10/2/16
It just feels… right… to have ME bench days on Sundays again. It’s been an old habit of mine before even my freshman year to have them on this day
ME bench
dead bench (off #10 pin encase I forget)
135X3
185X3
225X3
255X3
275X3
295X3 easy, 15 pound PR not sure if I fucked up something or if I am just that much stronger. The bar starts an inch off my chest like before, so it should be right
315X2, barely missed a third rep, I even got it off the pins, would’ve been crazy if I got it
close grip feet off bench press
225X3 literally felt like an empty bar, it surprised me
260X5 for 3 sets, almost effortless, was many times easier than when I did 255 for the same reps/sets
fat grip chin ups
bwX13
bwX8
bwX8
mini band rack walks, need to add a micro mini I think
3 sets
overhead tricep extensions
45X40, just to get some blood flowing, might do some bicep pump work tomorrow
DE deadlift day, was really cut short and low on time so just did 300X3 for 8 sets
ME bench day:
comp grip bench (TnG) against 50 pounds of chains
45X5
135X5
185X3
225X3
275X3
295X1
315X1
330X1
340X0
then later that day
overhead press
135X13
135X11
135X10
tricep extensions
135X4
135X3
135X2
one arm pull up practice, just some singles
like 60 reps of band pull aparts
plate curls
then extra workout 10/6/16
pec deck
90X25
90X18
90X14
90X12
tons of face pulls
hammer curls
Basically just a ton of volume on accessories to even out the fact that basically all I did for six weeks was competition bench, and also because I had time in the gym one day and didn’t have any real work to do.
Pissed that I’ve been sick since Thursday-Friday. Depending on how I feel I might do a really stubborn max effort squat on some exercise I can’t hurt myself on that I won’t care if I suck at like front box squats.
pull ups
3 sets of fat guy running off of shitty undernourishment and lack of air
Welp, I am back. Front box squats were a mistake, my knees and ankles are really pissed off at me and I got a little bit of burning pain in my back after the adrenaline wore out. It doesn’t seem to have done anything lasting though, and I now know of another ME exercise to never do again. I am going to do the rest of my back and ab work this morning during my strength and conditioning class.
Still sick, but life can’t stop every time you get the sniffles, or strep. Going to go to the doc later today to get some antibiotics make sure this doesn’t progress to pneumonia. I am annoyed that the hurricane stopped me from seeing a doc this past weekend.
Hey, the front squats to box are serious fucking shit. Definitely a lot harder than I thought and I am very excited to see myself get stronger on them because I think they will end up paying dividends for my reg front squat. Get healthy man!
Conventional deadlifts
455x1 beltless
475x0 got it to my shins
Took shoes off and put on belt
495x1 easy, tied PR
520x0 got it to my shins, thought I wasn’t tight enough so reset and got it to right belong knees
520x0
Hip thrusts
225x12
225x6 for 3 sets
dB leg curls
60x9
40x15
40x15
Back extensions
100x6
100x5
100x3
I definitely could’ve hit a PR, but was shooting too high. My glutes (especially) and hamstrings could use some work.
Thanks. I’ve actually started to like using a belt for that small X amount of pounds I get from it (I’d love to not have to wear shoes in competition though). I gained about 10 pounds so I went a notch looser, and it actually felt good.
Max effort bench
3 second pause bench
45X5
135X5
185X5
225X3
255X3
275X3
295X2
315X1
335X1 10 pound PR over last one, this time I actually kept everything on the bench instead of my hips rising on 325
dips
80X8
80X6
80X5
lat pull downs
200X15
200X10
200X9
DB one arm upright rows
55X10 per side
55X6 per side
55X5 per side
10/20/16
DE deadlift day
335X3 for 8 sets against a pair of chains
Injured my back a bit. Irritated it the night before doing stupid shit at a powerpuff football game. It is still angry, but I am going to get some rehab work in tomorrow, and do some volume for my legs and hips on some exercises that can’t irritate my back anymore. It feels like I need to stretch my hips and roll my obliques.
Sometime during the weekend I did the rest of the accessory work, just volume with bulgarian split squats, DB swings, and abs followed by reverse crunches (few sets until it stopped feeling good). I opted out of my bench workout because it was DE work which meant I was going to be arching a ton for several sets before even getting to supplemental/accessory work. Seems to have worked out because:
10/24/16
Max effort squat/deadlift day
beltess high bar 3 second pause squat
45X5
135X3
185X3
225X3
275X3
315X3
365X5, +2 rep PR, projected max is 430 which is crazy if it is, because that is 5 pounds off of what I hit without a belt in competition
glute ham raise with foot rest inclined all the way
bwX5
bwX3
bwX2
calves
4 plates per sideX12
4plates per sideX15 to failure
4 plates per sideX5
4plates per sideX5, drop a plate 12 drop a plate 10
Going to do hip thrusts and some time of ab (whatever doesn’t irritate my back) work later.
Some highlights: 5.1 40 yard dash, 445 beltless squat (10 pound PR, was a lot cleaner, and quicker than the adrenaline fueled atrocity that 435 was), 140 pound kneeling jump, 465 beltless sumo deadlift (20 or 30 pound PR from belted max? Sumo always stays on par with my belted squat). Apparently I screwed up with dead bench last time, used #10 when #9 is what I started with. Hit a 2 rep PR on 285 for 285X5 after missing too many attempts and wondering why I was lifting like shit. Hit 135X8 on tricep extensions which I thought was cool. 275X3X3 close grip larsen presses.
Meet is on the 19th, so at this point I just have to make sure I don’t do anything to give myself a shitty day. I am itching for this meet. Looking to get 315, 345, and either 360 or 365 on the bench depending on how 345 feels. 405, 455, 475 on the deadlift. Running a bit light right now, but the strength is still there so free wilks I guess?