Not really the day I wanted but, just am not strong enough out of the hole with out wraps yet so, don’t count me out yet. But, not that bad considering how reliant I have been on wraps. Need to refine my technique a bit and get my timing down out of the hole a bit and should be OK. If I can add 20lbs to lift each Heavy Squat session I’ll end with 545 the last heavy week which should be doable with a good peak and getting used to heavy weights and no wraps. Pretty much filmed the whole session.
SSB Long Pause Squats: 205 plus 40lbs of bands 3 sets of 5
Split Squat: Bw for 3 sets of 20
GHR: bw for 4 sets of 20
BW Calves Raise: 4 sets of 12 3 second contraction and 3 second negative
Awww shit, you’re starting to train with your shirt off?! Haha, just kidding. It’s good to see you make your weight goal and be more competitive in your weight class.
Lol Georgia heat and humidity in a garage with no AC yall are lucky I even hard shorts on.
Speed Bench Day
Bench Press: 6x3 with 280 and 1 set of 10.
Close Grip Spoto Press:225 3 sets of 10
Wide Grip Pulldowns: 180 for 4 sets of 12
OHP: 145lbs for 15/10/6 30 seconds rest
Underhand Cable Row: 160 for 3 sets of 15
Tricep Pressdown: 80lbs for 3x12
DB Curl: 30s for 3 sets of 15
Shitty squatting from tonight. Was supposed to be front squats but knees hurt so bad I decided to just puts some wraps on for the first time since in about 4 months. Surprisingly absolutely no pain so much for not wrapping. Oh and like 30lbs lighter bw than last time lol. 540 for a easy double. Will look better in a few weeks when I remember how to sit down on the wraps and crank em down.
Was surprisingly a great session today volume was rediculus but, hit some solid numbers for me even after all my heavy work I managed to hit a solid single paused with 315 my opener for my up coming meet. Then my best with 275 was 5x5 did that after all heavy sets and did every rep paused so technically a huge PR. Biceps were really inflamed and causing alot of pain to squeeze the bar hard tonight so alot of reps I didn’t wrap my thumb and some sets I didn’t wear wraps because it hurt like hell to tighten them.
Heavy Bench Day.
275x1
315 for 2x1
335 1x1
335 1x1 w sling
365 for 2x1 w sling
315 for 1 no sling
275 6,5,5,5,5 all paused huge PR volume wise.
185 for 14, and 10
Pec Dec: 3x15 all reps squeezed and 3 count negative. last set drop set.
Incline DB Press: 50s for 3x15 last 5 paused and slow negative.
We kinda got drunk… 995 for 4 lol
4" Block Pulls today. Felt great going in and was really looking forward to pulling today. About a month ago I pulled 655 for 3 and missed the 4th. Today managed to hit 5 with a very light touch and very controlled negative on the decent. Then we had the bright idea to pull from a 2" Block with the same weight and actually hit a decent single with that which makes 655 the heaviest weight I ever pulled from that block by a lot. Fairly confident that fresh I would be good for 655 from the floor.
Bw was 208 this morning.
Great stuff lately man! Whiskey and Deadlifts!
Awesome Incline Bench session. Shoulders never felt better thanks to Adrian Larsen and all this Bodybuilding Training is really pushing my press up hard. Bw 209 this morning.
Incline Bench Thumbs From Smooth
225 for 5
245 for 5
265 for 5
275 for 5 (50LBS PR before this session I have NEVER been able to press more than 250 for a single on Incline.)
Flat DB Press
80s for 15
100s for 10
110s for 9 and 1 forced lol massive PRs.
Best was 110s for 5 with a sling shot
Assisted Pullups
4x15
Triceps Extension: 4x15
-superset-
Hammer Cable Curls: 4x15
Pec Deck: 4x15 dropset last set
[quote]Alpha wrote:
Great stuff lately man! Whiskey and Deadlifts![/quote]
Lol shit always gets interesting around meet time
AMAZING DAY FOR ME!!! Huge motivation to me. Felt weight less. Took Ed Coan advice and really tried speeding up my decent and it gave me A TON of rebound out of the bottom. 580 for 2 and a easy 2 at that not bad first real heavy wrap squat since my last meet. 8 weeks out and am nothing but motivated for next heavy session.
Squat:
415 in sleeves
465 wrapped
505 wrapped
585 for 2 wrapped.
Pause Pulls
315 for 2x5
375 for 1x5
Close Grip bench Day. Had a great session (bench still sucks) good bit of volume again but, also managed to hit a life time PR of 325 for 3 on Bench Press. The fact that it was close grip just makes it even better.
Close Grip Bench Press
275 for 3
295 for 3
315 for 3
325 for 3
- sling shot -
335 for 5
365 for 1
275 for 2 sets of 10
DB OHP: 70s for 12,10,7
Triceps Extensions: 85 for 5 sets of 12
Asst Pull Ups: 4 sets of 12
Wound up being a pretty good session today even though it started off very slow. Managed 315 for 2 sets of 6 and then a set of 8. Then We decided to go a little heavier since the reps just weren’t feeling there to day. Wound up hitting 365 for 5 which is a 2 rep PR and then 405 for 2 which is a 1 rep PR.
HUGE BENCH DAY!!! Went to train with Michael Bales and got to see Chris Sullivan and Jesse Calbaugh to so how could I not PR. Every set was a PR. Adrian Larsen your new special shirt powered this session lol.
Bench Press First Rep Paused
315 for 1
315 for 6
330 for 3
340 for 2
345 for 2
Barbell Press
135 for 10
155 for 10
225 for 2
185 for 8
Pullups: 4x8
Facepulls: 3x12
Nothing special today. Was idiot with diet this weekend (I know Amit 
im ashamed too) and was bloated, sluggish, and Lower back was cramping like hell doesn’t help that I’m weak in the first place. But we moved down to 2" blocks rather than our normal 4.5" and rhe extra range of motion from start to finish def let my back know it. All in though not a bad performance but need to step it up.
Block Pulls
495 for 3
545 for 2
585 for 2
635 for 1
655 for 1 ties PR. Plus didn’t pass out.
Inverse Curl: 4x12
Planks: 4x60 seconds with 135lbs on back
Calves Press: 4x12
Crappy Incline Bench Day Yesterday but still technically a PR. Have never been heavier than 275 on inclines and managed 285 for 3.
Incline Bench Press
185x5
205x5
225x5
245x5
265x5
285x 2 and 3
225 for 15
Incline Flyes:
40x15
50x15
60x12
60x12 drop set to 40sx5
Wide Pulldowns: 6x12
Rear Pec Dec: 5x15
Awesome Squat Day Again 625 for easy 4 6 weeks out. Had 1-2 more in me but didn’t wanna grind and blow my load in the gym plus my goal was 3 so I’ll take that. My best triple was 585 so this was a big PR and huge motivation for me. Feeling strong.