Wed 9-17-08
Trap Bar deadlift
135x5, 155x5, 185x5, 205x5, 225x5
1 Leg squats from a box 2x6
Facepulls
3x10 100
1/2 Kneeling Cable chop
2x10,10 80
I think you should be doing lifts that really help your muscles. Stick to a basic program till you hit a 400 squat, and 300 bench. All these diffrent lifts at your strength doesnt seem to be worth it rite now.
Fri 9-19-08
3 Board Press
225x3, 230x2+1, 225x3, 205x5
CSR
2x8 125, 3x6 125
1 Arm DB Incline
1x7,7 (65,70), 70x6,6 70x5,5 70x6,6
Standing 1 Arm Cable row
4x8 120
Reverse Curl
85x7, 2x6 85
Big 3 - Thanks for reading my log, and throwing a post out there, you are actually the first to comment on my log thus far. Could you elaborate a little more on what you might recommend?
Besides the band speed benchs (which i probably don’t need yet) i think everything else is basically just a heavy compound movement (Bench variation, Pullups, Chest Supported Rows, DB Bench variation, Trap bar deads).
Obviously i would like to be squating again, but my mobility and other imbalances are forcing me to take a step backwards to try to correct things before moving forward. Thanks again for your thoughts.
The board presses are fine, but just stick to doing regular deadlifts, and once ur sble to squats. Close grip bench and military are your best friends at ur strength IMO.
Mon 9-22-08
Speed Bench
5x3 135
Pullups (@189)
25x4, 50x4, 25x4
DB Floorpress
95x6, 95x5, 90x7
Cable row
3x8 170
Facepull
2x10 100
Palloff Press
2x10 60
Trap Bar Deadlift
135x5, 165x5, 185x5, 195x5, 205x5
Deload week here, so i dropped the volume, but kept the intensity up. Hit a PR with the 50x4 Pullups, and added a rep on Floorpresses from last week too. Trap bar deads felt ok, but i am still trying to take it real slow with those.
Fri 9/26/08
Bench
185x5, 195x5, 205x5
CSR
115x8, 2x6 125, 1x5 135
1 Arm alternating Incline DB
70x7, 70x6, 70x7 (regular incline on last set)
Standing 1 Arm cable row
3x10 110
Palloff Iso hold
3x3 35
Trap bar deadlift
135x5, 155x5, 185x5
Jump Rope
4x45s work, 1min rest