So, tonight went well even though I’ve been battling though minor trauma in my left deltoid and trap the last few days. Been doing tons of deep tissue therapy to even out the stress in the left shoulder but it’s a bitch. Triceps seem to be getting stronger and my chest may be as well.
FatGripz(blue) Bench Press:
135 x 10
185 x 5
225 x 1(pause)
265 x 1(pause)
305 x 1(pause-PR with FatGripz)
Seated Behind the Neck Triceps Extensions(Presses):
Bar x 10
95 x 2 sets x 12 reps
120 lbs x 3 x 12
Bent-over Rows:
220 x 3 x 6
Reverse Incline Flys/Hammer Curls(Giant set):
35 lbs Dumbbells x 3 x 10/3 x 12
Used more weight and did more reps on the triceps work, which was satisfying. Usually I can hit about 10 lbs more on my bench than I can using the blue FatGripz so I am very pleased with my progress and I am gunning for a 315-325 lbs 3rd attempt for the meet in 10 days.
Thank you biker, I’m humbled that I have fans. Crippler, you are very right it’s rest and recovery time. I have to be careful about planning my lifting until the contest. The things I’ve done in the past I am not doing now. Balancing work and lifting the next 7 days until the contest is getting even tougher now that temps are getting up to around 90 or higher. That sun takes a bite out of me for work.
Thanks Dave, I’ll spending the next week recovering and resting but tonight I lifted sort of heavy. So, I’m one week out from the meet and the lifting went like this:
Squats:(raw w/knee sleeves)
135 x 10
225 x 5
315 x 1
405 x 1(belt)
475 x 1(belt)
550 x1 (belt-may be opener for meet)
Bench Press:
135 x 10
185 x 5
225 x 1(pause)
270 x 1(pause-will be opener for meet)
Standing Crunches:
70 lbs x 20
I was really worn out today but lifted sort kind of heavy just to get one last strong session in. The weights moved with ease and even the heaviest lifts were fast.
Been lazy the last 3 days, only physical activity has been work. I’m going to do a bit of light lifting tomorrow and a few overloads and that’s it before the meet. Oh, I have been doing mobility work every day and will continue through the week.
Thanks to everyone for the encouragement and support. Tonight I felt weird having not lifted for several days and I decided to fell a little weight without overdoing it. There will be no more lifting until the meet.
Squats:(raw)
135 x 10
225 x 5
315 x 3
385 x 1
465 x 1(belt)(These sets will be my warm-up for the meet)
1/2 Squats to pins(overload work):
495 x 3
585 x 3
675 x 3
Bench Press:
135 x 10
185 x 5
225 x 1(pause)
270 x1(pause-opener)
SlingShot Bench:(overload)
315 x 1(was going to do more but I felt kind of taxed so I called it a night)
Standing Crunches:
70 lbs x 20
I feel good after this session. Now I will do quite a bit of therapy and/or mobility work and attempt to get a lot of rest before Saturday morning for the meet.
315 x 1
Thanks again to all for the support. I’ve had what could be a set back that I haven’t mentioned but may not be at all. The last week and a half or more the temps here have been very hot and the atmosphere very humid. I work outside as many of you know running my lawn business and I have lost about 5 or 6 pounds. This weight loss is not intentional and my eating is regular. We are having a warming trend with temps 5 to 10 degrees hotter than normal so as to be like a June climate. I’m trying to eat more, keep my diet clean, and not cause myself to have any stomach issues prior to the meet. My weight is running about 210-211 lbs now whereas I was 216 to 217 a couple of weeks ago. Since this is not a physique contest I’m doing I don’t care how ripped I am I just need the pounds for strength. My battle is on to put on a few pounds until Saturday without being bloated.