warmup with box squat with bands around knees fro patella tracking and general activation of hips and glutes
box squat:
45x5
135x5
165x5,5,5,5,5 +30 ppounds still feelis easy go up to 195 next week then 225 the week after
stiff leggs
135x6
225x6
275x6
belt
315x4
365x4 big pr
single leg split squats
bwx10
+30x10,10 PR
pendaly rows
125x8
175x5
225x3
245x3 lots of body english haha but good shit
straigvht bar curls
65x10
75x8
115x6
95x8
heavy situps and farmers holds and neck harness
fat bar reverse band press
20x20
110x10
paused
150x3
200x3
250x1
270x1
290x2
not paused
240x10
pin press #9 close close grip
135x5
225x3
315x1
275x2
incline dumbell extensions
20’sx10
40’sx4
20’sx12,12
deads:
135x5
225x3
275x1
315x1
365x10 PR
speed pulls
255x2,2,2
leg press
3ppsx6
5ppsx6
7ppsx6
9ppsx5
6ppsx12
leg curl and leg extension ss
3 sets
chest supported tbar row (wide)
45x8
90x8
115x6
hammerstrength single arm row
45x12 each side
90x15 each side
wide grip pulldown
120x8
160x8
200x8
170x8
cable curls, abs and hypers
anyone ever pick a calous off to deep so that it bled and formed this weird festering blister shit? its right where my middle finger starts so it hurts to grip everything lol the pulldowns especially were a bitch
close grip bench (index about two inches from smooth part of bar)
45x10
135x8
185x6
225x4
195x8
incline db’s
40’sx10
60’sx10
80’sx8
70’sx8
military press
95x10
135x6
115x8 so hard after heavy close grip presses
machine shoulder press
60x20
80x20 helps get blood into my shoulders which are always beat up
vbar pulldowns
140x8
180x8
220x10
5 sets of tricep pushdowns, facepulls and roatations
hypers and neck machine
adding an olympic lifting day in on wednesday’s shouyld be fun stuff
box squat
45x10
135x5
195x5,5,5,5,5
split squat (barbell now)
45x10 per leg
65x10 per leg
rack pulls
up to 505x1
so i might combine my upper body accessory day with my olympic day and do:
powr clean/snatch
db press
machine shoulder press
tricep move
reverse band press
felt real good today
45x10
add bands
135x8
paused here out
185x5
225x2
275x1
295x1
315x1 +25 pounds, -fat bar heh
no bands:
245x2 paused
did some four board presses up to 275x3
neutral grip db shoulder press
20’sx10
40’sx10
60’sx5
combo pulldown row
bwx15
+45x12,12
decline skullcrushers ss barbell curl
40x10, 65x10
70x10, 65x15
90x8, 65x15
60 reps external rotations with five pound plate per arm, seems to be helping alot with my right shoulder evening out the strength and making it feel less unstable
deads
135x10
225x3
275x2
315x2
365x1
405x1
455x1,0 planning 4 singles but today wasnt my day, my lockout is so slow im going to order some strongbands and runa cycle of reverse band deads as it has helped my bench alot it seems
315x12
veritcal leg press ss leg curl
2ppsx10, 185x10
3ppsx10, 215x10
3ppsx12, 250x10
leg extension slow reps
80x15
100x15,15
kroc rows adding these now instead of bent over t bar to help with lockout see if it works
50’sx10
80’sx10
100’sx10
125’sx15
fatbar pulldown
120x10
160x10
200x8
180x10
some chest supported rows, cable curls and rope curls then three sets of hypers
db flat bench
40’sx15
60’sx10
80’sx6
90’x6
100’sx6
incline neutral db’s
40’sx12
60’sx10,10
plate raise
25x25,25,25
kennelley’s
17.5’sx20
27.5’sx20
30’sx20 gonna up this next time i do these, i like them they seem to loosen up the shoulder tissue thats probably built up in there
some extensions, strict cable rows for shoulder health, neck work and abs.
looking at a meet agust 29th, the NEw Jersey sports expo as the other one turned out to be deadlift only and bench only championships so i couldnt do it, dont know the records for it but the fed. is USAPL so ill have to check that out, felt good tonight met some new lifters might start joining the crew
[quote]bignate wrote:
30’sx20 gonna up this next time i do these, i like them they seem to loosen up the shoulder tissue thats probably built up in there[/quote]
Benbriz, who doesn’t post here anymore, was a 700 pound bencher, and told me that doing these helped tie in the Rotator cuff or something like that. So basically they help strengthen the shoulder.
[quote]BlackLabel wrote:
bignate wrote:
30’sx20 gonna up this next time i do these, i like them they seem to loosen up the shoulder tissue thats probably built up in there
Benbriz, who doesn’t post here anymore, was a 700 pound bencher, and told me that doing these helped tie in the Rotator cuff or something like that. So basically they help strengthen the shoulder.[/quote]
yeh thats who told me as well and thats why i have started doing them, i wish he was here he helped alot with elbow/shoulder advice, also feel them in the ends of my tri;s which i know is good for benchin so good shit
Youtube’s not working right now, but he has a channel over there, ill try and find it later.
[quote]BlackLabel wrote:
Youtube’s not working right now, but he has a channel over there, ill try and find it later.[/quote]
I would like to see it.
Bignate + blacklabel: I’ll be watching your logs and commenting a lot more once my life shit gets cleared up.
tear it up, brothers.
Not sure if the channel is run bye him, but here it is:
[quote]zephead4747 wrote:
BlackLabel wrote:
Youtube’s not working right now, but he has a channel over there, ill try and find it later.
I would like to see it.
Bignate + blacklabel: I’ll be watching your logs and commenting a lot more once my life shit gets cleared up.
tear it up, brothers.[/quote]
although i havent commented on your log i have been reading through it, this is such a messed up time of life i dont know why, freshman year mid way throuhg and alot of sophmore year i was consistantly depressed it was terrible, so if you wanna clear anything out of your mind please do, keep it strong of the weight, the bench seems to finally start moving huh? my squats the same way right now, dads finally helping me build a solid box to squat to should be better than the metal stool ha
[quote]BlackLabel wrote:
Not sure if the channel is run bye him, but here it is:
[/quote]
thanks good find
squats:
band around kneesx20 to box
free squats:
45x10
135x5
185x1
225x2,2,2,2,2,2,2,2
rack lockout and hold, only pulled it a couple inches
225x1
315x1
405x1
505x1
555x1
600x1
505x1
split squat
45x10 each leg
75x10 each leg
tbar getto row
45x10
90x10
135x10,10,10 how do i get it to hold more weight without out flipping up the other end i wanted to do 4 plates but it kept flipping up
swinging hammer curls
20’sx25
40’sx20
concentration curl
20x15 an arm
25x15,15 an arm
yesterday: 7/10/09
bench
45x20
135x5
add 2 board and pause
185x5
205x2
225x2
265x1
285x1 1/2
255x3
235x5 or 6
hammer strength press
90x12
180x12
230x10
180x12
neutral grip shoulder presses
30’sx10
40’sx10
45’sx10,10
tricep extension with a vbar
100x15
140x15
180x15
200x12
220x10
kennelley’s
22.5’sx15
30’sx15
lots of rotation and abs
going to deads soon should be fun
rack pull and hold, same as last time little movement
135x5
225x2
315x2
405x1
495x1
585x1
635x1
ragin bull some sets facing in others out
200x5
400x2
600x1,1,1
400x10
hack squat
90x10
140x8
180x8
90x10
leg curl and extension ss, 3 sets
cable row
100x15
140x15
180x10
200x10,10
fatbar pulldown
120x10
160x10
200x8
150x10
curls, 3 sets of hypers and calves
did abs and calves first
flat db press
30’sx15
50’sx10
70’sx8
85’sx8
100’sx7 not counting the first rep with help getting up pr though by 2 reps as last week i counted the first one
nuetral inclines ss with machine press
50’sx8, 180x12
65’sx8, 180x10
60’sx8, 140x12
seated laterals side and front
3 sets
incline rope extension
3 sets
rotations
2sets of 20 with 5 pounds
tbar rows
45x15
90x15,15
cant wait for tomorrow gonna try a super cambered bar if they have one or some kind of variation just for fun, some hack, ghr, and i switched kroc rows to leg days as deads leave me to tired
safety bar squat
55x10
145x5
185x2
205x2
225x2
regular squat
205x5
hacks
90x10
180x8
90x20
abducotr and adductor thing 2 sets
kroc rows
100’sx30 a side
vbar pulldown
up to 220x6
curls, abs and neck machine