Sounds like everything is going well and the new location looks like damn fine place to tear shit up.
dl
worked to
x1 275 +40# chain
x1 275 +80#
x1 275 +120#
x1 275 +160#
x0x2 275 +200# got to knees twice
squats
8x2 255
had to cut short
some friends from North Iowa Power dropped in to bench with us today.
worked up to 275 & 290 x1
Incline
5x3
Tricep pushdown
4x8
squat (out of mono)
225 x5
275 x5
315 x3x1
weight felt heavy and never got comfortable with foot placement.
dl (fat bar + 40# chain)
8x2
camber bar gm
5x5
felt disinterested until gms.
Bench
2x8 190
KB OHP
3x10
BB Rows
4x6
Tri Pushdown
4x10
DL
Pin GM w/camber bar
245 x5
295 x5
335 x5
245 x5
Squat
8x2 250
Rev Hyper
4x10
KB Swings
3x12
EZ Curl
1x20
New Spud straps for mono to be delivered today.
DL
Pin GM w/camber bar
245 x5
295 x5
335 x5
245 x5
Squat
8x2 250
Rev Hyper
4x10
KB Swings
3x12
EZ Curl
1x20
New Spud straps for mono to be delivered today.
bench
250 x1 paused
220 3x5
kb ohp
5x10
bb row
3x10
tri pushdown
4x10
we officially move our gym on 12/8 to the basement of a warehouse. should be a good time.
Congrats on the move!
And thanks for the bench program, it looks pretty solid. I’m probably going to give it a go next cycle.
The move sounds like a real positive transition. What size KB are you using for overhead pressing?
[quote]gorillavanilla wrote:
The move sounds like a real positive transition. What size KB are you using for overhead pressing?[/quote]
40# for higher reps, 60# for lower reps…or whatever I feel like given the day.
squats
worked up to 365 x3
dl
8x2 225 + 40# chain
camber bar gm
4x10
having a mental block when squatting. hitting a wall when thinking of 405 for reps. always stopping short. just need to do it.
Just a whacky suggestion: When I get to plateaus that seem insurmountable like 405 I will use smaller denominations of plates than the 45s or/and go to a slightly higher weight such as 410 lbs. I find for me that when I have built the strength and power yet psychologically I’m blocked subtle changes can aid me in breaking through the barrier.
Also, a lot of self meditation and envisioning(seeing yourself accomplishing the task in your mind) helps a bunch too. Please feel free to disregard all my advice as buffoonery or use it as you like.
Bench
2x8 180
KB OHP
5x5
BB Row
3x5
Tri Pushdown
4x8
dl (fatbar)
225 x5
275 x5
+40 chain x3
+80 chain x3
+100 chain x3
+120 chain x3
+160 chain 0x0
Sq
8x2 250
SSB GM
5x5
Fried, want lots of orange chicken.
We move our treehouse gym on 12/8. Saw a local meet (unsanctioned) is 2/23/13. It’s 11 weeks out from this weekend. Leaning toward doing it. I will need to start our 9 week Sheiko on 12/15. Will squat out of jack stands. Dreading the thought of walking out the volume of squats. Haven’t walked out any weight with wraps on. Oh well, old dog new trick time.
Just finished taking the monolift down. Got the bands, chains and small plates isolated. Tomorrow’s move should be fun. Will consider it GPP. There are @ 15+ people expecting to be here to help.
Gym moved. New location is in the basement ofa warhouse. A heavy metal band is our neighbor in the basement.
It took @ 20 guys & 6 trucks. We had the old location loaded in @ 1.5 hours. Took us the rest of the day to reassemble. We’ll finish putting it together tomorrow. We have a monolift, 2 power racks, 2 comp benches, reverse hyper & GHR, 2 prolwers, 2 drag sleds & assorted bars.
An in-progress picture is included.
Rock & Roll!
Bad-ass space!
squat (walk out of power rack)
5x3 305
squats
5x10
SSB GM
3x10
First time lifting in the new digs. The place is awesome. It was team squat night. About 15-18 showed. People were squatting out of the mono and both power racks.
More equipment showed up - 2 more straight bars, dip/pullup station, and 2 utility benches. The landlord didn’t like the 8’ chain link fence (painted red) that we put up. He said he will build a wall for us. We preferred the fence. Kind of had a Folsom look to it.