bench
45x10
135x8
185x2
paused
205x1
225x1
245x3
225x3,3,3
205x3
machine bench
90x6
180x6
230x6
270x5
neutral db shoulders
40’sx10
45’sx10,10
30’sx10
lots of extensions, single arm and rope, bent laterals and rotations
hammer curls
15’sx10
30’sx10
35’sx10
40’x10
30’sx10
4 sets abs, 3 sets hypers 4 sets calves
will be doing a max rep set with 245 till i hit 5 reps then i will bump it to 250 or 255 and ill do four sets of 3 after that max set trying to increase the weight on those as well
reverse band deadlift
135x10
225x8
315x2
add bands and belt
405x4
505x3
555x1
595x2,2 baseline
505x8 touch and go, i wanna get close to 700 or so with these before my meet and i feel ill dominate a 500 pull
leg press with deadlift wide stance
3ppsx12
4ppsx12
5ppsx12
6ppsx12
leg curl and extension superset
3 sets
up to 285x8, 150x8 respectively
chest supported wide grip tbar row
45x6
90x6
135x6,6 these were strapped and hard as hell
fatbar pulldown
120x12
140x12
170x12
140x12
db shurgs
70’sx20,20 up these next week
pullover
40x10, 50x10 up these as well
concentration curls
20x8
30x8,8
over and out
[quote]BlackLabel wrote:
Howd the RB deads feel?[/quote]
really good, was rippin git off the floor so i was able to lock out more weight with the added speed, the 600 sets were tough, im running them up unitl my meet on agust 29th so well find out then if they work ha
DE Bench day
incline shurgs
15x15
30’sx15,15
flat bench
6x135x2
db bench
50’sx10
65’sx10
80’sx8
90’sx3
100’sx8 no lift on first rep think this is a pr it was really hard to control at the end ha
4 sets cable crossovers
machine shoulder press
40x20
60x20
70x20
rear delt raises
15’sx15,15
cable row
120x15,15,15
rope extension
60x60
i took it light today as my neck was on the verge of strain, i believe its from bumping my shecdule up and have to bench more frequently this past week, but my next bench day isnt until thursday or friday should i should be good, i also need to stop icking my head up when i bench to watch for when im touching, bad habit
squat
45x10
135x3
185x2
225x2
255x2,2,2
hack squat
90x3
180x10 think thats a pr
90x30 pr
last two sets heavy breathing rest pause sets
ghr
bwx10,10
kroc rows
up to 130x15 each arm pr
vbar pulldown
120x10
180x10
220x8
side bends
3x40x20 a side
hammers
up to 40’sx10 and 45’sx8
abs. hypers and calves
bent over shrugs
15’sx30,30,30
bench
45x20
135x10 paused
185x2
205x1
225x1
245x5, spotter said he just helped a half pound, so i will mark it as five but in my mind i need to get 6-7 clean reps on this which i think i could do in two weeks then ill move it up to 255, the rest of the sets i focused on pausing longer as i think that will help more than heavy weight moving it real slow. The fifth rep of this set felt like the third of last weeks which is good
215x3,3
205x3,3
facepulls
40x30,30
dumbell shoulder press, seated 3/4 style
25’sx20
35’sx20
40’sx20 i will slowly bump these up as it was a little strenouous on my shoulder even though it was light weight i dont want to jump things to fast
seated side laterals
12.5’sx15,15 i couldnt find 10’s 
bent over laterals
15’sx10
20’sx10
tricep v bar extension ss with cable curl (single arm)
100x12
120x10, 50x10 an arm
160x10, “”
180x10, “”
200x10, 40x10
200x10, “”
chest press burn out
90x40
deads with reverse band (blue)
add bands
315xalot
405x5-8
455x3
495x1
545x1
585x1
635x1,1/2 PR
545x2
shurgs
135x6
225x6
315x6
365x10
lying leg curl
100x6
120x4
140x6
100x10 harder than seated
cable row
up to 220x10
fatbar wide pulldown
up to 220x6 PR i think
hammer curls
15’sx10
30’sx10
40’sx10
50’sx10 PR
seated curl non alternating
30’sx10
35’sx10,8
side bends
40x20
45x20
abs, hypers and calfs
i got to try flipping a tire that was between 6-700 pounds did 3 sets of 2 with it it was really fun, i befirended one of the training crews at my gym which is awesome so they are helping me set up my deads and shit and teaching me some lifting and strongman stuff wicked cool
deads with reverse band (blue)
add bands
315xalot
405x5-8
455x3
495x1
545x1
585x1
635x1,1/2 PR
545x2
shurgs
135x6
225x6
315x6
365x10
lying leg curl
100x6
120x4
140x6
100x10 harder than seated
cable row
up to 220x10
fatbar wide pulldown
up to 220x6 PR i think
hammer curls
15’sx10
30’sx10
40’sx10
50’sx10 PR
seated curl non alternating
30’sx10
35’sx10,8
side bends
40x20
45x20
abs, hypers and calfs
i got to try flipping a tire that was between 6-700 pounds did 3 sets of 2 with it it was really fun, i befirended one of the training crews at my gym which is awesome so they are helping me set up my deads and shit and teaching me some lifting and strongman stuff wicked cool
squat
45x10,10
135x5
185x1
225x1
255x1
275x1,1,1,1,1,1
225x3
leg press (squat wide stance, i hope this will actually benifit me)
3ppsx8
5ppsx6
7ppsx5,5,5
barbell row
135x10
185x5
225x5
275x5
stiff legged db’s with 2 second pause in stretch position
40’sx8
50’sx8,8
hack squat widowmaker
90x3
140x20
vbar pulldown
140x8
160x8
180x6
200x4
240x4 PR
bent over db row widowmaker
60’sx40 or so
preacher curls
20x8 each arm
30x8,8
20x12
hypers,abs and calves
bench
45x10
paused here out
135x10
185x1
205x2
225x1
245x3,3,3
225x3,3
chest press
90x10
180x6
270x6
one arm miltary press db
15x15
25x15
30x10
35x10
40x10
45x10
internal and external cable rotations
3 sets
rolling db extension
30x6
40’sx6,6 this was supersetted with hi rep cable extensions
deads
135x10
225x5
315x3
365x1
405x1
455x1
495x0 i got this two inches above me knees and just couldnt finish it, for the three weeks left before my meet im going to be doing rack pulls from the knee, then resting 10-15 minutes then deads standing on platforms for 3x3 on each, ive always had success on rack pulls so this should get me up and over 500 for the meet
elevated deads
up to 315x3
shrug pulls
135x6
225x6
315x5
405x6
tbar rows
45x10
90x10
135x6
160x8,8 pr
fat bar pulldown
120x10
160x10
200x5
220x5 drop set 170x10
hammers: up to 50’sx10
3 sets regular db curls
hypers and abs
speed bench
6x2@145 3 different grip widths
db press neutral grip
60’sx8
70’sx6
80’sx6
90’sx7 had maybe one or two more grinders left in the tank
incline fly
15’sx8
30’sx8
40’sx8
50’sx8
side lateral (using medium swing)
10x8 an arm
15x8an arm
20x8 an arm
25x8 an arm
bent over laterals
10’sx10
15’sx10
20’sx8
15’sx8
rope pushdown
60x15
100x16,15
cable curl, 2 diff. grips
80x20,20
fun day more of a blood flow day/recovery really excited to go for 495 at the meet in four weeks
squat
45x10
135x8
185x1,1
225x1
belt
255x1
285x1,1,1
deadlifts standing on 4-6 inch platform
135x3
225x3
315x3
365x1
405x1,1,2
leg press ss with sldl db’s with 3 sec puase in stretch position
4ppsx10, 40’sx10
5ppsx10, 40’sx10
hacks
90x10
140x3
180x10
strict db rows
up to 115x5 a side
fat bar cable row
120x15
140x15
160x15
180x15
barbell curls
55x20,20
2 sets of 20 abs and hypers
bench
45x20
135x10
185x3
205x1
225x1
245x1
265x1 this was a solid press, good length pause and pretty easy press
275x1, grinder but i got it this is an all time record for a paused press for me
240x2,2
one arm db floor press paused (reps per arm)
40x8
60x8
75x6
80x6
shoulder press one arm db
up to 60x8 solid pr
rolling extension(db’s)
30’sx6
40’sx6
45’sx6
bent over laterals and seated db pc
20’sx10, 10x15
25’sx8, 15’sx10
25’sx8 i went nice and heavy on these i think they work well heavy as does almost every exercise
5 sets ez bar cable curls and 3 sets front raises going for 500 tomorrow with some baby powder and a singlet
deads
135x8
225x4
315x2
365x1
405x1
455x1
495x1, i got it once again to the two inches aboe the knees but i couldnt stand up with it so i had to hitch this one up, not happy but its a mental barrier just to lock it out. going to do heavy ass rack pulls from above the knee till the meet hope it works
dimels
135x20
225x15
pullshurgs
up to 455x3-4 rest pause set
tbar rows
45x10
90x8
135x6
180x6 PR feeling weak though after exhausting myself on deads
did some compound rows, side bends, pullovers hypers and situps, i think even on leg days after elevated deads i will do rack pulls, i really want this for the meet
I think your good for 500 fresh, you did just deadlift 4 days ago.
[quote]BlackLabel wrote:
I think your good for 500 fresh, you did just deadlift 4 days ago.[/quote]
thats what im hoping for the meet, ill do my last pulling session on saturday and have almost 7 full days of rest, its so weird it was almost just like i couldnt lock out my knees.
[quote]bignate wrote:
BlackLabel wrote:
I think your good for 500 fresh, you did just deadlift 4 days ago.
thats what im hoping for the meet, ill do my last pulling session on saturday and have almost 7 full days of rest, its so weird it was almost just like i couldnt lock out my knees.[/quote]
Yea that sounds pretty weird, ive never had that before. But I do think your doing the right thing by doing heavy rack pulls.
So are you going to be a full meet or just a push pull. What numbers do you want besides deadlift?
[quote]BlackLabel wrote:
bignate wrote:
BlackLabel wrote:
I think your good for 500 fresh, you did just deadlift 4 days ago.
thats what im hoping for the meet, ill do my last pulling session on saturday and have almost 7 full days of rest, its so weird it was almost just like i couldnt lock out my knees.
Yea that sounds pretty weird, ive never had that before. But I do think your doing the right thing by doing heavy rack pulls.
So are you going to be a full meet or just a push pull. What numbers do you want besides deadlift?[/quote]
push pull, i only squat for track heh never been built for it, but i want to anything above 250 for bench as thats what i did in my last comp last summer, but my grip is almost a hand width more narrow due to shoulder problems so if i can nail 265 on my second attempt 275-280 would be very satisfying showing and improvement with a narrower grip, i would be happy with that. IF you look at the USAPL records for 16-17 age class and 242-275 weight class the recoreds are like a 165 bench and 365 deadlift for American records hehe