Chain suspended good mornings suck my nuts. Worked up to a triple with 425 bar weight and 5 chains per side. Top weight ~600lbs almost blew my head off. Then to be really stoopid I did some squat rep outs in my light weight oversized no pop metal pro briefs. I don't like squatting without briefs and I like to use the weak briefs to make it more challenging. I used these weak ass briefs for gm's and squats. Training went something like this:
GM's chain height too of belt. Couldn't find the tape measure so had to improvise.
Bar x a bunch
150x10, 240x5, 320x3 add briefs
410x3, add 4 chains total x3 +6 chains x3, +8 chains x3, +10 chains x3 done.
Squats: box height: 14.5 box+ 2 mats and soft foam. Maybe about 17.5 inches compressed.
Cable station ab pull downs
100x20, 120x20, 110x20
Posted 09 December 2011 - 12:37 PM
tonight's raw work was full range and 2 board triples. And not to sound like I'm complaining or making excuses, but I'm pretty sure the bench is crooked. All three of us lifting tonight had issues with the bar drifting to our left. either the bench is messed up or we had a plate on there that didn't weigh 45. no way 3 of us suck that bad with our left arms.
2 board 275x3, 295x3, 315x0
3 board 315x2
I'm going to get over this and start driving my bench up, whatever it takes.
accessories went good, low incline dumbbell press 70x10, 80x10, 100x10 pretty sure that's a rep pr with that weight.
bent over reverse laters 15x10, 25x10, 30x10, 35x10
hammer curls sets of 10 25's, 35's, 45's, 55's, 65's x14
cable station tri extension 70x 20 or so, lost count. 90x10, 100x 10, 5, 4 rp.
Posted 10 December 2011 - 06:06 PM
Raw to 2 plates add O.kill brief.
2x2, 3x2, 3&.25 x2x5sets, 4 x2x5sets
Zerchers, rack height hole 30, short harness.
1plate x10, 2 x10, 3x10, 3&.25 x10, 4x10
1p x10, 1&.25x10, 2x10 done.
Posted 14 December 2011 - 01:29 PM
Squats from 12/13
Tuesday was a long day and I was pretty drained when I got to the gym.
Did some parallel box squats for doubles.
155x10, 245x5, 335x3,
Metal pro brief
335x2, 425x2, 475x2, 515x2, 565x2
Change to overkill brief
585x2, 605x2 done.
I started to do accessories and had nothing left. 295 felt really heavy on deadlifts, so I called it quits for the day.
Posted 17 December 2011 - 06:22 PM
Raw warm ups to 225
Reactive slingshot 275x3, 315x1
3board 320x3, 410x3
2board 410x2, 430x2, 460x2
1board 430x1, 460x1
Close grip bench. Touching the smooth part.
145x10, 165x10, 185x10, 195x6,2,1 rp
Upright rows at cable station with strap handle.
90x10, 100x10, 110x10
Hammer curls. 35x20, 45x20, 55x20
1 hand band pulls downs for tri's
Pink band. 40 each hand, 1min 30 each hand
Posted 17 December 2011 - 08:15 PM
1 in deficit speed pulls. Quaded yellow bands.
Ace Suit with metal pro brief.
Parallel box. Safety squat bar. 160lb chains. overkill brief. Pause on box, full lockout/pause between reps.
335x2x2sets, 385x2x6sets, 425x2x2sets
Rev hyper. 3sets 10 reps 230lbs.
Posted 18 December 2011 - 07:56 PM
155x3 x5sets, 175x3, 185x3x2sets, add reactive slanger 225x3x2sets.
Close grip 4 board press with yellow bands.
Kettle bell mil press 44lbx10, 54x10, 62x10x3 sets
Dumbbell curls 30x10, 40x10, 50x12
Towel grip pull ups 3 sets 10
Explosive fat bar Tri extension
70x20, 80x20, 90x20
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