07/31
Heavy Squat
SSB plus orange bands and 80# of chains 4x2 335
Buffalo bar good mornings off chains 3x6 315
GHR 3xmax plus 1 set of 45 degree hyper to failure ( 18,18,14, 32 )
Fat Bar double Overhand Deadlift 260x1
Abs
08/01
Heavy Bench
Due to shoulder being beat up I threw on a metal catapult with the shoulder saver.
235 4x2 plus 160 in chains CG bench
Rear delt destroyer. 60, 30, 15
6 way shoulder raise 10lbs 3x10
Split stance cable lat row 3x10 each side ( more for activation than anything )
Neutral grip pullups 4x8
Wide Grip Swiss bar row 4x8 180
Reverse cable ez curl superset overhead rope extensions 3x15 70/120
Been deloading all week.
Foam rolling, stretching, etc.
New phase starts Monday for meet prep. Oct 31st RPS meet in Columbus OH
Monday (medium intensity main, medium volume accessory)
Squat 3x3 (5 second negative, use bands) 250 plus 100lbs of band tension
RDL?s 6x6 (3 second negative, explode up as fast as possible, use chains) 185 + 120 in chains
GHR 3xMax 17,14,13
Walking Dumbbell Lunges 4x10 each leg 50lbs each hand
Landmines 3x12 each side 35
Medium Intensity bench day
Warmup/Prehab
Bench into double red minis 165 3x3 could of gone slightly heavier but these were pretty explosive and more “medium” intensity versus higher.
CG incline press 165 6x6
Wide grip lat pulldowns 4x10 140lbs
My recovery the past few days has been shit so I stopped there. I really need to get my shoulder looked at too. I’m afraid something is torn.
[quote]corstijeir wrote:
My recovery the past few days has been shit so I stopped there. I really need to get my shoulder looked at too. I’m afraid something is torn.
[/quote]
Sooner taken care of sooner back at it and out of your mind. Torn or maybe a spur… Good luck to ya
[quote]scoots2 wrote:
[quote]corstijeir wrote:
My recovery the past few days has been shit so I stopped there. I really need to get my shoulder looked at too. I’m afraid something is torn.
[/quote]
Sooner taken care of sooner back at it and out of your mind. Torn or maybe a spur… Good luck to ya[/quote]
Just crazy inflammation and need a medrol pack it seems. Wee! Should get this taken care of. It’s actually been a lot better and Saturdays pressing went great.
Heavy Squat day
Cambered bar front squats 295 3x2 against triple mini red bands ( holy hell did these suck )
These unfortunately took all of my energy and I was not able to deadlift worth a damn after, 455 for a double and shut it down, hit some abs then left to go eat.
Heavy Bench Day
Cambered bar bench
230 3x2 other than being unstable as hell at lockout everything felt great.
HS Incline Bench 6x6 115
Neutral Grip Pullups 3xMax ( 8,6,6 )
Spud Strap Cable Rows 3x8 140
Band Pull A Parts 4x25 red band
Medium Intensity Squat day
Squat into black bands 5 second eccentric 270 3x3 these felt really snappy and speed was good
RDL?s 6x6 3 second negative 225 + 6 chains
GHR 3xMax
Walking Dumbbell Lunges 4x10 each leg 50lbs
Landmines 3x12 each side 30
Medium Intensity Bench day
Prehab/mobility
170 3x3 into double mini red bands 5 second eccentric
Incline CG press 175 6x6 pause on chest
Wide Grip Lat pulldown 4x10 140lbs
I was feeling very shitty and just shut it down there to make sure I’d recover for Fridays training.
Speed felt good on the bench press, really starting to feel my groove again benching.
[quote]corstijeir wrote:
405 deadlifts plus 120 in chains and forward pulling orange bands
[/quote]
Why forward pulling ?
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
405 deadlifts plus 120 in chains and forward pulling orange bands
[/quote]
Why forward pulling ? [/quote]
Forward pulling bands force you to lock the bar in close with your lats and keep your torso upright. If you’ve ever had the bar get out in front of you when pulling you’d notice how terrible it is to recover from that.
This helps reinforce some good technique by making the movement very difficult forcing you to improve your technique or die.
08/21 Heavy Squat day
350 3x2 Cambered bar front squats ( holy shit death in a bottle )
505 3x2 sumo deadlifts ( probably could of pushed these a bit harder but my recovery has been shit lately so i wanted to stay on top )
230 reverse hyper 4x15
Cable ab crunches
We had two lovely ladies come in from out of town to train at the gym so a few of us took them out to dinner after. Met through numerous EliteFTS events.
08/22 Heavy Bench Day
240 Cambered bar bench press 3x2
110 per side HS incline press 6x6
Neutral pullups 3 x max 8,5,6
Wide grip lat pull downs 4x10 160
Lat Station Rope tricep extensions 2x15 60
Overall a good training day. Bench felt pretty solid, very happy with how it’s going.
Ate a few donuts after. Was sitting at 193 this morning. Should slowly start dropping back down into the 186-188 range over the next few weeks as the meet gets closer just to make the water cut a bit easier.
[quote]corstijeir wrote:
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
405 deadlifts plus 120 in chains and forward pulling orange bands
[/quote]
Why forward pulling ? [/quote]
Forward pulling bands force you to lock the bar in close with your lats and keep your torso upright. If you’ve ever had the bar get out in front of you when pulling you’d notice how terrible it is to recover from that.
This helps reinforce some good technique by making the movement very difficult forcing you to improve your technique or die.[/quote]
Makes sense. Something you would recommend?
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
405 deadlifts plus 120 in chains and forward pulling orange bands
[/quote]
Why forward pulling ? [/quote]
Forward pulling bands force you to lock the bar in close with your lats and keep your torso upright. If you’ve ever had the bar get out in front of you when pulling you’d notice how terrible it is to recover from that.
This helps reinforce some good technique by making the movement very difficult forcing you to improve your technique or die.[/quote]
Makes sense. Something you would recommend?[/quote]
They are definitely useful I would probably run them in a 3-4 week wave trying to establish some volume with them. Overall I liked them but as with anything they are just a tool and probably shouldn’t be over used.
[quote]corstijeir wrote:
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
405 deadlifts plus 120 in chains and forward pulling orange bands
[/quote]
Why forward pulling ? [/quote]
Forward pulling bands force you to lock the bar in close with your lats and keep your torso upright. If you’ve ever had the bar get out in front of you when pulling you’d notice how terrible it is to recover from that.
This helps reinforce some good technique by making the movement very difficult forcing you to improve your technique or die.[/quote]
Makes sense. Something you would recommend?[/quote]
They are definitely useful I would probably run them in a 3-4 week wave trying to establish some volume with them. Overall I liked them but as with anything they are just a tool and probably shouldn’t be over used.[/quote]
Decided to give it a try during today’s workout. Haven’t quite decided just yet what to think but I’m definitely going to give them a try more before making up my mind completely. Leaning towards liking them though.
I got single rep on vid before the camera when out, which I’ll upload to my log. Swing by and give me some pointers will ya.
Medium Intensity Squat Day
3x3 290 + 80 in chains 3 count pause at bottom.
6x6 275 + 80 in chains wide stance RDL
4x12 20lb laying leg curl 3s negative explosive contraction at bottom
5x15 315 leg press 90s rest
150 yard farmers walk 90lbs per hand
Tuesday
Foam roll, stretch, chit chat, recover, stair mill for 20 minutes
Wednesday Medium Intensity Bench Day
3x3 185 + 60 in chains 3 count pause at bottom without relaxing
6x6 CG floor press 205
4x10 140 Wide Grip Lat pulldowns 1s contraction at bottom
4x10 100 D handle kneeling split stance cable rows 1s contraction
Heavy Squat day
3x2 450 spider bar squats
6x6 SSB good mornings with 225
4x12 45 degree hyper deadlifts keeping a straight back. 60lbs each hand
Reverse plank 3x Max time
Heavy Bench Day
3x2 325 catapault bench, could not go heavier for some reason, oh well there’s next week
6x6 HS wide iso chest 3 plates per side
5x Max wide grip pullups 7, 6,6,4,4
4x12 cable pull overs 50lbs
4x25 band pull aparts palms up