DE upper
low box hip width stance squat
165x18x2
deadlift
315x14x1
one leg narrow low stance leg-press
45/sidex3x15
wide feet leg raises
3x15
Accumulation block is over!
wave supps from:
5x5
4x5
3x5
assistance more like:
3x10-15
5x10
start waving DE and incorporating bands/chains
Go for either maxes or just a couple to a few heavy singles
took a week off due to flu
Finally first day back!
bench press w/ 50lb of chains
135x12x3
presses w/ t-bar row thing
45x3x10/arm
chins
2x10
1x9
straight bar cable back supported tri ext.
3x15
face pulls with same cable station
30x3x15
weights felt light and explosive in my hands. A really good workout.
ME lower
low box narrow stance squat
275x1 85%
295x1 90%
315x1 97%
325x1 100%
strict snatch grip dl
155x5x5
bb lunges
115x3x12 (6/side)
I really suck at these, need to get better
arched prisoner back ext.
3x15
ME upper
2 board quick pause bp
245x1
275x1
300xmiss low back cramped up hard and tris were giving out
false grip bp
205x5x5
meadows row w/ t-bar machine
45x3x12/10/8 per side
delt raise partials
35x3x12
machine curls
DE lower
heels together low box squat w/ 50lb chains
155x12x2
deadlift w/ chains
315x1x8
heels together atg front squat
135x5x5
DE upper
bench w/ 50lb chains
150x12x3
really need to focus on powering through that last bit of ROM
t-bar presses
55x3x8/side
pronated pull ups to eyes just above bar (keeps constant tension on lats)
3x10
triceps back supported standing cable ext.
3x15
ME lower
parallel front squat w/ 50lb chains
195x1
215x1
235x1
255x1
strict form snatch grip dl w/ squat shoes
175x4x5
bb lunges
75x3x10/side
straddle leg raise
5x15
ME upper
one board 1 full second pause
240x1
255x1
275x1
285x1
false grip slightly narrower grip touch and go bp
215x4x5
meadows row w/ t-bar row machine
45x3x10
standing db raises
15x4x12
bicep machine
DE legs
very close stance low box squat w/ 50lb chains
175x10x2
deadlift w/ 50lb chains
345x6x1
atg very close stance front squat
165x4x5
DE upper
bench w/ 50lb chains
165x9x3
1arm t-bar machine press
55x3x6
pull ups
3x11
triceps ext.
ME lower
reverse band power squat (few inches at the top were totally unassisted)
385x1
405x1
425x1 started a slight grind here
435x1 a slower grind with a little grunting, maybe 10 more lbs in there but back felt a tad sketchy so I shut it down
snatch grip DL
205x3x5
bb lunges
75x3x10/side
leg raises
ME upper
CGBP touch and go
240x1
255x1
275x1
false grip narrowish grip bp
225x3x5
meadows row w/ t-bar machine
45x3x10
shoulder machine
bicep machine
DE upper
bp w/ minis
115x12x3
tried the controlled drop, catch, explode up and it did feel explosive as hell
press
135x4x5
135x3
too much weight for the 45s rest interval
supinated chins
2x10
1x7
just like w/ pronated ones, go just over eyes, that top portion just irritates your RC w/out much benefit
changes per Hedlesky article on Lift:
*once a week work up to a 6-10RM but have a little volume working up to it somewhat like a 5/3/1 working set
*other day just work in 30-40 reps
ME lower
narrow low box squat (3 aerobics steps plus platform)
275x1
300x1
330x1 5lb PR
340x1 15lb PR
arched back 50lb chain GM
115x3x12
db lunges
3x10/side
holding foam roller between legs leg raises
5x15 30s rest
ME upper
short pause light touch 2-board
255x1
280x1
300x1 it was a strain, but it went up quick without deterioration in form
EZ bar pullover to triceps ext.
60x12
70x2x12
smith machine rows
135x3x12
shoulder machine
biceps machine
DE lower (WITH NEW SQUAT SHOES!!!)
low box squat w/ light bands
165x10x2
deadlift w/ light band
315x8x1
front squats shoulder width stance to parallel
155x5
175x5
195x9
DE upper
bp w/ doubled minis
135x9x3
first rep was always explosive, then got less so each preceding rep
standing press
105x5
125x5
145x8
supinated pull ups to eyes just above bar
3x10
triceps ext. for pump and recovery
ME lower
front squat w/ 50lb chains
200x1
235x1
260x1 5lb
275xmiss lost momentum and leg drive
Arched back GM w/ 50lb chains
125x3x10
db bulgarian split squats
15/handx3x12
hanging leg raise squeezing foam roller
5x15 w/ 30s rest
how are your new squat shoes treating you?