Nice deads! I am a mad pacer too…sometimes I catch myself and try to take it back a bit because I am sure I must look like a freak, but it really clears my mind and keeps me in the right mindset.
Active rest? 
Super-Spockinator…actually, I think the high rep accumulation stuff is adding more muscle than the typical bodybuilding work I was doing. Or I suck at bodybuilding. And on a semi-related note, watching a bodybuilding show is THE most boring thing in the world.
Lil, I’m still sore from the GMs. I knew they were awesome before but I’m convinced they are the best assistance exercise I can do.
coyotegal, sometimes pacing helps me get ready. That was a bit much though, lol. And might I suggest you put up another avi? You always look fabulous.
May 31
Upper heavy day
Deadstop bench from pins (about 2" off chest)
- These make a light weight harder which is much better for my bicep tendons (which are feeling pretty good lately).
bar x 3
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
215 x 3
225 x 3
235 x 0…had it but screwed up my bar path. Next time.
Db bench
40s x 6
65s x 6
80s x 5
Close grip bench
135 x 5
185 x 3 x 5
Db curls
40s x 10, 10, 10
40s x 10 + hammer curls x 10
Standing band flyes (orange lights)
3 x 12
Yesterday
Accumulation phase - DE lower
- over the past 4 weeks I’ve done box squats at 50%, 50%, 55% and 60% today
Box squats - 60% of max (410)
245 x 20 x 2 in 12:50 (beat last week’s 55% time of 13:30)
- 60% for time with 10-15 second rests is insanity. I could barely breathe the last 5 sets.
(insert 10 minute break here)
Speed deads
225 + monster minis (+80 at the top)
10 x 1
Ab wheel against band resistance
3 x 10
Banded ab wheel? I have never heard of such a thing! Sounds productive.
I find the ab wheel really hurts my arms, HAHA. I wonder if that means I’m doing it wrong…
You’re really making huge progress in your times though. That’s crazy.
[quote]Spock81 wrote:
Banded ab wheel? I have never heard of such a thing! Sounds productive.
I find the ab wheel really hurts my arms, HAHA. I wonder if that means I’m doing it wrong…
You’re really making huge progress in your times though. That’s crazy.[/quote]
Hey!
For the banded ab wheel, I take a doubled mico-mini band and loop one end over a heavy DB out in front of you (braced so it won’t move) and loop the other end over one handle of the wheel. Just move yourself farther away from the Db to increase tension.
And the ab wheel used to bother my arms and shoulders too. I think there are some shoulder and upper back stability benefits to doing them.
I’m done with the timed stuff for about 3 weeks. Time to up the intensity. I’ll cycle back to the high volume stuff after that.
And I’m damn sore today.
Really nice tight back on your DL triple.
I’m a staller with DL too. Do all kinds of weird things.
Thanks Snap. Will be working on adding something to my numbers.
DE upper
Speed bench
135 + doubled microminis
20 x 3 in 11:10…down from 12:50 last week
…that sucked but performance is up
Incline DB bench
65s x 3 x 8
Chest supported rear delt
2 x 20
Incline tates
20s x 12
40s x 2 x 8
Incline Db curls
20s x 12
40s x 3 x 8
Band pullaparts
2 x 25
Man, you maritime Canucks are workaholics. Forty sets of speed bench would kill most of my fellow Americans. 
[quote]novaeer wrote:
Man, you maritime Canucks are workaholics. Forty sets of speed bench would kill most of my fellow Americans. ;-)[/quote]
DOH! Stupid phone.
I have a hard time doing speed anything. It gets all jerky. Nice work Giterdone!!
[quote]coyotegal wrote:
I have a hard time doing speed anything. It gets all jerky. Nice work Giterdone!! [/quote]
I like the speed stuff. I think it is working.
And thanks!
Moving into a more intense phase for 3-4 weeks
ME lower
Squats…it’s been a loooong time since I did plain ol’ squats
bar x 2 x 2
135 x 2
185 x 2
225 x 2
275 x 1 (wraps)
315 x 1
365 x 1
405 x 1…PR +30lbs. I’ve done a box squat with this so not a huge surprise but felt pretty good. I was stalling a bit half way up so I’ll need to work on my mid-range.
RDLs
135 x 6
225 x 6
315 x 6
405 x 4
Weight is still 195. I think I need some ME eating days.
ok git, I just got some short mini bands, think I’ll try my DL like that. and the banded ab roller, thanks for that explanation, I may or may not try that one, ha ha
Congrats on the squat PR…do you ever squat against bands, might help work that mid range when the bands really kick in on the way up.
[quote]lil power wrote:
ok git, I just got some short mini bands, think I’ll try my DL like that. and the banded ab roller, thanks for that explanation, I may or may not try that one, ha ha
Congrats on the squat PR…do you ever squat against bands, might help work that mid range when the bands really kick in on the way up.
[/quote]
The banded ab roller really seems to hit my lower abs for some reason. I like them because the tension builds as you get into a stronger position (matches strength curve).
And, I was thinking exactly the same thing last night…more squats against bands. I’d like to have chains too but they are not in the budget right now. I remember reading an interview with some monster lifter (can’t remember name) that squatting against bands off a box was their favorite move. Consider it done!
I had a dream last night I was box squatting with bands, ha! MANNN I have a one track mind.
I think they were green. The coolest part about it was I was REALLY good at it, and REALLY strong!
Like a boss, I was, squattin’ like a boss.
[quote]Spock81 wrote:
Like a boss, I was, squattin’ like a boss. [/quote]
This is for Spock.
[quote]Spock81 wrote:
I had a dream last night I was box squatting with bands, ha! MANNN I have a one track mind.
I think they were green. The coolest part about it was I was REALLY good at it, and REALLY strong!
Like a boss, I was, squattin’ like a boss. [/quote]
No way! I had a dream that you were box squatting with bands too! In your dream were you wearing little Victoria Secrets? 'Cause in mine you totally were.
OK…that’s made up. But it would be awesome if I did dream that.
Do you have access to a box? If so, I think you should give squatting with bands a go and see what you think. I’m going to do them next week.
ME Upper
Reverse band bench (orange lights)
135 x 3
185 x 3
225 x 3
245 x 3
265 x 1
285 x 1…PR +10lbs. Went up fast.
295 x 0…messed up, well, pretty much everything. Get it next time.
245 x 5
225 x 8
Incline DB bench alternated with chest supported DB row (flipped around on same bench)
65s x 3 x 10
and
65s x 3 x 10
JM press
135 x 3 x 5…tris pretty beat at this point
DB curls
40s x 3 x 8
Some bicep pain but I think it will be OK. Some 12 yr old Appleton rum later will mend any damage.
Thanks novaeer!!
Git, our gym USED to have this super awesome box for box squatting, but it “broke” and they took it away and stashed it in their pile of broken shit, HAHA.
IT WASN"T REALLY BROKEN, people just took the pins out of the height adjuster part and one of the legs slid out. Everyone is so retarded there GKLDJSGOKR:KLJSFJKLS
Sorry, I am somewhat sick of my gym at the moment.
Carry on world…