I feel I am getting to the point where I have lost the ability to absolutely blast the weight off of my chest to the top two thirds of the lift. I am going to be switching my back work for more a lat emphasis (great for the bottom range, and I haven’t been training the lats as hard compared to the middle back), and try to add some size to my shoulders/chest. While of course keeping tricep dominant max effort work. (I can never have too strong triceps)
I shall be testing my bench max next sunday, then starting this.
week 1 close grip bench
week 2 narrow grip against doubled minis
week 3 close grip floor press
week 4 close grip competition paused bench
week 5 close grip rev light band bench taking off about 40 on the bottom, and 0 on the top
week 6 narrow bench touch and go
week 7 three second pause competition grip bench
week 8 test
ME assistance/accessory work
week 1-3
three second pause DB press 4X8
lat dominant row 4X10-12
chin/pull up 3 sets of max reps
rear delt/rotator cuff work
arm work (normally just a super set of tricep/bicep or just bicep)
week 4-6
overhead dumbbell press 5X10
lat dominant row 4X8-10
fat grip/weighted pull/chin up 3X10
rear delt/rotator cuff work
arm work (normally just a super set of tricep/bicep)
week 7-8
snatch grip overhead press 4X15
lat dominant row 4X12
three sets max rep wide grip pull ups
rear delt/rotator cuff work
arm work
DE day assistance/accessory work
1-3
medium (competition) grip overhead press 4X8
normal rowing (varies)
fat grip chin/pull ups trying to beat the previous numbers
shrugs/ 4X20
arm work
4-6
Z press 4X10
kroc rows one set of max reps per side
wide neutral grip pull ups
kirk rows 4X12
arm work
7-8
Wide grip overhead press
yates row 4X6
fat grip pull ups
snatch grip shrugs
arm work
This is for any readers of my log who possibly enjoy reading my plans, or like to give constructive criticism/advice. I am also getting the SWOLE on for 'dem shoulders. Also, for anyone who likes to be strong overhead, I AM COMING FOR YOU!
AM: extra workout: single leg calf raise 45X23, 23 per side weighted hanging leg raise 10X8
PM: Sprints 10X500
I’ll have my deadlift videos up in a moment, one will be my 380 deadlift, and the second will be my 390 deadlift. I apologize for video quality, no matter what I could do the phone refused to upload videos, or even email videos.
DE squat against light+mini bands 170X2 for 5 sets, decided to say **** it, and work up to a heavy weight 185X1 205X1 accidentally didn’t keep my knees out here
DE conventional pulls against doubled light bands 235X1 for 8 sets, 20 second rest
conventional stance good morning with 2 second pause
205X5 1 and a half minutes rest
205X3
205X2
one arm conventional deadlifts
170X5 L 45 second rest
170X5 R
170X2 L
170X2 R
one arm DB swings
60X11 R 45 second rest
60X11 L
60X5 R
60X7 L
I accidentally went way to heavy with the DE work. I basically did a half assed strength speed cycle instead of a speed strength cycle.
I’ll be trying to go within the guidlines for DE work at the top when using bands from now on when deciding percentages.
Also, I see why people like swings. They are fun, and seem somewhat decent for the glutes.
AM: standing single leg calve raises 50X20, 20 each side hanging leg raise 10X10
PM: Me squat/deadlift day
front squat
45X5
95X5
135X5
165X3
185X3
205X3
225X3
240X3 easy
250X3
255X1 decided to stop after this rep, I could have gotten at least a double, but It would of fallen under the “stupid shit” category
hip thrusts
195X10 1 minute rest
195X10
195X10
195X9
195X3
suitcase deadlift
160X6 R 1 minute rest
160X6 L
160X4 R
160X4 L
kirk shrug with 2 second hold
175X11 45 second rest
175X5
175X4
175X3
[quote]DSSG wrote:
Thanks. It would be awesome if you will be healthy enough to deadlift too.[/quote]
Thanks buddy. My back is feeling really good and Im thinking about slowly re-programming the deadlift into my program.
[quote]DSSG wrote:
255X1 decided to stop after this rep, I could have gotten at least a double, but It would of fallen under the “stupid shit” category
[/quote]
Its good that you stopped. A good rule of thumb is if it falls under the “stupid shit” category, dont even think about attempting it. Doing “stupid shit” can put you out for months.
[quote]DSSG wrote:
Thanks. It would be awesome if you will be healthy enough to deadlift too.[/quote]
Thanks buddy. My back is feeling really good and Im thinking about slowly re-programming the deadlift into my program.
tweet[/quote]
That’s great! Make sure to keep up some hip thrusts/ab work when you start deadlifting. Those two things need to be as strong as possible for you to keep your back safe.
one arm conventional deadlifts
170X6 R 45 second rest
170X6 L
170X3 R
170X3 L
DB swings
60X12 R4 5 second rest
60X12 L
60X9 R
60X9 L
I decided to use a relatively light percentage today (to recover from the excessive weight used the previous two weeks, and to reset the pendulum wave so that the squat/dead both start/end on the same week)
I am also getting the SWOLE on for 'dem shoulders. Also, for anyone who likes to be strong overhead, I AM COMING FOR YOU!