Got to lift with a living breathing god for part of my session today. This guy, who we will affectionately refer to as “MONSTER,” stretched, did some pre exhaust, talked bout the draft, worked with 135, 225, 315, no big deal, then loaded up 405lbs on bench and repped it 10 times without a spotter. Full ROM bench. Sat up, came over, talked bout the draft with me and another lifter, then went back over and repped it 8 more times. The picture is the second set. Damn. I am tiny. Love lifting when this guy is there though, wish I were able to actually train with him, but his work schedule is erratic so he just comes when he is able to. Freaking MONSTER.
Session went well today, I was reminded on decline bench just how much it sucks not having touched a barbell or done heavy lockout work for a few weeks. Lockout is gonna need some work. Otherwise going great, shoulder is continuing to fell better. Im ready to get back into this.
Chest and Tri II
Warm ups
Shoulder Rehab
DB Fly (sloww for teh burn)
3 x 20
HS Flat press w/monster minis
4tp x 2 x 20
6tp x 2 x 15
8tp x 2 x 10
10tp x 8 (no bands on this one)
Decline Bench (felt great on the shoulder, awesome…ish…stupid lockout)
135 x 20
225 x 3 x 10
315 x 8
Seated Lateral Raises
3 x 20
Incline Skullcrusher
110 x 13
100 x 16
90 x 17
80 x 18
nlmain - youre welcome to swing by to train with me sometime, we can attempt to spot MONSTER together
MiM - care to share a happy dance?
ink - yeah, pretty much haha
Squats and Quads
F this bodybuilding, I wanted to go heavy. Reverse band squat tonight, I like doing these in Jackson, the bands are completely deloaded at the top, whereas in Little Rock the bands are providing tension the entire squat. So tonight was a PR of sorts, due to that. Worked up to 705 in the briefs, left some in the tank, didnt really trust the spotter on my right, you can see in the video that he cant make up his mind how he wants to spot and ended up hitting the bar. Dude, wtf. Had to hurry through the rest.
Warm ups
Stretching
Squats
135 x 5
225 x 5
315 x 5
bands on
405 x 3
495 x 1
briefs on
585 x 1
635 x 1
675 x 1
705 x 1 (PR - video)
Leg Press (no lockout, constant tension)
10tp x 20
12tp x 20
14tp x 20
16tp x 20
Decent looked good. On the way out of the hole, watch your head and elbows at about 25-26 seconds into the video. The elbows pop back and out from under the bar, and your head dips forward. Your shoulders then rounded, chest caved in a bit, and your upper back lost its tightness. Damn good work muscleing the weight up though. Key thing is that just about everything follows the head. Keep that up, and drive your elbows forward out of the hole, and I think some more LBs can be added to that bar.
This is really just me nit picking, as that was a good squat. All this reverse band baddassery in here is giving me the itch now.
I did worry a bit about those spotters to be honest. Do they actually lift weights?? Way to work with what you had though.
Dove - I always welcome constructive criticism from worthy sources. Head up, elbows forward, will do my friend.
Regarding the reverse band, while you cant start relying on it, for me at least it does wonders mentally, as it allows me to hold/have on my back heavier weight than possible without, which mentally helps when I actually bench/squat/pull the heavy weight without bands.
Regarding the spotters, the guy on my left (mohawk) has spotted me numerous times. Lifting wise he is an absolute beginner, but his hearts in the right place and he does have a good base to start from. The other guy…yeah, first time to spot me, pretty sure I wont be asking him again, ever.
Trained at Anytime Fitness today, needed a change of scenery. It was really funny how quiet it was, even with lots of people lifting. No one said anything. Creepy.
Warm ups
Shoulder Rehab
HS Row (pre exhaust)
3 x 20
Pendlay Rows
135 x 2 x 10
225 x 2 x 10
275 x 5
315 x 5
135 x 15
Rushed night, got Torts II final tomorrow. Worked up to a rough 425x1 on decline press, then moved quick through the rest. Felt good to have heavy weight in my hands again, got my form back on track and the weight moved much faster than last weeks debacle. Shoulder is feelin great.
Warm ups
Shoulder Rehab
Chest Fly
3 x 20
Decline Bench
135 x 20
185 x 17
225 x 13
275 x 10
315 x 7
365 x 2
385 x 1
425 x rough 1 (video)
HS Incline w/mini bands
4tp x 4 x 12-15
HS Shoulder Press w/mini bands
2tp x 3 x 12
Flat bench skull crusher
100 x 13
90 x 15
80 x 16
70 x 20
that was a savage squat DF. Your upper body was really vertical! like someone else said, people usually fold over on max attempts… but those are mere mortals. Kick ass man
Awesome Squat and Decline DF. I go to different logs for different reasons, but I read yours when I want to see someone moving serious weight! Good luck on your finals, I’m almost done with mine, only one more for this guy.
Had my Torts II final this morning, Civil Procedure II on thursday, had the need for some the big lifting today. I broke with the Coan plan somewhat. My warmups and main set felt sluggish, so of course I went for a big PR afterwards. Results were ish. According to the guy standing in front of me, I was close but not quite there. According to a couple guys watching from the side, the first time I “popped” my hips I got it, and they wondered why I kept wrestling with it.
So…technically 2 whites and 1 red. Victory…ish. I’m gonna call it a very rough PR, not good enough for an actual meet though. See yall in a few weeks with a perfect pull.
Warm ups
Deadlift
135 x 5
225 x 5
315 x 2
405 x 2
525 x 2
565 x 2 (rep PR - sluggish)
600 x rough (video)
Reverse Band Pull (bands deloaded at top)
565 x 3 x 1
585 x 2 x 1
