Thanks Dave I will enjoy it.
Had a fairly good day training though my energy was not very high and the first few sets of squats were torture on hip flexors that were still sore from the last training. Here goes the first Dynamic Effort day of my Westside type program.
DE Squats:(raw)
135 x 10
225 x 3
315 x 12 sets x 2 reps(1min btwn sets)
DE Zercher Hip Thrusts(From pins at knees using 26 lbs Zercher harness: 45 seconds btwn sets):
161 x 3
252 x 3
341 lbs x 12 sets x 3
16" Box Jumps(45 sec betwn sets):
4 x 4
Stiff-legged Good Mornings:
135 x 6
225 x 3 x 6
Standing Crunches:
70 lbs x 20
1 hour lift time and intensity was high. My quads are aching a bit after this lifting session.
Thanks Crippler-to endure the pain and overcome it is sweet triumph. Had a blast today reffing my first meet with Raw United. The Gary Gordon meet is in recognition of one of the helicopter pilots that was piloting the helicopter featured in Black Hawk Down that volunteered after the first one was shot down. Gordon is now or became Delta Force and so we honor military/law enforcement/fire fighters with a meet in Gordon’s name. After the meet in Melbourne, Florida and only a 1 hour drive home I lifted. Have to say I was a bit worn out from yesterday’s lower body lifting and all the activity today but lift on I did.
DE Bench Press(Alternating grips:close, regular, wide each set):
135 x 10
185 x 9 sets x 3 reps(1 min btwn sets)
Incline Dumbbell Bench Presses:
60 lbs(each hand) x 4 x 6
JM Presses:
65 lbs x 4 x 10(Doing this injured the triceps tendon and my elbow was killing me hence I will not do these anymore)
Reverse Incline Dumbbell Flyes(rear delt):
20 lbs dumbbells x 4 x 10
Attempted to do dumbbell overhead presses following flyes however my left elbow was killing me and I decided to call it quits for the evening. Since lifting my pain has subsided however my left triceps is quite sore. I will not do JM presses for triceps because it is obvious to me this movement is not conducive with my elbow or the triceps tendon and I will stick with close grip benches or otherwise. I could have done some kind of lat row tonight but I have already killed my lats enough this week and one must leave well enough alone.
ME Sumo Deadlifts(Raw)
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
475 lbs x 1
ME 1/2 Squats(Raw) to Pin(w/walkouts):
495 x 3
585 x 3
635 x 3
Bent-knee Goodmornings:
245 x 3 sets x 6 reps
Romanian Deadlifts:
225 x 3 x 10
Standing Crunches:
70 lbs x 20
My body(especially my back and hams) are trashed so I’m happy. Overloading the squat after sumo deads had me a bit dizzy after sets. I think I will be competing at a meet in mid-April and also reffing that meet.
Nice Sumo work GV. I have to keep JM presses really light to avoid them killing my elbows also. As a result if I do them at all now they are used as a high rep finisher.
Thanks Dave. I think I will keep your notes on JM presses under advisement and maybe use 50 lbs as well. My triceps received a whole new stimulus doing the JM presses and were really worked hard even though I used light weight. I watched a video of JM Blakely describing doing the JM presses and he was using sets of 495 lbs on them which boggles my mind. He had some incredible bench too.
Thanks NHLTFR. The 635 lbs 1/2 squats did feel like a bus and while I was doing them the thought, “Going to do this for a full squat soon” kept repeating in my mind. I just did a 600 lbs squat in my last meet December 13th and I felt good for more. My goal is to get to a 650 lbs squat ASAP and that will be a new PR.
Thanks Matty. Yeah, after the heavy pulls the ME Squat walk outs and reps were brutal. I’m doing sumo-style deads as an alternative to my conventional deads for competition. My heaviest ever conventional dead was 625 lbs and I want to surpass that this year.
Thanks OG, I’m giving the bigger weight a run. Hawkcapt, yeah I’m loving training with the Fat Gripz to give me the bench variant. Making the bench more challenging and throwing in the diversity in lifting is helpful. I’m a bit OCD myself but the heavy weight always humbles me.
Today went well except the nagging triceps tendon injury I received from doing JM presses last week.
ME Fat Gripz(Blue-regular) Bench Press:
135 x 3
185 x 3
205 x 3
215 x 3
225 x 3
245 x 1
265 x 1
280 x 1
High Incline CG Bench:
135 x 6
185 x 3 x 6
Barbell Bent-over Rows:
265 x 3 x 6
Reverse Incline Flyes:
35 lbs dumbbells x 3 sets x 10 reps
Standing OHP:
135 x 3 x 6
I tried to do triceps pushdowns after incline close grip benches but my left triceps just said, “No!” I’m feeling my triceps are a bit traumatized now following lifting but not as bad as last week. Moving on…
Lifting this evening was strong and my energy was surprisingly good even though I stayed up until 4 AM watching Pride Fight Night and only slept until a little after 10 AM this morning.
DE Bench Press(Alternating Grips:close, standard, wide):
135 x 10
195 x 9 sets x 3 reps(1 min btwn sets)
SlingShot Bench:
225 x 1
275 x 1
315 x 1
Incline Dumbbell Bench Press:
60 lbs Dumbbells x 3 x 10
Close Grip Bench(2 fingers inside the smooth):
195 x 3 x 6
Bentover Rows:
225 x 3 x 6
Unsupported Seated Dumbbell Press/Hammer Curls(Giant sets):
35 lbs Dumbbells x 3 x 6/3 x 10
Moved quickly on all the movements and between sets, a good night.
[quote]DBasler wrote:
That looks like a really good session for not being 100%. Nice job GV. [/quote]
Yeah. He just “eeks up” the 550 lb squat. Oh boy. Good work, no doubt.
And what do you mean by bent knee GMs? I always have soft, slightly bent knees.