Great form, way to easy for ya. Are those 100lb plates?
Thanks man, my form feels good. I am glad it seems to be coming back well. As for the plates I have smaller diameter plates from Gold’s and TSA that I put on when I am deadlifting so I don’t have to jack the bar up. That is why the one on the inside looks a bit bigger than the rest.
8-2-2010
5/3/1 Military Press Night
Military Press:
Upperbody warm up
75x5
85x5
95x10
BBB sets:
60x10 x 5 sets
Seated DB Power Cleans:
15x20
15x15
15x15
10x20
10x20
I ran out of time and could not get my barbell rows in. Again with the mini cambered bar that I built I do not count the weight of the bar since I am not sure what it is. I only count the weight I put on it so that is why it looks so low.
I was really happy getting 10 reps tonight. I am sure that I started plenty light on these and I think I should be able to keep progressing for a long time. I was even happier about this workout because I spent a few hours this afternoon at the range and fed just under 100 rounds through my Marlin 336 so my pec/shoulder were a little tight by the time I started training.
8-5-2010
5/3/1 Squat Night
Squat:
240x5
270x3
300x7
240x3
240x3
Good Mornings:
135x10
135x10
135x10
135x10
135x10
Improvised GHR: These are really hard. I will get a video of how I do these next time.
BWx10
BWx8
BWx8
Abs on Hyper bench:
BWx12
BWx11
BWx9
BWx8
BWx8
I was much happier with my squat form this week. I am doing a better job of staying upright when I squat. One other decision I made was to scrap the 5x5 raw sets after the main work. I felt like this was reinforcing bad form since my form would start to breakdown at the end. I am now going to do 2 sets of 3 with my lowest working weight on my squat on deadlift days. This will give me the little bit of extra volume I am looking for while reinforcing good form as well.
I have gotten some questions about what I do for a lower body warm up. I taped what I did the other night before squatting. It is always the same. Nothing earth shattering, but it gets me ready to lift.
8-6-2010
Bench:
Upper Body Warm up: I used some exercises from the DeFranco link that Whup posted as well as some standard lowerbody stuff since I am still pretty sore from squats yesterday. I don’t usually train two days in a row, but I have to this week due to come commitments.
160x5
180x3
200x10
Bench against short mini bands:
135x5
135x5
135x5
135x5
135x5
These were really easy. I am going to move this up to 145 for my next cycle. This exercise is great for reminding me to flare my elbows at the top of the bench.
Pullups:
BWx12
BWx12
BWx12
BWx12
BWx12
Seated DB Power Cleans:
15x15
15x15
15x15
10x20
10x20
I finished with some prehab/rehab band stuff I do for my shoulder. Overall I am really happy with tonight. I got 10 reps with a weight I only needed 1 for so I am confident that I have started light enough. My form was a little off and I was not flaring my elbows enough at the top of the rep. I will make sure to focus on this next time. Also, the warm up I did really helped. The shoulder stretches showed that my right shoulder is FAR less flexible than my left which is why that is the one that bothers me. Hopefully if I can bring up my range of motion there I will get that one back to feeling 100%.
I usually will not post my workouts during a deload week (like last week). I made sure I stretched everyday and did some light stuff with the weights. I also took some time and finished working on my cambered military press bar. I now have one built from a regular powerbar instead of just galvanized pipe. I also modified my dip station to fit in my new rack.
Along with posting my workouts this week I will try to get video of the unique exercises and improvised equipment I use. Hopefully some of these ideas will be helpful to other homegym users like me.
8-16-2010
5RM Bench Night
Full body warmup:
165x5
175x5
185x14 (I really wanted 15, but I will take it)
Bench against short mini bands:
145x5
145x5
145x5
145x5
145x5
DB Rows:
70x10
90x10
110x10
Overhead extensions:
30x20
30x20
30x20
Seated DB Powercleans:
15x20
15x20
15x20
The last two exercises are more prehab/rehab stuff for my shoulder. Those exercises paired with some stretching and mobility moves I got from the DeFranco warmup has my shoulder feeling pretty good. I am still killing the weights, I can’t wait for them to get a little heavier!
8-18-2010
Full Body Warm Up
285x5
300x5
320x10
Singles for form work:
315x1
315x2
315x1
315x1
315x1
(I need to keep doing these to fix my form. My first rep is ugly, but the rest are usually good)
Stiff Leg Deadlifts:
225x5
225x5
225x5
225x5
225x10
(Next time I am going to up these to 5 sets of 6 then all out on the last set)
AB Wheel off of Bench: (This is another unique exercise I should tape)
BWx12
BWx10
BWx8
I need to do more work on my form for my first rep on the deadlift. This is very important for me since I am looking to do a meet that the end of October. I still have plenty of time and I think focusing on my form after the main 531 sets should help.
8-20-2010
5RM Military Press Night
Full body warmup
80x5
85x5
90x10
Just the weight on the bar is counted. I have a new cambered bar that I made. A full description of it is in the video. This one is much heavier than the old one. Probably close to a standard olympic bar.
BBB sets:
60x10
60x10
60x10
60x10
60x10
Modified pull-ups. (I can’t do pullups due to the low ceiling)
BWx12
BWx10
BWx10
BWx8
BWx7
Dips on “custom” dip station.
BWx12
BWx10
BWx10
I was pretty happy with this one. I have been working on making some equipment to expand my homegym options. I am pretty happy with the cambered bar now. I am certainly not afraid to put some weight on it now. I also really like the dip station since I think dips really help my lockout on the bench. I was especially happy with this workout since I put about 70 rounds through my .30-30 at the range before training. The right shoulder was a little extra sore the next day!
Here is the other “training” I did on the 20th.