9/19/10
Chest supported BB rows
Barx10
135x10
185x8
235 3x5
Camber Bar curls
Barx10
65x8
115 3x6
Wide grip pull ups
BW 3x10
Underhand BB row
135 3x15
Underhand Pull ups
BW 3x8
Hiking around the farm for about an hour.
I didnâ??t pull on the 18th and used chest supported rows here because Iâ??ve had a little twinge in my lower back for a few days from long existing issues.
I do have some video of the squat session but haven’t gotten it off the camera yet.
Squat video:
Shows some of my 455 singles and then the wrapped sets.
I need to get a mirror up or something so I can see depth.
I new I cut my last unwrapped single way high, but thought I was a little deeper on the wrapped sets.
What do you guys think? good enough for the SPF?
This is the first rep of 475.
^drop it just a tad more and you are golden
Anyone got any tips on some depth detection setup? some sort of string or something to get you to depth?
9/21/10
rev band bench med (high, still taking off some weight at the top)
225 x 10
315 x 5
405 x 2
455 x 1
475 x 1
495 x 1
regular bench
315 x 11
just wanted to see where i was on 315. that ties a pr. might could have squeezed out one more, probably could have had a couple more if i’d done this first. here soon i may give this another go while fresh to set a new 315 for reps pr. one thing i’ve really noticed watching the vids is that my reps arent as slow as they seem while i’m lifting.
strict military with fat gripz
barx10
135x5
185 3x5
Hs incline
4plates (total) x12
6plates x10,9,6
LF shoulder press drop set
150x10
120x8
90x5
60x6
30x10 (at this point i couldnt lock out my arms with no weight)
trunk rotation machine
4 sets of 10 on each side
this was a good hard workout.
in nebraska today. will post the bench video when i get home.
Bench vid.
weights:
455
475
495
315
9/24/10
Squat
135x5
225x3
315x1
405x1 add belt
455x1 add wraps
505x1 (ties a PR)
525x0
505 felt light. I got anxious and didn’t rest long enough before trying 525.
Front squat
135x20 because I felt like it
leg extension
135 3x12
negative NGHR
3x5
Overall a pretty good session. I’d been on planes all day traveling and didn’t feel great going into the session, but squats felt good.
Squat vid starts at 225 BTW.
Edit: I also forgot I did some high rep calf work at the end of the workout yesterday.
9/25/10
BB Rows
barx10
135x10
Wide grip pull ups
BW x 10
+45x5
+70 3x3
English BB Rows (with some body English)
225x5
275x5
325 3x3
I normally do my rowing movements pretty strict, but watching H4M and Meat and other strong guys do the really heavy non-strict rows, I thought I’d give it a try. I’m not very good at it yet.
Camber Bar curls
Barx10
65x5
115 3x6
Underhand BB rows
225 3x6
Underhand pull ups
BW 3x10
9/26/10
Stone carry around house
overhead x 1
in front x 1
right shoulder x 1
left shoulder x 1
overhead x 1
Overhead sucks. The faster you go the harder it is to balance, the slower you go the longer it takes.
9/27/10
rev band bench light bands (same high attachment)
135x5
225x5
315x3
405x1
455x1
475x1 happy with this one
close grip bench
315 3x5
strict military press with fat gripz
135x5
185x3
205x4 (this is only one rep less than my pr without the fat gripz and without frying my tricepts first. my pressing is going great while losing weight. 228 this morning.)
db lateral raise
30s 3x10
boobie blaster 195 3x12
LF shoulder press
150 3x12
[quote]DoubleDuce wrote:
Anyone got any tips on some depth detection setup? some sort of string or something to get you to depth?[/quote]
I would stretch a duel-handled band around the back of a power rack and “lock” the handles together to hold the band taut. I’m sure a string or jumprope or something would work just as well. I’d set it to the height I needed then squat until I felt it on my hams. I’d usually try to get a little deeper than that to be safe, then pop back up. Worked for me.
Thanks WF for the suggestion. I’ll start experimenting with some setups. The only thing I’m worried about is having something that’s too ridged and throws me off balance in the hole.
I just wanted to get on here and brag about my fiance. I’ve had her training an dieting for the wedding for the past few months leading up to the wedding. She had her last real weigh in yesterday (she has her final dress fitting today) and she’s lost a total of exactly 20 pounds while getting much stronger.
And no, there will be no pictures because I’m the jealous type and I’d have to hack into T-Nation, find all the IP addresses that saw the pictures, locate the addresses by hacking into the FBI and CIA mainframes, hunt you all down and visit each of you late at night. It would just get really messy.
[quote]DoubleDuce wrote:
Thanks WF for the suggestion. I’ll start experimenting with some setups. The only thing I’m worried about is having something that’s too ridged and throws me off balance in the hole.
I just wanted to get on here and brag about my fiance. I’ve had her training an dieting for the wedding for the past few months leading up to the wedding. She had her last real weigh in yesterday (she has her final dress fitting today) and she’s lost a total of exactly 20 pounds while getting much stronger.
And no, there will be no pictures because I’m the jealous type and I’d have to hack into T-Nation, find all the IP addresses that saw the pictures, locate the addresses by hacking into the FBI and CIA mainframes, hunt you all down and visit each of you late at night. It would just get really messy.
[/quote]
[quote]DoubleDuce wrote:
Thanks WF for the suggestion. I’ll start experimenting with some setups. The only thing I’m worried about is having something that’s too ridged and throws me off balance in the hole.
I just wanted to get on here and brag about my fiance. I’ve had her training an dieting for the wedding for the past few months leading up to the wedding. She had her last real weigh in yesterday (she has her final dress fitting today) and she’s lost a total of exactly 20 pounds while getting much stronger.
And no, there will be no pictures because I’m the jealous type and I’d have to hack into T-Nation, find all the IP addresses that saw the pictures, locate the addresses by hacking into the FBI and CIA mainframes, hunt you all down and visit each of you late at night. It would just get really messy.
[/quote]
The band [not an efs band, just a cheap one you get at a sporting goods store] worked well for me. It holds taut but gives when you apply pressure. I also felt like it helped me really focus on sitting back. Worth looking into I reckon. Oh, congrats to you and your girl.
Went to test out my deadlift before I went on vacation and missed 575 just below my knee twice. So, I’ve lost a little on my dead, but I was 227 this morning down 1 more pound. I’m going to get back into some serious deadlift training when I get back. It’s funny that I haven’t lost any strength on squat or bench (maybe even gained some) but my dead has gone down. Of course, I haven’t done much deadlifting recently, so I’m sure that’s part of it.
So, back from my honeymoon. I did no real training just lots of hiking and such. Ate what I wanted when I wanted it. Came back a pound or 2 lighter. Weighed in at 225 this morning.
I’m starting a “Dr squat” training cycle. Did day 1 on 10/9/10
Bench
Barx10
135x5
225x3
315x2
345 3x3 (was supposed to be 5x3 but I was on me rickety bench at home and it was tough so I had to drop the weight a little the last 2 sets)
335 2x3
Squat
Barx5
135x5
225x3
315x2 +belt
415 5x2 +knee sleeves
That was all I had time for and it was enough without accessory movements after the layoff. Pretty sore yesterday.
10/11
DL
barx5
135x5
225x3
315x2
405x1 add belt
445 5x3
LF row
255 3x5
Wide grip pull up
BW x 8,6,5
Camber bar curl
70 3x5
