DE Squat/Dead
Speed Box
200x2x8
245x2(fast)
275x2(1st rep fast, 2nd rep slower)
Speed Pulls
175x1x8(50%)
Dimel Deadlifts
145x20
straight leg raises
3x15
I am keeping my fingers crossed, hopefully I can get bands from the t-jack reports.
DE Bench
Speed Bench
85x3x8 w/ mini bands
14 in grip 4 board press
worked up to a heavy triple
195x3 was easy
215xcrushed I couldnt even get the bar off the boards on the first rep, what a joke, my bench is getting weaker not stronger. I cant bench shit. I have had soreness in my forearm and at the top of my left elbow joint where the forearm meets the bicep. I am going to ice my arm and hope it gets better soon, maybe some light curls would help too get blood flowing to that area. I dont know what is wrong with it.
Does anybody have any suggestions on what I should do to make this bitch heal, and to get my bench to actually improve, Squat/Dead workouts feel great, but I havent had a good bench workout in weeks.
I’ve gotten soreness and pain before on the inside of my left elbow right near bicep. I did something like high rep band hammer curls, high rep curls with weight plates and bands, with dumbells try mixing it up like that. Say between sets on sq day work in high rep curl work. Also once a week usually on sunday for me I hit my bi’s for one or two sets using some of CT’s methods such as extreme drops, tempo contrast, etc. you can find them in the violent variations 3 article. I believe as a beginner it is important to still work these less essential muscles with a little isolation for high and low reps to help prevent injurie and stay on top of weak links, bullet proof’m!
Where do you feel your bench is breaking down? Is it a certain sticking point? Form? Off the chest?
ME Squat
Goodmorning Squat(touched 13.5 box)
worked up to
240x1(5#pr)
255x1(15#pr)
275x1(35#pr)
295x1(55#pr)
A1) DB SLDL
40x12x3
A2)Band legcurl(2MB)
3x15
Straight leg situps
35x8
45x8x2
My next test date will be in the begining of August. Goals: 375, 265+(shirted), 375.