Bench—barx30, 135x8/8, 225x5/5, 315x1, added 3Bd 405x1, added shirt took away boards 495x1 (almost touch), 545x3x1 touch
shirt was jacked a little more this week
thats it. I had a long day at the Glazier Football clinic in Bmore and my dog had been locked up for most of the day so I just hit my shirt work and rolled. Was very happy with the 3 singles w/545…my arms are all beat to shit and ugly looking now but the lifts were good! Still not full potential cuz i can get in my shirt in less than a minute by myself and out of it in less than 20 seconds. lol, not giving me what it could
Deads—135x4x5, 225x2x3, 315x2x2, 405x1/1, 495x1, 585x1, added suit 635x1
single ply metal viking deadlifter
SLDL—3x8—315
no belt
GHRs—3x8—@ BW = 282
prisoner style
Rev Hyper—3x10—3plates +25/side
Seated Calf Raises—2plx20, 3plx20, 4plx15/12
KB Side Bends—4x12/side—24kg
635 was ugly as shit. suit made me have hard time getting set and I rushed and pulled it with my shoulders way too over the bar causing me to round over pretty bad and make the lift much harder than it should’ve been. Also had to throw in a hitch at the top because the bar stopped and stuck on my sweaty ass thigh. Can’t do that at the meet or I’ll be fucked. wanted to work to 650 but decided that bad pull was enough for the night. will post link for the craptastic pull
Bench—barx50, 135x8/8, 225x5/5, added slingshot 315x19
stalled out about 3" from lockout on the last one
Smith Machine JMs—135x4x10, 185x2x8
feel better than normal free weights, no pain in shoulder or elbows
T-Bar Rows—1plx10, 2plx10, 3plx4x12
Upper Back Bent Row—135x4x10
I hold the plates and not the bar, bend over, and rear delt fly the bar to my chest like a super high bent row
I think I can only do these because of my height, short guys in group can’t do it
JMs Ladder Burnout—5x10 @ BW
in smith machine and lower the bar every 10 reps till im at the bottom
Standing Ab Wheel—3x5 @ BW
got the wheel to top of head now, ROM slowly getting better
Concentration Curl—12/10/8 each arm
holding a 25lb plate
Bench—barx30, 135x8/8, 225x5/3, 275x1, 315x6x1, comp grip holds 405x5secs, 495x5secs, 585x5secs, 655x6secs
all without a shirt, prolly should’ve used the shirt. 655 was suppose to be for 10 but i felt my right tri starting to give so we racked it
Squat—barx8/8, 155x5/5, 265x3/3, 355x2/2, 465x1, added suit straps down 555x2, 645x1/1, added light knee wraps 715x1/1, 735x1
put 715 on the money and 735 deep in the hole, metal ace
Dimel Deads—135x20, 3x20—225
Belt Squat—3x8—2pl/side
done. Last heavy squat day before competition. I will have a speed day on thursday and a less volume speed day next monday and that will be it until the March 2 meet. Felt good today and weights felt light
Bench—barx30, 135x8/8, 225x5/5, 315x3, added 3Bd 405x1, added shirt 2Bd 495x2/1, 545x2/1, 585x0
was having shirt and form issues all night
Cable Tri Pushdown----100x20, 150x3x20
Face Pull—3x20—100lbs
thats all. Had the strength to do the 585 but I was having technique issues in the shirt and fitting issues. Decided not to try it again and just shut it down. still had an ok night. Time to recover and get ready for next saturday. tonight wasn’t going to make me any stronger. Getting in a suana tomorrow and then going for a message. Got some light stuff scheduled for next week on mon/tues/thurs and then it’s go time.
Well, I completely shit the bed at that meet. Bombed out in the squats and made a fool of myself. Warmups went fine and weights were moving. Last warm up was with 655 and straps down it was about 2" high and fast. Decided to open at 715 to make sure I would get down. Best training was 725 and that was perfect so I figured 715 was a go. 1st attempt, I can out of the hole, knees went forward, I good morning it and knees caved in. 2nd attempt, didn’t open my knees soon enough making it difficult to get in the hole, red lights for being to high. 3rd attempt got on the hole and had nothing and got stapled. Restrategizing now
Axel Band Bench—barx5, 145x5, 185x5, 235x5, 275x3, 255x5 doubled mini bands
Axel Floor Press—145x3, 185x3, 235x3, 275x3, 325x2x3, 275x7
close grip
Axel Floor Row—185x10, 235x3x10
used straps
Cable Upright Row—5x15—100lbs
used rope attachment
Hammer Incline BN—1pl/side x 12 rounds
left/right/both = 1 round
Hanging Leg Raises—3x5 @ 284 BW
toes touch bar
back to the drawing board and am going to lower the intensity and up the volume here. just learned of a meet at my gym that is a push/pull in late May that will either be raw or single ply and I’m def doing that to get some confidence back which I desperatly need. Planning on still smashing the fuck out of weights and getting strong as fucking possible. felt i should’ve gotten the 5 reps w/the Axel band bench but I haven’t fucked with that lift in over a year. It’ll come back.
[quote]Drake37 wrote:
Good luck in may. You know how to fix it. It’ll come.[/quote]
appreciate it. I drank my sadness and anger away and spent most of sunday going over video flaws and my training plan from the past 3 months, figuring out what worked and what didn’t. Hopefully I can fix what when wrong. Prolly going to do this raw or loose single ply so the confidence will definitely be there