Got a cold from my daughters and have felt like crap for a couple of days. Busted my ass working this afternoon with the cold and then I came home, rested, and lifted.
ME Decline Bench:
135 x 10
185 x 5
225 x 1
265 x 1
295 x 1
Fat Gripz Extremes Standing Presses:
135 x 5
155 x 3
185 x 3
215 x 3
CG Bench Presses:
195 x 8 sets x 8 reps
Bent-over Rows:
135 x 6
250 lbs x 3 x 6
Hammer Curls:
35 lbs Dumbbells x 3 x 12
Standing Crunches:
70 lbs x 20
My nose cleared up as I lifted which was nice but now the stuffiness is coming back for revenge. I think I’ll chew on some garlic, have some zinc and attempt to kick this cold’s ass. Tonight’s lifting was surprisingly good especially considering the day I had and the bug.
Jeez, those SQ and GM lifts are big. May I ask your weight class for the meet? I checked out the website, qualify numbers ect. Looks like an amazing experience.
Thanks denver_z_man, I will be in the 220 lbs weight class. Hawcapt, I am using the Fat-Gripz Extremes for overhead pressing right now incorporated in my upper body lifting. Tonight the lifting was intense and now I am devastated.
Box Squats(to parallel box):(Raw!)
135 x 5
225 x 2 sets x 5 reps
315 x 3
405 x 1
495 x 1(belt)
545 lbs x 1(used belt)
Dead Stop Pin Squats(Starting from about 1 inch above parallel):
225 x 5
315 x 3
405 x 3
495 x 3
Front Squats:
135 x 6
225 x 3 x 6
Hip Thrusts(Using Zercher harness from about 3 inches below waist):
225 x 5
315 x 5
405 x 5
Deadlifts(starting from pins just below knee):
225 x 3
315 x 3
405 x 3
495 x 3
Standing Crunches:
70 lbs x 20
Put myself through an ass whooping tonight which I will be paying for tomorrow. Now that kind of self immolation is a pleasure.
Powerful workout. I’ve done lots of Zercher’s, primarily for throwing the caber, but never heard of a zercher harness. Is this new or am I just out of touch?
Hi hel320, haven’t heard from you in a while, good to see you. The Zercher harness is a Zercher/Front Squat harness I bought from the Westside(Louie Simmons) site a few years ago. The harness weighs about 26 pounds and is heavy duty. I love the harness for front squats and hip thrusts plus is will hold a ton of weight as long as my body can handle it.
kpsnap-I’ve decided not to hope for any PRs or records going towards the upcoming meet or for the meet but rather to just let them happen as they may. The way training is going right now my projections could be off the chart for me but in the past this has led me to making mistakes and being overly ambitious. My plan is to keep training smart and put everything in to making continuous small gains until the meet. So, I guess my hope is that all the small gains will pay of with a big result.
Still recovering from Saturday’s lifting today. My body was fatigued and achey but I had my coffee and attempted to lift.
2/22/16 Monday
DE Alternating Grip Bench(Close, mid, wide):
135 x 10
185 x 5
217 x 9 sets x 3 reps(1 min btwn sets)
Close Grip Bench Press:
195 x 8 sets x 8 reps
My head was zoning in to the ether and overall I felt like a lump of amorphous goop so I called it a night. This was one of those days when the world was upside down so I’ll come back to fight hard another day.
Late business limited my lift time tonight but I managed to have a satisfying session.
2/24/16
DE Squats:
135 x 10
225 x 5
320 x 9 sets x 3 reps(1 min btwn sets)
Walk-outs 1/4 Squat to pins:
405 x 3
495 x 3
585 x 3
725 lbs x 3(nearly crushed me)
Trap Bar Deadlifts:
230 x 3
320 x 1
410 x 1
500 x 1
550 lbs x 1
Standing Crunches:
70 lbs x 20
What was really satisfying was that I didn’t have time for my usual pre-lifting coffee and yet still performed well tonight. Hopefully, I will get a good night’s sleep and go to work early tomorrow morning. Therapy will ensue tonight.
Thanks denver_z_man and biker. I had to make a correction the heavy 1/4 squat and walk-out was 725 lbs not 735. My head was swimming after that heavy weight. Today I am paying for the efforts with total body ache and fatigue as well as a bunch of stress in my legs and back. The fun is just beginning.