8/21/10
Got in my new set short bands and wanted to give them a try. So I tried doing them with squats, probably won’t do it again.
I was taking a trip this weekend so I got up early and didn’t have much time before I had to hit the road.
Band Squat Short med
bar x5
135x5
225x5
315 5x2
Hit the end of the tape during the workout, so I didn’t record all the sets
Leg extension drop set
180x12
135x12
90x10
45x15
.
8/23/10
Bench
bar x10
135x10
225x5
275x5
325x8
CGBP
275 3x5
Incline db fly
55s 3x5
Lateral raise
25 pound plates 5x8
Been slacking on my conditioning. Going to try to get some in later today. Still been foam rolling and stretching before each workout and working on my grip almost every day.
8/24/10
push mowing x an hour
8/25/10
I’ve decided to recombine my squat and DL days. But Iâ??m going to focus on squatting and bringing up my quad strength. Iâ??ll stick to some lighter DL work for warm up.
Short Band DL with light bands
Bar x5
135x5
225 8x2
Front squat
135x5
225x4,3,3,3,5,5
The first set felt really heavy so I backed off to 3 reps, and that ended up starting to feel light so I went to 5 reps on the last sets.
Single leg BW calf raise
1x100 each leg
Reverse BW calf raise
1x120
Didn’t video anything.
I cant see a thing in this helmet
8/27/10
Hill sprints walk down, sprint up x5 (non-stop)
8/28/10
Pull ups wide grip
bw x5
+45 4x5
Camber Bar Curls
105 3x8
DB rows
105 3x15
Alternating plate hammer curls
25s 3x20 (10 each arm)
Then I walked around a flea marked for about 2 hours in the afternoon.
8/30/10
Bench
Bar x 10
135x5
225x5
275x3
325x2
365x5 PR+1 rep
Incline bench
255 3x6
LF shoulder press
130 3x15
DB lateral raise
30s 5x10
LF pec deck
195 3x10
It was a really good session. Bench lockout was uneven especially on the last rep. For some reason my tris got ridiculously pumped.
Planning on ramping up to a shot at 405 in a couple weeks on bench, then back to band work.
Nice bench PR. I’d think 405 would be in the bag with the way you pushed through 365 for 5.
Looks like you had to tell the spotter a couple of times to keep his hands off the bar, lol.
[quote]novaeer wrote:
Nice bench PR. I’d think 405 would be in the bag with the way you pushed through 365 for 5.
Looks like you had to tell the spotter a couple of times to keep his hands off the bar, lol. [/quote]
I hate it when spotters touch the bar. You either keep your hands off it, or grab it and re-rack it. The in between “I’m going to put my hands on it while shouting “it’s all you bro”” pisses me off. That said, an off balance uneven lockout like that would make most spotters touch the bar. In that light the kid did a good job. He’s one of the guys I like to get to spot me.
The funny part is the guy standing behind the next bench over doing this weird upright row/curl while a guy in bench press position spotted him using 185. When I see things like that I generally try to let them catch me laughing at them. But maybe I’m just an ass.
[quote]DoubleDuce wrote:
I hate it when spotters touch the bar. You either keep your hands off it, or grab it and re-rack it. The in between “I’m going to put my hands on it while shouting “it’s all you bro”” pisses me off. That said, an off balance uneven lockout like that would make most spotters touch the bar. In that light the kid did a good job. He’s one of the guys I like to get to spot me.
The funny part is the guy standing behind the next bench over doing this weird upright row/curl while a guy in bench press position spotted him using 185. When I see things like that I generally try to let them catch me laughing at them. But maybe I’m just an ass.[/quote]
The basic rule I had was if the bar started to go back down, then you can grab it. Otherwise, they were instructed not to put their mitts on it until I was ready to re-rack the bar. One that’s even worse is the two finger per hand spotting method. Unless those fingers are attached to Superman or the Hulk don’t even try it.
You’re a strong sumbitch. Your dogs are cool too. And your beard is pretty solid. Well played all around sir.
Thanks.
I don’t know why people don’t believe me when I tell them a beard ads 20 pounds to all your lifts.
Do you lose potential strength based on patchiness of said beard? If so I’ll just stick to my soul patch, or maybe grow a chin strap.
[quote]WhiteFlash wrote:
Do you lose potential strength based on patchiness of said beard? If so I’ll just stick to my soul patch, or maybe grow a chin strap.[/quote]
There is debate on this issue. Some guys seem to pull off the patchy rugged bum beard, others have less success. In person mine has some patchiness.
I’ll try the rugged 5 o’clock shadow. If I can get 8-10lbs on my lifts I’ll declare it a success. I’ll post back with my results.
Behold the power of the Beard.
I’m getting some gray hairs in mine, I’m interested to see what effect it has on my total.
Got 13 reps yesterday on my heavy grips 200. Time to order the 250.
