Hit a little comp tng bench today, some slingshot, db press, dual pulley rows and some weighed back extensions
Tng bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 330x3, 365x1-moved well enough for 2 but had a bad hand off.
Slingshot
395x1, 425-attempt missed
Light dual pulley rows
70x15, 15, 15
Db press
110s x18, 15
Weighed back extensions
75x15, 125x15, 175x15
I don’t want to jinx myself but right now I think all my lifts are feeling good. Deadlift is doing awesome, I feel I figured out my shoulders on bench and it’s within about 10lbs of my best, squatting more frequently is solidifying my form a bit better. As well as making heavyish weight feel light on my back again. I was out till 3am and had to get up at 830 so this should have been a shit squat session, it went well and have me confidence that I can do even better when I’m rested. 475 set I could have ground out a 5th but racked it cause I only wanted 4.
Squats
135x10, 225x8, 315x5, 405x5, 475x4, 500x2, 405x5- this 405 was beltless
Machine rows
180x25, 220x15
Ghr and some wipers
I’ve read most of your log entries just killing time at first then was interested in your progress.
Whats your raw total now? weight? Grats on 740, following to see more gainz!
Thanks dude, I haven’t done a full meet since Feb 2016 cause I hurt my back right before my comp the end of last year. My best comp legal gym lifts are 560/380/700 I think the only one that isn’t on video is the bench. Right now I could go 530-540 squat, 355-360 paused bench and 700+ on the Deadlift I feel. Body weight is sitting at 190-192 on average.
Started with the football bar first, heavy barbell rows, incline db press, close grip bench, and some pull ups.
Football bar bench
145x3, 165x3, 185x3, 205x3, 235x3, 255x3, 275x3, 295x3, 315x2
Barbell row
135x10, 205x8, 275x8, 325x4
Incline db press
100s x14,12
Close grip bench
135x3, 185x3, 225x3, 275x3, 315x2
A set of 10 pull ups each with normal, wide, close grip.
But a few squats, some speed work on Deadlift, hip flexor work and stretched my hamstrings out.
Squat
135x10, 225x8, 315x5, 415 2 sets of 5
Deadlift
135x6, 225x6, 315x5, 405x3, 495x1, 545 for 6 singles about 40 seconds between singles.
Did some bench today up to a paused double,slingshot a few pull ups, some close grip bench and hit my hamstrings with lacrosse ball.
Bench paused
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 335x2, 350x2
Slingshot
375x2, 395x2
Two sets of 10 each with normal, wide and close grip
Paused close grip
135x3, 185x3, 225x3, 275x3, 295x3
Tomorrow I’m going to be doing reverse band squats and paused Deadlift to prep for Max next Monday
Reverse band squats today followed with some paused stiff bar Deadlifts to prep for next week. I’ll put up a video tomorrow. Worked up to 525x3 -60lbs at the bottom on reverse band squats had a rep left. Paused stiff bar deads worked up to 615x3. Funny thing about that is 8 weeks ago I was only shooting for 10lbs more than that for a max and stopped at 25 lbs heavier. 660 at least next week but possibly going 675 if I think its there.
Warmed up and hit some heavy slingshot bench, little incline db press, dual pulley rows, pull ups.
Bench normal grip tng
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 305x3
Slingshot
365x3, 385x2, 405x2
Good paused single raw with 365
Incline db press
85s x10, 105s x12
1 set of 12 pull ups normal, wide, close grip.
Light rows at the end.
Just based on your experience, what strength level do you suggest someone get to before even considering a slingshot.
This guy benching next to me last week struggled to put 225 up for 6 reps raw. He then strapped a slingshot on, hit 275 for a few, and then did a 315 struggle of a single. It looked like not a good idea (he had his gf spotting him from 5 feet away).
I want to physically beat everyone in your gym.
I’d say probably close to 315, then you’ll be able to get something out of it. I’m using to be able to hit heavy weight without killing my shoulders. It seems to be working. I could probably tng with 385 right now and my best ever is 390. If you have shoulder pain though it might be a good idea to look into one sooner. As for that kid, there’s one in my gym that no shit puts it on for reps with 185 and goes down half way. Haven’t seen him use it since I got one ha ha.
Late to it…but it looks like a fine weight moving party in here!
With any luck the weights are only getting heavier from here.
Took it easy today. Some more reverse band squats and a little hip flexor work. I got to talking with a buddy and I kind of want to try that total in under 60 seconds so that might happen a week out from retesting my Deadlift Max. Not a definite thing but I think I could hit or come very close to about 545/360/675 in Under a minute.
Reverse band squat -60lbs at bottom. Band added at 405
135x10, 225x8, 315x5, 405x3, 455x3, 495x3, 535x2
Bit some heavy bench before switching to the slingshot. Followed it with two sets of do press, light dual pulley rows, barbell rows, a few pull ups and some paused close grip bench
Paused bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 315x3, 340x3
Slingshot
375x3, 385x3
Db press
100s x20, 120s x11
Barbell row
135x8, 205x8, 275x8
2 sets of 10 each pull ups normal, wide, close grip
Close grip paused bench
135x3, 185x3, 225x3, 275x3, 295x3
Straight beast. It’s very humbling to read your log and very motivating. Keep up the good work man!
Thanks. What was really awesome today was my log made it to t nations facebook page. To be picked out of everyone on here really meant something to me.
Took today a bit easy some light banded squats, some speed work on Deadlift, tried on the machine rows and then did a few light rows with the dual pulley machine
Squats band is +60 at top. Beltless
135x10, 225x8, 315x8,8,10
Speed Deadlifts
135x6, 225x5, 315x3, 405x3, 495x1, 545 for 6 singles about 40seconds between singles. They moved well.
Machine rows set at 240x20 teared up on this set
200x20
