8/4/13
Military Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 150
1 x 3 x 170
1 x 7 x 180
Kroc Rows
4 x 15 x 100
Seated Pulls
4 x 10
Side Raises
4 x 10 x 35
Dumbbell Curls
4 x 10 x 45
Preacher Curls
4 x 10 x 40
Rope Curls
4 x 12
I normally hit triceps on military press day. My routine was a bit messed up this week, and I benched yesterday. So as to not tire out my triceps I threw some bicep movements in. I’m coming up on a much needed deload week.
8/7/13
5/3/1 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 1 x 315
1 x 5 x 400
1 x 3 x 440
1 x 4 x 485
Narrow Stance Squats (ass to the floor, or as close as I could get):
1 x 10 x 135
1 x 10 x 185
1 x 10 x 225
1 x 10 x 275
Leg Extensions:
6 x 12
The great thing about T Nation is the ideas you get from other people. I think it was Gorillavanilla who I saw did narrow stance squats a while back. I decided to give it a shot today. I normally hit front squats after my squat workout. The switch was nice, and I think I’ll try it more often now that I know what it feels like.
8/8/13
Deload Bench:
2 x 10 x 135
1 x 5 x 165
1 x 5 x 205
1 x 5 x 225
Low Cable Crossover:
4 x 12
Lift Flies:
4 x 10 x 35
Dips:
4 x 12
Svend Press:
4 x 50 x 20
Very light today. I worked on getting loose and stretching. Now for a few days off out of town with the family to truly deload.
I love these narrow stance squats. Seems to be like narrow grip benching where the shoulders get a break. The narrow stance squats are giving my hips a break and have given my injured a hammy some rest while still working. Glad to see you liking them and giving them a chance.
Totally agree with GV. They’ve helped me in a similar regard. Really nice work in here, Crippler. Those 485’s are beastly!
8/12/13
Thanks guys. I’ll continue to work them on.
I just purchased a Sumo King DL suit from Metal. I DL sumo due to some past back issues. Plus, I’m just more comfortable. Anyway I decided to give the suit a try today.
Half Suited:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315
Full Suited:
1 x 1 x 405
1 x 1 x 425
1 x 1 x 455
1 x 1 x 475
1 x 1 x 505
1 x 1 x 540
I missed the 540 attempt. I’m pretty sure I should be able to nail it. I attempted two hours into my workout, and after a bunch of sets. The new suit feels different from my Inzer suit. I think it’s going to pay off. I go back to raw training, however, next week.
8/12/13
Thanks guys. I’ll continue to work them on.
I just purchased a Sumo King DL suit from Metal. I DL sumo due to some past back issues. Plus, I’m just more comfortable. Anyway I decided to give the suit a try today.
Half Suited:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315
Full Suited:
1 x 1 x 405
1 x 1 x 425
1 x 1 x 455
1 x 1 x 475
1 x 1 x 505
1 x 1 x 540
I missed the 540 attempt. I’m pretty sure I should be able to nail it. I attempted two hours into my workout, and after a bunch of sets. The new suit feels different from my Inzer suit. I think it’s going to pay off. I go back to raw training, however, next week.
8/13/13
Deload Military Press:
1 x 10 x 45
2 x 10 x 65
1 x 5 x 96
1 x 5 x 115
1 x 5 x 125
Side Raises:
4 x 10 x 35
Front Raises:
4 x 10 x 40
Seated Pulls:
4 x 12
One Arm Extensions:
4 x 10 x 30
Rope Pull Downs:
4 x 12
Light and easy. I just got the blood flowing. I’ll be off for a couple of days, and then I’ll kick it up again. The body should feel rested, since I’ll just have had two training sessions in seven days.
8/16/13
5/5/5 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 5 x 245
1 x 5 x 270
1 x 5 x 305
Dumbbell Press:
4 x 10 x 100
Hammer Strength Incline:
4 x 10
Svend Press:
4 x 20 x 50
Band Flies:
4 x 20
Yet another reminder that 5/5/5 day is hard. Nothing like jumping on the money set and already feeling a pump. In the end it is a good set up for the rest of the cycle.
What is the Svend Press?
GV, svend press is something I read about a while ago. I guess I guy named Svend started doing it. It’s really not a powerlifting movement, but its something I’ve been doing at the end of my chest days to fully exhaust my pecs. You grab two 10 pound plates and hold them together at your chest. You then press all the way out, maintaining pressure on the plates. Then bring them back to your chest. To make it more difficult you can put a five between the two plates. If you’re really strong use two 25 pound plates.
Like I said I use it to exhaust my pecs , while keeping my shoulders safe.
8/17/13
5/5/5 Squats
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 1 x 315
1 x 5 x 370
1 x 5 x 420
1 x 7 x 460
Narrow Stance
1 x 10 x 225
1 x 10 x 275
1 x 10 x 295
1 x 10 x 315
1 x 10 x 325
Leg Extensions
5 x 12
It’s a good work out when you have to challenge yourself to get in the truck afterward. Damn!!! I tried an eight rep at 460, but the depth was WAY too high. I’m still working on narrow stance squats, but taking it slow. I have my feet about five inches apart. I’m still seeing what I can do, but I like what it does to my quads.
8/18/13
5/5/5 Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 135
1 x 5 x 145
1 x 11 x 155
Kroc Rows:
4 x 15 x 100
Side Raises:
4 x 10 x 35
Seated Pulls:
4 x 12
Skull Crushers:
4 x 10 (15 seconds between sets)
One Arm Extensions:
4 x 10 x 30
Rope Pull Downs:
4 x 12
Reverse Pull Downs:
4 x 12
Kick Backs:
4 x 10 x 35
Solid effort. Now to enjoy my Sunday off and do nothing the rest of the day.
I think I’m going to try some svend presses and see what kind of strength it can add to my bench. Just looked up svend presses on youtube and it looks like a great finisher…will try them today.
[quote]gorillavanilla wrote:
I think I’m going to try some svend presses and see what kind of strength it can add to my bench. Just looked up svend presses on youtube and it looks like a great finisher…will try them today.[/quote]
…but WHO IS SVEND?
I have on idea. One of the YouTube videos explains who he is .
Thanks for enlightening me about the svend press, I really like it. Squeezing 3-10 lbs plates is good tension. I may try 4-10 pound plates next time.
8/21/13
3/3/3 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 3 x 245
1 x 3 x 275
1 x 5 x 310
Bench With Straps / Plus 5 Second Pause:
1 x 5 x 185
1 x 5 x 225
1 x 3 x 275
Cable Crossover:
4 x 12
Svend Press:
5 x 30 x 20
Strap Flies:
2 x 50
Today was supposed to be deadlift day. I arrived and found two new guys screwing around on the DL area. I mad dogged them for 10 minutes, but they would not move. I the hit the bench on day early. I am trying to use straps, along with dumbbells for my lagging left side. I think it will be for the good. I moved up to three 10 pound plates for svend presses. It felt great.
[quote]Crippler56 wrote:
I have on idea. One of the YouTube videos explains who he is . [/quote]
Sorry. No youtube at work, so I thought I’d whine instead. I look it up at home sometime. It is the sort of thing that kills me curiosity wise…
Some people just don’t appreciate time allocation and the proper place to screw around not being in the DL area.