Today was a pretty chill recovery day, had about 20 minutes of agility work, ladders and cones, and then foam rolling and stretching that took another 20 minutes.
Threw outside as it began to snow so that was kind of cool, had a few good(ish) ones. Still not getting high enough and up into the throw at the end. Eh.
Bench Press:
135x5
185x3
230x3
275x3
325x2
345x1
360x1 +10 lb PR… slowish but didnt stick, feel like i’m good for a bit more
225x3
Extra wide pullups
bwx2x6
+25x2x6
Front-lat raise
30x4x6ea
A1. 1 arm db row: 140x4x6
A2. Dips: +45x2x15, bwx15
solid training.
Everyone around me has been getting sick recently, so it was a matter of time before it happened to me. Today just so happened to me. No lifting, but did throw pretty well yesterday and got some vids… which will be up when i get them from the guy that took em. Back at it on monday.
Bench:
245x3
265x3
285x3
300x3
315x3
Wide grip pullups
+10x6
+20x3x6
Front-lat raise:
30x3x6
DB row:
105x2x12
CG bench press:
185x10
225x10
235x10
225x10
CG was a brutal finisher, a pretty good workout today. Meet is now a week away.
A1.Clean pull: 140kgx5x2
A2.High pull: 120kgx5x2
B1. Clean and Jerk: 105x5x2
C1. Back Squat against elite orange bands: 265x8x2
C2. One leg curl: 6eax3
Last day of lifting before the meet saturday… time to go big.
Good luck at your meet man!
Meet didn’t turn out like I had hoped, I threw a pitiful 128’ after big fouls. Needless to say I didn’t make the team. From here I have a meet next weekend, the 16th at Northeastern, a little open competition for fun and hopefully to put up a better mark for possibly getting recruited next year. After this weekend i’ll get back to lifting hard.
Speaking of not lifting hard, todays work:
A1. Regular Grip Benchpress: 135x3, 185x3, 225x3, 275x3, 315x1,1,1,1,1
A2. Close Grip Bench: 135x3, 185x3, 225x3, 275x3, 315x5 (All time rep pr with 315 regardless of grip).
T-bar row
2 plates x10
3 platesx8
3.5 plates x6
4 plates x 4
The last set of close grip was done after the 5 singles at 315, and it felt great. 5 is an all time pr, and it wasn’t to failure, 6 might have been possible. Clearly gotten a lot stronger in the past few months. After saturday i’m not quite sure what i’ll do for programming, i’ll probably come up with something based on what i have for equipment based similarly to what i’ve been doing for the past few months. BW is sitting at 220 right now
Back Squat
275x5
315x3
365x2
405x2
Taking it kind of easy this week, expecting to work up to maxs next week after my meet this weekend.
They really dropped you after training all winter? Fucking stupid.
Hope you make the team next year.
[quote]BlackLabel wrote:
They really dropped you after training all winter? Fucking stupid.
Hope you make the team next year.[/quote]
Thanks man. it was my own fault i didnt throw well. going up to northeastern this weekend to hopefully fix that. How have things been with you>
Its monday so… naturally time to bench.
Bench press:
95x5
135x3
185x3
225x3
275x2
325x1
365x1 (+5 lb pr)
375x1 (+15 lb pr)
inclined row
70x6,8,8
dead hang pullups
bwx8,10
Wanted to PR today to see where i’m at, pretty happy with the 375 bench. It feels good to be slowly creeping my way closer to that 400# mark. As far as the weight felt, it was heavy but it moved pretty quickly, probably capable of more depending on how i plan my warmups.
I’ll probably max squat this week, either tomorrow or thurday and from there i’ll use those nmbers in designing what i’m going to be doing for the summer. Last two weeks of school will probably be just dicking around in the gym with some rep work or something til i start my summer program.
Bw was 218… close to a 1.75x bench. but not quite.
Squat test day:
135x5
185x3
225x3
275x2
315x2
365x1
405x1
435x1 (5 lb PR)
455xmiss
Front squat
225x3
275x3
Back Squat
315x13 (+3 rep PR)
Toasted. Got greedy after 435 flew up and jumped too much. Either way i’m at a 2x bodyweight squat now, but 455 will come soon enough. and then on to 500.
Not quite sure what i’m going to do for the next two weeks, thinking about doing the program Thibs posted and if I like it i’ll complete it before moving on to summer training.
Jesus man those are huge PR’s… nice job.
[quote]BlackLabel wrote:
Jesus man those are huge PR’s… nice job. [/quote]
Thanks man i’ve been feeling a lot stronger recently, cant wait to get it going this summer and just tear it up.
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Jesus man those are huge PR’s… nice job. [/quote]
Thanks man i’ve been feeling a lot stronger recently, cant wait to get it going this summer and just tear it up. [/quote]
No doubt that you will. Plan on doing any PLing meets?
[quote]BlackLabel wrote:
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Jesus man those are huge PR’s… nice job. [/quote]
Thanks man i’ve been feeling a lot stronger recently, cant wait to get it going this summer and just tear it up. [/quote]
No doubt that you will. Plan on doing any PLing meets?[/quote]
Maybe, we’ll see where the summer leads. That would be a lot of fun but i’m 19 now so I’d be competing in open now for most feds.
did some random lifting this last saturday including lots of core, bi’s and tris so i was kind of sore today, not quite ready to start Thibs’ program. Because i dont have any actual power racks at home, i figured i would do some reverse band benching
these were 30-40 lbs off at the bottom, nothing off about 3/4 of the way up:
185x6
225x3
275x3
315x3
365x3
385x1
405xspotter help
315x8
Then did 40 reps of upper back work.
Squat Complex:
A1. 1/2 Squat: 455x 5,5,5,5
A2. Front Squat: 275x 3,3,3,3
A3. Hang Clean: 225x 3,3,3,3
A4. Jump squat 135x 6,6,6,6
A5. Tuck Jumps: bwx 3,3,3,3
This was a TON of work, definitly not even in shape to do the remainder of the program (calls for two movement patterns a day) but it was a lot of fun and felt good to move some weight.
12 minutes on the bike.
BW was 220 post workout.
Thursday:
A1. Seated top half military press: 225x3,3,3,3
A2. Standing Military press: 185x3,3,3,3
A3. Push press: 185x3,3,3,3
A4. Feet elevated pushups: 8,7,6,6
10 min cardio
Friday:
Bicepts:
Cheat curlz
145x6
155x6
165x4
175x4
Incline bench curlz:
30x10
35x10
40x10
abz
10 mins biking
Bench Complex:
A1. Top half bench from pins: 365x5, 405x3, 405x3, 385x3
A2. Bench Press: 315x3,3,3,3
A3. Speed Bench press: 225x5,5,5,5
A4. Plyo pushup: 8,8,8,8
Seated Row
220x6
200x2x10
Face pulls
100x3x10
10 mins easy on the bike
Bw has been holding steady at around 219/220.