front squats after extensive warmup
45x10
95x8
135x5
165x1
185x1,1,1
195x1
185x2 overall pr
135x5
deads
up to 225x8,8
i tried a few reps semi sumo i might be pulling that way from now on as it didnt hurt my back and even 225 was a little aggravating
cable rows
up to 180x12
vbar pulldowns ss with wide tbar rows
140x6 45x15
180x6 45x15
200x6 45x15
db curls
30’sx8
40’sx8
50’sx8
side bends and 10 minutes on the stairstepper it kicked my ass
close grip bench
45x20
95x10
135x12
185x10
225x10 PR AND GOAL ACCOMPLISHED next week will be incline close grips, im going to deload on monday next week with aims of hitting 295+ on bench that friday
4 board
225x10
db row (reps per side)
40x10
80x10
120x10
100x15
no straps 
incline barbell extension ss with plate raise
65x10, 25x20
85x10, 25x20
85x10, 10 pound platesxalot
barbell curls
65x20,20 close and wide grip sets
2 sets of planks, fucking burt from this and 12 hours of sleep between the last two nights is not good for me
Nice job dude, that 295 should come pretty easily!
[quote]BlackLabel wrote:
Nice job dude, that 295 should come pretty easily![/quote]
im hoping it does, my reverse band bench is going up as well so that can only mean good things
squats- no box today so i was going about an inch lower
45x10
135x5,3
185x2
225x1
255x1
belt
275x2
wraps
315x1
no wraps
275x2
225x2
315 was easy as cake had at least 40 pounds left and i wrapped real shitty lol, gonna add 10-30 pounds a week to my top set with wraps hopefully get up to 405 soon
gms with bands
up to 225+bandsx3 PR
pullups
bwx8,7 wide grip
bwx8 neutral
farmers, curls, planks solid workout
How did the GMs with bands feel? Worth a try?
i used monster mini’s and with my setup it was probably around 45 pounds at the top, i liked it alot, i wish i had used a stronger setup as i think more band tension would really help emphasize the pushing through motion of the gm, but overall gm’s which i do to a pin, pause and go up are really heloing i think
reverseband flat bench
up to 405x1, 425x1 +20
reverse grip bench
95x15
185x10,10 rep Pr
front raises, lateral raises and band pushdowns was exhausted after the band presses
front squats
45x10,10
95x8
135x3
165x3
185x3,3 rep pr
semi sumo deads
135x10
225x8,8
conventional
135x15,15
cable row
up to 220x8,8
pulldowns fat bar
up to 220x6, 200x6
db curls, abs and hypers
strained my fucking neck again on inclines, same spot as always idk what the fuck i do wrong
havent posted in a while due to neck issues, pretty much straightened out now, start floor presses tomorrow, up to 165 as my top set and add 30 pounds a week or so while i work on strengthening my neck. Heres yesterdays leg session
2’’ high oly style cambered box squat
up to
225x5,5
135xalot
semi sumo deads
135x10
225x5
275x5,5
pulldowns
120x10
140x10
160x10
180x10
200x8
cable row
140x20,20
some db curls took it light
floor press, feet in air, no arch, shoulder blades tight, paused
up to
165x5,5,5,5,5 new movement felt a little weird but all fast and light, no neck strain yay
pullups
bwx5,7
military press
up to 135x6, 155x6
db row
up to 130x8 an arm strapless
curls, extensions face pulls, side bends, controlled shrugs with 25’s good workout
squats
45x10
135x8
185x2
225x1
add belt (missing pl belt today had to use shitty one not nearly as good)
275x1
wraps
315x3 +2, felt shitty today opted to add reps not weight
315x1 took it super deep
no wraps or belt
255x1
1 min rest
225x3
45 sec rest
225x2
gm’s real fast and deep
135x15,15
bottom only oly squats
95x20,20 these sucked balls but my quads need a shock
underhand rows
135x15,15,15
hip thrusts and situps good day
been using the neck harness for sets of 50 few times this week i think its helping, im gonna bench against bands tonight to keep the load lighter at the bottom, i think these are important for shotput as well trying to develop speed, might push saturday’s session to sunday as ill be up at UMASS.
i dreamed about deadlifts last night. hell yeh!
Found you!
[quote]bignate wrote:
i dreamed about deadlifts last night. hell yeh![/quote]
how much were ya liftin? lol
[quote]BlackLabel wrote:
bignate wrote:
i dreamed about deadlifts last night. hell yeh!
how much were ya liftin? lol[/quote]
i think it was like 5 plates or something rediculous, it was weird also had huge lats in my dream lol
session from today:
bench against bands
45x30
+bands/pausedx6
95x5
135x1
165x1,1,1
135x3,3
shoulder circuit
side laterals, plate raises bent over lateralsx2 rounds
close grip pin press #7
135x5
185x5
225x5 baseline
workout yesterday:
front squats
up to 225x1
deads
up to 315x2,2,2
pulldowns, rows, curls extensions, abs and hypers
today:
40 min on bike
abs and calves
floor press (paused)
45xalot
135x12
175x6
195x6,6,6,6,6 +30 gonna use 210 next week i think
pullups
assistedxalot
bwx5 +3 helping
bwx5 +3 helping
seated shoulder press
45x10
95x10
135x10
115x10
db row
up to 80x30 an arm, good set here
skull crushers, reverse curls, neck harness and rotator shit solid workout
good day today
squats:
45x10
135x5
185x3
225x3
belt
275x2
wraps
315x5 +2
belt only
270x1,1,1 these were all taken really deep, i think the singles will help alot
gms to pins
45x5
135x5
185x5
205x6
super banded speed squats off box, rounds (friend goes, i go without rest back and forth)
135x3
105x3,3,3,3,3,3,3,3,3 this was intense and awesome
shurgs, curls, lots of situps