close grip bench
i figured out how to arch like 2x better, i think it will really help with ME work
45x11
135x12
165x10
185x10,10,10 +10
barbell row
135x10
185x10
205x10
parallels
135x15
4 sets lateral raises
3 sets skullcrushers, 2 sets fat bar curls for 20 reps a piece
pretty sweet workout
squats
45x10,10
135x5,5
185x2
205x2
225x1
245x2 +10 slow and steady wins the race
225x1
195x5 intense set
gm’s to pins
135x5
165x5
drop set
185x5,155x5,135x5
pendaly
135x3
185x3
225x3
205x3
185x3
lots of hammer curls neck harness and one set of glute bridge with barbell
bench
45x20
135x10
185x3
225x1
255x1
275x1
285x1 pr, could have done more had i had a spotter, unracking it was difficult from my rack without help
245x5
incline medium close grip
135x6
155x6
175x6
195x6
165x6
bent over laterals called it a day
Nice job on the bench. Coulda sworn youve done atleast 300?
[quote]BlackLabel wrote:
Nice job on the bench. Coulda sworn youve done atleast 300?[/quote]
ive done a 300 towel bench at school and 290 fat bar bench last year but that was before i switched to pinkys on the rights and i was index on the rings, i was alot stronger with that grip but my shoulders couldnt take it, i think im good for 290-295 with a lift off and more energy been tired as shit lately and its killing me
o and a 315 decline at one point but i realized those didnt help my regular bench haha
anyways heres today trining
elevated pulls
up to 315x3,3 my left side of my back is killing me im going to switch to stiff leggs dl’s to limit ROM and slowly increase it as my back gets better
front squats
95x5
135x3
155x3
135x5 weight pr
pulldown
3 sets to failure
tbar rows
3x15 30 sec. rest btw sets
abs
close grip press
45x20
135x10
155x10
175x10
205x10 PR easy set too, pretty much no rest at top between reps, did 7 in a row completely tucked with out locking out all the way, paused for 5 seconds then banged out 3 more good for 215 i think for 10
185x12
barbell row ss with laterals
135x15 10’sx15
155x15 15’sx10
175x15 20’sx10
falt barbell extension ss plate raise
65x10 25x15
85x10,10 25x15,15
db curl ss with neck harness
20’sx10 25x35
40’sx8 25x35
40’sx8 25x30 gonna up neck harness weight next week
my weight is around 250 or so feeling bigger and stronger i like it
took a walk with my dad today in the woods, pretty fun to do just talk about everything going on near and far away gotta love world issue talks and the benefits of walking recovery!
Nice job on the 205x10. How close is your grip? I think I remember you saying something about index on the smooth?
right now its about one finger leagnth from the smooth so it allows me to basically keep tucked the whole way with my arms perfectly at my sides, long ass ROM though, its about three finger widths narrower than my reg. bench but i bench pretty narrow anyways. All i know is its really been helping to have a close RE day
squats
45x10
135x2,2
185x2
205x1
235x1
265x2 hit the pin on the second rep but still grinded it out, at this pace ill break 3 plates in three to four weeks
245x2
225x4
gm’s
upt to 195x5 to pins +10
pendaly wide rows
135x3
185x3
205x3,3,3
barbell curls one extended set of 50 reps
bench reverse band
45x10
135x15
185x5
225x3
add bands
275x3
315x3
365x6 +10, 2 reps
reverse grip press
135x6
185x6
205x6 +20
military press
up to 145x8 all time pr i think
high pulls
2 sets
front squats
45x10
95x5
135x2
155x2
175x1,1,1,1,1 all paused in the hole this was easy move it up next week
135x6
stiff legs
135x8
225x6
275x6
fatgrip pulldowns
120x10
160x8
200x8
220x6, 160x10, 100x10
hammers
4 sets
extensions and leg curls ss
2 rounds
first run since before summer today, 2.6 miles total, ran about half before taking a break then followed with a run/walk off on fashion, felt really good just gonna try to run more without stopping each week, also walking 2.6 miles every tuesday and thursday
big pr on close grips today
215x12, gonna try for 225x10-12 next week
rows
135x8
185x8
205x8
135x20
extensions, laterals plate raises, curls and abs
2.6 mile walk in 45 minutes a good amount faster today
let me start off my saying what a great session i had, my friends finally got their ass’s into gear and want to lift with me so i dont have to go cautious when i dont have spotters, the entusiasm is alot higher and i like to remain Alpha Male in the group so im constantly pushing myself as hard as possible, thats what led to the easy pr on monday and today
squats tap box and go (parrallel)
45x10
135x5,3
185x2
225x2
275x1 belted
305x1 belted PR
275x1 no belt
225x4 30 sec rest
gm’s to pin, pause then up
135x3
185x3
225x2, gonna up reeps on this till 5 then up weight, these are helping alot i took out the pins and did 135x15 quick drop set
pendaly rows
135x5
185x5,5,5 uped the reps a bit
shurgs (strapless)
135x20
225x20
315x20 fuck yeh
fat bar curls, abs and out, my abs were still sore from monday ive been doing isometric situps
just did a 1 mile hill on varying terrain, took 9-10 minutes gotta work on that
reverse band far bar bench
20x40
110x10
160x5
200x3
250x1
add bands
290x3
350x3
390x2.5
shoulder press
95x6
135x6
155x6
135x8
front raises
20’sx8
30’sx8,8
decline extension (ez bar)
50x10
70x10
30x20
yep solid day today next week im hoping for a 425 max