Highloght bench video from this week…
This was a good one. Still sore as hell form the squat day but everything feels great.
Very good warmup 2 grip circuts, kennelly db’s, good stretching, rear delt.
BB Bench
bar x allot
135 x 45 (three hand poss)
add blue band (80 at the bottom, 160 at the top Aprox)
3 x 6
Add second blue band
3 x 9
Dbl blue band rack lockouts - Adrian came up with these basically dbl up the blue bands on each side. had to be starting with +360 on the bottom and at least 420 on the top. Really took everything to hold it.
3 x 3 with a few second hold on the top of each rep.
Timed Db’s
1 minute sets then right into 6 Kennelly Db’s
3 set’s, tough, really tough.
A great night the Rack Lock outs were a trip so I recorded it.
Just a light easy day. Everything felt great. Shoulder pain is gone and the tri felt great.
DB Shrugs, 2 second pause at the top.
100 x 25
125 x 20
150 x 15
BB Bench
245 x 15
135 x 45 x 2
Swabes on the smith rack
Rev grip 315 x 10 x 3
BW 212, eating right and getting the protien is already working. Sauna…
Quick warmup
Bar x allot
135 x 45
185 x 12
225 x 10
315 x 6
Add 1 board
405 x 3
Shirt up 44 SP Katana
495 x 3
585 x 3
635 x 0 touched too low and uneven lockout
675 x 0 Touched way to low and bad press.
Called it a night.
Great workout. Weve been really picking it up for the past few weeks. Today Im sore everywhere. Really went to failure on the timed DB’s so really feeling it.
Good warmup, grip, bies, tries and cuff
Bar x allot
add crazy DB’s (Hanging db’s with double blue bands. Thanks to Kabuki for the education on doning these right) All sets alternating 3 hand possitions. Strange wide grip was the toughest.
65’s x 3 x 3 (175 total wt)
Add 50 lbs strait wt. (225)
3 x 6
85’s x 3 x 6 (255)
100’s x 3 x 3 (285)
Timed DB presses, 1 minute sets then right into Kennelly DB’s
55’s x 3
ISO Hammer seated military against green band poss tension
3 x 10
Sauna!
To the chest day. Time to see where Im at. The way things have been going I really not looking forward to it.
Good warm up. Bies, tries, grip circut.
Bar x allot
135 x 45
225 x 10
315 x 6
405 x 1
Add 46 SP Super Katana
545 x 1 touched really low
585 x 1
605 x 0 Got it but it was really ugly. Uneven press and really slow basically sucked.
Add reverse tension blue band no idea on tension, will mesure tommorow
605 x 5
655 x 3
695 x 3
BW 209 sauna and out.
Shitty night but that is what I expected. The 405 raw was slow and the 605 was not even close to comp quality. Im starting to think the trisep is slowing me down more than I thought. No big thing Ill just keep pushing. Im thinking Ill add another trisep day to focus on the issue and just work thru it.
Do you train with kabuki?
And how do you use the crazy db’s right?
Chris is a good friend. I take my team to his place about once a month.
I was doing them with mini bands and only useing about 25lbs per side with more strait wt.
Now doing them with strong bands and allot more hangin wt and less strait wt. Much harder on the stabilizers…
Freeking huge night. Had a great group of guys but were missing Adrian. I broke my phone last week and just got it back today and found a buch of text’s from adrian. I guess my got a bone infection in hid brokken Fibia and has been in the hospital for almost a week.
Ill go up and see him tommorow.
Little warmup. maybe 5 minutes.
BB Bench
All sets alternating 3 hand possitions
Bar X Allot
95 x 60
add 75’s hangin from dbl blues
3 x 6
85’s x 3
100’s x 6
Timed Db’s then Kennelly’s to failure
65’s x 1 35 reps then 8 KDB’s
65’s x 1 25 reps then 3 KDB’s
65’s x 1 15 reps then 0 KDB’s
Rev grip cloose grip trisep death. Go to failure then add a 3bd and go to failure again.
135 x 30, 15
135 x 25, 10
135 x 20, 8
Good one, Hate all the high reps but the stabilizers need it.
Sauna, BW 209
Squat day.
Still feeling out the back issue but wanted to get out of the Smith Rack. So went raw free wt today. Added the bands at higher wt’s to keep it safe. I mesured the bands to day and found that the tenision for squats was -0 at the top and -135 at the bottom. For bench it was -135 at the top and -185 at the chest.
BB squat
bar x allot
135 x 15
225 x 10
Add belt
315 x 8
Add rev tension blues
405 x 10
495 x 5
545 1
Everything was good and deep. Felt OK, just weak. Im sure my form was shit.
Sauna, BW 211.
Felt good but
Thx bro!
I wanted to focus a little more on Raw work tonight. I planned on also cutting back on the intensity a little. I need to deload and heal up some. This is as close as I will get to that. I just cannot stand to stop compleatly.
Good warmup. Did some new grip stuff.
ME BB Bench
Bar x allot
135 x 45 (3 hand poss)
225 x 10
315 x 6
345 x 5
Add 4 bd
405 x 5
455 x 5
495 x 3
Add SP 46 Super Katana
585 x 5
675 x 3
725 x 2 Did not feel good, Wrist hurt right at hand off. I think I wrapped to tight. The strength wasnt there either. Oh well, called it good and hit the sauna.
BW 207! Sauna and out.
Ive been thinking about my cycle allot lately. Im thinking this. I want to hit 645 single ply for the next meet. So training for the next 6 weeks, I will stick with the same board pogression but only go up to 645 and get as many reps as possible at each board level.
So next week for 3 board I will go raw to a 3 rep max then add the shirt and go a 5 rep max to 645 and then do 3 or 4 sets there with reps of 3 to 5 (hopefully). This will allow me to healup a little and also gain some level of confidence at that weight. Then the overall single ply #1 spot will be mine! Then on to 700 for this years overall goal.
Light easy day. Just loosening up.
Grip, Shrug and seated military on the smith rack circut.
Grip circut x 3
Seated Military 225 x 10 x 3
DB shruug’s w/2 second pause at top
100 x 25
125 x 15
150 x 10
175 x 10
Abs circut x 3
BW 207
Great night. Im sore as hell in all the right spots. This high rep stuff hurts but it is really good. I might go 3 more weeks on it.
Grip, Bies and tries… short circut.
BB Bench - last week of Crazy DB’s Wanted to make it tougher so added in a green band positive tension. (+90 at top and +50 at bottom)
All sets alternating 3 hand possitions.
Bar x allot x 2
95 x 60
Add green band poss tension
3 x 3
Add 50 lbs DB’s hanging from dbl blues.
6 x 3
Change to 65 DB’s
6 x 3
Incline rear delt flys
25’s x 10 x 3
Schwab’s on the smith rack (High pin, only the top 8" of the press) Rev close grip.
405 x 15
495 x 10
545 x 8
585 x 6
Trisep Death, full range to failure and then add 4 bd and go to failure again, close grip
225 x 10,10
225 x 10, 8
225 x 8, 9
Great night.
On a side note, Ive been working on a website for our powerlifting team. The splash page is done and I have a template in place for the site itself.
Today Ill be working on the site. We will have a scheduling system, store front (Apparel, bands (getting some really good ones built) Boards and other powerlifting gear) Videos and info etc… Take a look and make recomendations if anything comes to mind?
Tonight was a burner. I really wanted to try my idea of getting reps with my target for the next meet. It felt ggod and I think will be effective. By the 5th set the wt. was feeling better and I actually got more and better reps on the last set.
Quick warm-up
BB bench
bar x allot x 2
135 x 45 (3 hand Possitions)
245 x 10
335 x 6
add 3 board
425 x 5 x 2
Add SP Super Katana 46 (damn it forgot my belt)
515 x 5
565 x 5
605 x 3
625 x 2 x 2 x 2 x 3
Rack Lockouts
Dbl Blue Pos tension (maybe +400 and + 500) Mid pin
3 x 3
405 straight wt.
High light Video on the way…
Sauna and out.
Fun night. Just wanted to get some blood flow. Im sore from last night so needed to loosen up.
DB shrugs pause at top
100 x 25
125 x 15
150 x 15
175 x 10
200 x 8
Grip circut
Ab Circut
Hammer Strength iso seated military.
dbl green band poss tension
20 x 3
Standing snaches with a band
Green band 5 x 5 x 4
BW 211, sauna and called it good. Great night.
Me Bench video from Monday
New cycle. Going straight pos tension bands this time.
Warmup - bies, tries and grip
(all sets alternating 3 hand possitions)
bar x allot x 2
95 x 60 (3 hand poss)
add blue band
6x3
add second blue
6x3
add 100 lb chain
6x3
remove chain, add green band
6x3
Rack lockouts, high pin, 5 - 10 second hold at top
515 x 5
605 x 3
655 x 2
Floor DB sholder roles
10 x 3
Timed DB presses (2 min sets)
45 x 2
Thats right 24 working sets on bench. Sore as hell already today. It was good though. 2 blues and one green is a new level for me.
Sauna and BW 210, perfect. Comp in 5 weeks!!!
2bd week. Im going to stay with the plan of just going up to what I want for the next comp (4 weeks away) and getting reps at that wt. I figure if I can get really comfortable with that wt I will have a good chance of hitting it cleanly.
Warmup - Grip and rear delt.
BB Bench
135 x 60
225 x 10
315 x 6
Add 2 bd
405 x 3
455 x 1
Add SP Katana 44
545 x 3
585 x 3
635 x 3 x 3 x 3 x 2
Had to move some stuff around the Pit so cut it short. Everything felt great. The trisep issue really didnt come into play till the last set.
Highlight video coming soon.
Ive been working my ass off putting together a team website. Cheak it out if you like. Its about 95% done.
ME Bench
Sticking with the plan of going to 635 then just perfecting it. That is looking like a good second at the comp. Got to decide what to open with now…
Good warm up. Grip, bies and tries.
185 x 30 (3 hand poss)
225 x 10
315 x 5
365 x 3
add 1 bd
405 x 3
add 44 SP Katana, Pausing all Rep’s
545 x 3
605 x 3
635 x 1 x 1 x 1 x 1 Just like a comp. No rear spotter after handoff.
Delt / trisep circut
Green Band seated overhand x 10 reps x 4 sets. last 2 sets add 90 lbs.
Incline close grip BB bench
135 x 20 x 20 x 20 x 30
J&M Presses
50’s x 10 x 4
Suana and BW 215. Oh shit! Time to clean up the diet.
Just a fun night. Starting to work on cutting wt. I would like to go into the week before 10 over.
Grip cicut x 3
DB shrugs w/ pause at the top
100 x 25
125 x 20
150 x 15
175 x 10
Rear delt fly’s
25’s x 10 x 3
45 minutes of Sauna / Steam room BW 212.5…